Explore every episode of the podcast CONSISTENT by Primal Potential

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.

• 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

📘 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!

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.

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.

• 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

💭 “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?

• 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.

• 📘 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.

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

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.

✅ 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!

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. 

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.

• 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.

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.

1. 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.
2. Your Personal “Glucose Tolerance Window” – Some people handle carbs better in the morning, while others see better stability when eating them at night.
3. How Stress Impacts Your Blood Sugar – Blood sugar can spike from stress alone, even without food. A CGM can help identify triggers.
4. The Effect of Exercise on Blood Sugar – Some people see big drops after walking, while others might experience spikes after intense workouts.
5. Hidden Nighttime Spikes – Poor sleep or late-night eating can lead to high fasting blood sugar in the morning.

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.

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.

• 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%.

1. Muscle Uptake of Glucose – Moving after a meal forces muscles to use glucose for energy, reducing blood sugar levels.
2. Activation of GLUT-4 Transporters – Physical activity activates GLUT-4 transporters, which help pull glucose out of the bloodstream.
3. Prevents Sugar Crashes & Fatigue – Movement blunts post-meal glucose spikes, preventing crashes, brain fog, and cravings.

✅ 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.

📖 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!

🔥 Brand New Fat Loss E-Book Available - Get it Here 🔥

Breaking Through Self-Sabotage, Excuses, and Inconsistency to Finally See Results

Ever felt like you have all the information, yet you’re still not implementing? You’re not alone. I used to think more knowledge was the answer—I’d read every book, take every course, listen to every podcast, and yet… nothing changed. I stayed stuck in a cycle of inconsistency, self-doubt, and frustration. The harder I tried to find the “perfect” solution, the worse it got.

This isn’t about knowing what to do—it’s about actually doing it. Today, we’re breaking down exactly how to close the gap between knowing and doing so you can stop spinning your wheels and start seeing real results.

Which bank are you building? Are you investing in your excuses, or in your action? Let’s talk about how to make deposits into the right account.

Your struggle isn’t about discipline or motivation—it’s about how you think.

There’s a story about a gambling man who had two dogs he raced. With startling accuracy, he could always predict which dog would win. When he retired, someone asked him how he did it.

"Oh, that’s easy. I just alternated the feedings. Whichever dog I fed would win."

We all have two “dogs” in our minds:

• One is fueled by excuses, procrastination, and self-doubt.
• The other is fueled by action, consistency, and belief in ourselves.

Which one are you feeding?

• Mind the Gap – The frustration isn’t from not knowing what to do; it’s from the gap between what you know and what you do. Every small action closes the gap.
• Why We Keep Delaying Change:
  • We say, "I’ll start tomorrow," but we’d never say that about work.
  • We treat our health like an optional hobby instead of a priority.
• Reframing Motivation:
  • Think about Deal or No Deal. Are you taking a bad deal because it’s easy?
  • Sin and Archery— missing the bullseye - the best part of this whole episode

• Identify one “I’ll start tomorrow” excuse you frequently use.
• SEE THE DEAL-MAKING. Don’t take the bad deal. Make this a practice. Do the reps to get good at spotting and rejecting excuses.

Success isn’t a Hail Mary pass—it’s a game of inches.

Imagine if an athlete walked off the field every time they didn’t score. Ridiculous, right? But we do this in our own lives. We think if we can’t be perfect, it’s not worth trying.

But success isn’t about one big thing—it’s about small, consistent wins.

• Moneyball Mentality – Just get on base.
• Do the Small Thing When You Can’t Do the Big Thing:
  • Maybe you can’t overhaul your diet, but you can swap out the Splenda in your second coffee.
  • Maybe you can’t make 20 sales calls, but you can call two people today.
  • Maybe you don’t have an hour for the gym, but you have five minutes.

Trust isn’t built in one grand gesture. It’s built in small, consistent choices.

• Write down ONE small promise you can keep every day for the next week.
• Focus on proving to yourself that you follow through, not that you’re perfect.

The story you tell yourself determines your choices.

If you keep saying, "I’m too tired, too stressed, too busy," that will always be true for you. But what if you shifted to data over drama?

• Your brain defaults to excuses. The key is to shift to facts: What CAN I do today?
• The Drama-Free Re-Engagement Plan:
  • The only thing that matters is your next choice. Not the last 10. Not tomorrow. Just the next choice.
  • Ask yourself: "How can I respond to this well?"
• The 3-Minute Rule:
  • Don’t want to work out? Commit to just three minutes.
  • Don’t feel like prepping food? Just get started for three minutes.
  • Action creates momentum. Motivation follows action, not the other way around.

• The next time you feel an excuse creeping in, ask yourself:
  "How can I respond to this well?"

• Your struggle isn’t about knowing what to do—it’s about actually doing it.
• Self-sabotage often comes from identity. Become the person who follows through.
• Small steps matter. Every action you take is a deposit into your future.
• Your past failures don’t define you. Your next choice does.

If today’s episode resonated with you, I’d love to hear from you! Send me a DM or tag me on Instagram with your small daily commitment. Let’s start closing the gap together.

🔥 NEW FAT LOSS E-BOOK 🔥 Click here to get yours now! 

Episode Overview:
Not all protein powders are created equal, and some can do more harm than good. In today’s episode, I’m diving deep into why protein matters, what to avoid in protein powders, and how to choose the best options for your health. I’ll also share my personal favorite brands (Fit20, Ballerina Farm, and FlavCity) and why I trust them. Plus, we’ll talk about how to fit in enough protein daily and what you can expect to feel when you do.

If you’ve ever wondered whether you should be using protein powder—or how to spot the junky ones—this episode is for you!

Protein isn’t just for bodybuilders—it’s essential for everyone. It plays a huge role in:
✔️ Muscle growth & repair (even if you don’t lift weights!)
✔️ Fat loss & metabolism (higher protein = fewer cravings)
✔️ Energy levels & blood sugar stability (no more crashes!)
✔️ Hormone production & immune function
✔️ Healthier skin, hair, and nails

If you’re not eating enough protein, you might experience:
❌ Constant hunger or cravings
❌ Fatigue or sluggishness
❌ Trouble building muscle or losing fat
❌ Hair thinning, brittle nails, or dull skin
❌ Poor workout recovery

So, how much protein do you need? Most people need more than they think. In my new fat loss e-book, I break down the recommendation of 1 gram of protein per pound of lean body mass. 

Not all protein powders are created equal, and many on the market contain hidden sugars, artificial sweeteners, and low-quality protein sources. Here’s what to watch out for:

🚨 High Sugar Content – Some powders sneak in 10-20g of added sugar per scoop! This can spike insulin, increase cravings, and sabotage fat loss.

🚨 Artificial Sweeteners & Fillers – Sucralose, aspartame, and sugar alcohols like maltitol or sorbitol can cause bloating, cravings, and digestive distress.

🚨 Low-Quality Protein Sources – Soy protein isolate (often genetically modified), rice protein (high in heavy metals), and collagen-only powders (great for joints but not a complete protein for muscle building).

🚨 Heavy Metals & Contaminants – Some protein powders are not third-party tested and may contain lead, arsenic, or cadmium. Always check for NSF Certified, Informed Sport, or Clean Label Project Verified seals.

When shopping for a protein powder, look for:

✅ Minimal ingredients – Avoid long lists of unrecognizable additives.
✅ Grass-fed whey or organic plant-based protein – Better digestibility and nutrient quality.
✅ No artificial sweeteners or fillers – Monk fruit or stevia are better options.
✅ Third-party testing – To ensure purity and quality.

After testing so many brands, these are my go-to protein powders:

✨ Fit20 – Grass-fed whey, no artificial junk, supports gut health. (Use code BENTON to save $10 on your first order)
✨ Ballerina Farm – Clean, high-quality ingredients, no fillers.
✨ FlavCity Protein Powder – Transparent label, great taste, no artificial additives.

These options fuel your body without unnecessary fillers—which is why they’re my top picks!

Even if you don’t use protein powder, here are easy ways to increase your daily protein intake:

🥚 Start your day with protein – Eggs, Greek yogurt, or a protein smoothie.
🥩 Build your meals around protein – Think chicken, fish, steak, tofu, or cottage cheese.
🥜 Smart snacking – Jerky, boiled eggs, protein bars, or nuts.
💪 Use protein powders when needed – Great for busy mornings, post-workout, or travel.

When you increase your protein intake, you’ll likely notice:

✔️ More energy & stable blood sugar – No more crashes or mid-day slumps.
✔️ Fewer cravings & better appetite control – Protein keeps you fuller, longer.
✔️ Improved muscle tone & faster recovery – Especially if you strength train.
✔️ Easier fat loss & metabolism boost – Protein burns more calories during digestion.
✔️ Healthier hair, skin & nails – Stronger nails, thicker hair, and clearer skin.
✔️ Better sleep & mood stability – Protein helps produce serotonin & dopamine.

If you take one thing from this episode, let it be this: not all protein powders are created equal. Look at the ingredients, choose wisely, and prioritize real food sources first.

If you’re using a protein powder, check your labels today—is it filled with sugar, artificial sweeteners, or low-quality protein? If so, it might be time for an upgrade!

I’d love to hear your thoughts! Do you have a favorite clean protein powder? Have you noticed changes in your body when increasing protein intake? Let’s chat!

👉 Want more support? Check out my resources here.

🔥 NEW FAT LOSS E-BOOK 🔥 Click here to get yours now! 
👉 Try my favorite protein powders: Amare Fit20, Ballerina Farm, and FlavCity.
👉 Let’s connect! Follow me on Instagram and on my new YouTube Channel

It’s been a while since we’ve done a book club episode, and I’m excited to dive into The Inflammatory Reset by Dr. Josh Redd. This book is all about reducing chronic inflammation through diet, lifestyle changes, and functional medicine approaches. I’ve been following the protocol for at least 30 days - in the episode I'll share more about why.

📚 Buy the book 📚

Dr. Josh Redd is a chiropractic physician and functional medicine practitioner specializing in autoimmune and inflammatory conditions, particularly thyroid disorders. His book explores:

• The impact of chronic inflammation on various health conditions, including autoimmune diseases.
• How diet and nutrition can help reset inflammation.
• The connection between gut health and inflammation.
• Functional medicine strategies to address root causes of inflammation.
• Lifestyle adjustments, including stress management and sleep optimization, to support healing.

Inflammation is a protective physiological response that alerts our immune system to threats, like viruses, environmental irritants, or cell damage. It’s designed to trigger pathways that combat harm. In the short term, this response is beneficial—think of a bee sting or a cut. However, when this pathway is repeatedly activated without an external threat (like an internal imbalance), it can lead to chronic inflammation, which is linked to nearly every chronic disease we know of.

If you’ve been experiencing any of these symptoms, chronic inflammation could be at play:

• Brain fog, fatigue, depression, low motivation, memory loss, irritability
• GI issues, autoimmune disease, cardiovascular disease, skin conditions
• Poor gut health (increased permeability, leading to infections and food intolerances)
• Hormonal imbalances (hair loss, infertility, complications in pregnancy)
• Metabolic issues (weight gain, blood sugar instability, high cholesterol, heart disease)

Dr. Redd breaks inflammation down into five key categories:

1. Dietary: Processed foods, sugar, seed oils, gluten, and blood sugar imbalances are big culprits.
2. Lifestyle: Poor sleep, chronic stress, and lack of movement contribute to inflammation.
3. Physiological: Gut health, hormone imbalances, and poor detoxification impact inflammation.
4. Neurological: Head trauma, addiction, excessive screen time, and light exposure can all trigger inflammation.
5. Emotional: Trauma, abuse, neglect, and unresolved grief play a significant role in keeping the body in an inflammatory state.

Chronic inflammation is often driven by imbalances in three key hormones:

• Cortisol: The body’s primary stress hormone, which is linked to adrenal fatigue and sleep deprivation.
• Estrogen: Too high, too low, or erratic fluctuations can create an inflammatory response.
• Insulin: Chronically high insulin from poor blood sugar regulation contributes to inflammation in both the body and brain.

Here’s what I’ve been focusing on:

• Prioritizing sleep and stress management (guitar, time outside, alone time).
• Addressing past trauma (I’ve gone back to counseling).
• Reducing environmental toxins (swapping personal care and household products for non-toxic options).
• Using movement, meditation, and infrared sauna for healing.

Diet is one of the biggest levers in reducing inflammation, so I’ve made major shifts in my eating habits.

Here’s what the protocol recommends avoiding:

🚫 Anything you're sensitive to
🚫 Dairy, eggs, gluten, oats, tomatoes, dehydrated fruit, rice, corn, potatoes
🚫 Alcohol, coffee, tea, soda, fruit juice, table salt, sugar, artificial sweeteners
🚫 Soy, peanuts, beef, pork, shellfish, processed meats

Instead, the diet focuses on whole, nutrient-dense foods:
✅ Chicken, turkey, lamb, fish (not shellfish)
✅ Quinoa, buckwheat, sweet potatoes, peas, beans
✅ Raw cashews, almonds, macadamias, walnuts etc
✅ Fresh fruits & vegetables
✅ Herbal tea, decaf green tea, unsweetened coconut or cashew milk
✅ Olive oil, coconut oil, avocado oil

In this episode I'll discuss what I've been eating, non-dietary changes I've been making, what's hard and the mindset I'm bringing to the challenge as well as if I think you should consider it (or not). 

Want to learn more about working with me? Head to primalpotential.com/work-with-me/

If you haven't yet, please subscribe to my new YouTube channel and turn on notifications! 

🎸🏆 Want championship results, but putting in club-level effort? Struggling with something new and feeling discouraged? This episode is for YOU.

Today, I’m sharing three powerful lessons that hit me hard this week—lessons about practice, progress, and why so many of us stay stuck. These aren’t just ideas; they’re truths that will change the way you approach your goals, your struggles, and your success.

Here’s what we’re diving into:

✔ Hard now, easy later. The only way to make something easier is to keep going. Quitting guarantees it stays hard.
✔ Doing the work vs. doing it right. More effort won’t help if you’re reinforcing the wrong habits.
✔ Championship results require championship effort. You can’t train like a casual and expect to win big.

Whether you're working on a skill, trying to lose weight, building a business, or just trying to be better, this episode will challenge you to rethink your approach.

📌 PrimalPotential.com
📌 Follow me on Instagram: @elizabethBenton
📌 Subscribe to my YouTube channel! Our live show is launching soon! 

👉 If this episode resonated with you, share it with a friend and tag me on social media! I’d love to hear what stood out to you.

🎧 Hit play and let’s get into it!

Episode Summary: In this episode, we explore the powerful connection between decluttering your space and achieving weight loss success. Our environment shapes our mindset, habits, and overall well-being. By organizing our physical surroundings, we create space for better decisions, healthier choices, and a calmer mind. Tune in to discover how a clutter-free home can support your weight loss journey.

Listener Question: “I am working on decluttering my home, changing my relationship to home and possessions. Any advice or guidance in that area would be great!”

Key Topics Covered:

• How your external environment impacts your internal state.
• The psychological effects of clutter: stress, overwhelm, and decision fatigue.
• The identity shift: Becoming a person who takes care of their space and themselves.
• The financial aspect: Clutter represents money you once had—rethinking purchases.
• Practical strategies to start decluttering and regain control.

Practical Approaches to Decluttering:

1. Stop Spending on Non-Essentials
   • Implement a budget and a 24-hour hold rule before making purchases.
   • Reflect on past purchases: Did they bring lasting joy or just add to clutter?
   • Consider: Would I rather have this item or the money in savings?
2. Ditch and Donate Like It’s Your Job
   • Declutter small spaces daily (drawer, shelf, cabinet) to avoid overwhelm.
   • Use the 20-item rule: Find and remove 20 items per day (expired food, unworn clothes, broken items, etc.).
   • Give items to friends, donate to charity, or sell locally for extra cash.

Why This Matters for Weight Loss:

• Decluttering fosters a sense of control and reduces stress-related eating.
• A tidy kitchen encourages healthier eating and meal prep.
• Removing distractions makes it easier to focus on self-care and movement.

Action Step for Listeners: Pick one small area to declutter today and reflect on how it makes you feel. Share your progress with us on social media or email!

These steps are easy, simple and accessible. More importantly, they work. You're going to want to listen to this episode and give this strategy a try! If you have questions, find me on Instagram and let me know! 

Subscribe to EB's YouTube channel! Live show coming soon! 

I want you to do this exercise - even if it takes you a few weeks - and I want to hear how it goes! Find me on Instagram and let me know what you think of it and what it teaches you or unlocks for you! 

To learn more about working with me, head here: primalpotential.com/work-with-me/

Ever feel stuck in the same patterns, making the same excuses, and wondering why change feels so hard? In this episode, I’m sharing a powerful mindset shift that has been a game-changer for me and my clients—the 300 Desires Exercise. It’s a simple but transformative practice designed to help you break free from limiting beliefs, shift your focus from problems to possibilities, and train your brain to think differently.

We’ll dive into why we tend to focus on what we don’t want instead of what we do, how to push past resistance when setting new goals, and why this exercise can lead to major breakthroughs in your habits, mindset, and even your daily decisions. Plus, I’ll share real-life examples of how this process has unlocked new opportunities and unexpected desires. If you’re ready to start thinking like a better version of yourself, this episode is for you!

🔥 Why so many successful women still feel unclear about what they truly want
🔥 The sneaky ways we default to focusing on problems instead of solutions
🔥 How writing down 300 desires rewires your brain for possibility and growth
🔥 Overcoming resistance: What to do when you think, “I don’t know what I want”
🔥 Real-life breakthroughs: How this exercise has helped people shift their habits
🔥 Keeping your desires top of mind: Practical ways to stay focused on what you want
🔥 Your challenge: Write down your first 50 desires today!

🔗 Connect with me on Instagram @elizabethbenton to share your list and your experience!
📖 Grab a journal and start your 300 Desires List today!

If you loved this episode, be sure to follow the podcast and leave a review! Your support helps spread the message and reach more people who need this. Also, share this episode with a friend who needs a mindset shift—you never know who it might inspire! 🚀

For the longest time, I was chasing change but not true transformation, and my results showed it. I stayed in the struggle for decades. 

So many of us find ourselves chasing the same goals for months—maybe even years—without ever feeling like we truly get there. But what if the issue isn’t a lack of effort, but rather the approach itself? In today’s episode, I’m breaking down the crucial difference between change and transformation and why this distinction matters more than you might think. I’ll share my own personal experience of shifting from temporary change to deep, lasting transformation and how identity-based consistency plays a key role in making sustainable progress.

Plus, we’ll dive into the power of setting personal standards, why root work is essential for breaking free from old habits, and a simple but powerful mindset shift that can help you create real, lasting results. If you’ve ever felt stuck in a cycle of “starting over,” this episode is for you!

🕒 [00:59] – The key reason we struggle to maintain progress over time
🕒 [02:22] – Why focusing on just “what to do” isn’t enough for real change
🕒 [04:23] – Identity-based consistency: shifting from actions to self-definition
🕒 [06:08] – Setting personal standards and why they matter in every area of life
🕒 [07:57] – The hidden beliefs that keep us stuck in cycles of frustration
🕒 [10:26] – The “I’ll deal with it later” trap—and how it prevents transformation
🕒 [12:19] – Why successful people ask for help and how to access free resources

🔗 Join the Consistency Course Waitlist: Click here
🔗 Start the Upgrade Program Now: Click here
🔗 Download the Free Consistency Workbook: primalpotential.com/consistencyquestions
🔗 Follow Me on Instagram: @ElizabethBenton

The truth is, you can’t create lasting results without doing the deep, root-level work. Whether you choose to go it alone, work with me, or find another resource, the key is to start—because transformation isn’t about chasing change, it’s about becoming the person who naturally creates the results you want. If you enjoyed today’s episode, share it with a friend, leave a review, and don’t forget to subscribe so you never miss an episode! 🚀

I recently had a client share that she knows what to do and she's still not doing it. She feels stuck because she doesn't know WHY she isn't doing it. Hear my recommendation and also a super personal lesson that applies around how I'm working through my own fear and anxiety that sometimes make me feel stuck. 

Want to join the wait list for The Consistency Course? Drop your info at the link below: 

primalpotential.com/work-with-me/

Over on my Instagram, I shared a handful of pictures from when I was near my heaviest to talk about some of the biggest changes I made and today I want to dive into the single most helpful and impactful shift. 

For so many of you, making change feels hard. Today we're taking a perspective from Tools for the Trenches on why change might feel hard and how you can approach it differently. 

Does eating healthy feel hard? Working out feel hard? Getting up with your alarm clock or sticking to a budget super challenging? This episode is for you! 

Do you want The Consistency Creed? Head here and I'll send it to you for free!

https://primalpotential.com/creed/

We get to make our circumstances and patterns better or worse. Choice by choice, moment by moment, it's up to us. If you struggle with thoughts like "It doesn't even matter" or "I'll start tomorrow", I think you'll get a lot from this episode!

I want to hear from you! Are you enjoying this series? Do you have questions? Follow up topics you want to explore? I hope you love this episode around the idea of productivity and what we're missing! 

We're continuing our Tools for the Trenches series and I'd really love to hear feedback from you on this series! Reach out and let me know what you're thinking as we go through parts of the book. 

This is a tough one, my friends, not gonna lie. But if you've ever wondered how you'll get through a struggle or tough season, I hope you are truly blessed by this episode, the start of a new short series we're tackling. 

Have a couple good days but it never seems to stick?

Feel like your weekends lack structure?

Feel like you can't do what you want or need to do for yourself because of other people's agendas? 

Let's address it all! 

You have to end the on-again-off-again-always-restarting approach to change. Here are 5 shifts you can start to make today!

If you want to consider working together in The Consistency Course, head here to learn more and let me know if you have questions! 

If you haven't yet, be sure to sign up for our upcoming free, live trainings! Choose from either Monday January 13th or Wednesday January 15th. Click here to grab your free spot! 

The conversation around these 3 traps is sure to surprise you! A must-listen if you want to be more consistent this year!

If you haven't yet, be sure to sign up for our upcoming free, live trainings! Choose from either Monday January 13th or Wednesday January 15th. Click here to grab your free spot! 

Consistency demands that we have a mature and rational response to setbacks. Don't miss this final episode in our Consistency Essentials series!

This is your last chance to join us in Consistency Bootcamp! Head to primalpotential.com/bootcamp to grab your spot! 

Consistency needs to be a framework that allow life to flourish. This might be my favorite consistency essential yet! 

If you haven't, make sure to grab your spot in our 1-week Consistency Bootcamp - it kicks off Sunday January 5th at 8p ET. Here's the link to sign up. 

One-size-fits-all doesn't fit well. Or for long. Consistency needs to be personalized & progressive, so let's talk about how to do that! 

Take a minute and grab your spot in our Consistency Bootcamp which runs Jan 6 - Jan 12. Sign up here primalpotential.com/bootcamp/

You can't outlearn effort! 

Make sure to sign up now for our January Consistency Bootcamp! If you want an unshakeable foundation, you won't want to miss this week! primalpotential.com/bootcamp/ to claim your spot! I'm so excited! There will be fantastic prizes every day! 

And if you don't have The Consistency Creed, you can download them for free here: 

primalpotential.com/creed/

The Consistency Creed! Get your hands on it! Download both versions free at primalpotential.com/creed/

Also get our free workbook with 20 questions to build your consistency at primalpotential.com/consistency-questions/

Don't forget our $8 holiday e-book for implementation of these Consistency Essential strategies! 

The Consistency Creed! Get your hands on it! Download both versions free at primalpotential.com/creed/

Also get our free workbook with 20 questions to build your consistency at primalpotential.com/consistency-questions/

Don't forget our $8 holiday e-book for implementation of these Consistency Essential strategies! 

The Consistency Creed! Get your hands on it! Download both versions at primalpotential.com/creed/

Consistency requires flexibility & creativity; it's supported by structure, not rigidity. 

Do you have our $8 holiday e-book?  If not, grab it here!

Want to download our FREE 20 Questions to Build Consistency? Grab it here. 

Don't confuse intensity for consistency!

Intensity reflects a short burst of maximum effort or focus and by definition is not meant to be sustainable! 

Do you have our $8 holiday e-book? If not, grab it here!

Want to download our FREE 20 Questions to Build Consistency? Grab it here. 

Today's consistency essential: how to spot yellow flags before they turn red! 

Grab our free 20 questions to build consistency at primalpotential.com/consistency-questions and if you don't have our $8 e-book, you're going to want it! You'll be hard pressed to find a better return on $8 spent! 

Consistency is a dial, not a switch! Join me for some tough talk on why we still opt into all or nothing patterns of thinking and choosing!

Grab our free 20 questions to build consistency at primalpotential.com/consistency-questions and if you don't have our $8 e-book, you're going to want it! You'll be hard pressed to find a better return on $8 spent! 

It's Part 2 of our Consistency Essentials series! Consistency can't take root if you aren't calm! 

If you don't yet have our holiday e-book, get it now! You'll be hard pressed to find a better return on $8 spent! 

And - share this episode and series with someone you love! 

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!

We've lost our way and we don't even know just how off course we are. I feel like everyone needs to listen to this episode and evaluate where they need to re-calibrate. 

Here's the Dan Koe article I reference in today's episode: 

https://thedankoe.com/letters/the-dopamine-epidemic-how-society-failed-to-think-long-term/?utm_source=letter.thedankoe.com&utm_medium=newsletter&utm_campaign=the-dopamine-epidemic-how-society-failed-to-think-long-term&_bhlid=b24c6ba4a4f79f7c42336d766557af45674faab7

Do you get super charged up to make changes in your life but feel like you can't hold onto that feeling? Today we are exploring 5 fixes when you feel like that "battery for change" won't last! 

Join us for our incredible Strong Foundations cohort with the rest of the year bonus/free! primalpotential.com/strongfoundation

Looking to join me in The Consistency Course? I'd love to work alongside you! 

It's our final episode in our Chasing Cupcakes series! You won't know how bad you feel until you start making yourself feel better and you won't know how good you can feel until you stop choosing things that make you feel bad!

Be part of the solution by taking advantage of our INSANE Strong Foundations offer at primalpotential.com/strongfoundation/

And if you don't have it yet, check out Kids' Happy Juice! Use the code BENTON at checkout to save $10 on your first order! 

Do you feel like your journey is kind of like a game of double dutch where you're waiting for the perfect time to jump in but it always seems like you need to wait until tomorrow, after the holidays, when the kids go back to school, when you have a better plan...?

If you can relate, this is YOUR episode and your opportunity! 

Join us for this incredible new session by going to primalpotential.com/strongfoundation/

Setting goals and then blowing them off? Clear on your standards but failing to live up to them? Struggling with all or nothing thinking? I've got you! 

If you haven't yet, grab my 3-hour workshop of setting a clear strategy for the end of the year at primalpotential.com/final10/

We're wrapping up our Chasing Cupcakes series with a look at how we can improve our response to tough days and dark seasons. 

Today I'm giving away Kids Happy Juice! If you want to check it out, use the code BENTON at checkout to save $10 on your first order! 

Yup. How to change everything. This'll do it, you have my word. 

Listen and share with your friends, my friend. 

If you want to grab the 3 hour FINAL10 workshop, the workbook and transcript, head to primalpotential.com/final10

Do you doubt yourself?

Consider yourself an all-or-nothing person?

Feel like you're incredibly inconsistent?

You start strong but never finish?

This is your episode!

Don't forget to grab access to our FINAL10 strategy session at primalpotential.com/final10/

Are you feeling like you're stuck in a loop of "I'll start tomorrow" or "this one thing won't hurt" or "I'm too tired/stressed/lonely"?

If you want to take advantage of the Final10 year end strategy workshop, head to primalpotential.com/final10/ to purchase the replay, workbook and transcript! 

Fear of missing out got you? Let's break it for good! 

It's time to break the pattern. Like, right now. 

Make sure you're registered for our upcoming FINAL10 workshop where we'll be putting together YOUR personalized, specific, realistic and actionable strategy for the final 10 weeks of 2024! Here's the link to learn more and grab your spot. 

Gut check time, my friend! I've heard it said that if you talk about a problem more than twice without taking meaningful action toward a solution, you aren't actually looking for a solution, you're looking for attention. 

Let's get into it! 

Make sure to register for our upcoming FINAL10 workshop by going to primalpotential.com/final10/ to get your spot. 

10 weeks left and we aren't going to drift. We aren't waiting until January. We are getting clear on a personal, realistic view of what success looks like and then we are getting strategy in place to stabilize that success. 

Register now for the Final10 workshop!