All posts by Small Primal Habits

Enhanced Recovery

In this solo show, John talks about his thoughts on Enhanced Recovery (Topic idea from a conversation after Stress Sweet Spot)

We reviewed:

  • Sleep
  • Food Quality
  • Sunlight
  • Cortisol
  • General concepts on advanced Carb Strategies: Carb Backloading, Carb Cycling, and Carb Nights (not enough info to implement but a general introduction of the concepts

Link to the slides

Meditation Week 4 – Month in Review

Welcome to Our Mindfulness Journey, Week 4 – If you are just finding us or starting make sure you switch to Week 1 and do to for details.


  • Accountability Check/Dirty Laundry
  • App Check
  • Will we continue
  • Recap- Where we where from where we ended
  • Tweaks for next Month (yep, we are done with weeks)
    Closing thoughts

We are going to do a few Minimalism shows and a full month checking so stay subscribed

Subscribe to the podcast iTunes/Google Play/SoundCloud

Ketonian Korner – Loopholes in Nutrition Labels

Big Fat Food Fraud by Jeff Scot Philips
Ingredients must be listed in order of quantity on the label. People only look at the top 3-4 ingredients. The food industry started using less sugar, so the consumer would think the produce was more healthy.  However, they are using multiple sweeteners in order to achieve this and keep the taste the same.  Many times the product is sweeter than it started out being.

Food companies create documents that “appear” to be scientific studies.

According to the USDA – Salmon alone can’t be considered health food because it is too high in fat.

The head of the FDA Michael Taylor used to be former VP Monsanto – he and others make all the rules for FDA and USDA

USDA regulates beef, Chicken (peeled eggs) & FDA regulates sea food, eggs and they don’t talk to each other…if both are in a dinner no one regulates because they don’t know who should do it

Natural flavors – this means nothing

Marketing terms – Natural, organic, free range, gluten free, low carb, net carbs & low fat. Society drives this behavior because they jump on the “fad” bandwagon

The ingredients they use to replace the gluten is extremely unhealthy

Replacing red dye with Annatto a plant derivitive – UK has banded this completely, because it is more toxic then the red dye…United States allows this to be used and allows them to promote it as “all natural”

USDA regulations – If you put the word “friendly” after buzz words like Paleo, Low Carb etc it doesn’t REALLY have to follow anything!!
“Weight loss” loss companies (like Weight Watchers) are not required to list accurate portion sizes on their meals!
They used sweeteners, but listed another because the consumer wouldn’t buy it…used splenda instead of stevia, but listed stevia as the ingredient

Meditation Week 3 – Retrospective


Accountability Check/Dirty Laundry

App Check

> New app: Aware

Encouragement – Need a push here are some videos: 

> Tim Ferriss has a 20 min on how/why/tips that is fantastic called “Tim Ferriss on how to start meditating

> 15 Alternatives to Sitting Meditation (talks about Surfing, Paddle Board, Yoga, Hiking and more)

> Listener feedback – New Leaf Meditation

Retrospective – noticed changes, thought, feelings

Subscribe to the podcast iTunes/Google Play/SoundCloud

Ketonian Korner – Finding your Stress Sweetspot

Lets talk stress. We review John’s thought on how you can look at your stress level, trigger thoughts on how to know you’re out of balance, and some ways you can tackle it.

Referenced in podcast: Precision Nutrition info-graph from the podcast


More info on Ketogenic way of eating along with fitness:

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Twitter = @KetonianKorner

YouTube = KetonianKorner

Meditation Week 2 – How are we Doing

– Accountability Check

– App Check

> New mention: Audible ‘Channels for Prime” [included in amazon Prime] affirmation: 6m Stress free life, 10m Get things done (no tracking

– Encouragement

– Need a push or some reading?

10% happier by Dan Harris

8 Minute Meditation Expanded: Quiet Your Mind. by Victor Davich

-Tweaks for next week (this week)


Meditation Week 1 – Lets Get Started

Let’s get started with our intro week

Reviewed 3 high-level meditation types (John’s opinion)
App Review
Our Why and some benefits to Body and Brain

We outline our plan and process

Still want to read more? Beginning a Primal Meditative Practice

Tips for Impromptu Speeches

When giving an impromptu talk: Listen, Pause, Confirm, Tell, and End

Strategies: Express an opinion, Address cause and effect, Break the topic into components, Discuss the past, present and future

Don’t: Apologize, Ramble, and Invent

Ketonian Korner – Testing your Carb Sensitivity

The two tests we talk about:


More info on Ketogenic way of eating along with fitness:

Email =

Facebook =

Pinterest =

Instagram =

Twitter = @KetonianKorner

YouTube = KetonianKorner