You can do this. You do not need another food list or meal plan. You need to understand and implement strategies to stop emotional eating, self-sabotage and over-indulgence.

I used to be a serious emotional eater. And binge eater. And any-reason-at-all eater. I am not anymore. It's not about willpower. It's about strategy & practice.

Let's PLEASE stop focusing exclusively on food & exercise and start addressing the real issues!

How To Stop Emotional Eating

First you really want to understand the behavior. If I were to ask you why you do it, "I don't know" isn't an option. "I don't know" just means, "I haven't paid enough attention yet to understand it well enough". Start to pay attention. I want you to be able to answer the following questions:

1. What am I doing? (Related to emotional eating, overeating, binge eating, etc)
2. Why do I do it?
3. Where & when does it happen most often?
4. What does it do for me?
5. Is it working?
6. Is it true?
7. Is it worth it?

Really invest in answering those questions. If you feel like you're stuck, keep asking the question "why?" and you'll be surprised by what you uncover.

Then, there are some practical strategies you can implement (one at a time) to help you stop emotional eating. I describe & explain the strategies in detail in this episode so make sure to take a listen to the full episode!

1. Pre-define your daily or weekly indulgences. This will force you to pause, consider your options and select things that are truly worth it. The number of indulgences depends on your baseline (I give concrete examples in the episode).
2. Mandatory questions. You don't have to answer them all, but pick the ones that resonate with you and answer them on paper prior to emotionally eating or over-indulging.
   1. 3 series: How do I want to feel in 30 minutes? How will eating this make me feel? Given those answers, is this indulgence worth it?
   2. Is this choice reflective of the type of person I want to be? If it's not, is it worth it?
   3. If I make this choice every day for the next year, where will I be then?
3. Mandatory pause. You can have it be a micro pause or a long pause, but consider the following before you indulge or make any decision:
   1. Wait 30 seconds
   2. Journal for 60 seconds
   3. Take a walk
   4. Get in a workout
4. Practice self-discipline in other areas not related to food. Build your self-confidence and influence your food choices without every focusing on food. Some examples of things you might work on include:
   1. Making your bed every day
   2. Not hitting snooze
   3. Walking more often
   4. Cleaning the kitchen every day
   5. Maintaining a budget
   6. Flossing your teeth

Make sure to check out the full episode for detailed suggestions on how to implement these strategies to help you stop emotional eating, binge eating or over-indulging.

I want 2016 to be different for you. I don't want you to struggle in the same 'ol ways, being obsessed with weight loss, frustrated, stopping & starting, trying & failing. I want you to be free from food obsession.

I am admittedly a little tough in this episode. I'm ok with that. I'm ok with that because I believe this is the key for how to make 2016 amazing in every way.

I want you to use this short episode as a daily mantra to make this the LAST year you struggle. The last year you feel obsessed with food. The last year you stress about and wish for weight loss.

I want this to be the end of wishing but not doing. I want this to be the end of inconsistency. I want this to be the end of your "all or nothing" approach.

Give your full attention to this episode so you can get really clear on how to make 2016 amazing in every way.

How To Make 2016 Amazing

1. Pick ONE thing. One habit you know that if established will help you reach your goals. I give plenty of examples in the episode.
2. Do it every day.
3. Do not wait for motivation.
4. Do it anyway.

What would happen if you applied your "food approach" to other areas of your life?

What if you didn't take care of your kids until you felt motivated? Until there wasn't a better option? Until you were no longer tempted by things like sleeping in or going out with friends?

What if you only showed up to work when you felt like it?

What if you only went to meetings when there wasn't something better you could do?

It's just one thing.

Ritualize & habitualize it.

If you wait until you feel like it, you'll be wishing for the same changes 5 years from now.

You won't feel like it. Do it anyway.

http://primalpotential.com/how-to-make-2016-amazing/

In today's episode I'm answering your questions about food rewards, earned indulgences and cheat meals. I'll be sharing my perspective on whether or not you should use food as a reward and how to balance strategic indulgences that reflect a healthy relationship with food versus talking yourself into being inconsistent. Where is that line and how do you find it?

Food Rewards, Earned Indulgences & Cheat Meals

The first thing I recommend you do is evaluate whether or not these strategies (food rewards, earned indulgences and/or cheat meals) are working for you:

1. Is there a whole bunch of negative emotional wrapped up in it?
2. Are you limiting your results or slowing your progress?
3. Are they a slippery slope? Does a treat turn into overkill or a binge?

From there, let's look at the idea of "earning" an indulgence. In the episode, we go into a whole lot more detail, but I want you to think about the following:

Would an alcoholic celebrate sobriety with a shot of tequila?

Alright, you're not an alcoholic.

But would you celebrate your child's great grades by suggesting he give himself a break from the next test? Or take a week off of school?

http://primalpotential.com/food-rewards/

Eating healthy on a budget is absolutely possible. In fact, what I want to demonstrate in today's episode is that you can actually save a lot of money by eating clean, eating for fat loss and focusing on whole foods.

Can it be more expensive to eat healthy? Yes. 

Can it be more expensive to not eat healthy? Yes.

You can do it either way. The choice is yours. But eating healthy on a budget is 100% possible.

Eating Healthy On A Budget

I've talked before about details like how to save money on proteins and when it's important to buy organic and what items you can save money on by going conventional. You can check out that episode here.

In today's episode, however, we're talking about the specifics about how you can eat very inexpensively while focusing on fat loss friendly & whole foods.

I have 6 specific recipes you can make for less than 1.99! But before that, let's establish some basics.

• Complex recipes are going to cost far more than simple meals
• Eating for fat loss does not have to include exotic recipes, a million spices or special cooking oils
• Identify your favorite fat loss foods & keep it simple
• It kinda goes without saying that you're going to spend far more if you shop at luxury grocers like Whole Foods. While that is lovely, it is not necessary
• You don't have to opt for the most expensive fruits and veggies. Berries cost more than apples, most of the time. Brussels sprouts cost more than cabbage. Choose wisely and emphasize inexpensive staples.

Bacon & Egg Sweet Potato Cups: $1.04 per person

Salmon Cakes & Mashed Cauliflower: $1.87 per person

Bacon, Egg & Veggie Breakfast Bowl: $1.93 per person

Spaghetti Squash with Ground Turkey: $1.77 per person

Quarter Pound Turkey Burger with Bacon & Avocado: $1.31 per person

BONUS (This one is just over $2.00)
Baked Marinara Chicken Thighs with Brussels Sprouts: $2.12 per person

http://primalpotential.com/eating-healthy-on-a-budget/

It's hard to believe that it is almost the 1 year anniversary of the Primal Potential podcast. Know what the most popular episode was? Q&A 6: How to Make Breakfast A Fat Burning Meal.

Given that, I thought it would be fun to do a follow-up episode answering the most common questions about breakfast and sharing some of my favorite fat loss breakfast recipes and meal ideas.

Fat Loss Breakfast - Your Questions & Answers

This episode goes into detailed answers, meal ideas and recipes so you can create a fat loss breakfast every day!

1. How come some of the thinnest people I know eat carbs for breakfast? How can they do that and be lean if carbs in the morning turns off fat burning?
2. What do you think about having fruit in the morning if your goal is fat loss?
3. Do I have to eat breakfast? I'm not hungry in the morning.
4. I hate eggs. How can I create a fat loss breakfast without eating eggs?
5. What is bulletproof coffee? How does it help fat loss?
6. No matter what I eat for breakfast, I'm hungry within a couple hours. How can I make breakfast fill me up for longer?
7. The idea of vegetables at breakfast turns my stomach. How can I incorporate vegetables at breakfast in a way I'll enjoy?
8. What do you think about juicing? Is juice a good fat loss breakfast?
9. What do you think about intermittent fasting? Is that healthy? Helpful? Dangerous?
10. What breakfast ideas do you have? Especially for meals on the go.

http://primalpotential.com/fat-loss-breakfast/

Self-sabotage poses a huge threat to your goals and your health. Beyond that, it's incredibly frustrating. The key to overcoming it is to understand the ways we talk ourselves into sabotage.

Most people are so frustrated that they continuously set goals then get in their own way. In many cases, they don't even understand how or why it's happening.

How can you want something so bad yet continue to sabotage? Why are you getting in the way of something you want so badly?

I've found that there are 5 common arguments we use to talk ourselves into sabotage. In today's episode, I'll go through the ways we talk ourselves into sabotage and give you a worksheet and checklist to identify how to change the behavior.

Definitely listen to the full episode for an explanation of how we use these senseless (false) arguments and how to stop.

1. I'll start tomorrow
2. This one thing doesn't make a difference
3. It's not working anyway
4. I can make up for it later
5. I've been so good (so I've earned it)

In the episode we talk about why these arguments are not only counterproductive but also completely untrue. I introduce a detailed strategy on how stop letting these lies sneak up on you and throw you off track.

We don't use these arguments because they are real or true. We use them because they give us what we want: permission to be be indulgent.

The most effective way to remove the power of these lies we tell ourselves is to identify:

• what they are
• when we use them
• that they are completely untrue and counterproductive
• positive affirmations with which to replace them

http://primalpotential.com/5-ways-we-talk-ourselves-into-sabotage/

Tony Robbins is one of the world's greatest teachers. He's a motivational speaker, yes, but he's far more than that. He's a coach. He helps people find their own power. He guides people out of their self-imposed darkness and helps them reach their highest potential.

Obviously, I'm a fan. I've read his books, taken his courses and attended his seminars. In today's episode I'm going to share with you what Tony Robbins taught me about weight loss.

In fairness, I wasn't exposed to Tony's teachings until well into my weight loss journey but I am certain I wouldn't be who I am today without the things I've learned from his books, programs and seminars.

What Tony Robbins Taught Me About Weight Loss

1. I need a positive, productive focus & an effective strategy
   1. Specific
   2. Compelling
   3. Within my control
2. Being overweight was giving me something. I was getting something out of it. Overeating and sabotaging my success was providing me something I kept seeking. I'd need to identify the need it was filling in my life and find a more constructive way to fill that need.
3. I can't find happiness within my comfort zone. It's a lie. It's a trap I was caught in.
4. I was using food as an escape. Running never leads to resolution.
5. All of my decisions were primed by my state. I can control my state at any time with things like:
   1. My breathing
   2. My outfit
   3. My posture
   4. My facial expressions
   5. My words
6. I am in control of my emotions. Not taking control of my emotions will prevent me from ever taking control of my food choices & my body.

To get on the FREE Primal Potential VIP email list for recipes, tips, motivation, workouts & more, text the word PRIMAL to the number 44-222 (or, if you aren't in the US, go to PrimalPotential.com)

http://primalpotential.com/what-tony-robbins-taught-me-about-weight-loss/

Are protein bars healthy? What are the best protein bars for weight loss? In today's episode we're talking about things to consider before choosing a protein bar and figuring out whether or not they work for YOU. Many people make big mistakes with protein bars. They think they're making a healthy choice but either they're choosing a super unhealthy bar or they're not realizing that even a "healthy" bar just doesn't work for them!

Protein Bars for Weight Loss - A Buyers Guide

Before we dive into the good/bad/ugly of protein bars for weight loss, here are the issues I have with them in general:

• Using them as a snack but creating more of a meal when a meal isn’t needed
• Eating them when you aren’t hungry because you feel like it’s a "healthy" choice. (Healthy choice or not healthy choice isn’t the problem if you aren’t hungry!)
• Choosing bars that are glorified candy bars – junk ingredients, junk protein, lots of artificial ingredeints and often a TON of sugar
• Eating bars even when they are triggering cravings

First, let's establish WHY you eat them and IF they work for you (or not). Take a few minute to answer the following questions:

• Am I using bars as a meal or a snack?
• Am I eating bars when I'm truly hungry or are they a distraction?
• When are you eating bars? (pre workout, post workout, breakfast)
• Do they satisfy your hunger? With 1 serving? (for many many people, they are a trigger)
• Do they increase or decrease your cravings?
• What is it you like about them:
  • Convenience
  • Taste/flavor/sweet
  • Texture

In this episode we'll talk about the factors you need to look at when choosing a bar, especially when your goal is weight loss. In addition to the above considerations, we'll talk about:

• Protein
• Calories
• Servings
• Sugar
• Fiber
• Artificial ingredients
• Unstable fats

http://primalpotential.com/protein-bars-for-weight-loss/

In today's minisode you're getting a dose of motivation & a pinch in the pants! We're diving into the motivation you need to power your day and get out of the rut of inaction. The reality is this: inaction is harder than action. It really is. Inaction is harder because inaction comes with too much thinking, stressing, planning, hoping & regretting.

Action requires less work, less attention, less focus and less mental mud treading. Don't miss this super-short motivational episode!

http://primalpotential.com/minisode-inaction-is-harder/

In today's episode I'll be sharing my top 3 tips for staying focused so you can accelerate your progress towards your goals.Where focus goes, energy flows. To achieve your goals, you've got to stay focused. But it's not quite that simple. We need to train ourselves to bring our attention to things that serve us & help us reach our goals and then we need to consistently bring our attention there. But how?!

You need to be consistent to reach your goals. In order to achieve consistency, you must harness the power of focus.

In today's episode I'll be sharing my top 3 tips for staying focused so you can accelerate your progress towards your goals.

http://primalpotential.com/top-3-tips-for-staying-focused/

Can we have a little fun today? I want to talk about fun, healthy holiday gift ideas. I'll admit right off the bat that I'm a super practical person. I have enough sweaters, candles and knick knacks. Give me something I can use!

I'm always looking at what might increase my focus, motivation & desire to get healthy, stay organized, build my business or live my best life.

Some people feel really motivated by new workout clothes, others by organization & simplification, others by new kitchen appliances. Know what will help you get excited to improve your health and invest in THAT this year.

Coffee

• Death Wish Coffee
• Kicking Horse Coffee
• Grady's Cold Brew
• Glass straws (for weirdos like me)

Immersion Blender

I'm a huge fan of the immersion blender for things like bulletproof coffee, chocolate avocado mousse and mashed cauliflower. Plus, it's super portable & convenient for travel!

OXO Salad Chopper

I use my OXO salad chopper almost every day. I use it most often for salads. For example, if I have hardboiled eggs in my salad, using the salad chopper lets the yolks become a creamy element for the salad. Same thing with avocado or guacamole. It blends the flavors and reduces the need for dressings. I also use it for my fave breakfast dish: shredded cabbage with eggs, bacon & avocado. I love volume but I had things that are super dry.

Kettlebells or Jump Ropes

Books

• 5 Minute Journal by Alex Ikonn and UJ Ramdas
• The Obstacle Is The Way by Ryan Holiday
• Atlas Shrugged by Ayn Rand
• The Motivation Manifesto by Brendon Burchard
• The ONE Thing by Gary Keller
• Mastery by Robert Greene

http://primalpotential.com/5-healthy-holiday-gift-ideas/

Today's show goes into 4 of 12 fat loss best practices contained within my 2015 Fat Loss Best Practices Blueprint. You can get the blueprint (normally $97) for FREE until the end of 2015.

The strategies within the blueprint include 4 critical categories: diet, lifestyle, mindset & fitness. Today's episode details once strategy from each of the 4 categories.

I've outlined 12 high-impact fat loss best practices in this guide that you can get for free until January 1st, 2016. Here are 4 of the strategies I go into in detail in today's episode. Listen to the full episode to get all the details!

Carb backloading
Eating carbs at night
Why morning is the worst time for carbs when your goal is fat loss
Keeps you in fat burning mode
Minimizes time in storage mode
Decreases hunger & cravings
Increases energy

Sleep
Quality & quantity
How we impair sleep via diet & lifestyle
The impact of sleep deprivation on insulin
The impact of sleep deprivation on hunger & cravings
Diet, lifestyle & fitness changes that will improve sleep & accelerate fat loss

Affirmations
Why they matter
How we get it wrong
How to make them work for you
My first affirmations

Sprinting
How to sprint regardless of your fitness level
What sprinting really means
Types of sprints
Why sprinting is the investing of exercise

http://primalpotential.com/4-fat-loss-best-practices

Yay! Another Random Show where I'm answering your questions! Today we've got some great ones including how to deal with holiday stress, how to know if your hormones are balanced, objections to tracking and common big rocks to help you find yours!

If you have a question or topic you'd like me to tackle on the podcast, please let me know!

http://primalpotential.com/how-to-deal-with-holiday-stress/

This one is kind of a no brainer, huh? A list of 8 foods that help you burn fat and how they help! Well, in fairness, some of these are ingredients, but still. And they all have something in common: they work to improve the body's responsiveness to insulin.

In today's episode we'll talk about how these foods & ingredients help with fat loss, where you can get them and why these mechanisms are so powerful.

Plus, I'm also going to give you access to a totally free 28-pg guide to the most effective fat loss strategies! It's usually $97 but between now (December 3rd 2015) and December 31st, you can get it totally free!

Ok, in fairness, some of these are "ingredients", but in today's episode we talk in detail about what they are, how they help and how you can incorporate them into your diet!

Cinnamon
Chromium
Omega 3 Fatty Acids
Selenium
Glutamine
Zinc
Vitamin D3
Alpha Lipoic Acid

http://primalpotential.com/8-foods-that-help-you-burn-fat/

Let's make the most of the rest of 2015, okay? I am certain that if you follow a few of these strategies, you can drop 1 size in 30 days. That's not crazy diet talk. It's just possible. The problem isn't that we don't know what will lead to fat loss, it's that we struggle to consistently implement it. Oftentimes we do too much. We create these busy, detailed plans and then we get lost in the details. Today I simplify it for you!

10 Strategies to Drop 1 Size (before 2016)

Get out of your head

Prepare for the morning

Identify your obstacles

Track. What you measure improves.

Let go of indulgences that aren't worth it

Eat when you're hungry

Go to bed earlier

Make fat, protein and non-starchy veggies your staples

Face the music and get accountable

Get a coach

http://primalpotential.com/drop-1-size/