I am SO pumped about today’s Book Club episode! This might be one of my very favorite podcast episodes! Today we’re diving into the book “Why We Get Fat” by Gary Taubes.
In this book you’ll learn what drives insatiable hunger, what decreases satiety, makes us feel tired and unmotivated and what triggers us to store more fat than we should (and burn less fat than we should).
The book is definitely worth the read and Taubes goes deep into both history & science. But don’t worry, if you don’t have the time or desire to go through the whole book, I want to share the highlights with you today!
I really think this episode is a game changer packed with super helpful information about how we can store less fat and burn more fat!
Because this episode goes deep into the science of fat burning and what we can do about it, I’ve decided to limit the show notes to the resources because I think it’s absolutely essential that you listen to the full episode in it’s entirety. I believe it is a game changer. Do NOT skip this episode!
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!
If you are looking to take your motivation, consistency or progress to the next level, today’s podcast is full of ways to do just that! If you need help setting expectations that are ambitious enough without setting you up for disappointment or failure, you don’t want to miss this episode!
A huge part of success in any goal is improving your responses to temptation, frustration, setbacks or emotion.
I’ll be sharing lessons I’ve learned in my new yoga practice to help you set appropriate expectations, avoid comparison, build consistency and fast track your results.
As I’ve recently shared on the podcast, after being diagnosed with Hashimoto’s thyroiditis and some stress-related health challenges, I’m making some changes in both my diet & lifestyle to help my body heal.
One of those changes is yoga. I am not a yogi, I do not like group exercise, but I’ve taken on a legitimate mental, physical and logistical challenge:
45 yoga classes in 45 days.
I’ve walked out of every single class so far feeling like I’ve learned something beyond the mat, beyond the yoga pose, and I’m planning to share those lessons with you each week for the next 45 days.
So, I’m two weeks into my yoga challenge and I’ve learned some good stuff!
Always come back to stillness
In life, more often than not, when we experience tension, frustration, emotion, anxiety or temptation, we react, respond and make things worse.
We do the opposite of returning to stillness.
We kick up a frenzy. We panic. We perseverate. We worry.
Instead of saying to ourselves, “Wait, slow down, take a breath, be still, don’t react”, we eat. We distract ourselves with food. We yell. We make snarky comments, we withdraw. We manufacture drama.
We are an instant gratification society and unfortunately that means we feel like every thing must be reacted and it must be reacted to NOW.
This idea of “come right back to stillness” can be a game changer no matter what your goal is.
When you feel rattled, return to stillness. Don’t react. Slow down, be still and understand that often times, the best response is no response.
However, you can’t return to a place you don’t know. If you don’t know what stillness is or where to find it, you can’t go there when you need it most.
You need to practice moments of stillness so you understand where to go instead of reacting. You can practice by meditating, praying, journaling or simply focusing on your breath.
You can practice for 30 seconds or 30 minutes, just practice.
Set expectations based on YOU
It’s easy to set your expectations and standards based on other people. It’s easy to look to someone who is further along than you are and decide that you need to perform at their level.
Don’t.
In yoga, striving to match the practice of someone who is more advanced doesn’t mean that you’re a motivated hero, it means that you’re likely to get hurt and set yourself back.
In fat loss & fitness, setting expectations based on someone who is further along than you are could mean setting yourself to feel not good enough, to feel defeated, overwhelmed and then give up.
Set your standards and expectations based on YOU.
Build consistency to see improvements
The fact that I am practicing yoga every day for 45 days makes it really easy to see my improvements.
Since my last class was just yesterday, when I sit in class today I can easily see what is different and better from the day before.
The daily practice allows me to see my improvements and my progress. If I was going once or twice a week, not only would I probably not make progress as quickly, I wouldn’t recognize as easily.
Both making progress and being able to recognize and observe and notice the progress you make – it’s so motivating! And it drives the desire to continue practice and then you get into what I call the cycle of accelerated returns.
The same is true with consistency in improving your food choices or consistency in your workout routine.
When you are inconsistent, you’re robbing yourself in multiple ways. #1,
You don’t make progress as quickly, of course
You aren’t as aware of progress you do make
If you reject temptation every single day, it’s gets easier and easier and you have a closer comparison to have it felt yesterday to be able to recognize that it’s easier today.
Build consistency. Practice every single day.
Don’t let your ego get in the way of your progress
Oftentimes, after hearing the same message a dozen or more times, a client will excitedly say to me, “I know you’ve said that a million times but I finally get it! It clicked today!”
We have a natural tendency to tune out when we think we know or understand something. We don’t listen with full attention to concepts we’re familiar with.
However, we only retain about 40% of the information we hear (and that’s when we’re giving our full attention!)
Therefore, don’t let your ego get in the way of your progress.
Continue to listen for that one piece you didn’t hear last time that could be the thing you need to move you forward.
I’m really excited about the mental & emotional lessons I’m learning on the mat & I’m excited to keep sharing them with you!
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!
Have you ever felt like no one appreciates how hard you work?
Maybe you feel like your kids don’t appreciate all you do for them.
Maybe you feel like your spouse overlooks your daily contributions.
Maybe you think your boss takes you for granted.
If you’re like me, you’ve had many internal dialogues (or full blown meltdowns) about not feeling appreciated, feeling taken advantage of or like your hard work and effort isn’t acknowledged.
It doesn’t feel good, does it? It’s not very sustainable, is it?
At some point, resentment grows and you reach a tipping point, right?
Well let me ask you a question:
Do you appreciate all your body does for you on a daily basis?
Do you acknowledge how hard your body is working to keep you alive?
Are you taking it for granted?
Are you giving your body the care & respect it deserves?
If not, there will come a tipping point.
Your body is ALWAYS working. Its only fuel is that which you give it.
Are you recognizing the magnitude & significance of that responsibility?
Think about it.
What needs to change?
What can you do today to treat your body with respect?
If you haven’t listened to episode 237, please start there!.
In episode 237 I talk about the link between the foods you eat & your immune system.
I think it’s fairly likely that you’re consuming something to which you’re sensitive. It’s very possible that your fatigue, your trouble with weight loss, your acne, joint pain or constipation are related to something you’re eating.
Can we think about this from the common sense perspective for a second? The only fuel your body receives in order to operate comes from what you food, drink and breathe. Your diet is not a supplement. It is the ONLY thing that powers your body. So if something is not working properly, I think it’s safe to say that it might have something to do with what you’re providing to your body in the form of fuel.
Today I’ll be talking about the difference between food allergies & food intolerances as well as the most common foods to which people are intolerant, why they create problems and how you can identify if they are creating problems for you!
Food Intolerances: Are You Eating Things You Shouldn’t?
Let’s start by establishing the difference between a food allergy & a food intolerance.
If you’re allergic to something, you know about it. If you have an intolerance or sensitivity, you might not.
Allergic reactions often happen quite quickly after consumption and their impact is moderate-severe.
This is because allergies represent a response from IgE antibodies. Food sensitivities and intolerances represent a response from IgG antibodies.
The response triggered by IgE antibodies (in the case of food allergies) is likely to be swift, severe and not as long lasting as the response from IgG antibodies which tends to have a slower onset, the symptoms may be mild-moderate and the reaction can linger for weeks or even months!
The most common foods to which people are sensitive include:
Gluten (and gluten-like grains & grain products)
Eggs
Dairy
Alcohol
Caffeine
Nightshades
Nuts & seeds
In today’s episode I go through why these foods trigger an immune response and what you can do about it. Don’t miss it!
I found that I am highly sensitive to garlic & tilapia and moderately sensitive to whey, yeast, avocado and peanuts. Here’s a peak at my results & here’s a link to the test I took.
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!
