We have a special guest on the podcast today! “Tinier Tim” Bauer is sharing his incredible 225 lb weight loss story. That’s right – after yo-yo dieting for most of his life (from South Beach to North Pole, as he puts it) he topped the scales at 440 lbs. For years, he tried to lose weight for other people – women, his kids, but it wasn’t until he decided HE deserved it wanted more for his life that he was able to commit to a new lifestyle. Absolutely everyone will be inspired by his transformation!
Don’t eat foods that contain ingredients you don’t know where or how to buy
Tim’s Key to Success: Plan Ahead
Tim routinely used the slow cooker to make sure a healthy meal was ready after work. This reduced the chances that he’d pick up fast food. A delicious meal was waiting at home!
He kept his gym bag packed and in his car so there was always an opportunity to workout
He planned his meals and his workouts ahead of time and scheduled them in his calendar
In this episode we talk about what Primal is, why I chose the Primal approach and define my top 10 Primal Principles for Fat Loss and how they’ll help you reach your goals and maintain them for life. I talk in depth about why diets don’t work and some of the short term strategies that backfired on me along my weight loss journey. I also talk about why I have absolutely ZERO concern that I’ll ever put the weight back on.
The Challenge: People think that dieting is the only way to reach their fat loss and weight loss goals. They’re looking for a short term strategy to give them long term results. It just doesn’t work that way!
The Solution: Identify a strategy that you know YOU can maintain forever. Find fat loss foods you love. Find fat loss foods that satisfy you. Retrain your taste buds by enjoying whole, healthy foods as nature intended them.
Practical Implementation: We talk in detail about my top 10 Primal Principles for health & fat loss. Here they are:
Focus on plants and animals
Build your meals around lean proteins, healthy fats, and non-starchy vegetables. If you do this, you really don’t need to stress over portions.
Reduce your intake of grains
I know people don’t like to hear this, but if lasting fat loss is your goal, just do it. I promise that over time you’ll hardly miss them. It’s a tough transition but it’s crucial for both fat loss and overall health.
Minimize starchy vegetables
There is a time and a place for starchy vegetables (think potatoes, squash, etc) and everyone is different. For me, I’ve found that it works best to have them post-workout or at the end of the day. Remember: the goal is sustainable fat loss.
Avoid processed foods – even “healthy” ones
If it has an ingredient list, it shouldn’t be a part of your daily diet. Keep it as clean and simple as possible. If its in a box or a bag, proceed with caution. Protein bars are great convenience foods in a pinch and there are some good options out there and shakes can be great at times but cleaner is leaner so keep that in mind.
Walk as much as you can. Slowly.
This helps with fat loss, stress management and much more. Just do it. Don’t sweat, don’t even get winded just relax and go for a walk.
Build muscle
Lift heavy things. You want your body to be an efficient fat burning machine and this requires muscle. You don’t want to lose fat and look like a big bag of mushy skin, right? Build a strong base. Lift stuff.
Sleep More
I know it’s hard. None of us sleep enough. Find a way. I cut my TV time at night and I started working less. This impacts my mood, motivation and cravings in a major way.
Make stress reduction a priority
Start small. Five minutes a day of quiet time or a bath before bed every night. Identify small changes you can make and do them consistently.
Sweets are occasional treats – healthy or not
There are lots of recipes out there for “paleo cookies” and every sweet under the sun using whole foods like almond flour and coconut butter, etc. Those are good for special occasions but should not be a part of your every day plan. Keep it simple. Your body will thank you.
Avoid toxins
When you can, buy the highest quality produce available. Organic fruits and veggies. Grass fed meats. Yes, they are more expensive but you will pay in the long run if you continuously introduce toxins to your body through the food you eat and the chemicals you expose yourself to.
Resources: Practical Paleo by Diane Sanfillipo
Hormones & Fat Loss ebook! 50 pages of diet & lifestyle strategies to help you naturally optimize your hormones and get into fat-burning mode!!
There’s a lot of talk these days about bulletproof coffee. I’m one of the people doing a lot of that talking! I’m a huge fan of bulletproof coffee and over the past several months it has been a major staple in my diet. Yup, bulletproof coffee is my breakfast just about every morning. Now, there is absolutely nothing magical about bulletproof coffee. I drink it because it increases my energy, curbs my hunger and keeps me satisfied for hours. Most importantly, I drink it because I LIKE it. I like the way it tastes. I like how simple and easy it is. I like that I don’t have to prep food or clean up. It works for me. But it’s not magic. So today we’re talking about WHAT it is and why I drink it. To hear more about what I eat for fat loss and why, make sure you’re on the free VIP e-newsletter list!
Question: What is bulletproof coffee & why do you drink it?
Answer: Bulletproof coffee is high quality, low toxin coffee blended with grass fed butter and coconut oil or MCT oil.
Sometimes I get fancy and add cocoa powder and raw egg yolk!!
Why does low toxin coffee matter?
Traditional coffee can be packed with toxins from the mold that grows on the coffee beans. Analysis of standard beans shows that more than 90% may have mold growth.
What’s with the butter and what does grass fed mean?
Butter is packed with vitamins and antioxidants. Butyrate, one of the ingredients in butter, has powerful cellular-protective effects, especially on cells within breast tissue. You want your butter to come from grass fed cows (I use Kerrygold unsalted butter) and not from conventionally fed cows. Conventional butter will be high in pro-inflammatory omega 6 fatty acids because those cows are fed grains. Grass fed butter is naturally high in anti-inflammatory omega 3s and free from the pro-inflammatory omega 6 fatty acids.
What’s MCT oil & why is it included?
MCT refers to medium chain triglycerides, a type of fat found in coconut oil. The fat in coconut oil is about 60% MCTs and coconut oil can be found in traditional grocery stores. MCT oil is pure MCTs but isn’t available in most grocery stores. I buy mine online . It is a great source of energy that is burned for IMMEDIATE fuel and is highly unlikely to ever be stored as fat due to the unique chain length of the fatty acids.
In case you missed my big announcement, you’ve probably figured it out by now, but the Primal Potential podcast is now live!!! I am beyond excited – this is something I’ve been working on for a while and I truly believe it will be an incredibly powerful tool to help people finally achieve their weight loss goals. Check out the very first episode of the Primal Potential Podcast!!! Here’s a quick overview of everything we talked about!
What Is The Primal Potential Podcast?
Primal Potential is the incremental, anti-diet solution for effective, permanent weight loss. The Primal Potential Podcast will help you overcome emotional eating, hormonal imbalances, unhealthy habits & your dieting mindset through education and inspiration. We don’t just talk about what you should eat and what you should avoid – we talk STRATEGY. Primal Potential is bridging the gap between KNOWING and DOING. Each episode will leave you with concrete tips for making positive changes that make a difference.
What Makes It Different From Other Health & Fitness Podcasts?
We have a really powerful format. Each episode tackles a common challenge or mainstream myth, reviews the actual facts or solutions and then provides practical implementation strategies so you can start making changes TODAY. Lots of other podcasts present one new approach after another, bringing on experts to share what they feel is the secret to weight loss but honestly, those shows can just leave you feeling more lost and confused than ever! The Primal Potential Podcast is committed to helping you find what works for you. We aren’t about crash diets or extreme protocols. We focus on natural, healthy solutions for permanent weight loss.
Lots of “weight loss experts” have never lost a serious amount of weight. Sure, maybe they’ve carried an extra 10-20 lbs from time to time but most of them certainly have never experienced the pain of food addiction, obesity, binge eating and the like. Primal Potential is different. I have been in the trenches. Yes, I have the educational and professional background in health and nutrition, but I also have a lifetime of struggling with obesity & crash dieting. I understand the struggle. I also understand the POTENTIAL we all have to reach our goals – I was able to overcome 20 years of struggling with emotional eating and food addiction and lose over 100 pounds without dieting. Every week I share with you my own experiences as well as my professional insights. I can relate to you and you can relate to me. I want to know your struggles and I want to help you overcome them. I want to form a connection with you. I want you to reach out to me and tell me how I can help. I want to know what topics you are confused about, where you need motivation, and how I can support and encourage you.
If you find this information useful, we’d be THRILLED if you’d take a minute to subscribe to the free podcast via itunes and while you’re there, please leave a rating and review! As always, don’t hesitate to get in touch with us via the contact form or comment if you have topics you’d love for us to cover or specific questions. We’re here to help YOU reach your goals.
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I recently wrote my own personal success manifesto. I have learned the hard way that motivation comes easily when it comes easily but maintaining weight loss motivation takes a lot of time and effort. I have learned so many lessons over the last year and I don’t want to lose them. I need to establish them as fibers of my being. I need to own them, claim them, know them and live them. Every.single.day. My success manifesto is made up of things that not only have helped me along my fat loss journey, they’re things I know will help me achieve any and all of my future goals – personal, professional, or emotional. They are lessons I hope to never lose sight of and lessons I hope to impart to all my clients. Though its extremely personal, I wanted to share with with you guys.
I only allow people in my life who make me feel capable, strong and beautiful. I only allow people in my life who want the type of love & friendship I have to give. If you aren’t supportive, if you aren’t kind, if you don’t believe in me, if you don’t make me feel like the beautiful, capable, tenacious woman I am – I ain’t got room for you. Its funny, as my life and career begin to take shape and I start to see all that I’m capable of, I’m beginning to see that some people don’t really want to be in my life. If they wanted to be in my life, they’d show up and ask to be in my life. They’d make it happen. I’m not chasing. I’m not begging. Its exhausting and I want more than that. I want people in my life who are eager and excited to be a part of my journey. Its been a terribly hard lesson to learn but I’m claiming this one. If you love me and you’re here for the good and the bad – I’ll love you right back just as hard as I can. If not – good riddance. You can just go.
I won’t regret my past or beat myself up for it. This one is NOT easy!!! Sure, I have wasted a lot of years being a person I don’t want to be. I’ve made mistakes. I’ve damaged my body and my mind. I have good days and bad days. I’ve lost opportunities. I’ve lost loves. I’ve lost friends. I’ve disappointed myself. I don’t look at my mistakes as failures. I look at them as lessons that have equipped me to be RIGHT where I am, doing what I’m doing. And I have mistakes ahead of me. Those too will be LESSONS. Opportunities. Here’s the thing though: a failure is only a failure if you QUIT. So really, the only potential failure is quitting and I will NEVER quit. And to quote Rocky Balboa (I recently watched the movies for the first time), “Going one more round when you don’t think you can is what makes the difference in your life”.
I will keep learning. The very best teacher for me? Me. Paying attention to my thoughts, emotions, cravings, hunger, setbacks and victories allows me to always be learning and improving. I try to view EVERYTHING as feedback – feedback that will be a powerful tool if I choose to learn from it. Days when I’m extremely hungry: opportunity to learn. Days when I want to eat everything in site and can only think about ice cream: an opportunity to learn. Weeks where fat loss seems effortless: an opportunity to learn. Weeks where nothing goes right and I seem to have lost my motivation: an opportunity to learn. But I’ll also immerse myself in the education and insights of others. Especially the people who love me enough to be in my life. They have so much to teach me and I want to learn from them. I’ll read, I’ll listen, I’ll study, I’ll reflect. I pursue personal improvement every day.
I will choose to be joyful. Sure, it would be easy to stress over how far I feel I still need to go. It would be easy to feed frustrated that I can’t eat whatever I want whenever I want. I could choose to feel burdened by my daily workouts. But I will choose to be joyful and find the good in my days. I’ve come so far. I have an incredible support system. I am capable of absolutely anything I choose to accomplish. What’s not to be joyful about?!
I will take risks, believe in my strength and pursue things outside of my comfort zone. If I stay comfortable all the time, I won’t change much. I want to grow. I want to take my physique, my thought processes and my business to the next level. So I will regularly take risks without fear of failure but rather with excitement for the potential to grow.
If you were writing your own personal success manifesto, what would you include? Tell me on facebook or leave a comment!
