CONSISTENT by Primal Potential

It's been a while since we've done a book club episode, and I'm excited to dive into The Inflammatory Reset by Dr. Josh Redd. This book is all about reducing chronic inflammation through diet, lifestyle changes, and functional medicine approaches. I've been following the protocol for at least 30 days - in the episode I'll share more about why.

📚 Buy the book 📚

Dr. Josh Redd is a chiropractic physician and functional medicine practitioner specializing in autoimmune and inflammatory conditions, particularly thyroid disorders. His book explores:

• The impact of chronic inflammation on various health conditions, including autoimmune diseases.
• How diet and nutrition can help reset inflammation.
• The connection between gut health and inflammation.
• Functional medicine strategies to address root causes of inflammation.
• Lifestyle adjustments, including stress management and sleep optimization, to support healing.

Inflammation is a protective physiological response that alerts our immune system to threats, like viruses, environmental irritants, or cell damage. It's designed to trigger pathways that combat harm. In the short term, this response is beneficial—think of a bee sting or a cut. However, when this pathway is repeatedly activated without an external threat (like an internal imbalance), it can lead to chronic inflammation, which is linked to nearly every chronic disease we know of.

If you've been experiencing any of these symptoms, chronic inflammation could be at play:

• Brain fog, fatigue, depression, low motivation, memory loss, irritability
• GI issues, autoimmune disease, cardiovascular disease, skin conditions
• Poor gut health (increased permeability, leading to infections and food intolerances)
• Hormonal imbalances (hair loss, infertility, complications in pregnancy)
• Metabolic issues (weight gain, blood sugar instability, high cholesterol, heart disease)

Dr. Redd breaks inflammation down into five key categories:

1. Dietary: Processed foods, sugar, seed oils, gluten, and blood sugar imbalances are big culprits.
2. Lifestyle: Poor sleep, chronic stress, and lack of movement contribute to inflammation.
3. Physiological: Gut health, hormone imbalances, and poor detoxification impact inflammation.
4. Neurological: Head trauma, addiction, excessive screen time, and light exposure can all trigger inflammation.
5. Emotional: Trauma, abuse, neglect, and unresolved grief play a significant role in keeping the body in an inflammatory state.

Chronic inflammation is often driven by imbalances in three key hormones:

• Cortisol: The body's primary stress hormone, which is linked to adrenal fatigue and sleep deprivation.
• Estrogen: Too high, too low, or erratic fluctuations can create an inflammatory response.
• Insulin: Chronically high insulin from poor blood sugar regulation contributes to inflammation in both the body and brain.

Here's what I've been focusing on:

• Prioritizing sleep and stress management (guitar, time outside, alone time).
• Addressing past trauma (I've gone back to counseling).
• Reducing environmental toxins (swapping personal care and household products for non-toxic options).
• Using movement, meditation, and infrared sauna for healing.

Diet is one of the biggest levers in reducing inflammation, so I've made major shifts in my eating habits.

Here's what the protocol recommends avoiding:

🚫 Anything you're sensitive to 🚫 Dairy, eggs, gluten, oats, tomatoes, dehydrated fruit, rice, corn, potatoes 🚫 Alcohol, coffee, tea, soda, fruit juice, table salt, sugar, artificial sweeteners 🚫 Soy, peanuts, beef, pork, shellfish, processed meats

Instead, the diet focuses on whole, nutrient-dense foods: ✅ Chicken, turkey, lamb, fish (not shellfish) ✅ Quinoa, buckwheat, sweet potatoes, peas, beans ✅ Raw cashews, almonds, macadamias, walnuts etc ✅ Fresh fruits & vegetables ✅ Herbal tea, decaf green tea, unsweetened coconut or cashew milk ✅ Olive oil, coconut oil, avocado oil

In this episode I'll discuss what I've been eating, non-dietary changes I've been making, what's hard and the mindset I'm bringing to the challenge as well as if I think you should consider it (or not).

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🎸🏆 Want championship results, but putting in club-level effort? Struggling with something new and feeling discouraged? This episode is for YOU.

Today, I'm sharing three powerful lessons that hit me hard this week—lessons about practice, progress, and why so many of us stay stuck. These aren't just ideas; they're truths that will change the way you approach your goals, your struggles, and your success.

Here's what we're diving into:

✔ Hard now, easy later. The only way to make something easier is to keep going. Quitting guarantees it stays hard. ✔ Doing the work vs. doing it right. More effort won't help if you're reinforcing the wrong habits. ✔ Championship results require championship effort. You can't train like a casual and expect to win big.

Whether you're working on a skill, trying to lose weight, building a business, or just trying to be better, this episode will challenge you to rethink your approach.

📌 PrimalPotential.com 📌 Follow me on Instagram: @elizabethBenton 📌 Subscribe to my YouTube channel! Our live show is launching soon!

👉 If this episode resonated with you, share it with a friend and tag me on social media! I'd love to hear what stood out to you.

🎧 Hit play and let's get into it!

Episode Summary: In this episode, we explore the powerful connection between decluttering your space and achieving weight loss success. Our environment shapes our mindset, habits, and overall well-being. By organizing our physical surroundings, we create space for better decisions, healthier choices, and a calmer mind. Tune in to discover how a clutter-free home can support your weight loss journey.

Listener Question: "I am working on decluttering my home, changing my relationship to home and possessions. Any advice or guidance in that area would be great!"

Key Topics Covered:

• How your external environment impacts your internal state.
• The psychological effects of clutter: stress, overwhelm, and decision fatigue.
• The identity shift: Becoming a person who takes care of their space and themselves.
• The financial aspect: Clutter represents money you once had—rethinking purchases.
• Practical strategies to start decluttering and regain control.

Practical Approaches to Decluttering:

1. Stop Spending on Non-Essentials
   • Implement a budget and a 24-hour hold rule before making purchases.
   • Reflect on past purchases: Did they bring lasting joy or just add to clutter?
   • Consider: Would I rather have this item or the money in savings?
   
   
2. Ditch and Donate Like It's Your Job
   • Declutter small spaces daily (drawer, shelf, cabinet) to avoid overwhelm.
   • Use the 20-item rule: Find and remove 20 items per day (expired food, unworn clothes, broken items, etc.).
   • Give items to friends, donate to charity, or sell locally for extra cash.
   
   

Why This Matters for Weight Loss:

• Decluttering fosters a sense of control and reduces stress-related eating.
• A tidy kitchen encourages healthier eating and meal prep.
• Removing distractions makes it easier to focus on self-care and movement.

Action Step for Listeners: Pick one small area to declutter today and reflect on how it makes you feel. Share your progress with us on social media or email!

These steps are easy, simple and accessible. More importantly, they work. You're going to want to listen to this episode and give this strategy a try! If you have questions, find me on Instagram and let me know!

Subscribe to EB's YouTube channel! Live show coming soon!

I want you to do this exercise - even if it takes you a few weeks - and I want to hear how it goes! Find me on Instagram and let me know what you think of it and what it teaches you or unlocks for you!

To learn more about working with me, head here: primalpotential.com/work-with-me/

Ever feel stuck in the same patterns, making the same excuses, and wondering why change feels so hard? In this episode, I'm sharing a powerful mindset shift that has been a game-changer for me and my clients—the 300 Desires Exercise. It's a simple but transformative practice designed to help you break free from limiting beliefs, shift your focus from problems to possibilities, and train your brain to think differently.

We'll dive into why we tend to focus on what we don't want instead of what we do, how to push past resistance when setting new goals, and why this exercise can lead to major breakthroughs in your habits, mindset, and even your daily decisions. Plus, I'll share real-life examples of how this process has unlocked new opportunities and unexpected desires. If you're ready to start thinking like a better version of yourself, this episode is for you!

🔥 Why so many successful women still feel unclear about what they truly want 🔥 The sneaky ways we default to focusing on problems instead of solutions 🔥 How writing down 300 desires rewires your brain for possibility and growth 🔥 Overcoming resistance: What to do when you think, "I don't know what I want" 🔥 Real-life breakthroughs: How this exercise has helped people shift their habits 🔥 Keeping your desires top of mind: Practical ways to stay focused on what you want 🔥 Your challenge: Write down your first 50 desires today!

🔗 Connect with me on Instagram @elizabethbenton to share your list and your experience! 📖 Grab a journal and start your 300 Desires List today!

If you loved this episode, be sure to follow the podcast and leave a review! Your support helps spread the message and reach more people who need this. Also, share this episode with a friend who needs a mindset shift—you never know who it might inspire! 🚀

For the longest time, I was chasing change but not true transformation, and my results showed it. I stayed in the struggle for decades.

So many of us find ourselves chasing the same goals for months—maybe even years—without ever feeling like we truly get there. But what if the issue isn't a lack of effort, but rather the approach itself? In today's episode, I'm breaking down the crucial difference between change and transformation and why this distinction matters more than you might think. I'll share my own personal experience of shifting from temporary change to deep, lasting transformation and how identity-based consistency plays a key role in making sustainable progress.

Plus, we'll dive into the power of setting personal standards, why root work is essential for breaking free from old habits, and a simple but powerful mindset shift that can help you create real, lasting results. If you've ever felt stuck in a cycle of "starting over," this episode is for you!

🕒 [00:59] – The key reason we struggle to maintain progress over time 🕒 [02:22] – Why focusing on just "what to do" isn't enough for real change 🕒 [04:23] – Identity-based consistency: shifting from actions to self-definition 🕒 [06:08] – Setting personal standards and why they matter in every area of life 🕒 [07:57] – The hidden beliefs that keep us stuck in cycles of frustration 🕒 [10:26] – The "I'll deal with it later" trap—and how it prevents transformation 🕒 [12:19] – Why successful people ask for help and how to access free resources

🔗 Join the Consistency Course Waitlist: Click here 🔗 Start the Upgrade Program Now: Click here 🔗 Download the Free Consistency Workbook: primalpotential.com/consistencyquestions 🔗 Follow Me on Instagram: @ElizabethBenton

The truth is, you can't create lasting results without doing the deep, root-level work. Whether you choose to go it alone, work with me, or find another resource, the key is to start—because transformation isn't about chasing change, it's about becoming the person who naturally creates the results you want. If you enjoyed today's episode, share it with a friend, leave a review, and don't forget to subscribe so you never miss an episode! 🚀

I recently had a client share that she knows what to do and she's still not doing it. She feels stuck because she doesn't know WHY she isn't doing it. Hear my recommendation and also a super personal lesson that applies around how I'm working through my own fear and anxiety that sometimes make me feel stuck.

Want to join the wait list for The Consistency Course? Drop your info at the link below:

primalpotential.com/work-with-me/

Over on my Instagram, I shared a handful of pictures from when I was near my heaviest to talk about some of the biggest changes I made and today I want to dive into the single most helpful and impactful shift.

For so many of you, making change feels hard. Today we're taking a perspective from Tools for the Trenches on why change might feel hard and how you can approach it differently.

Does eating healthy feel hard? Working out feel hard? Getting up with your alarm clock or sticking to a budget super challenging? This episode is for you!

Do you want The Consistency Creed? Head here and I'll send it to you for free!

https://primalpotential.com/creed/