CONSISTENT by Primal Potential

Today's episode is different. It is intense, it is personal & there are tears. I am talking about binging. I am taking you inside a binge.

I'm not doing this to share my secrets or cleanse my soul. I am sharing this episode for 3 reasons:

1. It feels like the right thing to do
2. To publicly share details that most of us never talk about. We talk about dieting, we talk about being frustrated and dealing with temptation, but most people aren't talking about binging. My hope is that by sharing my own experiences, you will feel comfortable asking for help. Maybe not asking openly to the world, but at least you'll know that I understand and I want to help.
3. To give you hope. I was so deep in a cycle of using food as a drug that I didn't think I could ever break through, but I did. So, I share my story to give you hope.

http://primalpotential.com/148-personal-intense-inside-a-binge/

Hidden food sensitivities - sensitivity to foods or types of foods you don't even know you have - might be contributing to fatigue, joint pain, headaches, depression, weight gain or a whole host of other challenges.

We need to keep in mind that food sensitivities are possible if you aren't truly "allergic" to an item. Unfortunately, many of us see sensitivity and allergy as all-or-nothing scenarios. That's not the case.

Chronic discomforts that you attribute to "aging" or "just the way you are" might very well be avoidable causes of a food sensitivity.

In today's episode we're looking at these hidden food sensitivities and the common triggers as well as how they might manifest themselves.

I challenge you to eliminate the common triggers for 2-3 weeks and slowly add them back in, one at a time, so you can understand what you're truly sensitive to.

http://primalpotential.com/147-are-hidden-food-sensitivities-hurting-you/

You might think that a small paper cut on your finger is no big deal, and you'd be right. But what if you kept getting paper cut after paper cut in the same place on the same finger 3-10 times each day?

In just a matter of days you'd have a pretty serious problem on your hands, right? (Pun intended. It's okay to smile and think I'm cute.)

This is the exact thing that happens with hidden food sensitivities we might not even realize.

With each meal or snack, we introduce an inflammation-triggering food that on it's own is pretty harmless but with repeat exposure creates a serious issue.

These implications of hidden food sensitivities might be as mild as acne or bloating and can be as severe as chronic, systemic inflammation.

Symptoms like eczema, acne, headaches, depression, joint pain, weight gain and mood swings can be the result of repeat exposure to foods we don't even realize are problematic for us.

In today's episode I will introduce you to the most common food allergens, I'll share how they impact health, where we find them and how to avoid them.

I'll challenge you to eliminate them for a few weeks and slowly re-introduce them one at a time.

• Dairy
• Eggs
• Gluten
• Sugar & artificial sweeteners
• Soy & peanuts

When we eliminate processed foods and focus on whole foods, we avoid the majority of these. It's not as simple as skipping the omelets and the yogurt. We have to keep in mind the huge array of processed foods that contain dairy, eggs, gluten, sugar, artificial sweeteners, soy products or peanuts.

Keep in mind that you don't need to avoid these forever. You need to, however, remove them for long enough to allow the inflammation to die down and your gut to heal.

Just the like example of the repetitive paper cut, it's not enough to stop cutting your finger, you also have to allow ample time for your finger to heal.

I've put together a detailed list of meal ideas, recipes & snacks to help you in your quest to eliminate these common allergens and monitor your body's response.

It's pretty tough to talk yourself into doing anything if you aren't motivated. I know. I've been there. But I've got you covered today with 8 ways to get motivated so you can stop THINKING about what you want & starting GETTING it.

For most of my life I desperately wanted to lose weight, I hated my body, had no energy and was tired of trying and failing but it seemed like I wasn't motivated enough to do the work.

So frustrating.

I know I'm not alone. I get emails every single day like this one:

I look up recipes, buy groceries, fail at making them (usually turns out bland and nothing like the recipe) and don't meal prep so I end up eating out for every meal. I still hate the way I look and feel and constantly feel defeated. How do I change or overcome apathy? No idea.

I'll be honest, though: I love getting emails like that. I love it because they're asking for help, they want to make a change and I know I can help. I'm thrilled that they've opened the door for me to nudge them in the right direction.

Before we dive into the 8 ways to get motivated, I need to establish the fact that most people really don't understand what motivation is or how to create it.

It's a bit of a paradox. Most people think, "I'm not taking action because I'm not motivated."

The reality of motivation is close, but opposite: you aren't motivated because you aren't taking action.

http://primalpotential.com/146-hacking-motivation-8-ways-to-get-motivated/

Obesogens are a real thing. They are a class of chemical compounds found all around us that impair the functioning of our fat cells, interfere with metabolism & initiate hormone chaos. Obesogens are truly chemicals that make you fat.

Have you ever heard of endocrine disrupters? Endocrine disrupters are chemicals that interfere with any aspect of hormone action in the body. Obesogens are a specific class of endocrine disrupters that specifically target fat gain, fat loss, appetite and hormone balance related to fat loss.

They cause major problems but we can make a difference. Today's episode talks about two specific obesogens: BPA and PFOAs. We'll talk about what they do, how we're exposed to them and what to do about them.

Don't miss this episode. It's a good one!

http://primalpotential.com/145-obesogens-chemicals-that-make-you-fat/

In today's episode we're covering the following questions:

1. What are obesogens?
2. How do they impact fat loss or gain?
3. How do these chemicals impact your hormones?
4. What is BPA?
5. What is PFOA?
6. What kinds of things are they found in?
7. Why are they legal?
8. How can I avoid them?
9. Is it possible to detox from obesogens I might already have in my system?
10. Why do these obesogens target body fat?

Research on Obesogens

State restrictions of BPA

More detail than you could ever want on obesogens

Understanding obesogens

More research on obesogens

In today's episode we're talking all about apple cider vinegar and weight loss. I'll be sharing the research related to apple cider vinegar, weight loss, fat burning & fat storage. Plus, we'll dive into how & how much apple cider vinegar to use to get these weight loss benefits.

If you're going to give apple cider vinegar (ACV) a shot, it's super important to know which type to buy. Not all ACV is created equal and we'll be diving into that in this episode.

Here's the brand of apple cider vinegar I use.

In today's episode we're answering the most common questions about ACV

1. What is apple cider vinegar?
2. How is it different from other types of vinegar?
3. Does apple cider vinegar help you lose weight?
4. How does apple cider vinegar impact blood sugar, fat burning & fat storage?
5. Are all types of apple cider vinegar the same?
6. What kind should I buy?
7. How much should I take?
8. How do you take it? What are some delicious apple cider vinegar recipes?
9. What about other uses for ACV?

Carrot Ginger Dressing with ACVBlend all ingredients in the blender and use as needed for salad dressing

• 4 large carrots
• 1" piece of raw ginger (peeled)
• 1/4 cup extra virgin olive oil
• 1/4 cup apple cider vinegar
• the white part (bottom) of a green onion
• Sprinkle of salt

I also love to add 1-2 tbsp ACV to 20 oz of water with the juice from 1/2 a lemon

http://primalpotential.com/144-apple-cider-vinegar-and-weight-loss/

I want to challenge you today. I want to show you how to silence your inner critic.

You know, that voice that says, "I'll do it tomorrow" or "I can't" or "This is so hard".

That voice. How do we make it go away?

There’s no strategy, no plan, no protocol, no diet that will work if you don’t get out of your own way & do the work.

Unfortunately, many of us stay stuck for too long, if not forever, in our own way.

We are the only reason that we aren't living the life we want. We are the only reason we don't have the body we want. We are the only reason we aren't who or where we want to be.

And we have the power to change that. Today's episode is all about "how".

http://primalpotential.com/143-how-to-silence-your-inner-critic/

1. Identify your most common excuses, limitations or methods of procrastination
2. Determine when you anticipate them to pop up in the next week
3. Pre-determine your response

Most of us misunderstand motivation. We think it’s just wanting something badly enough, and if we do, we’ll do the work.

That’s not true. That’s grossly incomplete.

Motivation is like a fire. We misunderstand when we think it's a simple as lighting a match.

When you light a match, do you have fire? You sure do!

But then what? What happens to a match? It fizzles out really fast.

It's just the beginning. It's just potential for fire. It is a spark.

It must be sustained.

If you just have the spark, you find yourself wondering, "What's wrong with me? Why am I not doing the work? Why can't I follow through? Why aren't I strong enough?"

You're just missing a step. You're missing the step that keeps the fire burning.

That step is ACTION.

Action fuels motivation. Action stokes the fire.

You might be wondering, "what does this have to do with how to silence my inner critic?"

Everything.

Our inner critic keeps us from taking action.

The voice of doubt & delay makes excuses that tell us tomorrow will be better.

That's the dragon we must slay. That is how you silence your inner critic.

Know it. Expect it. Deny it.

Fake flavors and frankenflavors are everywhere! The biggest challenge we face is that these fake flavors trigger us to overeat & experience strong, consistent cravings. Today I want to share 10 tips to beat fake flavor so you can burn more fat, feel less hunger & get rid of your cravings.

This is the tactical follow-up episode to the 2 part series I did on how our food has changed. In part one, I talked about the changes to whole foods and how/why they're more bland than ever. In part 2 I talked about processed foods & how flavor is designed to make us overeat.

Today is all tactic. These 10 tips will help you beat fake flavor, retrain your palate, enjoy food mood, eat less, free yourself from cravings & conquer the world (too much?)

http://primalpotential.com/142-10-tips-to-beat-fake-flavor-fall-in-love-with-whole-foods/

1. Pay attention to where your flavor comes from
2. Set a goal to reduce fake flavor
3. Cook at home more often
4. Buy quality over quantity
5. Dial down the use of sweeteners (even honey, agave & stevia)
6. Try new things & taste bold flavors
7. Slow down
8. Eat for hormone balance
9. Vote with your wallet
10. Build mental toughness

For the details on how to execute these tips, definitely listen to the full episode!!

Is fake flavor making you fat? What is fake flavor? Why does it seem like year after year we crave food more yet experience less satisfaction from it? What has changed?

A lot has changed.

Our food has changed. Whole foods are different and processed foods are different.

This combination makes fat loss tough and fat gain pretty easy.

In part 1 of this 2-part series we talked about how whole foods have changed. We went into detail on what has happened to our chicken, beef, pork, fruits & vegetables to reduce their quality and their flavor.

Today we're talking about processed foods & how their flavor has skyrocketed as have their addictive qualities that set us up to overeat & keep coming back for more.

Most importantly, I invited you on a challenge with me. A challenge to break the chains of fake flavor and stop allowing your palate to be held hostage by the food industry. This 14-day challenge is 100% free and you can do it as many times as you'd like! I really hope you'll take the leap & take control of your food choices and your life.

http://primalpotential.com/141-is-fake-flavor-making-you-fat-part-2-of-2/

There are a couple problems I want to tackle in today's episode:

1. Whole foods are being turned into processed foods
2. Processed foods are out of control, addictive & often dishonest

I want to help you understand how & why processed foods are causing problems, what foods are a problem & how we can overcome it.

We often approach dieting from the willpower first standpoint of "don't eat the donuts".

I want to challenge you to a new approach: "create a state where you don't desire the donuts to begin with".

That is 100% possible & that's what I want to kick off today. Relying on willpower against processed foods is like trying to arm-wrestle a crane. We can be smarter.

There are several ways processed foods are engineered to hijack our palate:

• Flavor (taste & smell)
• Texture
• Emotional state
• Hormonal state
• Brain response

These foods, from cookies to soups are fake, cheap & addictive.

Functional MRI (fMRI) is used to ensure addictive qualities.

Emotional profiling is used to ensure these foods satisfy emotional needs & trigger desired emotional outcomes.

Macronutrient profile is manipulated to ensure that we stay hungry, avoid satiety & experience cravings

Natural doesn't mean natural

"Natural flavoring" doesn't mean the ingredients are from natural sources. It may mean that the processing method was natural.

According to the Environmental Working Group, the chemicals used in natural and artificial flavors are often the exact same or nearly the same.

There is no legal requirement in the United States to disclose the components of "natural flavorings".

Is fake flavor making you fat? What is fake flavor? Why does it seem like year after year we crave food more yet experience less satisfaction from it? What has changed?

A lot has changed.

Our food has changed. Whole foods are different and processed foods are different.

This combination makes fat loss tough and fat gain pretty easy.

Today is part 1 of 2 episodes talking about what has changed about food & what we can do about it so we enjoy food more, eat less of it & reach our fat loss goals without deprivation.

http://primalpotential.com/140-is-fake-flavor-making-you-fat-part-1/

I can't tell you how often people email me and say, "I'm doing everything right & it's not working".

Here's what I say in response: "If it's not working, you're not doing everything right"

You need to keep in mind that your mental construct of what's "right" might be holding you back because if it's not working for you, it's not right for you.

It might be right for someone else. It might have been right for you a year ago or 20 lbs ago. But if it's not working for you, it's not right for you. You have tweaks to make. You need to make a change.

Stop getting frustrated and invest that energy in being strategic.

In today's episode I'll be sharing 10 potential tweaks you can make to accelerate fat loss.

http://primalpotential.com/139-accelerate-fat-loss/

Do not take shortcuts here. You absolutely need to listen to the full episode to understand the how & why behind each of these tweaks.

Most importantly: only implement ONE AT A TIME.

Seriously! Being an overachiever will not serve you here!

If you want to accelerate fat loss, you've got to know which strategy works & which doesn't. If you implement more than one at a time, you don't know which one is responsible for your results!

1. Eat less frequently
2. Dial back the sweet stuff (even "healthy" sweet stuff)
3. Increase non-starchy vegetables
4. Eat more fat
5. Eat less fat
6. Decrease protein
7. Increase the intensity of your workouts (you'd better listen to the full explanation here!)
8. Get more sleep
9. Reduce stress and/or increase frequency of stress-relieving activities
10. Practice self-discipline