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Ep 123: Fat Loss Basics Part 3 Jan 09, 2016

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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.

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

In today's episode we're taking a deep dive into protein for fat loss including:

How does protein support fat loss?
How does protein make me feel fuller for longer?
How does protein impact my hormones?
How can protein improve my metabolic rate & body composition?
What are the biggest mistakes people make with protein?
Are beans protein?
How do you know if you're eating too much protein?
What foods are proteins?

I love sharing this kind of information with you & I'd love to stay more connected & keep you informed, encouraged & motivated through my VIP email list.

http://primalpotential.com/protein-for-fat-loss/

Ep 122: Fat Loss Basics Part 2 Jan 07, 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 today's episode we're taking a deep dive into carbohydrates including:

What are they?
How do different types of carbs impact fat loss?
How do carbs impact metabolism?
What are the best carb strategies for fat loss?

http://primalpotential.com/fat-loss-basics-carbohydrates/

Resources

Fat Loss Food Guide

Hormones & Fat Loss E-Book

The Golden Rules of Carbs & Fat Loss

Why Calorie Counting is Misleading

Ep 121: Fat Loss Basics Part 1 Jan 05, 2016

Show notes

To kick off the New Year, I am doing a series called Fat Loss Basics! This is the first episode of the series and I'll be covering all the basic information about calories, hormones, fat loss foods & fitness.

Today we will establish when calories matter and why a calorie deficit is not sufficient for fat loss.

In this first episode of the Fat Loss Basics series, we go into detail on a few fat loss truths. Definitely listen to the entire episode to understand them in their entirety and be sure to listen to the whole series as it becomes available!

A calorie deficit is required for fat loss
A calorie deficit does not ensure fat loss
Fat burning is turned on & off by your hormones
The two primary hormones in control of fat loss are glucagon & insulin
We can control both insulin & glucagon with our food choices

Insulin is an important & necessary storage hormone. Insulin is responsible for delivery fuel to our cells & ushering excess fuel to storage sites within the body (this can be muscle storage or fat storage).

Without insulin, our cells would starve & we would die.

The presence of insulin informs the body that there there is ample fuel in the body and therefore fat burning is not required.

Glucagon works opposite of insulin.

Glucagon responds when there is no fuel available from food. The presence of glucagon allows fat to be released from storage and burned to provide energy to the body.

A calorie deficit alone is not enough to instruct glucagon to do it's job.

You need a calorie deficit & control of insulin/glucagon.

Here are a few ways you can control insulin & glucagon to maximize your fat burning potential:

Follow the Golden Rules of carbs & fat loss
Avoid overfeeding
Minimize stress
Avoid chronic cardiovascular/endurance exercise

http://primalpotential.com/ep-121-fat-loss-basics/

Ep 120: Biggest Barriers To Weight Loss Jan 04, 2016

Show notes

I decided to take a fun, new approach to my next live webinar to ensure that I am giving you guys EXACTLY what you need, not just what I think you might need. Everyone who registered for the webinar was given a survey to establish what they feel are their biggest barriers to weight loss.

I will absolutely tackle these issues & challenges on the webinar as well as in upcoming podcasts, emails, blogs & courses.

I'm so thankful to those of you who took the time to take the survey and share your challenges with me.

Almost 70% of people answered that their most significant barrier to changing their eating habits is emotional eating. Boom. Yes. I so get that. That is EXACTLY WHY I am hosting this webinar on New Year, New Approach. We can have all the meal plans & food lists in the world, but that's not the issue. The issue is not WHAT to eat but rather WHY we eat. This will be tackled on the webinar & of course in the return of the Breaking Barriers course.

Lastly, the two most common things people said they wanted to learn on the webinar were how to stop emotional eating & self sabotage. Well, my friends, you've come to the right place. I've got you.

Now, about 20% of people want nuts and bolts about what to eat, when, how much, etc. I've got you, too! Next week I'll have a detailed episode on the nuts & bolts of fat loss for nutrition as well as the nuts & bolts of hormones, mindset & fitness. Do not miss that. In the meantime, check out the resources section right below for a handful of previous episodes & other tools on those topics.

http://primalpotential.com/biggest-barriers-to-weight-loss/

Ep 119: Goal Setting Workshop Jan 01, 2016

Show notes

'Tis the season for setting goals, right? Unfortunately, most people will go about their New Year goals the same way they always have. Chances are, they'll get the same results.

They'll capitalize on the motivation that comes with the fresh start of a new year but that motivation will wane, they will get distracted and they'll give in to temptation and opportunity.

I don't want that for you. I think we all realize that most people don't reach their New Years goals. Let's break that trend this year.

This episode is a goal setting workshop. It's not a lecture. It's an activity to go through together to ensure that you set an important goal and crush it.

Goal Setting Workshop

There are some pretty common mistakes people make when it comes to their goals.

They set too many
They aren't specific
They don't re-visit the goals often enough, if ever
Their time horizon is too long
They don't address the obstacles that could hold them back

I want to help you take a different, effective approach this year. I've created a goal setting & tracking worksheet to help you crush your 2016 goals in every arena of life.

In this episode, I'll walk you through the worksheets and help you set a goal and begin to make progress.

Together, we will identify:

The specific goal you want to achieve
The timeframe in which you will achieve it
Why this goal matters & what you stand to gain
What happens if you fail to achieve the goal
The barriers between you and achievement
The strategies you'll need to implement to achieve your goal
How to stay focused every single day
How to ensure you make continuous progress

http://primalpotential.com/goal-setting-workshop/

Ep 118: How to Stop Emotional Eating Dec 31, 2015

Show notes

You can do this. You do not need another food list or meal plan. You need to understand and implement strategies to stop emotional eating, self-sabotage and over-indulgence.

I used to be a serious emotional eater. And binge eater. And any-reason-at-all eater. I am not anymore. It's not about willpower. It's about strategy & practice.

Let's PLEASE stop focusing exclusively on food & exercise and start addressing the real issues!

How To Stop Emotional Eating

First you really want to understand the behavior. If I were to ask you why you do it, "I don't know" isn't an option. "I don't know" just means, "I haven't paid enough attention yet to understand it well enough". Start to pay attention. I want you to be able to answer the following questions:

What am I doing? (Related to emotional eating, overeating, binge eating, etc)
Why do I do it?
Where & when does it happen most often?
What does it do for me?
Is it working?
Is it true?
Is it worth it?

Really invest in answering those questions. If you feel like you're stuck, keep asking the question "why?" and you'll be surprised by what you uncover.

Then, there are some practical strategies you can implement (one at a time) to help you stop emotional eating. I describe & explain the strategies in detail in this episode so make sure to take a listen to the full episode!

Pre-define your daily or weekly indulgences. This will force you to pause, consider your options and select things that are truly worth it. The number of indulgences depends on your baseline (I give concrete examples in the episode).
Mandatory questions. You don't have to answer them all, but pick the ones that resonate with you and answer them on paper prior to emotionally eating or over-indulging.
1. 3 series: How do I want to feel in 30 minutes? How will eating this make me feel? Given those answers, is this indulgence worth it?
2. Is this choice reflective of the type of person I want to be? If it's not, is it worth it?
3. If I make this choice every day for the next year, where will I be then?
Mandatory pause. You can have it be a micro pause or a long pause, but consider the following before you indulge or make any decision:
1. Wait 30 seconds
2. Journal for 60 seconds
3. Take a walk
4. Get in a workout
Practice self-discipline in other areas not related to food. Build your self-confidence and influence your food choices without every focusing on food. Some examples of things you might work on include:
1. Making your bed every day
2. Not hitting snooze
3. Walking more often
4. Cleaning the kitchen every day
5. Maintaining a budget
6. Flossing your teeth

Make sure to check out the full episode for detailed suggestions on how to implement these strategies to help you stop emotional eating, binge eating or over-indulging.

Ep 117: How to Make 2016 Amazing Dec 29, 2015

Show notes

I want 2016 to be different for you. I don't want you to struggle in the same 'ol ways, being obsessed with weight loss, frustrated, stopping & starting, trying & failing. I want you to be free from food obsession.

I am admittedly a little tough in this episode. I'm ok with that. I'm ok with that because I believe this is the key for how to make 2016 amazing in every way.

I want you to use this short episode as a daily mantra to make this the LAST year you struggle. The last year you feel obsessed with food. The last year you stress about and wish for weight loss.

I want this to be the end of wishing but not doing. I want this to be the end of inconsistency. I want this to be the end of your "all or nothing" approach.

Give your full attention to this episode so you can get really clear on how to make 2016 amazing in every way.

How To Make 2016 Amazing

Pick ONE thing. One habit you know that if established will help you reach your goals. I give plenty of examples in the episode.
Do it every day.
Do not wait for motivation.
Do it anyway.

What would happen if you applied your "food approach" to other areas of your life?

What if you didn't take care of your kids until you felt motivated? Until there wasn't a better option? Until you were no longer tempted by things like sleeping in or going out with friends?

What if you only showed up to work when you felt like it?

What if you only went to meetings when there wasn't something better you could do?

It's just one thing.

Ritualize & habitualize it.

If you wait until you feel like it, you'll be wishing for the same changes 5 years from now.

You won't feel like it. Do it anyway.

http://primalpotential.com/how-to-make-2016-amazing/

Q&A 37: Food Rewards, Cheat Meals & Earned Indulgences Dec 26, 2015

Show notes

In today's episode I'm answering your questions about food rewards, earned indulgences and cheat meals. I'll be sharing my perspective on whether or not you should use food as a reward and how to balance strategic indulgences that reflect a healthy relationship with food versus talking yourself into being inconsistent. Where is that line and how do you find it?

Food Rewards, Earned Indulgences & Cheat Meals

The first thing I recommend you do is evaluate whether or not these strategies (food rewards, earned indulgences and/or cheat meals) are working for you:

Is there a whole bunch of negative emotional wrapped up in it?
Are you limiting your results or slowing your progress?
Are they a slippery slope? Does a treat turn into overkill or a binge?

From there, let's look at the idea of "earning" an indulgence. In the episode, we go into a whole lot more detail, but I want you to think about the following:

Would an alcoholic celebrate sobriety with a shot of tequila?

Alright, you're not an alcoholic.

But would you celebrate your child's great grades by suggesting he give himself a break from the next test? Or take a week off of school?

http://primalpotential.com/food-rewards/

Ep 116: Healthy Eating on a Budget Dec 24, 2015

Show notes

Eating healthy on a budget is absolutely possible. In fact, what I want to demonstrate in today's episode is that you can actually save a lot of money by eating clean, eating for fat loss and focusing on whole foods.

Can it be more expensive to eat healthy? Yes.

Can it be more expensive to not eat healthy? Yes.

You can do it either way. The choice is yours. But eating healthy on a budget is 100% possible.

Eating Healthy On A Budget

I've talked before about details like how to save money on proteins and when it's important to buy organic and what items you can save money on by going conventional. You can check out that episode here.

In today's episode, however, we're talking about the specifics about how you can eat very inexpensively while focusing on fat loss friendly & whole foods.

I have 6 specific recipes you can make for less than 1.99! But before that, let's establish some basics.

Complex recipes are going to cost far more than simple meals
Eating for fat loss does not have to include exotic recipes, a million spices or special cooking oils
Identify your favorite fat loss foods & keep it simple
It kinda goes without saying that you're going to spend far more if you shop at luxury grocers like Whole Foods. While that is lovely, it is not necessary
You don't have to opt for the most expensive fruits and veggies. Berries cost more than apples, most of the time. Brussels sprouts cost more than cabbage. Choose wisely and emphasize inexpensive staples.

Bacon & Egg Sweet Potato Cups: $1.04 per person

Salmon Cakes & Mashed Cauliflower: $1.87 per person

Bacon, Egg & Veggie Breakfast Bowl: $1.93 per person

Spaghetti Squash with Ground Turkey: $1.77 per person

Quarter Pound Turkey Burger with Bacon & Avocado: $1.31 per person

BONUS (This one is just over $2.00)Baked Marinara Chicken Thighs with Brussels Sprouts: $2.12 per person

http://primalpotential.com/eating-healthy-on-a-budget/

Ep 115: Fat Loss Breakfast Dec 22, 2015

Show notes

It's hard to believe that it is almost the 1 year anniversary of the Primal Potential podcast. Know what the most popular episode was? Q&A 6: How to Make Breakfast A Fat Burning Meal.

Given that, I thought it would be fun to do a follow-up episode answering the most common questions about breakfast and sharing some of my favorite fat loss breakfast recipes and meal ideas.

Fat Loss Breakfast - Your Questions & Answers

This episode goes into detailed answers, meal ideas and recipes so you can create a fat loss breakfast every day!

How come some of the thinnest people I know eat carbs for breakfast? How can they do that and be lean if carbs in the morning turns off fat burning?
What do you think about having fruit in the morning if your goal is fat loss?
Do I have to eat breakfast? I'm not hungry in the morning.
I hate eggs. How can I create a fat loss breakfast without eating eggs?
What is bulletproof coffee? How does it help fat loss?
No matter what I eat for breakfast, I'm hungry within a couple hours. How can I make breakfast fill me up for longer?
The idea of vegetables at breakfast turns my stomach. How can I incorporate vegetables at breakfast in a way I'll enjoy?
What do you think about juicing? Is juice a good fat loss breakfast?
What do you think about intermittent fasting? Is that healthy? Helpful? Dangerous?
What breakfast ideas do you have? Especially for meals on the go.

http://primalpotential.com/fat-loss-breakfast/

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