1255: Consistency Essentials Pt 1

CONSISTENT by Primal Potential

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Motivation

הוסף לפני seven שנים

תוכן מסופק על ידי Elizabeth Benton. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Elizabeth Benton או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.

We Have The Receipts

1
Battle Camp S1: Reality Rivalries with Dana Moon & QT 1:00:36

לפני 14 ימים1:00:36

הפעל מאוחר יותר

רשימות

לייק

אהבתי

1:00:36

Do you have fond childhood memories of summer camp? For a chance at $250,000, campers must compete in a series of summer camp-themed challenges to prove that they are unbeatable, unhateable, and unbreakable. Host Chris Burns is joined by the multi-talented comedian Dana Moon to recap the first five episodes of season one of Battle Camp . Plus, Quori-Tyler (aka QT) joins the podcast to dish on the camp gossip, team dynamics, and the Watson to her Sherlock Holmes. Leave us a voice message at www.speakpipe.com/WeHaveTheReceipts Text us at (929) 487-3621 DM Chris @FatCarrieBradshaw on Instagram Follow We Have The Receipts wherever you listen, so you never miss an episode. Listen to more from Netflix Podcasts.…

לפני שנה 23:41

MP3•בית הפרקים

We are kicking off our Consistency Essentials series and I hope you love it! Listen, share and click here to dive into my newest ebook that will help you apply these concepts to your goals, your circumstances and your most compelling excuses.

If you are looking for more structure, support and regular coaching, join me in The Consistency Course!

1756 פרקים

#Fitness #Affirmations #Loseweight #Mindset #Money #Selfhelp #Weightloss #Elizabeth Benton #Nutrition #Transformation #Motivation #Self-Improvement #Goals #Podcasting Education #Inspiring

1255: Consistency Essentials Pt 1

CONSISTENT by Primal Potential

33 subscribers

published לפני שנה

שתפו

MP3•בית הפרקים

If you are looking for more structure, support and regular coaching, join me in The Consistency Course!

1756 פרקים

#Fitness #Affirmations #Loseweight #Mindset #Money #Selfhelp #Weightloss #Elizabeth Benton #Nutrition #Transformation #Motivation #Self-Improvement #Goals #Podcasting Education #Inspiring

כל הפרקים

CONSISTENT by Primal Potential

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1303: More Fun & Joy - How They Can Support Your Goals, Not Sacrifice Them 29:22

לפני 1 day29:22

29:22

We’ve been sold a lie that progress has to be painful—and that if we enjoy the path, we’re probably doing it wrong. But what if the opposite is true? In this episode, I’m introducing you to an idea I’m calling 75 Fun—not a challenge, not a reset, but a rhythm. A summer rhythm that actually feels good to live. One that includes strength, rest, play, and connection… without guilt or burnout. We’ll talk about: Why most plans fall apart (hint: they’re miserable) The fear that “ease” means “failure” How I’m designing a life I don’t want to escape from this summer The difference between indulgence and intentional joy What my personal 75 Fun rhythm looks like (and how you can create your own) This isn’t about perfection. It’s not about doing more. It’s about finally creating a life you love to live—one small decision at a time. Mentioned In Today's Episode: Join me inside The Consistency Course! Grab my fave protein powder (use the code BENTON to save $10 on your first order)…

CONSISTENT by Primal Potential

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1302: The Real Reason You’re Stuck: Pressure Screams, Priority Whispers 16:35

לפני 7 ימים16:35

16:35

You don’t need more time — you need fewer false fires. If you constantly feel like there’s just not enough time , this episode will change the way you see your life — and your to-do list — forever. Inside the Consistency Course, I hear it every day: “Life got busy. I meant to do XYZ. But the day got away from me.” And the problem isn’t laziness or lack of motivation — it’s the fact that we’ve confused pressure for priority. We’ve been taught to answer to what’s loud, urgent, and externally expected. But that kind of pressure has nothing to do with what actually matters to us. In today’s episode, I’ll show you exactly how to stop working in your life — and start working on it. You’ll walk away with tools to clarify your true priorities, protect your time, and reset your habits so they actually reflect what matters most to you. 🔑 In this episode, we’ll unpack: Why pressure screams louder than priority — and how to stop answering it The real difference between “need to” and “want to” — and why that distinction matters Why working in your life is keeping you stuck (and how to start working on your life instead) The simple perspective shift that reveals what’s really urgent — and what’s just noise How to protect your most valuable time — even in a full, chaotic life 🧭 Ask yourself: What are my top three true priorities right now? Do my habits, calendar, and energy reflect those priorities — or not? What needs to change so that they do? 📌 Quote to remember: “You don’t need more time. You need fewer pressures disguised as priorities." “Most people are working in their lives. Very few are working on them.” 💬 Want more support? 📘 Learn more about The Consistency Course 📥 DM your questions to @elizabethbenton on Instagram to be part of a future follow-up episode. 📝 Get the free 20-question workbook at primalpotential.com/consistency-questions If this episode hit home, let me know! Leave a review or share this with someone who needs to stop spinning and start creating a life they love.…

CONSISTENT by Primal Potential

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1301: Don’t Feel Ready? Why Resourcefulness Beats Readiness Every Time 23:00

לפני 9 ימים23:00

23:00

If you’re waiting to feel confident, prepared, or fully equipped before you go after your goal — this episode is your wake-up call. In this raw and honest solo show, I’m sharing lessons from a recent experience hosting the very first gala for the Dagny Foundation — including what it taught me about discomfort, asking for help, scrappy problem-solving, and why we often stay stuck by thinking the same old thoughts. I’ll walk you through the biggest mindset shifts that helped me get through something I didn’t feel ready for — and how those same shifts apply directly to your goals. If you’ve ever felt unqualified, overwhelmed, or afraid to start, this is the conversation you need to hear. What You’ll Learn in This Episode: ✅ Why waiting to feel ready keeps you stuck ✅ How discomfort can actually be a green light for growth ✅ Why asking for help is your power move, not your weakness ✅ Real examples of resourcefulness in action ✅ How to stop thinking inside the same limiting mental box ✅ Why what you’re dreading is almost never as bad as it seems Listener Challenge: Ask for help this week — even if it feels awkward. Do one uncomfortable thing you’ve been avoiding. Brainstorm 3 “stupid” ideas — and act on one of them. Links & Mentions: The Dagny Foundation The Consistency Course Grab Fit20 - the protein powder I gave away on today's episode . Our family loves it and the code BENTON can save you $10 on your first order. Tag Me & Share! If this episode hit home for you, share it with a friend and tag me @elizabethbenton on Instagram — I’d love to hear what stood out most!…

CONSISTENT by Primal Potential

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1300: Ghosting Your Goals - And How to Stop 27:06

לפני 14 ימים27:06

27:06

We’ve all done it. Started strong. Felt focused. Made a plan. And then… disappeared on ourselves. We check out. Drift. Ghost our own goals. Not because we don’t care. Not because we’re lazy. But because somewhere along the way, doing the work stopped feeling desirable. In this episode, I’m breaking down the real reasons we stop showing up—and how to finally change the pattern. Because this isn’t just about missing a few days. It’s about rebuilding trust with yourself and learning how to stay—especially when it’s hard. In this episode, we’ll talk about: Why your mindset and your strategy both shape your consistency The subtle beliefs that make not showing up feel easier How “eating your emotions” and “self-sabotage” are keeping you vague and stuck Why you need to practice disappointment (yes, really) What overstimulation is doing to your focus—and how to reset it Why showing up at 2% effort still counts (sometimes, it counts more) You’ll also hear how I use these same principles in my own life—and how we apply them inside The Consistency Course to help people finally stop ghosting their goals. This is one of those episodes you might want to listen to twice—because we’re not just talking about how to show up today. We’re talking about how to stop disappearing for good. Ready to stop drifting and start practicing? 💻 Learn more or join The Consistency Course Loved this episode? 🎧 Share it with a friend who keeps starting over. 📝 Screenshot and tag me with your takeaway @elizabethbenton ⭐️ Leave a review to help others find this message when they need it most.…

CONSISTENT by Primal Potential

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1299: How AI Can (and Can’t) Help You Reach Your Goals 20:55

לפני 16 ימים20:55

20:55

Is AI your new accountability partner… or just another shiny distraction? In this episode, I’m sharing a real, nuanced conversation about the rise of AI tools—how they can support your goals, where they fall short, and why none of it matters if you’re still skipping the root work. I use AI. I love it. It’s smart, fast, and powerful. But I’m seeing more and more people treat it like a replacement for coaching, for community, for consistency—and that’s where things get dangerous. 🔑 We talk about: What AI can help you with (meal plans, workouts, motivation…) Where it completely fails you (especially on your hard days) Why self-awareness still beats strategy every time The truth about “on/off” behavior loops and how AI can make them worse A story about a client who had all the tools—and was still stuck Because here’s the truth: You don’t need more information. You need to become the person who actually follows through. 🧠 This episode will help you: Use AI without outsourcing your self-leadership Spot the patterns that keep you stuck (and call them out) Finally understand why your problem isn’t about the plan—it’s about the practice 🎯 And if you’re tired of ghosting your goals and calling it “life happens”… This is exactly why I created The Consistency Course . It’s time to stop starting over. Let’s build the skill together. Mentioned In Today's Episode: Mood+ (use code BENTON to save $10 on your first order) Check out Upgrade - a go-at-your-own pace 6 week program around implementation and becoming a better thinker (so you make better decisions) P.S. Tag me on IG with your favorite takeaway or aha moment—I love hearing what lands for you.…

CONSISTENT by Primal Potential

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1298: Grace vs. Letting Yourself Off the Hook 16:02

לפני 21 ימים16:02

16:02

Let’s talk about something a lot of people get wrong. Grace is not the same thing as giving yourself a pass. It’s not pretending the slip didn’t happen, and it’s not code for “oh well, I’ll try again tomorrow.” In this episode, we’re breaking down the critical difference between giving yourself grace and letting yourself off the hook — and why that distinction might be the key to finally building the consistency you’ve been chasing. I’m sharing personal stories, powerful mindset shifts, and a simple way to move forward when things don’t go as planned — without spiraling, shaming, or slipping into all-or-nothing thinking. 🔑 In this episode: A practical definition of real grace (and what it’s not) How to respond to missed goals without making them mean something about you A 3-step process to recalibrate and move forward with purpose How to know when you're actually letting yourself off the hook 🔗 Resources Mentioned: 📘 Free Fat Loss Framework E-Book If you want to lose weight without the all-or-nothing patterns, this is your starting point. 👉 Download here 🎯 The Consistency Course Stop quitting. Start leading yourself. Weekly check-ins, unlimited support, and the real tools for lasting change. 👉 Explore the course 🥤 Protein Powder I Use Every Day: Fit20 Clean, delicious, and keeps me full — with no digestive drama. Save $10 with code BENTON 👉 Order Fit20 here…

CONSISTENT by Primal Potential

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1297: Emotional Spiral vs. Emotional Sobriety 31:22

לפני 23 ימים31:22

31:22

We’ve all been there — an emotion hits hard, and before we even realize it, we’ve abandoned our plan, quit on the day, or convinced ourselves that we’re off track. But what if there’s another way? In this episode, I’m breaking down the difference between emotional spiral and emotional sobriety — and how emotional leadership is the missing link for so many people struggling with inconsistency. You’ll hear real-life examples, practical reflection questions, and simple steps to start shifting your patterns right now. If you’re ready to stop following your feelings and start leading yourself through them , this one’s for you. 🔑 In this episode: Why emotional spirals feel true (but usually aren’t) Real examples of what emotional sobriety looks like in everyday life How to stop letting your feelings be your decision-making criteria A step-by-step breakdown to get your emotions out of the driver’s seat 🔗 Resources Mentioned: 📘 Free Fat Loss Framework E-Book Get clear on what actually works (and what doesn’t) — without another diet to follow. 👉 Download here 🎯 The Consistency Course If you're tired of knowing what to do but still not doing it — this is where everything changes. Weekly check-ins, unlimited messaging, real-life results. 👉 Explore the course 🥤 My Favorite Protein: Fit20 Clean ingredients, great taste, no bloating. Save $10 on your first order with code BENTON 👉 Order Fit20 here…

CONSISTENT by Primal Potential

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1296: Hard Isn’t the Headline—How to Reorient and Stay Anchored When Life Gets Chaotic 25:04

לפני 28 ימים25:04

25:04

We all have moments where everything feels hard—parenting, food choices, work, motivation. But what if the real problem isn’t the hard? What if it’s the headline we keep writing about it? In this episode, we’re talking about how your internal headlines, orientation, and daily anchors shape your progress—or your struggle. Because it’s not just about effort. It’s about direction. And if you’re not tethered to the right things, you will drift. 💥 In this episode, I’ll show you: Why “this is hard” might be the most disempowering headline you can carry How to reorient yourself toward the person you want to become (instead of defaulting to the person you’ve practiced being) The powerful metaphor of the barn rope in a snowstorm—and why you need a tether too How to rewrite your mental headlines to pursue results, not relief 🔁 Core Themes: 📰 1. Hard Doesn’t Have to Be the Headline If you always lead with “this sucks” or “this is hard,” you’re subconsciously anchoring yourself to the need for relief. That’s why you check out, scroll, snack, or quit. But hard doesn’t have to define your day—or your identity. 🧭 2. Reorient Before You React Most of us aren’t stuck—we’re just disoriented. We say we want change but keep facing the direction of comfort, distraction, or fear. Progress starts with a pivot. Reorientation is a practice—not a one-time fix. 🪢 3. Tether Yourself to Prevent Drift Life is a blizzard. Without an intentional tether, you’ll get lost. Whether it’s a weekly check-in, a journaling habit, or a goal review—you need something to hold onto when you’re steps away from quitting. ✨ Quotes Worth Repeating: “When hard is the headline, we start subconsciously looking for relief instead of results.” “You don’t need to try harder. You need to reorient.” “The tether keeps you from drifting when the storm rolls in.” 🧰 Resources Mentioned: 📘 Fat Loss, Simplified – 2025 E-Book : Includes mindset and strategy tools that expand on this episode. 🧭 The Consistency Course : Your full framework for staying anchored, even when life feels chaotic. 📺 YouTube Channel : Free videos and deeper dives beyond the podcast. 💬 Join the Conversation: What’s your current headline? Are you oriented toward possibility, or stuck staring at the past? DM me on Instagram @elizabethbenton or reply to this episode to share your story. Let’s keep the conversation going.…

CONSISTENT by Primal Potential

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1295: The 3-Minute Rule: Get to Higher Ground Before You Make the Choice 24:12

לפני 30 ימים24:12

24:12

Ever notice how your hardest decisions—like skipping a workout or reaching for junk food—usually happen when you're tired, stressed, or just done ? In today’s episode, I’m sharing a simple but game-changing tool I use in those moments: The 3-Minute Rule. This isn't about forcing willpower or waiting to "feel like it." It's about giving yourself three intentional minutes to shift where you're making the decision from —so you can choose with clarity, not chaos. 🛠️ Resources & Links: Join The Consistency Course – If you want to practice tools like this alongside coaching, community, and structure, TCC is for you. Fat Loss E-Book - Mindset, Nutrition and more, including exclusive Q&As In Today's Episode You’ll hear: Why decisions made at your lowest emotional point often sabotage your goals What it means to “get to higher ground” and how to do it fast Real-life examples from my own week (yes, including kids, cookies, and chaos) How this ties into the advice Olympic gymnast Nastia Liukin got from her coach: “Never quit on a bad day” Whether it's a glass of water, a few deep breaths, or 3 minutes in the sun—this practice is a game-changer for anyone working toward consistency, self-trust, and lasting change. 🔥 What You’ll Learn: What “higher ground” means in real life (and how to reach it fast) A proven way to disrupt emotional spirals without relying on motivation How this simple pause builds discipline faster than pressure ever will 🛠️ Resources & Links: Join The Consistency Course – If you want to practice tools like this alongside coaching, community, and structure, TCC is for you. Fat Loss E-Book - Mindset, Nutrition and more, including exclusive Q&As 📝 Quotes Worth Repeating: “You don’t need to make the perfect choice. You just need to get to higher ground.” “You don’t quit on a bad day. You don’t decide from your lowest ground.” “Motivation might come and go, but this 3-minute rule is available to you every single day .” 💬 Let’s Connect: Loved this episode? Take a screenshot, share it to your IG Stories, and tag me @elizabethbenton —I love hearing how these tools land for you.…

CONSISTENT by Primal Potential

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1294: 4 Questions to Ask Before You Give Up (Again) 21:32

לפני 5 weeks21:32

21:32

4 Questions to Ask Before You Give Up (Again) A guide to breaking your pattern and finally moving forward 🔥 Episode Summary: There are millions of people silently drowning in overwhelm, stuck in patterns they desperately want to break — and yet, they keep turning down the life rafts being thrown their way. They say things like: “I start but never finish.” “I know what to do, I just don’t do it.” “I’ve already invested so much and nothing works.” These beliefs feel like truth, but they’re actually traps. In this episode, I’m holding up a mirror — not to call you out, but to call you up. If you’re tired of striving but never arriving, this episode will walk you through: The 3 core beliefs that are keeping you stuck Why your pattern is stronger than your plan — and how to change that 4 powerful questions you can ask to finally break free from your cycle A new way to make decisions that’s rooted in possibility, not fear 🧠 This episode will help you: ✔ Stop using the past as a reason to quit the future ✔ Catch yourself when you're turning down help ✔ Challenge the “I always give up” identity ✔ Take one aligned step — even when it’s uncomfortable 🔗 Mentioned in this episode: 👉 Register for the FREE webinar: https://event.webinarjam.com/register/13/r1omrt4 April 8 & 9 — two completely different, totally free live trainings to help you go From Stuck to Unstoppable. ✨ Shareable Moments: “You're not afraid of wasting money. You're afraid of wasting hope.” “You’re not doomed to repeat your past — you’re just putting too much stock in it.” “If success was guaranteed… would you still hesitate?” “Stop calling yourself out. Start calling yourself up.” “Sometimes the loudest story isn’t the truest story — it’s just the one you’ve repeated the most.” 🎧 If this episode hit home, share it with a friend. Let’s stop giving power to our patterns — and start walking in possibility.…

CONSISTENT by Primal Potential

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1293: Before You Start Over Again… Listen to This 11:48

לפני 5 weeks11:48

11:48

This isn’t another how-to episode. It’s not a checklist. It’s a letter — from my heart to yours — for the woman who’s tired of starting over, but still hasn’t given up. If you feel like you’re already halfway out the door… if you doubt it’ll work because it hasn’t worked before… this one’s for you. In this episode, we unpack: The real reason you’re stuck (hint: it’s not discipline) Why more rules aren’t the answer How to rebuild self-trust, fast What “habit debt” is — and how to pay it off The most powerful shift to finally feel unstoppable This one’s personal — and it just might change everything. 💛 Don’t Miss: I’m teaching a free 2-night live workshop starting April 8th called From Stuck to Unstoppable — and I would love to see you there. 🎟️ Save your spot here 🔗 Links & Resources: Register for the free workshop: Click here to sign up DM me on Instagram if you have questions! http://instagram.com/elizabethbenton/…

CONSISTENT by Primal Potential

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1292: 4 Keys for Consistency With Nutrition 26:23

לפני 6 weeks26:23

26:23

💬 Episode Summary: You don’t need more willpower. You don’t need a new plan. What you do need is a new perspective on what consistency actually looks like—and how to make it feel easier and more natural in your real, messy, unpredictable life. In this episode, I’m sharing 4 hidden keys to consistency that most people overlook. We’ll talk about how to shift from being stuck in attention —just consuming more info—to participation —actually building the practices that create lasting change. If you've ever said: “I know what to do, I just don’t do it.” “I can be consistent in other areas of life, just not with food.” “I always start strong but fall off track…” Then this is the episode that could change everything. 🧠 What You’ll Learn: Why shrinking the commitment leads to real consistency How emotional sobriety is a key to bouncing back without the drama Why “identity-based consistency” beats any diet or plan The massive difference between paying attention and participating —and why that gap keeps so many people stuck 🛠 Resources Mentioned: 📘 Grab the 2025 Fat Loss eBook: “Fat Loss, Simplified” If you want to make fat loss easier without extremes, this book is your roadmap. Mindset, metabolism, and the strategies that actually stick. 🎥 Subscribe to My YouTube Channel Want more short, powerful videos to help you stay consistent and close the gap between what you know and what you do? Join me on YouTube for fresh episodes, tools, and live conversations where I'd love to answer your questions! 🔁 Let’s Stay Connected: If this episode hit home for you, be sure to subscribe, rate, and review. Your reviews help me reach more people who need this message. And hey—don’t just listen. Practice. Pick one small shift and take action today. The transformation lives in the participation.…

CONSISTENT by Primal Potential

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1291: Rewiring Your Mind for Weight Loss 25:48

לפני 6 weeks25:48

25:48

🎙️ Rewiring Your Mind for Weight Loss Subtitle: Shifting from Willpower Battles to Lasting Change Without the Mental Exhaustion Head right now to my new YouTube Channel - subscribe and turn on notifications so you don't miss the new carbohydrate series starting soon! Grab your copy of our new Fat Loss E-Book Episode Summary: If you’re stuck in a cycle of “I’ll start tomorrow,” feeling emotionally exhausted, or just wondering why weight loss feels like a mental war—you’re not alone. In this episode, we’re rewiring the internal scripts that keep you stuck. This isn’t about more willpower or more discipline. It’s about thinking differently so your change finally sticks. 🔥 What You’ll Learn: Why “I’ll start tomorrow” is a trap—and what to do instead How to stop using stress, time, and emotions as excuses The shift from all-or-nothing thinking to intentional, identity-based change How to turn “this one thing won’t hurt” into “this one choice matters” Why you’re not broken—just operating from the wrong mental framework 🧠 Mindset Shifts We Cover: 💭 “I’ll start tomorrow” → New Thought: Change doesn’t start later. It starts with your next decision. → Practice: What can I do right now to close the gap between where I am and who I want to be? 💭 “I don’t have time” → New Thought: Time isn’t the barrier—prioritization is. → Practice: Find five minutes and use them. You’re proving something to yourself. 💭 “I’m too tired/emotional” → New Thought: Emotions are real, but they don’t make my decisions. → Practice: Anchor to identity: “I’m the kind of person who honors what I want most.” 💭 “This one thing won’t hurt” → New Thought: Every choice is a vote for who I’m becoming. → Practice: Ask: What story am I reinforcing with this decision? 💭 “Nothing works for me anyway” → New Thought: I haven’t failed—I’ve just been focused on behavior, not belief. → Practice: Begin where change really happens: with a new perspective. 💭 “I just don’t want to miss out” → New Thought: I’m not missing out—I’m opting in to what matters most. → Practice: Reframe indulgence: What do I gain by saying no? 💭 “I’m overwhelmed” → New Thought: I don’t need a full plan—I need a next step. → Practice: Ask: What’s my next best choice right now? 💬 Listener Homework: Choose one belief from the episode that shows up for you often. Journal on what it’s been costing you—and what you want to believe instead. Try the practice we outlined next time that old thought shows up. 🔗 Resources Mentioned: 📘 Chasing Cupcakes – The mindset foundation 🛠️ Tools for the Trenches – Daily practices for when things feel hard 📄 2025 Fat Loss Simplified E-Book – Free download for mindset & metabolism tools 💻 The Consistency Course – Learn to follow through and follow through ✨ If you loved this episode, please share it with a friend who’s stuck in the “start tomorrow” cycle—and leave a review to help more people find this message.…

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1290: How to Personalize Your Carbohydrate Approach for Fat Loss 19:18

לפני 7 weeks19:18

19:18

Episode Summary: When it comes to fat loss, there is no one-size-fits-all approach to carbohydrates. In this episode, we dive into how to personalize your carbohydrate intake based on key factors such as your baseline diet, body composition, activity level, and even your unique blood sugar response. By understanding how your body processes carbs, you can fine-tune your intake for sustainable fat loss and optimal energy levels. Before we get started, grab your copy of my new Fat Loss E-Book! Here's the link . And, head over to my new YouTube channel to subscribe and turn on notifications before the new Carb Series kicks off next week. What You’ll Learn in This Episode: ✔ How to assess your baseline carbohydrate intake before making adjustments ✔ Why muscle mass and body fat percentage impact carb tolerance ✔ The role of activity level in determining your optimal carb intake ✔ How health goals (fat loss, performance, hormone balance) influence carb strategy ✔ Why food sensitivities and individual blood sugar responses matter ✔ Practical strategies for tracking and adjusting your carb intake Key Factors to Consider When Personalizing Carb Intake 1. Your Baseline – Where Are You Starting? Before making changes, assess your current carbohydrate intake. Track what you eat for a few days and consider factors like: Blood sugar response (using a glucometer or continuous glucose monitor) Insulin sensitivity (fasting glucose, HbA1c levels) Energy levels and hunger cues 💡 Example: If you currently eat 60% of your calories from carbs and experience energy crashes, adjusting your intake or choosing slower-digesting carbs may help. 2. Your Body Composition Your muscle mass and body fat percentage influence how efficiently your body processes carbohydrates. More muscle = better glucose storage and insulin sensitivity. Higher body fat = reduced carbohydrate tolerance. 💡 Example: A lean individual (12% body fat) might benefit from higher carb intake to fuel workouts, while someone at 25% body fat may do better with a moderate approach, limiting carbs to post-workout meals. 3. Your Health Goals Carbohydrate intake should align with your specific goals: Fat Loss: Lower to moderate carb intake may enhance fat oxidation. Performance & Recovery: Athletes or those with high-intensity workouts need sufficient carbs for energy. Hormonal Balance: Women experiencing menstrual irregularities or menopause may need strategic carb inclusion to support hormone health. 💡 Example: A woman with hypothyroidism may benefit from including 100-150g of carbs per day to support metabolism and thyroid function. 4. Your Activity Level Your carbohydrate needs should match your energy expenditure: High-intensity training (CrossFit, HIIT, weightlifting) requires more carbs. Low-intensity activities (walking, yoga) require fewer carbs. Sedentary lifestyles benefit from a lower-carb approach. 💡 Example: A marathon runner training daily may need 200-300g of carbs per day, whereas someone with a desk job may thrive on 50-100g. 5. Your Food Sensitivity & Blood Sugar Response Not all carbs affect people the same way. Some experience stable blood sugar after eating rice, while others see spikes and crashes. 💡 Example: Two people eat a banana: Person A: Blood sugar rises slightly (85 mg/dL → 95 mg/dL) – can tolerate bananas well. Person B: Blood sugar spikes significantly (85 mg/dL → 140 mg/dL) – may benefit from pairing the banana with protein or opting for lower-glycemic fruits like berries. Practical Takeaways: ✅ Track your baseline intake ✅ Experiment with carbohydrate timing—many people do well eating carbs post-workout. ✅ Monitor blood sugar responses with a CGM or glucometer if needed. I've used Levels - you can check it out here ✅ Consider carb cycling—higher carbs on training days, lower on rest days. ✅ Pay attention to biofeedback—adjust based on energy, sleep, and cravings. 🎧 Tune in to learn how to dial in your carbohydrate intake for your unique body and fat loss goals! Resources & Links: Fat Loss E-Book Follow Me on Instagram for daily tips! Subscribe to my YouTube channel and turn on notifications! 📩 Have questions? DM me on Instagram or email me at elizabeth@primalpotential.com Enjoyed the episode? Leave a review and let me know what you found most helpful!…

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1289: 3 Life Changing Blood Sugar Strategies That Will Help You Lose Weight 23:37

לפני 7 weeks23:37

23:37

In this episode of the Primal Potential Podcast, we’re diving into three powerful but simple strategies to help you optimize your blood sugar, improve your insulin sensitivity, and increase your energy levels. These are real-world, easy-to-implement hacks that go beyond the usual “eat less sugar” advice. Before we get started, grab your copy of my new Fat Loss E-Book! Here's the link . And, head over to my new YouTube channel to subscribe and turn on notifications before the new Carb Series kicks off next week. Hack #1: Get Sunlight First Thing in the Morning ☀️ Did you know that getting direct sunlight within the first hour of waking helps reset your circadian rhythm, which plays a major role in blood sugar regulation and insulin sensitivity? Pairing this with light movement (like a 10-minute walk or some gentle stretching) can improve how efficiently your body uses glucose before breakfast. What the Science Says: On average, exposure to sunlight improved insulin sensitivity by 18.75%. Median improvement was 18%, meaning half of people experienced even greater benefits. Range of effects: Sunlight exposure improved insulin function by 15-22%. Glucose tolerance: Participants who got more sunlight saw a 12-16% improvement in how well their bodies processed carbohydrates. 💡 Want to learn more? Stay tuned for my upcoming Carb Series on YouTube (launching April 1st), and check out Episode 1200 of the Primal Potential Podcast for more deep dives on blood sugar optimization. Hack #2: Use a Continuous Glucose Monitor (CGM) to Track Your Blood Sugar 📊 One of the most eye-opening things I’ve done for my health is using a Continuous Glucose Monitor (CGM). Seeing how things like poor sleep, stress, and even "healthy" foods impacted my blood sugar completely changed how I eat and manage my energy. What a CGM Can Reveal: Which Foods Spike YOUR Blood Sugar the Most – You might assume all carbs affect you the same, but a CGM might show oatmeal spikes you more than rice or bananas spike you more than berries. Your Personal “Glucose Tolerance Window” – Some people handle carbs better in the morning, while others see better stability when eating them at night. How Stress Impacts Your Blood Sugar – Blood sugar can spike from stress alone, even without food. A CGM can help identify triggers. The Effect of Exercise on Blood Sugar – Some people see big drops after walking, while others might experience spikes after intense workouts. Hidden Nighttime Spikes – Poor sleep or late-night eating can lead to high fasting blood sugar in the morning. Do You Need a CGM? You don’t need one, but it can be a game-changer. You can also track your patterns with a glucometer and test strips or keep a journal of your energy, cravings, and mood swings for free. 👉 Want to try Levels CGM? Use my affiliate link: levels.link/PRIMALPOTENTIAL 🔍 Check out Episode 1073 for my deep dive on CGMs. Hack #3: Move After Meals – Even Just 10 Squats! 🏋️‍♀️🚶‍♂️ You don’t need to overthink this one. Just a few minutes of movement after eating can significantly reduce blood glucose spikes and improve insulin sensitivity. What the Data Says: Average blood glucose reduction from post-meal movement is 19.2%. The most effective movement was a 3-minute walk, which reduced blood sugar by 25%. Even standing at a desk helped, reducing blood sugar by 12%. Simple movement like walking or squats consistently reduced post-meal glucose spikes by 15-25%. Why This Works: Muscle Uptake of Glucose – Moving after a meal forces muscles to use glucose for energy, reducing blood sugar levels. Activation of GLUT-4 Transporters – Physical activity activates GLUT-4 transporters, which help pull glucose out of the bloodstream. Prevents Sugar Crashes & Fatigue – Movement blunts post-meal glucose spikes, preventing crashes, brain fog, and cravings. Easy Ways to Implement This Hack: ✅ Take a 10-minute walk 🚶‍♂️ – Walking at an easy-to-moderate pace within 30 minutes of eating can reduce blood sugar spikes by up to 25%. ✅ Do 10-20 bodyweight squats 🏋️ – No time to walk? Squats or calf raises are just as effective. ✅ Use a standing desk 🖥️ – If walking or squats aren’t an option, just stand and shift your weight instead of sitting. ✅ Pace around your house 🚶‍♀️ – Walking inside for just 3 minutes can make a difference. Resources & Links from This Episode 📖 Fat Loss E-Book – Get my 2025 Fat Loss Guide for practical strategies on metabolism, mindset, and lasting progress. 📺 Subscribe to my YouTube Channel – Turn on notifications for my upcoming Carb Series (Launching April 1st!). 🎙️ Related Podcast Episodes: Episode 1073: Continuous Glucose Monitors – Do You Need One? Episode 1200: The Hidden Impact of Sunlight on Metabolism 💡 What was your biggest takeaway from today’s episode? DM me on Instagram @ElizabethBenton and let me know!…

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