CONSISTENT by Primal Potential

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!

1. The intended purpose of milk, from any mammal, is to deliver nutrients to and accelerate the growth of an infant
2. 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.
3. 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.
4. 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.
5. Casein, the predominant protein in milk products, is a major allergen for many people.
6. Not all animal milks are created equal. Goat's milk, for example, is higher in fat and lower in casein and lactose.
7. Nut milk is not milk. While this seems obvious to many, it is not to all and is worth a discussion.
8. Whether or not you can or should tolerate dairy products depends in large part on your individual gut health/permeability.
9. Your bacterial balance (or imbalance) will have a lot to do with your body's response to dairy consumption.
10. 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/

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/

1. Identify what is important to you
2. 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

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/

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.

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

1. 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?
2. 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?
3. I have lemon juice & ginger first thing in the morning. Does that take me out of fat burning mode?
4. Does stevia raise blood sugar?
5. 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?
6. What do you think of protein shakes?
7. Is dairy protein or fat?
8. I see that you workout on most days. Don't you need to let your muscles rest & recover?
9. 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

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!

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

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/

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/

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/

Fat Loss Food Guide

Hormones & Fat Loss E-Book

The Golden Rules of Carbs & Fat Loss

Why Calorie Counting is Misleading

Carb Timing

Carb Tolerance

Ketosis

Insulin

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!

1. A calorie deficit is required for fat loss
2. A calorie deficit does not ensure fat loss
3. Fat burning is turned on & off by your hormones
4. The two primary hormones in control of fat loss are glucagon & insulin
5. 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:

1. Follow the Golden Rules of carbs & fat loss
2. Avoid overfeeding
3. Minimize stress
4. Avoid chronic cardiovascular/endurance exercise

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

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/