Oct 10, 2019 | Podcast
If you wonder, the answer is yes. If you think you may want it, the answer is yes and the answer is you can do it. The unknown and fear isn’t a barrier, but rather a door that you can choose to step through. Most people choose not to open the door. You can, and you can choose to see what’s on the other side.
This is how you level up, and in today’s episode we explore what it takes to achieve this.
I’ve been inspired to record this episode after a recent webinar with my Master’s Club. This topic of the ‘unknown’ and how to step beyond it is one I cannot shift from my mind. Each day I write about it in my journal, and I’m excited to share this with you because no matter you are and what you’re doing… there is the potential for you to level up and it’s yours to have.
I’ve written an article that accompanies this episode below, so please listen, read or both. I hope this triggers you to take action, and to think about what you believe is possible. It’s time to level up your life. If you can wonder it, you can have it.
IN TODAY’S SHOW YOU WILL LEARN:
- How a recent webinar with my Master’s Club inspired this episode (and why I’ve been unable to get it out of my head since)
- Why most people fear the ‘unknown’ — and why there is no need to fear it at all
- How to turn the fear of ‘unknown’ into the motivation to turn an idea into action
- The book I’ve read recently that inspired all this (and the quotes and passages that have changed my entire outlook on life and what’s possible)
- The role ‘responsibility’ plays, and what it means when you truly take responsibility for your life, goals and actions
- How everything you have ever wanted is available to you, and how the only thing preventing you from getting it are the limitations you set for yourself
- The difference between an exponential and a linear life (and the reason most people live the latter)
- How to (finally) wake up from mediocrity and start living the life you were meant to
TODAY’S RESOURCES:
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“The city of my dreams didn’t exist so I set out to build it.”
I love this quote from ‘The Third Door’, by Alex Banayan. It’s a book I’ve been unable to get out of my head of late. As I journal each day, I find myself writing about it and the subject of the unknown.
The unknown… not knowing what the future has in store for you; it’s terrifying.
- I’m not sure if I can do it…
- What if it doesn’t work out…
- How long will it take…
- Maybe I’m not good enough to achieve it…
We set limitations for ourselves before we even begin. Instead of setting yourself up for success, you prepare yourself for failure. I keep thinking about this. I think about it in relation to my own journey, how I am today and who I want to be in the future.
I think about it in relation to being a mother soon, and how I wish to bring up my daughter.
I think about it in terms of business, and the obstacles I see my clients struggle with. I decided to run a private webinar on this recently, for those in the Master’s Club. The Master’s Club is only available to those who have gone through three iterations of my flagship product: 12 Weeks To Transformation..
This means the people on this webinar have already made massive progress in their lives (at home, at work and with their own mindset, health and body). Yet it’s one of the most powerful webinars we’ve ever done because everyone could relate with the struggles of the unknown.
I imagine you know the struggle well, too.
It’s why I’ve written this article and dedicated the latest episode of the Primal Potential podcast to it. I believe this is the first time I’ve ever shared information discussed in the Master’s Club in public like this.
Yet this is a topic so important — and one I cannot stop thinking about — I have to share with as many of you as I can.
Level Up Through The Unknown
We get to choose how we view the unknown.
- I’m not sure if I can do it…
- What if it doesn’t work out…
- How long will it take…
- Maybe I’m not good enough to achieve it…
This is one view you can choose to have. You can choose to view the unknown as a barrier preventing you from levelling up in life. Or you can look at it as an opportunity to rise above it.
On the webinar, I talked about the unknown being a doorway.
You can choose to wait behind the door, or step through and see what’s on the other side.
Most people choose to remain behind it. They’re too afraid to even check if it’s locked or not.
It’s a test. A filter to screen out those who are committed and determined. Because if you want to live the life you dream of, you need to truly commit to it and do what others are unwilling to.
Start a business…
Transform your body…
Upgrade your mindset…
Strengthen your relationships…
It’s always easier to stay the same. The unknown is the door separating who you are to who you could be. It’s upto you to choose to step through or not.
What will you do with the uncertainty?
Will you sit with the wonder forever, or will you step beyond it and find the answer?
The Role of Responsibility
This is your life. It’s your responsibility to live it, so whatever you choose to or not, it’s on you.
You don’t get much control over life. Most of what happens does so without your permission.
But YOU do get to CHOOSE to take responsibility for it.
- What does it mean to you to have this responsibility?
- Do you choose to embrace this responsibility?
You don’t get to control other people, and you rarely get to control the outcome. But you do get to control YOU and what you decide to do. Take responsibility of your dreams and the life YOU want.
If you wonder it, you want it.
If you can think it, you can have it.
Will it come easy? No.
Will it be painful? Maybe.
Everything You Need To Level Up is Available To You
James Wedmore says: we don’t create abundance. It’s always present. We create limitations.
Everything you need to level up in life is already available to you. It’s on the side of that door, all you have to do is open it. What stops you from doing so is… YOU.
You set those limitations. You tell yourself what you cannot do. You choose to stand behind the door.
You choose to see the unknown as something scary instead of an opportunity. But what if you took responsibility of your dreams and aspirations? What would that look like? What would you look like?
In ‘The Third Door’ it says: If you wonder, the answer is yes (no matter what).
It’s true. If you wonder that maybe you would like it, it means you do want it. Stop putting it off. Quit hoping it will find you. The door won’t open by itself. You have to choose to open it and step through.
How to Turn Wonder into Certainty
Inside the pages of ‘The Third Door’, Alex Banayan writes about the difference between an exponential and linear life. Most people live linear ones. They believe progress happens in tiny steps.
- Lose a little weight.
- Get a little fitter.
- Win that new promotion.
- Enjoy a 3% pay rise.
You inch your way along in life, where some people 2X, 10X or 100X their lives year on year. They don’t live linear lives, they lead exponential ones. No limits. No ceiling. No tiny steps.
Why is this?
Again, it comes down to you.
An exponential life like this is available to you, but you don’t think big enough. You don’t dream big enough. You don’t believe it’s possible.
You see the unknown as an impossible obstacle, instead of an opportunity to break free.
If you wonder, the answer is yes!
You have all you need to make it happen, you just need to get out of your own way.
Do it. Do something. Make a step, and then another. You are ready.
You are ready to step through that door and see what’s on the other side.
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Thanks for reading, and if you would like a greater insight into what inspired this article, listen to the episode of the Primal Potential podcast that accompanies this article in full. I talk more about the unknown, and the role it’s played in my own life (and how I’ve seen it helped my clients level up).
Life is full of fear and uncertainty whatever you choose to do.
Stood behind that doorway is full of its own problems.
So although stepping through may be terrifying, is it any worse than feeling trapped behind it?
Thanks again for listening and reading. If you have any questions about how to level up, add them in the comments below. And please, subscribe to the podcast and connect with me on social media. I’d love to get to know you better across those different platforms.
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Oct 7, 2019 | Podcast
Have you heard the acronym for systems: save yourself time, energy & money.
I shared this a few weeks ago and have gotten a ton of questions about what makes a system, how to create them and where to begin. In this episode I dive into the world of systems, starting with what you shouldn’t systemize. It’s a mistake many people make, creating systems for the sake of it.
In today’s episode I show you how to avoid this, and how you can create time, money and energy saving systems that will have a huge impact on your business, life and personal wellbeing.
I’ve written an article that accompanies this below, so be sure to listen, read (or both) to learn about the systems you need most in your life.
IN TODAY’S SHOW YOU WILL LEARN:
- About why this acronym for “Systems” plays such an important role in choosing which systems will best serve you (and your business)
- The two biggest issues most people have when trying to add a system into their life or workflow
- The two types of podcast listeners there are, and why it’s important YOU need to become the latter
- The 3 questions you should ask yourself before you even think about creating a new system
- How to perform a Time Audit, and how this helps you decide which systems you need to prioritize
- How prioritization DOES NOT save you time, and the 3 steps you can take to ensure you don’t mispritoize your actions
- Some of the core systems I personally use (and how you can build your own to save you time, energy and money)
- The one question you must always return to (this one question will make sure you never waste time, money or your energy again)
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TODAY’S RESOURCES:
If I offered you something that would save you time, energy and money you would take me up on it, right?
But surely, no such offer exists…
Something that saves you time? Energy? MONEY?!
It can’t be true. Except, it is. In fact, there is something you already have in your life that saves you all three of these huge resources… SYSTEMS!
You may not be aware of it, but you have many systems in your life. You may also associate them with work, but you bring systems into your own routines and home. You likely have a system for getting ready in the morning, and may have a system for your weekly groceries.
Everyone has them, but few people are conscious they do.
This creates two big problems:
- Where we need a system the most, we don’t have one
- The systems we do have are not effective or efficient enough
This is what happens when you don’t consciously create something. It tends to be ineffective, and you may use systems where you don’t need them (and not have a system where you need it the most).
Yet systems can be so easy to create, and the more you have the easier your life gets.
Save Time.
Save Energy.
Save Money.
There’s even an acronym for systems I love: save yourself time, energy & money.
The Role Systems Play in Your Life…
If you find yourself struggling for time, constantly dashing from one task to another or feel like you’re wasting money in certain areas of your life… chances are you need more systems in your life.
They DO NOT have to be complicated.
In fact, simple systems often work best.
Having them makes a massive difference, which I can say through experience.
(more on my own story later)
But I didn’t know just how big of a problem ‘systems’ played in so many of my listeners lives. Yet when I mentioned that acronym above in episode 659, I received a lot of emails:=
- What are they and what do they look like?
- How can you create your own?
- How do you know which areas of your life need a system?
Reading these emails opened my eyes, and I remembered how I used to live my life before I consciously built systems into it (both at home and with my business).
I too felt stressed and overworked, and never felt in control of my day.
I knew I could do certain aspects better, but had no idea where to begin…
That’s why I’m writing this article. I want to show you how to create your own, but more importantly know how to decide which areas of your life need systems the most.
Because a problem a lot of people have is that they create systems for the sake of it.
They assume if they have them everywhere, it will make their life easier.
Not true. This is where we’ll begin: The 3 Questions To Ask Before You Even Think About Creating Systems
But if you’d like a full insight into systems and the role they play in my life, I encourage you to listen to the latest episode of the Primal Potential podcast in full.
The 3 Questions To Ask Before You Even Think About Creating Systems
Not everything needs a system.
A system needs to have a specific purpose that saves you time, energy and/or money (ideally at least two, or even better, all three).
If it doesn’t achieve this the system either isn’t needed or is broken.
So before you even think about adding systems into your work or life, ask these three questions:
- What is the major problem you are trying to solve?
- What’s draining you the most / what is repeatedly frustrating you?
- What do you want / need to be easier in your life?
What is the major problem you are trying to solve?
A system isn’t meant to feel good, but rather solve a problem. It needs to heal a pain, and the greater your pain the greater the need for a system. For instance, my inbox always used to cause me pain.
I found myself checking it throughout the day, and losing focus each time I did.
I knew it cost me time and energy, so I created a system to solve this (listen to the podcast episode that accompanies this article to learn more about this email system).
What’s draining you the most / what is repeatedly frustrating you?
Take a step back and think about those aspects of life you struggle to keep on top of. They drain you and frustrate you, and you do all you can to avoid them.
- Finances…
- Laundry…
- Cleaning the house…
- Cleaning the car…
- Your own email inbox…
Recognize what’s consistently causing this pain.
What do you want / need to be easier in your life?
What feels broken? What do you have to do and is largely out of your control, but you know if you could fix it it would make a big difference.
- Getting the kids to school…
- Getting the kids to bed…
- Getting yourself ready in the morning…
- Your bookkeeping / paying your monthly bills…
If you find what’s broken, you find what needs a system.
So many people embrace a system only to wander off track after a few weeks. The reason this happens is because it didn’t solve a big enough pain.
There is no point in having a system for the sake of it. It has to have a purpose, and it has to solve a pain.
The Problem with Prioritization (and how to fix this)
This is another problem many people have, and it follows on from the above.
Prioritization!
You now have a long list of new systems you would like to build. If you’re anything like me, you’ve opened a can of worms and you’re eager to make your life a whole lot more efficient.
But where to begin?
To help best prioritize your time, energy and money ask yourself three new questions:
- can it be eliminated?
- if not, can it be automated?
- if not, can it be delegated?
The first thing to consider is if you can eliminate the pain from your life altogether. I couldn’t eliminate my email problem, for instance, but I could eliminate the problem I had with it on my phone by deleting the app.
If something cannot be eliminated, ask yourself if you can automate it (even just part of the process).
I’ve been without a washer and dryer for months, and taking it to and from the cleaners has drained me. So I called them and asked if they did a delivery service. They did, and although it now costs me a little more money, it saves me a lot of time and energy.
Finally, if you cannot eliminate or automate it, can you delegate it?
- Can you assign it to someone on your team?
- Can you get one of your partners to do it?
- At home, can you get your other half to?
- Or maybe you can delegate it to the kids…?
If something passes through each of these questions and remains, this is what you should prioritize and build a system around.
2 Systems That Have Changed My Life
I go into more systems in more detail in the latest episode of the Primal Potential podcast. I encourage you to listen to get the full insight, but here’s an overview of 2 simple systems that have changed my life.
1: Journalling
This is such a simple system, but one of the most effective. I start each day journaling, and it saves me time and energy because I begin my day with clarity.
I have to think about what I’m doing less throughout the day, all because I spent five minutes journaling.
2: Questions
I know I cannot control life, and I know there will be times I get stressed. I’ve built a system to preempt this by creating a list of questions to ask myself the moment I feel flustered.
- If I was who I wanted to be, is this how I would act?
- How could I act right now… what could I do differently?
- What if I saw things from the other person’s perspective in this moment?
- Etc…
I don’t remove stress from my life with these questions, but I ensure I move past it quickly when it arrives.
S.Y.S.T.E.M.S: save yourself time, energy & money.
We would all like to save more time, energy and money. At work and at home, we rarely seem to have enough of them. By creating the right systems you can make your life much easier.
After reading this, I hope you have a greater understanding of how to find the areas of your life that need systems the most.
I’ll leave you with one final question I often ask myself: does this system make my life easier?
If it does, I keep it (or find ways to improve it).
If not, I get rid of it — it doesn’t serve a purpose.
You need to find the systems that serve a purpose for you, and that relieves you of pain.
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Thanks for reading. If you would like greater insight into SYSTEMS, please listen to the episode that accompanies this article in full — it goes into everything in greater detail, and offers several examples…
This process never ends, either.
I’m always searching for (and finding) new systems to add into my work and life.
And with me becoming a mom soon, I’m sure I’ll find many more systems to build 🙂
This is one of the areas we revisit often inside the 12 Weeks To Transformation. The wait list for next session is now open, and I encourage you to register your interest now because I’m unsure what the exact details will be.
Thanks again for listening and reading.
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Oct 5, 2019 | Podcast
How do you manage stress? What are the most effective ways? Today we’re tackling that & other listener questions including the best way to find a boyfriend! Here are the specific questions and topics we’re diving into today:
- How do you manage stress?
- How can I stop getting discouraged by how slow this process is?
- What is the best way to meet a boyfriend?
- Why is it that you can be disciplined and motivated on some things but not others, even when you really want to meet that goal?
- I realized I don’t really have any systems and I think it adds a lot of stress to my days! My question (maybe for a Saturday show) how do you go about setting up/creating systems??
- How can I stop leaning on wine to deal with stress?
- Calories v. Hormones: which is truly most important for fat loss?
- Just out of curiosity, are you a believer in Christ?
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If you have a question for us to tackle on the podcast, you can submit it here!
Here’s the Mood product we discussed on the podcast and here’s a link to Energy+.
If you don’t have Chasing Cupcakes, you can get it here.
Oct 3, 2019 | Podcast
The difference between failure and success often comes down to your perception. How you perceive a situation is what defines you as a person, and your success is determined by whether you let adversity stop you or if you use it as motivation to get up once more.
In today’s episode I talk about the role perception plays in failure and success, and how a recent video I came across reminded me how important your outlook is.
You don’t get to control life, but you do get to decide how you react to it. Your perception defines this, and in today’s episode I explain how (and why it’s one — if not ‘the’ — most important assets you own).
I’ve written an article below that accompanies this episode, so please listen and read for a full insight into perception, failure and success, and what I’ve learned from a two minute video featuring two bears…
IN TODAY’S SHOW YOU WILL LEARN:
- How a short video featuring two bears reminded me of a huge life lesson (and how it’s an important reminder every single day)
- What I do when I come across a video, quote or piece of content that inspires me (hint: it involves my calendar, and it’s so simple to do)
- The fundamental role perception plays in your failure and success (and how one single mindset upgrade can weigh the odds heavily in your favor)
- How to best use your energy so you don’t get caught up in negativity, scarcity and your own limited beliefs
- The ONE thing you need to do to fix almost any problem you will ever face in your life (no matter how big or small it may be)
- The two things your success hinges upon, and how it’s important to do both if you want to break free from negativity and failure
- The single thing you have to accept, and how once you do life becomes much easier to navigate
TODAY’S RESOURCES:
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As the bear cub reached the top of the snowy mountain, within inches of its momma’s paw… it slid agonizing back to the bottom.
Exhausted, frustrated and flustered, the bear cub had failed and failed and failed.
Finally, it had almost reached the top. Where its momma had effortlessly climbed up, its little legs couldn’t quite manage the terrain. The snow, too soft. The slope, too steep. Its weight, far too light…
Up it climbed, only to slip back to where it came from.
And then, up a little further, only to slip further back toward the bottom.
Momma looked down from the top, paced back and forth. At any time she could have climbed down and carried her cub. But would that help her young one survive the future? I imagine the cub knew this; knew that momma was there, but not there to do it for them.
So once more, without thought, the cub got back up and climbed… climbed… climbed.
This time it reached the top, where momma and cub ran off into the distance.
Failure and Success — and The Role of Persistence
I’m not a huge fan of ‘animal’ videos. Sure, I find them cute. But I’m not someone who searches for them on Youtube. Yet this one of momma and cub caught my eye.
I watched it in full, willing the cub on with each climb.
When it finally reached the top, I almost let out a little yell.
And then I thought, as I often do… how does this relate to me?
It defines a lot of my life, and it defines a lot of yours. We’re all that cub, trying to climb up the mountain but struggling to reach the top. As we get closer, we stumble and slip back down to the bottom.
Sometimes we may question whether we have what it takes.
You want to give up.
You want someone to help you.
You want it to just be… easier.
The Difference Between Failure and Success Hinges on This ONE Thing…
Persistence… this is the difference between failure and success.
Did the bear cub stop at the bottom and wait for momma?
Did it shake its head, cry and play the victim?
Did it take a rest, and hope it may be easier later?
No. Each time it stopped slipping, it immediately got back up and climbed once more. No hesitation. No thinking. Persistence wasn’t a choice, but rather a necessity. It was just part of life.
This cub will have seen it every single day.
Whereas we… well, we have it easier than most other animals. We’re not out in the wild like them, and so over time we’ve had persistence drained from us.
- A human parent would have gone to the bottom and helped their child…
- They would let them try a few times on their own, but then step in…
- They would shout instructions, and tell them which route to take…
It robs them of grit and determination, and of the persistence needed to turn failure into success.
Maybe this is why so many of us reach adulthood with an underperforming, scarcity drive and victim led mindset. By being a “good” parent we diminish persistence.
Yet whether we like it or not, we’re all that cub trying to climb the mountain.
- Life is NOT easy.
- There are slips and slides EVERY single day.
- In life you WILL fail, make mistakes and experience pain.
- Just as you think you have reached the top, an OBSTACLE will appear.
There’s no avoiding it. Life isn’t about how often or far we fall. It’s about getting back up and persisting. Doing it again. Solving the problem. Trying something new. Pushing, even if you don’t want to.
Success Hinges on How Eagerly & Immediately You Return to The Climb
The bear didn’t wait. It didn’t look up at its momma.
It immediately started its climb, and it did so eagerly.
This is what you must do. Whenever you fail, make a mistake or suffer… you must immediately return and do so eagerly. Not return with a grumble, or by sulking or dragging your feet. You need to accept what’s happened, and embrace what comes next.
Because although you don’t get to choose what life gives you, you do get to choose what happens next.
Upgrade Your Mindset with a New Perspective
PERCEPTION IS EVERYTHING IN LIFE!
You will stumble and fall off track. Fulfilling your dreams and living your life won’t always be easy. You don’t get to choose what obstacles you face, and you often have no idea when they will come.
When they do, it may hurt. This is fine. Feel it.
But what happens next is YOUR choice.
You need to persist, regardless. After all, where would you rather your energy go:
playing the victim, dragging your feet and blaming others or yourself…
or to immediately get up and face whatever challenge is in front of you with a smile?
This is what defines a person, and this is what determines between failure and success.
Not how often or how far you fall, but how quickly and eagerly you return to your mission.
You get to choose which outlook you have. You get to choose what your perception of life and everything in it is. You don’t get to choose if or when bad things will happen to you and those you love, but you do get to choose to accept them, and to immediately and eagerly return to climbing that mountain.
Failure and Success Often Comes Down To Perception
Life isn’t always great, but how quickly you can return to a place of satisfaction and focus is what defines failure and success. There’s no point in wasting your energy on negativity and drama.
Is this easy? No.
Is this needed? Yes.
If you choose to watch that video of momma and cub, I challenge you to not smile as you watch them run off together into the distance. The smile is not because the cub is safe, but because it’s achieved something huge.
For it, right there and then, it must have been the biggest accomplishment in the world.
This is what happens when we persist.
And this is far easier to achieve when we change our perception and upgrade our mindset from glass-half-empty to glass-half-full.
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Thanks for reading. If you would like greater insight into Persistence, Perception and the role they play in failure and success… please listen to the episode that accompanies this article in full.
Soon, I’ll be a momma with me very own cub. Watching videos like these have given me a whole new insight into not only how I want to live my life, but how I wish my daughter to live hers. I play a role in that, and I get to choose how I instill persistence and perspective into her.
We all get that choice, for those we serve and for ourselves.
I hope this has inspired you to step back and consider how you overcome adversity. The difference between failure and success almost always comes down to you and how you act. Remember this the next time life throws you a curveball.
Thanks again for listening and reading and listening. Please subscribe to the podcast and connect with me on social media. If you have any questions, share them in the comments below.
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Sep 30, 2019 | Podcast
Doctor Natasha Turner inspired today’s episode, as her outlook on insulin is one more people should focus on. Too often we become obsessed about the progress we can ‘see’. You want to lose weight. You want to get fitter and leaner. You want to see the results you achieve…
Yet oftentimes the most important progress happens within, unseen and harder to measure.
This is why most people don’t think about insulin, but after listening to today’s episode I hope you choose to. The impact insulin has on your body, mind and mood is great. It affects what you do and everything you are, yet the perception most people have toward it is basic at best.
In today’s episode we uncover the truth. Because once you know what that is you can take action and transform your life along with it. I’ve written an article that accompanies this episode below, so you can choose between reading or listening (or both).
IN TODAY’S SHOW YOU WILL LEARN:
- The severe impact excess insulin has on your body, mind and mood
- How (and why) those with the least amount of insulin tend to live the longest
- What insulin actually is, and how it goes to work inside your body (unearthing the scientific facts that go beyond the surface level thinking most people focus on)
- What foods increase insulin, and a useful formula to help you choose which are best for you and your lifestyle
- How a misperception toward protein and fructose severely impacts most people, and how it can drastically affect your insulin levels.
- The foods that help lower insulin so you can regain energy, reduce fat and improve your mood quicker than you may think
- The TWO things you can do to massively improve your insulin levels (neither have anything to do with your diet or the foods you consume)
- What happens inside your body once you make minor changes to your insulin levels, and the greater impacts these have in your appearance and physical outlook.
TODAY’S RESOURCES:
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Those with the lowest amount of insulin live the longest.
Mark Sisson said that. Yet unless you’re diabetic, chances are you don’t think about your insulin levels at all. You focus on your diet and you commit to your daily workouts, and you obsess over how you look on the outside.
But what about on the inside?
Because what happens within has a severe impact on the surface.
And it’s your insulin levels that play a larger role on this than you may think…
I often experience this with my clients. They tell me about everything they do — their diet, workouts, supplements, beauty regimes — but are still not happy with what they see.
Their clothes don’t fit as well as they should. They look better than they did, but they still have a ways to go. They can see they’re on the right track, but find it hard to reach their goals.
No matter what they try, it’s never seems to work…
Sound familiar? I imagine so, and it’s because most people focus too much on the surface. They forget about what’s going on inside, and one of the aspects that has a huge impact on all this is INSULIN.
The Surprising Role of Insulin…
There’s a quote from Doctor Natasha Turner that I love:
“Excess insulin literally causes the slow destruction of bodily tissues and organs, including our bones, muscles, skin, blood vessels, brain, liver and more. And this far-reaching, devastating imbalance is spurred by one basic factor: the frequency, amount and type of carbohydrates we consistently consume over time, and our body’s individual ability to process them.”
Too many people associate insulin with blood sugar levels, and that’s it. It goes much deeper than this, and unless you are conscious of the amount of insulin you produce, it will have a negative impact across your body.
- That great diet you’re on…
- The new workout you’ve committed to…
- Your meditation and journaling…
It will all help, but all progress will come to a halt if your insulin levels are high.
If we revisit Mark Sisson’s quote from earlier: Those with the lowest amount of insulin live the longest
This is because insulin impacts everything.
It’s the final 10% that determines whether you reach your goals or not.
BUT… What Actually is Insulin?
Let’s focus on the basics real quick…
Insulin is a hormone. It acts as a chemical messenger, sending instructions throughout your body based on what’s happening in your body. It facilitates fuel transportation and delivery throughout, not just based on what you’re eating, but also what you already have stored in your muscles and fat.
The issue is…. Insulin isn’t just any hormone, but rather an anabolic hormone.
You likely associate the word “anabolic” with bodybuilders, and that’s because they use anabolic steroids to bulk up. The same applies here, because when there’s an excess amount of insulin, it instructs your body that it’s in storage mode.
Rather than transporting and breaking down, it stores your sugar in muscles, liver and fat to name a few.
So even though you’re committed to your new workout, your body remains in storage mode (rather than breakdown mode). It’s like trying to run in sand… you’re making your workout harder than it needs to be.
The Driving Force of Insulin
If we go back to Doctor Natasha Turner’s quote:
“Excess insulin literally causes the slow destruction of bodily tissues and organs, including our bones, muscles, skin, blood vessels, brain, liver and more. And this far-reaching, devastating imbalance is spurred by one basic factor: the frequency, amount and type of carbohydrates we consistently consume over time, and our body’s individual ability to process them.”
The first thing to mention is that everybody is different. Some people process carbs better than others. Personally, I do not process them well. Even if I eat a bagel, I feel bloated afterward.
So for someone like me, this whole process is even more severe.
Yet even if your body does process carbs efficiently, consuming them WILL have a direct impact on your insulin levels. We’ll look at the wider ranging impact this has on you and your body shortly, but first let’s cover some core science.
Total carbs – fiber + .56x Protein – .725x fructose
This is the equation for your Insulin Load. Don’t let the math worry you. I talk about this in much greater detail in the Primal Potential Podcast Episode that accompanies this article, so if you want further context I encourage you to listen to it in full.
Let’s break this down:
- Total Carbs: when it comes to your insulin levels, carbohydrates play the largest role. The more carbs you consume, the more insulin your body produces.
- Fiber: the fiber you consume directly fights this process, lowering and minimizing your insulin levels. Fiber is the ying to carbs’ yang, if you will.
- Protein: this is where people get stuck, because protein does have a negative impact on your insulin levels. BUT it’s not as great as the role carbs play (0.56 — aka: around half the severity of carbs).
- Fructose: this is what often confuses people, because fructose is a sugar, yet it minimizes the amount of insulin in your body? That can’t be right… well, it is. Fructose doesn’t metabolize like glucose does, but it does get stored as fat. So it does help, but nowhere as much as fibre does.
I talk through this step-by-step in detail, so please listen to this episode of the Primal Potential Podcast for the full insight.
What you need to know right now is that the more carbs you eat, the more insulin your body produces.
This is offset by consuming fiber (ideally, whole foods fiber). So a low carb, high fiber diet is the best one you can have to keep your insulin levels low. BUT both protein and fructose play a direct role in all this, although not to the extent that carbohydrates and fiber does.
But come on… does this all really matter?
Yes, it does, and the impact it has on your body is far greater than you may imagine.
How Excess Insulin Levels Impacts More Than You Think
I cover the greater impact high insulin levels has on you and your body in this episode of The Primal Potential Podcast, so listen to it in full to learn about its full effects.
Here are the main impacts excess insulin levels produce:
- Excess insulin in your body means you experience higher levels of blood sugar. This turns on your sympathetic nervous system, which triggers your body to restrict your arteries (this isn’t good for blood flow or heart health, among many other negative effects).
- Excess insulin also creates aldosterone, which increases your blood pressure and triggers the loss of magnesium and potassium. This means you retain more water, which further tightens your arteries and makes the above issues all the more severe.
- The more insulin present in your body over time increases the likelihood of tumours, which means there’s a direct link between insulin levels and cancer.
- Excess insulin creates plaque in the brain, encourages muscle loss and produces a fatty liver, among many other side effects that I cover in this episode of The Primal Potential Podcast…
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I could go on, but the point here is simple: your insulin levels matter.
You could do 90% right, but if your insulin levels are high it acts as the final 10% that halts all other progress. I come across this all the time with my clients, and it’s often why most people want to quit.
You do everything you can and completely transform your lifestyle…
Yet your progress seems to come to a stop, and you can’t understand why.
Maybe you come to the realisation that you will never have the body you desire. Maybe this is just how you are, and nothing will ever change the fact…
NO! There’s a reason for this, and it likely comes down to your insulin levels…
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Thank you for reading. I talk about what you can do to lower your insulin levels in the episode that accompanies this article, so please listen to it in full to get a complete understanding of insulin and its role in your body.
Hardly anyone knows anything about any of this.
It’s not discussed, yet it’s something that impacts everyone.
And if, like me, you don’t efficiently breakdown carbohydrates, the impact is all the more severe. It doesn’t take much to control your insulin levels, and chances are all you have to do is tweak your diet slightly.
But until you do, you may struggle to make the progress you desire.
Thanks again for listening and reading, I hope you’ve taken a lot from today’s episode. Please subscribe to the podcast and connect with me on social media. If you have any questions, share them in the comments below.
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Sep 28, 2019 | Podcast
I am so excited to tackle today’s Q&A especially because there’s one about making assumptions and deserving the life you want!
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Here are the questions we’re tackling today:
- How can I stop personalising everything and making assumptions? It’s at a point where I think I can read the minds of others and know what negative thoughts they’re thinking about me.
- How can I access my inner confidence to be more assertive in my communication and every day life? I avoid conflict and fear making the other person/people and myself uncomfortable so I end up saying/doing nothing.
- What probiotics /supplements will help with depression?
- How do I change the beliefs formed at childhood that are preventing me from success now?
- Is it possible to work on all my goals? I dont want to put any of them off but they often conflict and I give in to overwhelm.
- How can I feel like I deserve all that I want in my life?
Today’s episode is brought to you by Four Sigmatic! To learn more about them and to see my favorites, click here.
Sep 26, 2019 | Podcast
How to change… that is the question. Oftentimes, we know what we want to change. We may even know how we can go about doing it. But when it comes to getting out of our own way… that’s tough.
Knowing what you need to do and then doing it are different entities. In today’s episode we dive deep into what holds you back, as I talk openly about my own struggles with weight and personal growth. For a long time I struggled to achieve what I wanted to. I remained stuck in a prison I created for myself.
I made minimal progress (if any progress at all) not because I had a problem, but rather because I convinced myself that I did. In today’s episode I talk about how to change and how to get out of your own way. YOU are so often what holds you back. Becoming aware of this is the most important step to take.
I’ve written an article that explores this further below. Whether you choose to read, listen or both… I hope this episode inspires you to make the changes you crave. How to Change? This is how…
IN TODAY’S SHOW YOU WILL LEARN:
- My own story of self-sabotage, and how I remained stuck at over 300lbs because I gave myself permission to do so
- An important challenge I’ve recently set myself, and how I encourage you to join me (FYI: the impact this has had on my life already is incredible)
- 3 Inspiring quotes that have changed my life, and how they can help you come to terms with your own internal barriers
- The first (and most important) step on how to change, and how to escape the yo-yo life of making small progress only to give up and go back to the beginning
- The most common barrier I come across with my own clients, and how to overcome this by letting go of one simple thing
- The most important question you can ask when you catch yourself making excuses or wanting to give up
- How our thoughts dictate our choices, and how we have more control over these than you may think
- The next steps you can take, and how you can give yourself the permission you need today
TODAY’S RESOURCES:
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I hated going to work. I’d look at myself in the mirror before I left and let the sadness in.
I wasn’t even sure how I’d got to this point. I’d always struggled with my weight, but to go beyond 300lbs… I would sigh, shake my head and slump toward the car.
Feeling terrible.
Looking terrible.
Dreading my day ahead.
I had a “food” problem. At least this is what I told myself. I had tried everything.
- Studied nutrition… that didn’t work.
- Worked in nutrition… that didn’t do it, either.
- I worked on programs and courses… nope.
Whatever I tried, and whichever diet I went on, I would do okay for a few weeks but then slip back into bad habits. I had a weight problem. I was addicted to food. It wasn’t my fault…
How To Change For Good
For as long as I can remember, I defined myself as an emotional eater. It wasn’t my fault. I just never had the discipline. If I had a bad day, I would eat. If I felt sad, I would eat. If I didn’t feel good about myself, I would eat. I knew this would only make things worse, but I had a problem. It wasn’t my fault.
That’s what I told myself.
The truth is, it was my fault.
At least, it was my problem to OWN.
I thought I knew what my problem was, and I thought I knew what I had to do to change. I just had to find the right diet, finally stick to it and everything would be fine.
Sound familiar?
Maybe you’re issue isn’t with food. Maybe it’s money, drink, exercise or something else. You’re aware of what your problem is what it is you want to change, but nothing seems to work. You try something, make a little progress and then go back to the beginning.
You’re not alone. I spent most of my life in that state. Almost every single one of my clients has been there or is still in this place. Like a yo-yo, you go back and forth but nothing seems to change.
You know what you need to do.
You just can’t seem to DO it.
The problem is, you are what you do. Knowing and learning isn’t enough. You need to take action, and then stick with this day-in and day-out. You need to get out of your own way.
Because whatever you think stands in your way, it isn’t that.
It’s you. You are what’s stopping YOU from breaking free.
How To Change and How To Get Out of Your Own Way
This is when I finally broke free of my weight problem. Once I accepted that I was what stood in my way, I was able to make progress and finally break free. I wasn’t addicted to food and I wasn’t an emotional eater. These were just stories I told myself.
I gave myself an excuse to fail. I gave myself permission to give up.
Chances are… you too tell yourself stories like these every single day.
You say you have a problem with “X”, but what really holds you back is much deeper.
- Your limiting beliefs…
- Your bad habits that you’ve spent your whole life doing…
- Your fears and worries and anxieties…
- The questions that little voice inside asks, but you’re too afraid to listen to…
So long as you subscribe to that surface level pain, you will never break free from the real issue. This is why I couldn’t keep the weight off.
Worse, this is why I kept putting more of it on.
I focussed on what I thought the problem was, but didn’t take the time to figure out what was going on.
3 Quotes That Changed My Life
I talk about these three quotes in the latest episode of The Primal Potential Podcast. For greater context for each, I encourage you to listen to the whole episode (it’s one from my heart and soul).
Why do you stay in prison when the door is wide open? — Rumi
Each morning I woke up miserable — with my life, my weight, how I looked and the job I dragged myself to — I felt imprisoned and unable to escape. Yet it was a prison I made for myself.
The door was open. At any time, I could choose to walk out.
Most people come to know only one corner of their room, one spot near the window, one narrow strip on which they keep walking back and forth — Rainer Maria Rilke
I love this quote. We can all explore an entire world, but most of us live our lives confined to one small room. We sit by a window and look out at the same view. We walk up and down the same narrow strip of carpet, again-and-again-again…
We tell ourselves the same stories. We cling to the same beliefs we’ve carried with us forever. We’re committed to the same habits, routines and schedules.
There’s an entire world to explore, but we play it safe and stick to what we know.
Those mountains you’ve been carrying, you were only meant to climb — Najwa Zebian
This quote changed me. I realized I had carried my weight problems and everything it brought with it my entire life. It was only ever there for me to overcome. But rather than tackle it and move on, I carried it.
What things are you carrying with you today that you were only meant to overcome?
All it does is lead you to lying to yourself and telling the same stories over and over. You give yourself permission to keep doing what you always have. It’s somebody else’s fault or just how life is. Someone like you will always struggle, because…
It is not true!
You can break free from this any time you like.
The First (and most) Important Step: AWARENESS
I wasn’t aware of the deeper issues I had, and I wasn’t aware of the stories and lies I told myself. I didn’t realize the real pain, and because I wasn’t aware of any of this I didn’t know how to change.
AWARENESS isn’t the entire journey, but you cannot begin until you are.
In the 12 Weeks to Transportation Program, we spend the first three weeks dedicated toward YOU becoming aware. Most people are living their lives each day with their eyes closed. They’re sleepwalking.
They’re blind to the real pain, issue and problem.
Once I realized this I was able to begin. The journey since has been tough. I’ve had my ups and downs. It hasn’t been easy. But I’ve broken free of that prison I created for myself, and it all began when I opened my eyes and saw that the door had been open all along.
From this point, I stepped further away from my pain each day. I lost weight and kept it off.
I became aware of many other issues I had. It threw me down a rabbit hole. Finally, I began to get to know the real me. I listened to that little voice. I grew and grew, and I stepped out of my own way.
Am I fixed? No.
Is anyone? NO!
I still stumble each day. But these days I ask myself a simple question:
is this old thinking or new thinking?
If it’s old thinking, I ask what new thinking would look like. How would the person I want to be act right now? What would they say? How would they think?
Awareness of the whole allows me to be aware in the moment.
Once you achieve this, it’s amazing what you can do with it.
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Thank you for reading. I hope this has inspired something inside you. I go deeper into this in today’s episode of The Primal Potential Podcast. I hope you listen, as it’s one I recorded from my heart.
If you would like to not only learn how to change but how to get out of your own way, the 12 Weeks To Transformation Program may be what you need. This is your last chance to join us in 2019.
(and because I’ll soon have my daughter, I’m not sure what 2020 has in store for the program)
I would hate for you to miss out, and I would love to work with you over the next 12 weeks to transform your life. Are you ready to get out of your own way? Visit this page and take the next step with me ⇒
Thanks again for listening and reading, I hope you’ve taken a lot from today’s episode. Please subscribe to the podcast and connect with me on social media. If you have any questions, share them in the comments below.
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Sep 24, 2019 | Podcast
‘The Climb’ is a bonus episode I just couldn’t wait to share with you! Initially, I planned for this to be a December episode. However, as soon as the conversation started, I knew I had to release it now!
In today’s bonus episode, you’re goimg to hear from one of my 12 Weeks to Transformation clients about how she created a massive shift in her life that has her feeling 100 times happier and far more hopeful.
In it, she shares that prior to the 12 WT, she felt she was trying to climb Mount Kilimanjaro in flip flops – totally unprepared and unsuccessful.
Now, she feels prepared for ‘the climb’. She feels like the 12 WT equipped her with boots, a plan, a strategy, a backpack, etc.
Don’t miss today’s episode!
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Join the Fall 12 Weeks to Transformation!
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Sep 23, 2019 | Podcast
Hi friends! Today, I’m incredibly excited to bring you Episode 659 of Primal Potential! Primal Potential is a podcast all about you — your ability to change is not defined by yesterday and doesn’t need to wait until tomorrow. Your transformation is now, no matter what stage you find yourself in life!
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I recently received an email from a listener who informed me that she’d learned a lot from the podcast, but she finds it challenging to shift into action gear. This is a common problem for everyone. Often we engage in a pattern of overthinking, planning, strategizing, and worrying rather than a pattern of action. We need to develop a system of specific practices to make effective changes and shift our mindset into taking action!
Today’s episode is all about equipping yourself with the tools to act. We can equip these tools to overcome the barriers in our lives that keep us from accomplishing what we want.
Know What You Want
An essential part of shifting into action is to be specific with what you want. Do not be broad with your goals. Many people have a general sense of what areas in their lives need changing, but they lack the specificity to make practical changes. Having a broad goal is a good starting point, but you need to define your specific steps to get you there.
I found myself wanting to be a more peaceful person and less stressed. That was an excellent starting point, but I needed to determine separate action steps to work towards that broader goal. I decided that I wanted to be a more steady, less reactive person, and so now I work on that through meditation. I started with a broader goal, but I broke it down into more specific, actionable steps to move towards my goal rather than just wishing that I was moving towards it.
It’s entirely acceptable to have many different areas that you want to work on, but you need to define them separately so that you can take actionable steps towards your different goals! If you have both fitness goals and business goals, you’ll need to determine separate practices for reaching those distinct goals. For example, actionable steps for your business goal may involve developing a habit of networking while your fitness goal may include developing a pattern of daily exercise.
When developing these patterns, it’s essential to shift away from the habit of inaction that springs from over-analysis.
Avoid Inaction and Develop Balance
To take action in our lives, we need to step away from the learning, planning, and hoping modes that hinder us from actually doing. We need to develop a habit of action over inaction. You won’t see change if you just learn, plan, and hope to get in better shape — you have to take actionable steps like hitting the gym or changing your dietary habits to get the results that you want!
Something that often overwhelms people when working on the different areas of their lives is worrying about working on every area daily. They get bogged down by the thought of having to do too much, and that daunting feeling keeps them from working towards what they want. Don’t stress about having to work on every area every day. Some days you will have to prioritize one area over another. If you’re spending much of your day working on your relationships, you may not have time to work on your business, and that is completely fine!
It’s essential to strike a balance in the different areas needing improvement in your life, but you will not be able to work on everything daily. Work on the different areas with specific practices, but don’t let yourself succumb to frustration over being unable to put every one of those specific practices into everyday use.
Also, don’t get overwhelmed by thinking that you’re required to do specific practices for hours of your day. It’s okay to spend only a few minutes working on a specific practice or multitasking while doing it. I put my meditation into practice, but some days I may only meditate for a few minutes or while I’m doing something else. I sometimes meditate while I’m in the shower or when I’m trying to fall asleep at night. A specific practice does not need to consume much of your day to be effective.
Be the Best Version of Yourself Every Day
A practice that I teach in my 12 Weeks of Transformation program is the identity journal. We utilize questions to direct us into what specific actions we need to take in our lives. We use the challenges that we face on a weekly basis and turn those challenges into opportunities to develop patterns and engage in beneficial practices. We ask ourselves how we can take daily action to work towards our goals. For example, if your goal is to grow your business, you might ask yourself, “How can I grow my network today?” Ask yourself specific, actionable questions that you can today to overcome the challenges in your life.
If a challenge that you’re facing is losing weight, a specific practice that you may need to implement is healthy eating. You might use your identity journal to ask, “How can I eat healthy today?” You continue asking yourself that question daily so that you can develop consistency in that specific practice and develop a healthy eating pattern.
We focus on winning every day and striving to be the best version of ourselves. An essential part of being that best version of yourself is not carrying your past self with you. It’s okay if you weren’t the best version of yourself yesterday — just focus on today. Don’t let your unhealthy patterns from last year determine how you’re going to be this year. Focus on what you CAN do rather than what you can’t do. You’re never going to be able to change your previous self, so focus on being the best version right now rather than beat yourself up about who you’ve been.
To become a person who engages in patterns of consistent action towards their goals, you need to approach every day with fresh enthusiasm in getting things done. Leave behind yesterday, and focus on being the best you today. Ask yourself, “What can I do today?” and “Who can I be today?” Don’t waste your attention on what you can’t do.
Developing a SYSTEM
I recently heard a helpful acronym for shifting into action gear called SYSTEM — “Save Your Self Time, Energy, and Money.” We must develop systems in every area of our lives that we want to improve.
If you find yourself struggling in a particular area, the chances are that you don’t have a proper system in place. You may be struggling with house cleaning or developing healthy eating habits because you lack the organizational system to break down what you need to do into specific, actionable patterns. For example, a common system is the evening routine. Often people use their evenings to lay out their clothes and make lunches to save themselves time, energy, and money the next day.
A system that I’ve developed for myself is focusing on a different task every day of the week. On Mondays, I record webinars, coaching audios, and focus on other work that involves my 12 Weeks of Transformation program. Tuesdays, I record podcasts, and I write on Wednesdays. I structure my days like this because then I don’t have to waste my time and energy with the question, “What do I need to get done today?” I have the pattern of different tasks on different days so that I can entirely focus my attention on the daily task at hand. This system enables me to get everything done related to Primal Potential in a time-effective way.
We need to develop systems in different areas of our lives to take on the challenges and tasks that we face in a manageable way. The 12 Weeks of Transformation is a great system because we take on the different challenges in our lives through the identity journalling, daily coaching audios, and weekly coaching webinars. We develop patterns of implementing specific practices to grow in the different areas of our lives.
Seek Help From Others
A valuable method of developing patterns of action is to surround yourself with other achievers. When you’re part of a community that also wants to grow, you have others holding you accountable and inspiring you to continue working on yourself.
This idea of communal growth is what formed my Masters Club. People didn’t want to leave the community of action and growth after finishing my 12 Weeks of Transformation, so we developed a community of achievers even though we had the tools to change independently. You don’t necessarily need other people to help you change your patterns, but it’s extremely beneficial if you’re having difficulty.
Another way in which people can develop a mindset of action is by getting a coach. Coaches are essential for those moments in which we feel overwhelmed or unmotivated to continue working on ourselves. I utilize an incredibly helpful coach who has helped guide me to where I am today. Our conversations make my steps to further success so much clearer. I’m able to effectively direct my attention to what actions I need to take through our edifying conversations.
Not everyone wants a coach to help them make changes — and that’s completely fine! — but many need that additional outside assistance to guide them on their journey to developing the mindset of action. This is why so many have informed me that they benefited from the 12 Weeks of Transformation program.
Only recently, someone told me that they joined the program because they didn’t trust themselves to make the changes on their own — and that’s completely understandable! Sometimes we need that additional help to push us towards who we want to become.
Write a Letter to Your Future Self
Finally, I recommend that you write a letter to future yourself 90 days from now about what you want to achieve within that time. You can write about the different ways that you’ve grown and the healthy habits that you’ve created and the consistency that you’ve upheld. I wrote a letter to myself about how I’ve done a great job of becoming a calmer person because that is what I’m going to achieve within those 90 days. I wrote down who I want to be in 90 days, and now I’m going to do it!
In my 12 Weeks of Transformation program, I’m having everyone send me their letters to help them become that person they’re writing to in their message!
I encourage you to get on the waitlist for our next 12 Weeks of Transformation! If you value structure, guidance, accountability, and coaching, then this program is for you! It is all about you and getting you to overcome what’s holding you back. The program consists of a more personal and structured approach to beat day-to-day obstacles and realize your full potential! I’ve talked to so many people who have gone through the program and said that it helped them become a better parent or spouse and that it made them feel more confident and happier. I want that for all you, friends! If you think this may be right for you, don’t hesitate to check out the 12 Weeks of Transformation!
Join Now
During these trying times, I also recommend that you sign up for our daily mindset upgrades. I send out daily texts of encouragement to help you develop a pattern of action.
If you want to connect on social media, follow me on Instagram (@Elizabethbenton) and Facebook (@Primalpotentialpodcast)!
Friends, I hope this episode inspires you to seize the opportunity to make changes in your life. Now is your time to develop good habits and take active steps towards success!
Elizabeth Benton
IN TODAY’S SHOW YOU WILL LEARN:
- The most common barriers that prevent people from taking action, and the simple steps you can take to overcome them
- One of the biggest impacts having a coach has on your life, and how my own recently reminded me of this
- The 6 Steps you need to take to become a person who not only comes up with a great plan, but then executes on this each and every time
- The huge (yet underrated) role “specificity” plays in this 6 Step Process, and the steps you can take to become more specific with your actions
- The single biggest aspect of “balance” that most people overlook, but arguably plays the largest role in achieving balance in your life
- How most people compare themselves to who they used to be, and how this holds you back and prevents you from acting on today
- The role SYSTEMS play in all this, and how you don’t need to be good at creating them to implement them into your life
- How I recently challenged myself to write an important letter, and the massive impact it’s already had on me, my work and my mindset
TODAY’S RESOURCES:
