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Latest Episodes:

Ep 132: Overfed & Undernourished Part 2 Jan 30, 2016

Show notes

I think that most of us, weight problem or no weight problem, are overfed and undernourished. We focus on foods that deliver an imbalance of energy & nutrition. We get plenty of energy in the form of calories but we starve our bodies of the nutrients they need for both proper & optimal function.

Specifically, in this overfed and undernourished 2 part series, I want to talk about 5 nutrients I feel most of us aren't getting enough of. I'll dive into why they're important and how we can get more.

Did you miss part 1? No worries - you can listen to it here.

http://primalpotential.com/overfed-and-undernourished-part-2/

Ep 131: Overfed and Undernourished Part 1 Jan 28, 2016

Show notes

http://primalpotential.com/overfed-and-undernourished-part-1/

We have an unfortunate tendency to rely on processed foods that deliver energy without nutrition (or with little nutrition). This leads to "malnutrition of affluence" or a situation of being overfed and undernourished.

We simply aren't giving our bodies the raw materials they need to function optimally. This leads to:

Obesity
Fatigue
Inflammation
Chronic disease

Instead of looking at health & weight loss through the lens of restriction and deprivation, I'd encourage everyone to focus on equipping your body to function optimally so it creates a state of leanness, energy and vitality. When making food choices, ask yourself:

Is this energy & nutrition or one without the other?

In this series, I want to focus on 5 things I feel we need more of. In part one, I'll be focusing on essential fatty acids & vitamin D.

In today's episode I'll focus on essential fatty acids and:

What they are
What they do
The problems related to deficiency
The problems with the Standard American Diet & essential fatty acids
How to consume more
The difference between omega 3s and omega 6s
How to reduce omega 6s
How to increase omega 3s

Related to vitamin D, this episode addresses:

What it is
What it does
The problems related to deficiency
3 ways to increase vitamin D
- Sunshine
- Food
- Supplementation

In the next episode of this series we'll tackle

Magnesium
B Vitamins
Probiotics

Ep 130: Starting Strong Versus Staying Strong Jan 26, 2016

Show notes

We need to have a little chat about starting strong versus staying strong.

I've been getting a lot of emails lately from people saying that they need a fresh start, the new to begin again, they need a clean slate. Do you need to reset? Does that make sense? Or might that be the exact reason you're not seeing the progress you want?

I actually think that the resets, fresh starts and do-overs are actually in the way of progress and today I want to tell you why.

http://primalpotential.com/starting-strong-versus-staying-strong/

Ep 129: 7 Ways To Avoid Failure Jan 23, 2016

Show notes

I was recently inspired by a Motley Fool article on successful investing that talked about the importance of mindset. I immediately knew that these principles were intimately related to success in all arenas of life, including weight loss. Today I'll share 7 ways to avoid failure based on success strategies that have the power to transform absolutely any area of your life.

I've talked before about the link between financial transformations & physical transformation and today I'm going to take that a step further. Don't miss the full episode!

http://primalpotential.com/7-ways-to-avoid-failure/

Ep 128: Does Dairy Slow Weight Loss? Jan 21, 2016

Show notes

Dairy is a highly debated topic, especially as it relates to weight loss within the Paleo, Primal and whole foods communities. Does dairy slow weight loss? Is it fat loss friendly? Does it increase blood sugar? Does it influence insulin, the master fat loss hormone? Some of the answers might surprise you and we're going to answer all your questions & then some in today's episode!

In today's episode, I'll be going through the following 10 statements in more detail. Don't miss the full episode!

The intended purpose of milk, from any mammal, is to deliver nutrients to and accelerate the growth of an infant
Milk & most milk products contain sugar in the form of lactose. Though "sugar" might not be listed on the label, that does not mean there is not sugar within. The carbohydrates contained within come from this milk sugar. Any sugar reflected on the label is added sugar in addition to the lactose.
Though dairy products (excluding those with added sugar) don't produce much of an increase in blood sugar, they do elicit an insulin response. Typically, glycemic index and insulin index are similarly impacted but this is not the case with dairy products. They have a unique insulin reaction that I explain in this episode. Individuals who are insulin resistant should consider limiting dairy for this reason.
The hormones produced by the mammal which produced the milk are often still contained within the milk. If you drink the milk, you ingest said hormones. This is, of course, a dose-dependent relationship and the hormone content depends on many different factors including the quality of the product, the type of product and the hormone levels (natural & artificial) of the animal.
Casein, the predominant protein in milk products, is a major allergen for many people.
Not all animal milks are created equal. Goat's milk, for example, is higher in fat and lower in casein and lactose.
Nut milk is not milk. While this seems obvious to many, it is not to all and is worth a discussion.
Whether or not you can or should tolerate dairy products depends in large part on your individual gut health/permeability.
Your bacterial balance (or imbalance) will have a lot to do with your body's response to dairy consumption.
Lactose content, casein content and insulin impact depend on the type of dairy consumed.

If you are concerned about calcium intake, consider these non-dairy options which are good sources of calcium:

Canned salmon
Sardines
Kale
Oranges
Almonds
Seaweed
Sesame seeds

http://primalpotential.com/does-dairy-slow-weight-loss/

Ep 127: How To Reduce Stress Jan 19, 2016

Show notes

Most of the people I talk to feel overwhelmed. They want to take control of their health & their habits but they're overwhelmed by life. They're taking care of family, working, maintaining their home. It's a lot.

That's what this episode is for. I want to help you understand how to reduce stress and get more results by simplifying your environment, your mind & your life.

I've created a free guide for you so you can take the concepts in this episode and implement them into your life. Visit the show notes page for this episode or go to PrimalPotential.com/simplify to get your free guide! But definitely make sure to listen to the entire episode! I know it will be incredibly helpful for those of you who feel stressed, overwhelmed & life you just don't have enough time or bandwidth to achieve your goals.

http://primalpotential.com/how-to-reduce-stress-get-more-results-through-simplification/

How To Reduce Stress

Identify what is important to you
Eliminate the rest

Simplification isn't just about your schedule or your thoughts. We can simplify many areas of our lives as we consider how to reduce stress & accelerate progress towards our goals.

It's easier to keep up than it is to catch up - stay on top of recurring tasks if you can't eliminate or outsource them

Understand & respect Parkinson's Law - tasks will expand to fill up the time you allot to them. This is where they phrase "If you wait until the last minute it only takes a minute" comes from. Assign a fixed amount of time to complete a task and then focus exclusively on that task for the pre-determined interval

The simplification guide will help you simplify each of the following categories with dozens of suggestions for how to reduce stress by making changes in each of these areas

Environment & Space
Time
Mind

Motivational Minisode Jan 18, 2016

Show notes

Today's motivational minisode is not my own. This perfect minisode shares the perspective & beautiful thoughts of one of the women I'm lucky enough to work with.

I think it's a wonderful thing when we can learn how people overcome their personal barriers and implement powerful behavior changes. She has done that, is doing that and today we're going to hear some of her thoughts.

http://primalpotential.com/motivational-minisode-a-clients-perspective-on-achieving-your-goals/

Ep 126: Fat Loss Basics Part 6 Jan 16, 2016

Show notes

To kick off the New Year, I am doing a series called Fat Loss Basics! In the first episode, we talked about calories & hormones and the requirements for fat loss. In the second, we covered everything you need to know about carbs & fat loss. Then we tackled protein & highlighted the ways that protein intake increases satiety & supports fat burning but also established how too much protein inhibits fat loss. In part 4 we looked at dietary fat & how eating more fat might help accelerate fat burning! In part 5, I talked about what makes fitness efficient & effective for fat loss (and what doesn't).

To get caught up, check out part 1, part 2, part 3, part 4 and part 5.

In today's episode I'm answering your questions on all 5 parts of this fat loss basics series.

Fat Loss Basics Part 6 - Your Questions Answered

Here are the questions I'm answering in this episode:

I'm so frustrated. I'm eating right, I'm working out and I'm not losing a pound. Can you help? Can you tell me what to do next?
I love intermittent fasting. When I break my fast, I do so with protein or fat. That means I'm still in fat burning mode, right?
I have lemon juice & ginger first thing in the morning. Does that take me out of fat burning mode?
Does stevia raise blood sugar?
I love to eat popcorn. I looked at the label & it says there are no sugar but there are carbs. Does this mean it doesn't raise my blood sugar?
What do you think of protein shakes?
Is dairy protein or fat?
I see that you workout on most days. Don't you need to let your muscles rest & recover?
I am one of those people who gains weight when I lift weights. You say that weight lifting doesn't make muscles grow. So then why do I gain weight?

http://primalpotential.com/ep-126-fat-loss-basics-part-6-your-questions

Ep 125 - Fat Loss Basics Part 5 Jan 14, 2016

Show notes

To get caught up, check out part 1, part 2, part 3 and part 4.

In today's episode we're diving into exercise & fitness for fat loss:

Should you be working out?Can you burn fat without working out?What types of workouts make you eat more?What are the best types of workouts for fat loss?How much & how often should I workout?Should I lift weights?How does leisure walking support fat loss?

http://primalpotential.com/fat-loss-basics-part-5-exercise-movement

Ep 124: Fat Loss Basics Part 4 Jan 12, 2016

Show notes

To kick off the New Year, I am doing a series called Fat Loss Basics! In the first episode, we talked about calories & hormones and the requirements for fat loss. In the second, we covered everything you need to know about carbs & fat loss. Then we tackled protein & highlighted the ways that protein intake increases satiety & supports fat burning but also established how too much protein inhibits fat loss. In this episode, we're diving into dietary fat & how eating more fat might help accelerate fat burning!

To get caught up, check out part 1, part 2 and part 3.

In today's episode we're taking a look at how & why dietary fat supports fat loss:

Does fat make you fat?
Why should you eat more fat?
What happens when you go on a low fat diet?
How does fat intake trigger your body to burn more fat?
What are some fats to focus on?
How much fat is too much fat?

http://primalpotential.com/fat-loss-basics-part-4-dietary-fat/

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