We’ve all been there — an emotion hits hard, and before we even realize it, we’ve abandoned our plan, quit on the day, or convinced ourselves that we’re off track.

But what if there’s another way?

In this episode, I’m breaking down the difference between emotional spiral and emotional sobriety — and how emotional leadership is the missing link for so many people struggling with inconsistency. You’ll hear real-life examples, practical reflection questions, and simple steps to start shifting your patterns right now.

If you’re ready to stop following your feelings and start leading yourself through them, this one’s for you.

🔑 In this episode:

• Why emotional spirals feel true (but usually aren’t)

• Real examples of what emotional sobriety looks like in everyday life

• How to stop letting your feelings be your decision-making criteria

• A step-by-step breakdown to get your emotions out of the driver’s seat

🔗 Resources Mentioned:

• 📘 Free Fat Loss Framework E-Book Get clear on what actually works (and what doesn’t) — without another diet to follow. 👉 Download here

• 🎯 The Consistency Course If you're tired of knowing what to do but still not doing it — this is where everything changes. Weekly check-ins, unlimited messaging, real-life results. 👉 Explore the course

• 🥤 My Favorite Protein: Fit20 Clean ingredients, great taste, no bloating. Save $10 on your first order with code BENTON 👉 Order Fit20 here

We all have moments where everything feels hard—parenting, food choices, work, motivation. But what if the real problem isn’t the hard?

What if it’s the headline we keep writing about it?

In this episode, we’re talking about how your internal headlines, orientation, and daily anchors shape your progress—or your struggle.

Because it’s not just about effort. It’s about direction. And if you’re not tethered to the right things, you will drift.

💥 In this episode, I’ll show you:

• Why “this is hard” might be the most disempowering headline you can carry

• How to reorient yourself toward the person you want to become (instead of defaulting to the person you’ve practiced being)

• The powerful metaphor of the barn rope in a snowstorm—and why you need a tether too

• How to rewrite your mental headlines to pursue results, not relief

🔁 Core Themes: 📰 1. Hard Doesn’t Have to Be the Headline

If you always lead with “this sucks” or “this is hard,” you’re subconsciously anchoring yourself to the need for relief. That’s why you check out, scroll, snack, or quit. But hard doesn’t have to define your day—or your identity.

🧭 2. Reorient Before You React

Most of us aren’t stuck—we’re just disoriented. We say we want change but keep facing the direction of comfort, distraction, or fear. Progress starts with a pivot. Reorientation is a practice—not a one-time fix.

🪢 3. Tether Yourself to Prevent Drift

Life is a blizzard. Without an intentional tether, you’ll get lost. Whether it’s a weekly check-in, a journaling habit, or a goal review—you need something to hold onto when you’re steps away from quitting.

✨ Quotes Worth Repeating:

“When hard is the headline, we start subconsciously looking for relief instead of results.”

“You don’t need to try harder. You need to reorient.”

“The tether keeps you from drifting when the storm rolls in.”

🧰 Resources Mentioned:

• 📘 Fat Loss, Simplified – 2025 E-Book: Includes mindset and strategy tools that expand on this episode.

• 🧭 The Consistency Course: Your full framework for staying anchored, even when life feels chaotic.

• 📺 YouTube Channel: Free videos and deeper dives beyond the podcast.

💬 Join the Conversation:

What’s your current headline? Are you oriented toward possibility, or stuck staring at the past? DM me on Instagram @elizabethbenton or reply to this episode to share your story. Let’s keep the conversation going.

Ever notice how your hardest decisions—like skipping a workout or reaching for junk food—usually happen when you're tired, stressed, or just done?

In today’s episode, I’m sharing a simple but game-changing tool I use in those moments: The 3-Minute Rule.

This isn't about forcing willpower or waiting to "feel like it." It's about giving yourself three intentional minutes to shift where you're making the decision from—so you can choose with clarity, not chaos.

🛠️ Resources & Links:

• Join The Consistency Course – If you want to practice tools like this alongside coaching, community, and structure, TCC is for you.

• Fat Loss E-Book - Mindset, Nutrition and more, including exclusive Q&As

In Today's Episode You’ll hear:

• Why decisions made at your lowest emotional point often sabotage your goals

• What it means to “get to higher ground” and how to do it fast

• Real-life examples from my own week (yes, including kids, cookies, and chaos)

• How this ties into the advice Olympic gymnast Nastia Liukin got from her coach: “Never quit on a bad day”

Whether it's a glass of water, a few deep breaths, or 3 minutes in the sun—this practice is a game-changer for anyone working toward consistency, self-trust, and lasting change.

🔥 What You’ll Learn:

• What “higher ground” means in real life (and how to reach it fast)

• A proven way to disrupt emotional spirals without relying on motivation

• How this simple pause builds discipline faster than pressure ever will

🛠️ Resources & Links:

• Join The Consistency Course – If you want to practice tools like this alongside coaching, community, and structure, TCC is for you.

• Fat Loss E-Book - Mindset, Nutrition and more, including exclusive Q&As

📝 Quotes Worth Repeating:

“You don’t need to make the perfect choice. You just need to get to higher ground.”

“You don’t quit on a bad day. You don’t decide from your lowest ground.”

“Motivation might come and go, but this 3-minute rule is available to you every single day.”

💬 Let’s Connect:

Loved this episode? Take a screenshot, share it to your IG Stories, and tag me @elizabethbenton—I love hearing how these tools land for you.

4 Questions to Ask Before You Give Up (Again) A guide to breaking your pattern and finally moving forward

🔥 Episode Summary:

There are millions of people silently drowning in overwhelm, stuck in patterns they desperately want to break — and yet, they keep turning down the life rafts being thrown their way.

They say things like:

“I start but never finish.” “I know what to do, I just don’t do it.” “I’ve already invested so much and nothing works.”

These beliefs feel like truth, but they’re actually traps. In this episode, I’m holding up a mirror — not to call you out, but to call you up.

If you’re tired of striving but never arriving, this episode will walk you through:

• The 3 core beliefs that are keeping you stuck
• Why your pattern is stronger than your plan — and how to change that
• 4 powerful questions you can ask to finally break free from your cycle
• A new way to make decisions that’s rooted in possibility, not fear

🧠 This episode will help you:

✔ Stop using the past as a reason to quit the future ✔ Catch yourself when you're turning down help ✔ Challenge the “I always give up” identity ✔ Take one aligned step — even when it’s uncomfortable

🔗 Mentioned in this episode:

👉 Register for the FREE webinar: 

https://event.webinarjam.com/register/13/r1omrt4

April 8 & 9 — two completely different, totally free live trainings to help you go From Stuck to Unstoppable.

✨ Shareable Moments:

“You're not afraid of wasting money. You're afraid of wasting hope.” “You’re not doomed to repeat your past — you’re just putting too much stock in it.” “If success was guaranteed… would you still hesitate?” “Stop calling yourself out. Start calling yourself up.” “Sometimes the loudest story isn’t the truest story — it’s just the one you’ve repeated the most.”

🎧 If this episode hit home, share it with a friend. Let’s stop giving power to our patterns — and start walking in possibility.

This isn’t another how-to episode. It’s not a checklist. It’s a letter — from my heart to yours — for the woman who’s tired of starting over, but still hasn’t given up.

If you feel like you’re already halfway out the door… if you doubt it’ll work because it hasn’t worked before… this one’s for you.

In this episode, we unpack:

• The real reason you’re stuck (hint: it’s not discipline)
• Why more rules aren’t the answer
• How to rebuild self-trust, fast
• What “habit debt” is — and how to pay it off
• The most powerful shift to finally feel unstoppable

This one’s personal — and it just might change everything.

💛 Don’t Miss:

I’m teaching a free 2-night live workshop starting April 8th called From Stuck to Unstoppable — and I would love to see you there.

🎟️ Save your spot here

🔗 Links & Resources:

• Register for the free workshop: Click here to sign up
• DM me on Instagram if you have questions! http://instagram.com/elizabethbenton/

💬 Episode Summary:

You don’t need more willpower. You don’t need a new plan. What you do need is a new perspective on what consistency actually looks like—and how to make it feel easier and more natural in your real, messy, unpredictable life.

In this episode, I’m sharing 4 hidden keys to consistency that most people overlook. We’ll talk about how to shift from being stuck in attention—just consuming more info—to participation—actually building the practices that create lasting change.

If you've ever said:

• “I know what to do, I just don’t do it.”
• “I can be consistent in other areas of life, just not with food.”
• “I always start strong but fall off track…”

Then this is the episode that could change everything.

🧠 What You’ll Learn:

• Why shrinking the commitment leads to real consistency
• How emotional sobriety is a key to bouncing back without the drama
• Why “identity-based consistency” beats any diet or plan
• The massive difference between paying attention and participating—and why that gap keeps so many people stuck

🛠 Resources Mentioned:

📘 Grab the 2025 Fat Loss eBook: “Fat Loss, Simplified” If you want to make fat loss easier without extremes, this book is your roadmap. Mindset, metabolism, and the strategies that actually stick.

🎥 Subscribe to My YouTube Channel Want more short, powerful videos to help you stay consistent and close the gap between what you know and what you do? Join me on YouTube for fresh episodes, tools, and live conversations where I'd love to answer your questions!

🔁 Let’s Stay Connected:

If this episode hit home for you, be sure to subscribe, rate, and review. Your reviews help me reach more people who need this message.

And hey—don’t just listen. Practice. Pick one small shift and take action today. The transformation lives in the participation.

🎙️ Rewiring Your Mind for Weight Loss

Subtitle: Shifting from Willpower Battles to Lasting Change Without the Mental Exhaustion

Head right now to my new YouTube Channel - subscribe and turn on notifications so you don't miss the new carbohydrate series starting soon! 

Grab your copy of our new Fat Loss E-Book 

Episode Summary: If you’re stuck in a cycle of “I’ll start tomorrow,” feeling emotionally exhausted, or just wondering why weight loss feels like a mental war—you’re not alone. In this episode, we’re rewiring the internal scripts that keep you stuck. This isn’t about more willpower or more discipline. It’s about thinking differently so your change finally sticks.

🔥 What You’ll Learn:

• Why “I’ll start tomorrow” is a trap—and what to do instead
• How to stop using stress, time, and emotions as excuses
• The shift from all-or-nothing thinking to intentional, identity-based change
• How to turn “this one thing won’t hurt” into “this one choice matters”
• Why you’re not broken—just operating from the wrong mental framework

🧠 Mindset Shifts We Cover:

💭 “I’ll start tomorrow” → New Thought: Change doesn’t start later. It starts with your next decision. → Practice: What can I do right now to close the gap between where I am and who I want to be?

💭 “I don’t have time” → New Thought: Time isn’t the barrier—prioritization is. → Practice: Find five minutes and use them. You’re proving something to yourself.

💭 “I’m too tired/emotional” → New Thought: Emotions are real, but they don’t make my decisions. → Practice: Anchor to identity: “I’m the kind of person who honors what I want most.”

💭 “This one thing won’t hurt” → New Thought: Every choice is a vote for who I’m becoming. → Practice: Ask: What story am I reinforcing with this decision?

💭 “Nothing works for me anyway” → New Thought: I haven’t failed—I’ve just been focused on behavior, not belief. → Practice: Begin where change really happens: with a new perspective.

💭 “I just don’t want to miss out” → New Thought: I’m not missing out—I’m opting in to what matters most. → Practice: Reframe indulgence: What do I gain by saying no?

💭 “I’m overwhelmed” → New Thought: I don’t need a full plan—I need a next step. → Practice: Ask: What’s my next best choice right now?

💬 Listener Homework:

• Choose one belief from the episode that shows up for you often.
• Journal on what it’s been costing you—and what you want to believe instead.
• Try the practice we outlined next time that old thought shows up.

🔗 Resources Mentioned:

• 📘 Chasing Cupcakes – The mindset foundation
• 🛠️ Tools for the Trenches – Daily practices for when things feel hard
• 📄 2025 Fat Loss Simplified E-Book – Free download for mindset & metabolism tools
• 💻 The Consistency Course – Learn to follow through and follow through

✨ If you loved this episode, please share it with a friend who’s stuck in the “start tomorrow” cycle—and leave a review to help more people find this message.

Episode Summary: When it comes to fat loss, there is no one-size-fits-all approach to carbohydrates. In this episode, we dive into how to personalize your carbohydrate intake based on key factors such as your baseline diet, body composition, activity level, and even your unique blood sugar response. By understanding how your body processes carbs, you can fine-tune your intake for sustainable fat loss and optimal energy levels.

Before we get started, grab your copy of my new Fat Loss E-Book! Here's the link. And, head over to my new YouTube channel to subscribe and turn on notifications before the new Carb Series kicks off next week. 

What You’ll Learn in This Episode: ✔ How to assess your baseline carbohydrate intake before making adjustments ✔ Why muscle mass and body fat percentage impact carb tolerance ✔ The role of activity level in determining your optimal carb intake ✔ How health goals (fat loss, performance, hormone balance) influence carb strategy ✔ Why food sensitivities and individual blood sugar responses matter ✔ Practical strategies for tracking and adjusting your carb intake

Key Factors to Consider When Personalizing Carb Intake

1. Your Baseline – Where Are You Starting? Before making changes, assess your current carbohydrate intake. Track what you eat for a few days and consider factors like:

• Blood sugar response (using a glucometer or continuous glucose monitor)

• Insulin sensitivity (fasting glucose, HbA1c levels)

• Energy levels and hunger cues

💡 Example: If you currently eat 60% of your calories from carbs and experience energy crashes, adjusting your intake or choosing slower-digesting carbs may help.

2. Your Body Composition Your muscle mass and body fat percentage influence how efficiently your body processes carbohydrates.

• More muscle = better glucose storage and insulin sensitivity.

• Higher body fat = reduced carbohydrate tolerance.

💡 Example: A lean individual (12% body fat) might benefit from higher carb intake to fuel workouts, while someone at 25% body fat may do better with a moderate approach, limiting carbs to post-workout meals.

3. Your Health Goals Carbohydrate intake should align with your specific goals:

• Fat Loss: Lower to moderate carb intake may enhance fat oxidation.

• Performance & Recovery: Athletes or those with high-intensity workouts need sufficient carbs for energy.

• Hormonal Balance: Women experiencing menstrual irregularities or menopause may need strategic carb inclusion to support hormone health.

💡 Example: A woman with hypothyroidism may benefit from including 100-150g of carbs per day to support metabolism and thyroid function.

4. Your Activity Level Your carbohydrate needs should match your energy expenditure:

• High-intensity training (CrossFit, HIIT, weightlifting) requires more carbs.

• Low-intensity activities (walking, yoga) require fewer carbs.

• Sedentary lifestyles benefit from a lower-carb approach.

💡 Example: A marathon runner training daily may need 200-300g of carbs per day, whereas someone with a desk job may thrive on 50-100g.

5. Your Food Sensitivity & Blood Sugar Response Not all carbs affect people the same way. Some experience stable blood sugar after eating rice, while others see spikes and crashes.

💡 Example: Two people eat a banana:

• Person A: Blood sugar rises slightly (85 mg/dL → 95 mg/dL) – can tolerate bananas well.

• Person B: Blood sugar spikes significantly (85 mg/dL → 140 mg/dL) – may benefit from pairing the banana with protein or opting for lower-glycemic fruits like berries.

Practical Takeaways:

✅ Track your baseline intake  ✅ Experiment with carbohydrate timing—many people do well eating carbs post-workout. ✅ Monitor blood sugar responses with a CGM or glucometer if needed. I've used Levels - you can check it out here  ✅ Consider carb cycling—higher carbs on training days, lower on rest days. ✅ Pay attention to biofeedback—adjust based on energy, sleep, and cravings.

🎧 Tune in to learn how to dial in your carbohydrate intake for your unique body and fat loss goals!

Resources & Links:

• Fat Loss E-Book

• Follow Me on Instagram for daily tips!

• Subscribe to my YouTube channel and turn on notifications!

📩 Have questions? DM me on Instagram or email me at [email protected]

Enjoyed the episode? Leave a review and let me know what you found most helpful!

In this episode of the Primal Potential Podcast, we’re diving into three powerful but simple strategies to help you optimize your blood sugar, improve your insulin sensitivity, and increase your energy levels. These are real-world, easy-to-implement hacks that go beyond the usual “eat less sugar” advice.

Before we get started, grab your copy of my new Fat Loss E-Book! Here's the link. And, head over to my new YouTube channel to subscribe and turn on notifications before the new Carb Series kicks off next week. 

Hack #1: Get Sunlight First Thing in the Morning ☀️

Did you know that getting direct sunlight within the first hour of waking helps reset your circadian rhythm, which plays a major role in blood sugar regulation and insulin sensitivity?

Pairing this with light movement (like a 10-minute walk or some gentle stretching) can improve how efficiently your body uses glucose before breakfast.

What the Science Says:

• On average, exposure to sunlight improved insulin sensitivity by 18.75%.
• Median improvement was 18%, meaning half of people experienced even greater benefits.
• Range of effects: Sunlight exposure improved insulin function by 15-22%.
• Glucose tolerance: Participants who got more sunlight saw a 12-16% improvement in how well their bodies processed carbohydrates.

💡 Want to learn more? Stay tuned for my upcoming Carb Series on YouTube (launching April 1st), and check out Episode 1200 of the Primal Potential Podcast for more deep dives on blood sugar optimization.

Hack #2: Use a Continuous Glucose Monitor (CGM) to Track Your Blood Sugar 📊

One of the most eye-opening things I’ve done for my health is using a Continuous Glucose Monitor (CGM). Seeing how things like poor sleep, stress, and even "healthy" foods impacted my blood sugar completely changed how I eat and manage my energy.

What a CGM Can Reveal:

1. Which Foods Spike YOUR Blood Sugar the Most – You might assume all carbs affect you the same, but a CGM might show oatmeal spikes you more than rice or bananas spike you more than berries.
2. Your Personal “Glucose Tolerance Window” – Some people handle carbs better in the morning, while others see better stability when eating them at night.
3. How Stress Impacts Your Blood Sugar – Blood sugar can spike from stress alone, even without food. A CGM can help identify triggers.
4. The Effect of Exercise on Blood Sugar – Some people see big drops after walking, while others might experience spikes after intense workouts.
5. Hidden Nighttime Spikes – Poor sleep or late-night eating can lead to high fasting blood sugar in the morning.

Do You Need a CGM?

You don’t need one, but it can be a game-changer. You can also track your patterns with a glucometer and test strips or keep a journal of your energy, cravings, and mood swings for free.

👉 Want to try Levels CGM? Use my affiliate link: levels.link/PRIMALPOTENTIAL 🔍 Check out Episode 1073 for my deep dive on CGMs.

Hack #3: Move After Meals – Even Just 10 Squats! 🏋️‍♀️🚶‍♂️

You don’t need to overthink this one. Just a few minutes of movement after eating can significantly reduce blood glucose spikes and improve insulin sensitivity.

What the Data Says:

• Average blood glucose reduction from post-meal movement is 19.2%.
• The most effective movement was a 3-minute walk, which reduced blood sugar by 25%.
• Even standing at a desk helped, reducing blood sugar by 12%.
• Simple movement like walking or squats consistently reduced post-meal glucose spikes by 15-25%.

Why This Works:

1. Muscle Uptake of Glucose – Moving after a meal forces muscles to use glucose for energy, reducing blood sugar levels.
2. Activation of GLUT-4 Transporters – Physical activity activates GLUT-4 transporters, which help pull glucose out of the bloodstream.
3. Prevents Sugar Crashes & Fatigue – Movement blunts post-meal glucose spikes, preventing crashes, brain fog, and cravings.

Easy Ways to Implement This Hack:

✅ Take a 10-minute walk 🚶‍♂️ – Walking at an easy-to-moderate pace within 30 minutes of eating can reduce blood sugar spikes by up to 25%. ✅ Do 10-20 bodyweight squats 🏋️ – No time to walk? Squats or calf raises are just as effective. ✅ Use a standing desk 🖥️ – If walking or squats aren’t an option, just stand and shift your weight instead of sitting. ✅ Pace around your house 🚶‍♀️ – Walking inside for just 3 minutes can make a difference.

Resources & Links from This Episode

📖 Fat Loss E-Book – Get my 2025 Fat Loss Guide for practical strategies on metabolism, mindset, and lasting progress. 📺 Subscribe to my YouTube Channel – Turn on notifications for my upcoming Carb Series (Launching April 1st!). 🎙️ Related Podcast Episodes:

• Episode 1073: Continuous Glucose Monitors – Do You Need One?
• Episode 1200: The Hidden Impact of Sunlight on Metabolism

💡 What was your biggest takeaway from today’s episode? DM me on Instagram @ElizabethBenton and let me know!

🔥 Brand New Fat Loss E-Book Available - Get it Here 🔥

Breaking Through Self-Sabotage, Excuses, and Inconsistency to Finally See Results

Introduction

Ever felt like you have all the information, yet you’re still not implementing? You’re not alone. I used to think more knowledge was the answer—I’d read every book, take every course, listen to every podcast, and yet… nothing changed. I stayed stuck in a cycle of inconsistency, self-doubt, and frustration. The harder I tried to find the “perfect” solution, the worse it got.

This isn’t about knowing what to do—it’s about actually doing it. Today, we’re breaking down exactly how to close the gap between knowing and doing so you can stop spinning your wheels and start seeing real results.

Which bank are you building? Are you investing in your excuses, or in your action? Let’s talk about how to make deposits into the right account.

Segment 1: The Mindset Shift You MUST Make

Your struggle isn’t about discipline or motivation—it’s about how you think.

There’s a story about a gambling man who had two dogs he raced. With startling accuracy, he could always predict which dog would win. When he retired, someone asked him how he did it.

"Oh, that’s easy. I just alternated the feedings. Whichever dog I fed would win."

We all have two “dogs” in our minds:

• One is fueled by excuses, procrastination, and self-doubt.
• The other is fueled by action, consistency, and belief in ourselves.

Which one are you feeding?

• Mind the Gap – The frustration isn’t from not knowing what to do; it’s from the gap between what you know and what you do. Every small action closes the gap.
• Why We Keep Delaying Change:
  • We say, "I’ll start tomorrow," but we’d never say that about work.
  • We treat our health like an optional hobby instead of a priority.
• Reframing Motivation:
  • Think about Deal or No Deal. Are you taking a bad deal because it’s easy?
  • Sin and Archery— missing the bullseye - the best part of this whole episode

Action Step for Listeners:

• Identify one “I’ll start tomorrow” excuse you frequently use.
• SEE THE DEAL-MAKING. Don’t take the bad deal. Make this a practice. Do the reps to get good at spotting and rejecting excuses.

Segment 2: STOP TRYING TO SCORE ON EVERY PLAY

Success isn’t a Hail Mary pass—it’s a game of inches.

Imagine if an athlete walked off the field every time they didn’t score. Ridiculous, right? But we do this in our own lives. We think if we can’t be perfect, it’s not worth trying.

But success isn’t about one big thing—it’s about small, consistent wins.

• Moneyball Mentality – Just get on base.
• Do the Small Thing When You Can’t Do the Big Thing:
  • Maybe you can’t overhaul your diet, but you can swap out the Splenda in your second coffee.
  • Maybe you can’t make 20 sales calls, but you can call two people today.
  • Maybe you don’t have an hour for the gym, but you have five minutes.

Trust isn’t built in one grand gesture. It’s built in small, consistent choices.

Action Step for Listeners:

• Write down ONE small promise you can keep every day for the next week.
• Focus on proving to yourself that you follow through, not that you’re perfect.

Segment 3: How to Break the Excuse Loop

The story you tell yourself determines your choices.

If you keep saying, "I’m too tired, too stressed, too busy," that will always be true for you. But what if you shifted to data over drama?

• Your brain defaults to excuses. The key is to shift to facts: What CAN I do today?
• The Drama-Free Re-Engagement Plan:
  • The only thing that matters is your next choice. Not the last 10. Not tomorrow. Just the next choice.
  • Ask yourself: "How can I respond to this well?"
• The 3-Minute Rule:
  • Don’t want to work out? Commit to just three minutes.
  • Don’t feel like prepping food? Just get started for three minutes.
  • Action creates momentum. Motivation follows action, not the other way around.

Action Step for Listeners:

• The next time you feel an excuse creeping in, ask yourself: "How can I respond to this well?"

Closing Thoughts

• Your struggle isn’t about knowing what to do—it’s about actually doing it.
• Self-sabotage often comes from identity. Become the person who follows through.
• Small steps matter. Every action you take is a deposit into your future.
• Your past failures don’t define you. Your next choice does.

If today’s episode resonated with you, I’d love to hear from you! Send me a DM or tag me on Instagram with your small daily commitment. Let’s start closing the gap together.