This is the time of year when most people hit pause on their goals. They drift. They defer. They tell themselves, "I'll get serious again in January."

But what if this season — the one most people treat like an exception — could actually be your turning point?

In this episode, I'm talking about what I call Separation Season — the window of time between now and the New Year when small daily choices stack up and create the gap between stuck and unstoppable. And spoiler alert: it's not about being perfect. It's about recommitting, over and over again, in small ways that move the needle.

But that's not all…

For the first time ever, I'm giving you the opportunity to:

✅ Reserve your spot in the January–February cohort of DEFENSE (my 8-week coaching experience where we co-create your personalized defensive playbook), AND ✅ Get an entire month of 1:1 coaching with me via Voxer — completely free.

That's right: 🎁 $5,000 worth of private coaching — totally free when you claim one of the 10 available spots.

Here's what that means: For the entire month of December (excluding Christmas Eve & Day), you'll have Monday–Friday access to me via voice messaging. You'll be able to reach out, talk through challenges, get feedback, and build momentum with me in your back pocket — before the group coaching even begins in January.

And no, this isn't a scaled-down version. This is daily, direct access to me — real coaching, real-time.

👉 Click here to claim yours now. Spots are limited and will go fast. There are no applications required for this Black Friday offer — just first come, first served.

What do you do when you're doing "everything right" but still feel like you're not getting traction?

In today's episode, we're unpacking a powerful shift that can help you get out of your own way—whether you're trying to eat better, move more, stay consistent, or simply feel more in control. You'll learn a mental framework that can instantly create clarity, momentum, and sustainable progress (hint: it's not about trying harder).

✨ This conversation will challenge the way you think about change—especially if you're someone who tends to go all in and burn out fast.

If you've ever felt like you're starting strong and fizzling out… this is your episode.

But here's the deal: change is a lot easier when you're not doing it alone. If you want to go deeper with this and have coaching, accountability, and real-time strategy support:

Our Black Friday special is coming, and it includes exclusive early access to coaching in December, major bonuses, and next-level support for the full January–February cohort. If you're even thinking about joining us… do not wait.

🛑 There will be limited spots and no general public invite until after the waitlist gets first dibs.

🔗 Join the waitlist today and get ready to end the year strong and start 2025 with a plan, a coach, and a team in your corner.

Have you ever felt like you're doing all the things, but something still feels off? Like you're trying to move forward, but something under the surface keeps pulling you back?

What you're tuned to — what you're mentally calibrating to — matters more than anything else. In this episode, I'm sharing the mindset shift that's anchoring me right now, and why it's been a total game-changer for my clients.

This isn't about motivation. It's about alignment. It's about tuning into the frequency that keeps you grounded, honest, and moving toward what really matters.

If you feel like you're constantly drifting, starting over, or losing steam, this episode is for you.

We are opening enrollment soon for the January Defense cohort and it's going to be our most epic one yet.

✅ Only 20 spots ✅ Starts January but with exclusive, personalized support in December ✅ Our Black Friday offer for this round is bananas… but it's only for people on the waitlist

This isn't just another program. It's small, personal, and powerful. You'll walk away with your own custom-built Defensive Playbook: tools you'll use every single day to stop spiraling, shift your choices in real time, and stay in the game.

🚨 Don't wait. Spots go FAST and the Black Friday offer won't be shared anywhere else.

👉 Click here to get on the waitlist now

"Everybody wants to heal… until the medicine shows up in the form of discipline." – Hippocrates (400 B.C.)

Why is it so hard to do the things we say we want to do?

In today's episode, we're digging into one of the biggest struggles so many of us face: discipline. Not just why it's hard—but why it can feel almost impossible in today's world.

We're not lazy. We're not broken. We're living in a world designed to hijack our brains through overstimulation and constant dopamine hits—from social media, processed food, streaming content, even the kind of books we read.

In this episode, I'll walk you through:

• Why discipline feels harder than ever (hint: it's not your fault)

• How dopamine and your brain's salience network make high-stimulation things feel more important than your goals

• What makes your brain highlight some things (and ignore others)

• Why real connection, presence, and long-term goals feel boring when you're overstimulated

• How to retrain your brain so discipline feels easier, not harder

This isn't about going off the grid or giving up your phone. It's about making discipline feel possible again—by making life just a little bit quieter.

• Your brain highlights what gives you the most dopamine (this is called salience)

• Overstimulation rewires your motivation—it prioritizes scrolling over sleep, Netflix over goals

• The solution isn't "more willpower"—it's less noise

• You can rewire your salience network with small, doable changes:

  • Less screen time

  • More walks and movement (without your phone)

  • More whole foods, less ultra-processed stuff

  • Reducing high-dopamine distractions (yes, even the "harmless" ones)

Ask yourself:

1. What got my attention today?

2. What felt most important?

3. Did it reflect the life I'm trying to build?

If not—good news. You can change what your brain highlights, one small shift at a time.

We all know what all looks like — strict rules, clean eating, heavy discipline. And we definitely know what nothing looks like — throwing in the towel and saying, "Whatever, I'll start over Monday."

But what about the middle? Why does it feel so hard to define… let alone stay in?

In today's episode, I'm unpacking a powerful conversation I had with a client who said something so many of us feel:

"Navigating the middle feels lost — like no direction. It feels like too much freedom and an impossible place to navigate."

Especially this time of year — when schedules are packed, events are frequent, and temptations are everywhere — the middle can feel impossible.

We're talking about:

• Why "the middle" feels so elusive

• What to do when you don't hold the line

• How to adjust your goals without abandoning them

• Why re-engagement matters more than perfection

• And how to stay in the game — even when you miss the mark

This is not about following a perfect plan. It's about building the resilience to keep going when life gets loud.

• Episode 1257

• Episode 1250
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• The all-or-nothing mindset

• Staying on track during the holidays

• Feeling like "you know what to do" but still not doing it

• Letting one indulgence spiral into a week of disengagement

What does "the middle" look like for you right now? DM me on Instagram or tag me in your stories @elizabethbenton — I'd love to hear what this episode brought up for you.

A client recently said something that completely stopped me in my tracks:

"My mindset determines the choices I'm going to make. Don't decide from a shitty mindset — otherwise, I've rigged the game against myself."

Mic. Drop.

It immediately made me reflect — how often do we do this? How often do we unconsciously (or consciously) make it harder to follow through, succeed, or feel good?

In this episode, I'm sharing:

• What it actually means to rig the game against yourself

• How to recognize when you're doing it (with real client stories + examples)

• What it looks like to rig it in your favor instead

• The mindset shift from "positive" to helpful that changes everything

• A journaling prompt to help you create your own breakthrough today

You might feel fine. But chronic inflammation could still be running the show — silently disrupting your hormones, energy, digestion, mood, and metabolism.

This episode pulls back the curtain on:

• Why chronic inflammation is the hidden driver behind so many frustrating symptoms (and major diseases)

• What you can measure — from blood to stool — to actually track it

• The difference between CRP and hs-CRP (and why it matters way more than you think)

• What your body fat, cortisol, gut health, and mitochondria have to do with inflammation

• And most importantly: what you can do this week to lower inflammation and feel better fast

If you're tired of chasing symptoms — and ready to get to the root — this is for you.

→ Click here to get your free guide Includes lab tests, symptoms to watch for, and practical action steps to reduce inflammation fast.

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• 🔴 Lumebox Red Light Therapy Device code ELIZABETHBENTON to save $250+

• 🧠 Magnesium I Recommend

• 🐟 Omega-3 Supplement I Use & Love

• 🧪 Function Health for Comprehensive Blood Testing

• Why chronic inflammation often has no symptoms — until a diagnosis shows up

• How inflammation fuels disease (heart, gut, brain, autoimmune, cancer, hormones)

• What calprotectin in your stool can reveal about your gut health

• Why CRP vs. hs-CRP isn't just a nerdy detail — it could change your course of action

• The role of excess body fat in triggering inflammation — and how to reverse it

• Red light therapy, stress, blood sugar, sleep, and more → 8 powerful inflammation-lowering levers

🎧 Listen now, then share it with someone who needs this info — especially if they've been feeling "off" and can't figure out why.

📝 Don't forget to grab your cheat sheet: 👉 Download the Inflammation Overview & Action Plan

If you've ever told yourself "I don't have time to take care of myself" because you're too busy taking care of everyone else — this one's for you.

Whether it's your kids, your job, your partner, aging parents, or your community — a lot of us are constantly pouring out… while running on empty.

In this episode, I'm sharing a concept from CrossFit — "core to extremity" — and how it changed the way I think about showing up for others. We're talking about where real strength comes from, what happens when we don't start at the center, and how taking care of yourself first is not selfish — it's strategic.

If you feel stretched thin or burned out, this might be the reframe you didn't know you needed.

• What CrossFit taught me about power and strength — and how it applies to your life

• The lie behind "I don't have time for myself"

• What happens when you serve from depletion vs. strength

• A new way to think about self-care (that's not bubble baths and yoga pants)

• What I learned during one of the hardest seasons of my life — and how I show up differently now

👉 Click here to apply Spots are extremely limited and filling fast.

After years away from hosting in-person events, I finally gathered with an intimate group of women from The Consistency Course — and what unfolded was deeper, more transformational, and more real than I could've imagined.

In this episode, I'm walking you through the most powerful workshop exercise we did — the one that opened eyes, hearts, and sparked real change. It was the moment everything clicked for so many of us.

And the best part? You don't need to have been in the room to experience its impact.

• The card exercise that revealed the cost of our excuses

• Why "good enough" is sometimes just a comfortable cage

• The difference between working in your life vs. on your life

• Why you might be clinging to your "red shovel" without realizing it

• How vulnerability + community = acceleration

Most people focus on offense — plans, goals, strategies. Defense is what keeps it all from collapsing. It's how you show up when it's hard, inconvenient, or not working, and it's the reason real change lasts.

🔗 Apply now at this link

You're not broken. You're not lazy. But you might be stuck in a loop of trying the same things over and over — even when they've never worked.

In this episode, I'm diving deep into learned helplessness: why you feel like nothing works, how your brain tricks you into repeating the past, and what you can do to finally break free.

We'll unpack:

• Why recycling effort isn't the same as solving the problem

• How you've been overemphasizing options and underemphasizing choice

• The trap of only considering what you've already tried

• The epidemic of passive consumption (and why it's costing you your ability to think)

This is a wake-up call and a relief — because once you see the loop, you can step out of it.

The 8-week DEFENSE program is where we change your operating system — so you stop defaulting to what's familiar and start acting from clarity, strength, and self-trust.

🛡️ Apply now for DEFENSE at this link. There are only 20 spots and we start the first Monday in November. Don't wait!