All posts by Small Primal Habits

KK058 New Year Refresher

In this episode you will hear John having a quick new year talk on goals and ideas on how to reach them.

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Are you new to Keto? Have you started, but are struggling? Are you a veteran Ketonian? Well you are in the right place! The Ketonian Korner is hosted by two coworkers, John Davidson and Jolene Hale, who have a round table discussion and keep it real.

050 – Great by Choice – Your 20 Mile March 8/3/18

John’s solo additions about the book Great by Choice

In the book it’s two teams race across the south pole but John talked about a simpler example walk across the United States:

Walking 20 miles every single day — rain or shine


Walking for 40-50 miles in good weather — fewer miles on bad days

Other points from the book:

  • Learn to deal with uncertainty
  • Productivity Paranoid
  • Durable and specific procedures
  • It’s not luck and chance – it’s hard work and ambition

You Action: Define your next march

Some things to think about:

  • What are your performance markers, are they clear
  • What are your Self-imposed constraints
  • Is it in your control
  • What’s the proper time-frame — long enough to manage, yet short enough to track progress

So – little different episode but Jolene is fantastic and keeping the podcast going when John’s out so it was his turn to walk the 20 miles

044 April Q and A 4.25.18

In this episode you will hear John and Jolene answer listener questions.  If you want to have your question answered on the next monthly Q&A send them over to
Keto courses mentioned in the podcast:
Robert Sikes “KetoSavage” Deeper State Keto can be found at
Brian Williamson “Ketovangelist” along with Carrie Brown & Danny Vega have Keto Unlimited you can found their program at
Mark Sisson has a Keto Reset Course and that can be found at
Rob Wolff has joined forces with KetoGains and has introduced Keto Master Class, you can found their course at
Remember to sign up for their mailing list to get promotions and discounts on their program.
Are you new to Keto?  Have you started, but are struggling?  Are you a veteran Ketonian?  Well you are in the right place!  The Ketonian Korner is hosted by two coworkers, John Davidson and Jolene Hale, who have a round table discussion and keep it real.  As a reminder, we are not doctors and do not provide any medical advice.  We share our experiences and our opinions.

What’s with this Orange Frog?

Today we are talking with Charles about the Orange Frog. In this episode we will talk about:

  • The Happiness Advantage
  • The 4 Seasons as illustrated by the 4 frogs

The Actionable takeaway: Happiness is a Choice

Ted’s talk referenced:

Meditation for Work Stress

Today John gives his thoughts on how meditation and mindfulness has helped decrease his stress at work. He reviews :
Types of meditation
Quick Breathing Exercise

Actionable Takeaway:
The 4-week meditation challenge:

Don’t miss a Podcast:
All the Online Courses:

Usui Reiki with Primal Enlightenment

In this episode we talk with Johanna Smith, a Certified Primal Health Coach that combines Primal with Usui Reiki energy work. We cover:

  • What is Reiki
  • What are Chakras
  • Her walk with MS

Referenced Video: Minding your mitochondria | Dr. Terry Wahls:

Actionable Takeaways:
Open your mind – Google: Reiki and learn more

If you would like to get into contact with Johanna


More info on Our Mindfulness Journey:

Subscribe: “Our Mindfulness Journey” in your favorite Podcasting app

Take our 4 week Meditation Challenge:

Subscribe on YouTube:


PP04 – Trimming vs Editing

Today John talks about Trimming vs Editing. Lets face it, if you’re pro, you’re farming out editing and they slowly go in and replace, tweak, and everything else to make you sound amazing. PhonePodcasting is a lean startup so I advocate Record – Don’t stop for mistakes, just laugh about them, quickly correct yourself, and continue. This way you don’t have to worry about perfection. That said, sometimes you can’t help it, so you just restart and cut (trim) the section out.

Trimming is also what you do to the front and end to give yourself a nice line to fade in or out. If you have questions, make sure you head over to the class so you can see some screen grabs

Continue reading PP04 – Trimming vs Editing

The Daily Review

Today we reconnect with Tracy Milam to add a daily review to his detailed goal setting process

Actionable Takeaways:
Continue to refine your 15 minutes planning block, Renegotiate your [internal or external] deadlines, and define your process that need improvement

Don’t miss a Podcast:
All the Online Courses:

Support your Goals with Habits

In this solo episode John talks about assessing your goal and identifying practice that support. Then to focus on building consistency till it a habit. There is no rocket science here, just some planning to think about what habits will make you successful and how you can set yourself up for success.


More info on Work Habits:

Subscribe: “Work Habits” in your favorite Podcasting app (iTunes/Play)

Subscribe on YouTube:

Relax Under the Stars [Local Event]

In this show our local Planetarium Curator (and Vice President of Programs) Renae joins us to give an overview of what to expect from the free Relax under the Stars event held the first Wednesday of every month, 12-1 pm downtown Peoria, IL

She goes over:

  • 15 minutes talking about the basics and where we are currently in the sky for our location
  • Soothing background music and the amazing images
  • Luke – Her pet name for the tech that powers the presentation


She blogs at

More info on Our Mindfulness Journey:
Subscribe: “Our Mindfulness Journey” in your favorite odcasting app
Take our 4 week Meditation challenge: