263: How To Stop Giving Up, Giving In & Making Excuses

263: How To Stop Giving Up, Giving In & Making Excuses

If I could help you figure out how to stop giving up, giving in and making excuses, I know your whole world would change. Life would be easier, you would be happier and you’d absolutely crush your goals. I have no doubt.

Let’s do that today. Seriously. Today is your day.

This episode is going to outline a specific strategy that will show you just how to stop giving up, how to put your excuses aside and learn how to stop talking yourself into surrender & delay.

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Resources:

Why Quantity Should Be Your Priority (Medium article)

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you’d take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can’t tell you how valuable it is!

263: How To Stop Giving Up, Giving In & Making Excuses

262: Benefits of Bone Broth & Fat Loss Friendly Bone Broth Recipes

What’s the deal with bone broth? Is it the latest in a long line of nutrition fads?

Are there real benefits of bone broth?

How is it different from stock? Is there any difference between buying it online and making it myself?

What will bone broth do for me?

I’m answering all those questions and more on today’s episode of the Primal Potential podcast! Don’t miss it!

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Benefits of Bone Broth (And Recipes)

What is bone broth?
As the name suggests, bone broth is a broth made from the bones of an animal. Much of the bone broth you’ll find in a grocery store is from cows but you can also make or buy it from chickens or fish. I prefer mine from chickens.

Why is it good for you?
In addition to being incredibly rich in vitamins & minerals, bone broth is an exceptional source of collagen. Collagen is a protein found in the connective tissue of animals (and humans) which provides a wide variety of benefits from skin health to joint health & more.

It’s important to remember that there are different types of collagen and the different types have different roles. Also, the animals I mentioned – cows, chickens & fish – tend to predominantly provide a certain type of collagen.

Collagen found in broth from cows’ bones is primarily types 1 & 3 which are best for the health & strength of your skin & nails.

Collagen found in broth from chickens is rich in type 2 collagen and provides amazing benefits for joints & gut health.

Super cool factoid about collagen from fish: it appears to increase our own collagen production! Pretty cool, right?

How do you make it?
You guys know I’m a pretty simple person. I like simple, no-fuss recipes.

I buy the highest quality chicken I can find (this really matters when boiling bones) and I throw the feet & backbone section in a crockpot, submerge it with water, add onions, carrots, salt & apple cider vinegar and let it slow cook for 24 hours. There are absolutely more complex recipes but I’m a simple girl.

A word on “high quality chicken” – I buy organic, free range chicken from a local farmers’ market where the chickens not treated with hormones or antibiotics.
You can also buy bone broth. Please know, however, that much of the commercially produced bone broth contains MSG and I’d recommend you stay away from that. Buy bone broth without MSG or make your own.
(For anyone who is local to Winston Salem, North Carolina, definitely check out Caldero Bone Broth. Her chickens are happy, healthy & her bone broth is outstanding.

Are there health concerns?
Yes. We’re boiling bones. This is why I emphasize buying very high quality chicken/beef/fish if you’re making your own. Bones, including human bones, naturally contain both minerals & heavy metals. Though you’re not eating the bones, many of the nutrients are extracted while they simmer. You want to make sure that you’re using bones from grass fed animals who have not been treated with hormones, antibiotics or given feed that has been sprayed with pesticides & herbicides. When in doubt, buy your bone broth. Keep in mind, however, that you can purchase low quality bone broth just like you can make low quality bone broth. The same animal standards apply to products you purchase and you’ll want to stay away from MSG.

5 Reasons to Drink Bone Broth

  1. It is fantastic for your immune system. 
    I mentioned that bone broth is rich in collagen. One of the amino acids that makes up collagen is known as proline. Proline is essential for tissue repair. When you give your body the tools it needs, like proline, for a strong immune system, you will recover more quickly & completely than if you rob your body of these critical tools.
  2. It supports gut health.
    One of the primary components of gut health is the strength & integrity of the lining of your gut. When we eat diets rich in processed foods, that gut lining begins to break down. The breakdown triggers inflammation, gastrointestinal issues and pain. The collagen within bone broth helps to protect & repair the lining of your gut.
  3. It will make you more beautiful.
    I’m talking primarily about skin & nails here. Of course collagen is a major component of our skin (and the source of many cosmetic procedures). Collagen helps with fine lines, wrinkles & even cellulite.
  4. It can increase your own body’s production of collagen.
    When we don’t give our body the nutrients it needs, our own production of collagen can slow. This may lead to premature aging, skin wrinkling, joint pain and inflammation. Fish collagen has been shown to increase endogenous production of collagen in humans!
  5. It can reduce joint pain.
    Collagen is concentrated in our joints. When collagen breaks down, we see more joint pain and inflammation. Increasing your consumption of collagen and increasing your body’s production of collagen can make a major difference in joint pain and inflammation.

Of course it goes without saying that this isn’t a miracle food. There are tons of foods with health benefits & that doesn’t mean you should eat them if you don’t love them. Telling yourself that you MUST choke something down because it’s good for you is a fast track to giving up. You’ve got to eat foods you love that love you back. That means:

  • Eat foods you look forward to eating & totally enjoy
  • Eat foods that make you feel great both while you’re eating it & afterwards (no guilt or regret)
  • Eat foods that give you energy and satiety without any kind of stomach upset or bloating

If this fits the bill, awesome! If not, not a big deal.

For those of you who are ready to make your own, I fashion my “recipe” after Dr. Axe. His recipe is super simple and he taught me the Apple Cider Vinegar trick: adding a little ACV helps to draw the nutrients from the bones!

  • Chicken necks, feet and backbone
  • 4 tbsp ACV
  • 1 onion
  • Carrots

Place everything in your crockpot & cover with water. Cook on low for 24 hours then discard the bones. I sip on a cup or two cups per day.

Here are 4 chicken bone broth recipes from Mark Sisson and 5 beef broth recipes

If you have a pressure cooker, save time with this bone broth recipe from Nom Nom Paleo

Resources:

Glycine and meat consumption – research

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you’d take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can’t tell you how valuable it is!

263: How To Stop Giving Up, Giving In & Making Excuses

261: The 1-Hour Strategy To Create More Winning Days

What is the one hour strategy? Great question. I came up with it the other day while brainstorming a few ways to help some of my clients.

It is often straight-up hard to create momentum with good choices you feel proud of when you haven’t been making them consistently.

Breaking the cycle of choices you don’t feel good about and repeatedly making choices you do feel good about, well, that’s not always easy.

Enter: the one hour strategy.

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The One Hour Strategy To Create More Winning Days

The one hour strategy is based on one or all of the following questions:

  • What can I do in the next hour to take care of myself?
  • What’s the best way to spend the next hour?
  • What can I do in the next hour to feel proud or more in control?
  • In the next hour, what choices would be my best?

You can implement the one hour strategy in the middle of a tough day, at the start of a day, or towards the end of a day during which you need to feel more balanced, focused or in control.

You can use the one hour strategy once or you can use it every day for the rest of your life.

The one hour strategy can help you focus at work, it can help you overcome temptation, it can increase the consistency of your workouts and help improve your relationships.

Give it a try and let me know what you think!

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you’d take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can’t tell you how valuable it is!

263: How To Stop Giving Up, Giving In & Making Excuses

260: Anti-Diet Holiday Success Strategies

Is it weird for me to say that I love this episode? Because I REALLY love this episode.

I used to DREAD holidays, vacations, dinners out, birthdays and pretty much any celebration because I had no idea how to enjoy myself and enjoy the food without going way far overboard.

That was exhausting and a lot harder than it needed to be.

In today’s episode I’m sharing anti-diet holiday success strategies so you can enjoy your holiday, enjoy your food and feel great afterwards.

You don’t need to ditch your goals to enjoy the holidays and you also don’t need to deprive yourself of the special things that are really worth indulging in.

Listen Now

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Anti-Diet Holiday Success Strategies

In today’s episode, I ask you to consider a couple of questions:

  • What would it look like for you to go to a holiday gathering, party or dinner out and feel amazing during and after?
  • What would you need to change to make that your new normal?
  • What’s “the middle” for you – that area between deprivation and over-indulgence?
  • Which indulgences are totally worth it?
  • Which indulgences aren’t worth it?
  • What’s your favorite thing about holidays or gatherings? How can you amplify those elements?
  • Which choices make you feel your worst? How can you make improvements there?
  • When consuming an indulgence, at what point does eating more make you enjoy it less rather than more?
  • What can you do, in preparation for a holiday or vacation, to make yourself feel amazing?

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you’d take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can’t tell you how valuable it is!

My Favorite Holiday Gift Ideas

My Favorite Holiday Gift Ideas

Tis the season, right?! Here are some of my absolute favorite holiday gift ideas!

Books:

The Way Of The Peaceful Warrior – one of the best books I read in 2016! If you can deal with a little “woo woo”, it’s so worth it!

The Little Book of Big Change – short book but power-packed

The Obstacle Is The Way – I’m a huge fan of classical stoicism, the idea that adversity is a gift, and this book is a practical guide to embracing struggles to build strength & perseverance

Mastery – I love anything by Robert Greene but this is one of my favorites. It’s dense, though. You have to be looking for a long journey with this book.

The Four Agreements (here’s a podcast I did on this book)

Accessories:

Completely shameless plug here! Primal Potential now has mugs! Spoiler! Oh yeah, these are happening for the people in my life!

But I can totally be unbiased so here are some other mugs I like 🙂

stand tall and stand out

“Stand Tall & Stand Out” mug – how cute is this mug I found on Etsy?! I love the message!

“I will not compare myself to strangers on the internet” mug – I have this one and love it!

screen-shot-2016-11-18-at-7-28-15-pm

Food & Coffee:

Death Wish Coffee – if you like bold, caffeine-rich coffee, this is one of my favorites!

Olympia Provisions Charcuterie – the Saucisson Aux Noisette is my favorite, by far!

What books do you give most often as gifts? Fave coffee? I’m curious!

 

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