2017, Small Primal Habits
SPH Lecture
http://www.smallprimalhabits.com
[0:09] Hello everyone thanks again for joining us so on another discussion it to me telling him and smile who's John date.
Try to welcome everyone starting off well and let everybody know that we are published on podcast we are on iTunes and Google I don't know what the name of that is exactly the Google Play Store.
If you like those.
So today we actually are going to talking about the mistakes that common mistakes people make when they start eating Keto.
[0:49] So what are the first things people stress over them.
So I have been I talk pretty openly about setting your Macros and I'm trying to stick to them but stressing over them is something that we need to do.
Because in the end they're going to level their self out so if today you don't hit your protein and tomorrow you go a little bit over the it's going to average out and you're going to be fine so stressing over them actually cause more.
More damage to you internally because it.
I'm really the stress hormones and you go into a whole sequence of events that actually counterbalance what you're trying to do so stressing over things is not something that you should try to hit them if you don't.
[1:43] You have anything to add to that done no I mean I personally don't track macros very well I did at one point just to get a basic understanding and then if I ever make a wild changes I will.
But I I I definitely don't check them actually track of Monterey their bases.
[2:04] The next one is stressing along with the stressing and stressing over the scale if I work with anybody the first thing I tell on this is not really look at the scale in.
I know you're going to do it anyway so but maybe you want okay so I don't need a relay and I actually said.
But somewhere in the neighborhood and I think the key points there are.
[2:31] If you are if you actually track your way.
You're more interested in the average change not necessarily the daily fluctuation the one you want to take it at the same time every day whether that's like right before you brush your teeth or some type of consistent measurement of,
anywhere it's always after breakfast to see me something consistent but the point is
when you can lose body.
You're by we can stay the same you can drop fat and you can increase muscle so it's not a very good gauge that's what I would say.
And I will weigh yourself because that is what we do and that is how we try to validate our success.
But I've mentioned this before I do way myself everyday because I do have that fear the fat girls coming back.
So although I don't stress about it I do fully understand that the weight is in a fluctuate every single day.
But I do still do it and I recommend that people don't so.
But what I do want to and in this plays on what John was saying that the scale may not change but other things do and I've mentioned this before.
I have gone up and down the same five pounds since November but I went from a size 16 to a size 19 9 10 jeans so.
The scale truly is not the measurement of success.
[4:04] But again I do it everyday I cannot break that I wish that I could I wish that I could throw it away and.
Beer is still always in the back of my mind so
I know whether going into it you just don't stress just know.
[4:20] This one I'm going to start because John and I do not fully agree on the protein portion so too much protein.
Winnie.
When you're doing the ketogenic diet it is a moderate protein your body only needs a certain amount of protein and it only use a certain amount of protein.
So that's why this is a moderate protein it's a high-fat low-carb moderate protein your body can turn excess protein into glucose which.
As far as the ketogenic diet goes that's not what we want.
We're trying to eliminate spikes in your blood sugar and to have turn into it you're kind of again.
Now.
If you were extremely active you will add a little bit more than somebody who isn't so the person who sits on the couch and watches TV is not going to require the same amount.
Protein per day regardless of weight height or gender if if you are somebody who sitting in the gym 45 minutes a day or more so.
[5:36] Getting to that one no I mean we disagree on this really were 90% or actually the same only difference is that I concentrate on like Michael is not.
Fat loss Michael is revolving around muscle growth and I've in a you know I've done that.
We're in I'm in the slow growth stage for muscle and so I work out at the gym 3 days a week and when I hit the gym which of them lifting heavy always try to make sure I.
Extra protein but to drill down here at the gym exactly to her point.
When you see those muscle guys out on the floor that are lifting heavy and they're concentrating on Slam in there.
They're 25 grams of protein every so many hours I mean none of those none of those people.
Look healthy you know so just just kind of and you got to find what works for you so there there's some extremes on the either side.
You know if you feel like you're not recovering the latency light I use for myself.
If I feel like I'm not recovering fast then I start to look too too thick try to think about those factors little bit.
[6:54] And that really goes back to her conversations before about listening to your body and that is one thing that I cannot stress enough.
I think that we lose that once we get out of our our childhood we kind of lose that because Society tells us we should be doing things you have to eat at this time you have to do this you have to clean your plate so.
Our natural mechanism to listen to our bodies kind of.
So we need to teach yourself how to see those.
Traders and learn from that so
the next one that we have is too little fat.
So again I try to stress this every week fat is healthy I know that that is something that we haven't talked for years that we need to avoid.
That that really does make you healthy your brain needs it your order is it if you have too little fat.
It doesn't matter what you eat and you had it everywhere you can I do.
[8:04] Yeah we thought we had a whole podcast on this so if if that's something that you're still struggling with how I just recommend going back Andrea listening to that.
[8:15] With that though there is the wrong kind of fats we had a whole nother podcast on that good fat bad fat.
So just to kinda keep that in the back of your mind if you're saying I need to get more fat so I'm going to have tried this and fried that at the unit at the bar.
That's not what we're talking about so good number any any fat good fat that's how whatever with a high amount of processed carbs.
Is Stila
so disaster.
Seems like it I feel like I we always need to do that disclaimer
and the processed food portion is that I mean.
That is so eating Whole Foods is really the way to go a lot of people who start keto think as long as it fits it's okay.
[9:12] Your bars in there's a doctor who started a high-carb low-fat.
What team is really on the right track unfortunately he has passed away and people have taken over his business.
And I'm the shakes and those bars that you buy with his name on them are probably the worst thing in my opinion that you could put in your mouth.
There is a load of garbage in there and I personally do not think that there is much healthy.
Things in include return synonym.
I'll have you know I don't do kind bars anymore because of the amount of carbs that are in them but there are some bars out there you don't look at the ingredient list try to find some this is natural as possible.
But you know it sometimes having a stick of beef jerky or something like that before you're going to event.
Make sure that you're not hungry when you get there cuz that's sometimes it so.
Your barriers are lower when you're hungry right and then he got those this to ten things isn't it almost always some type of have to work invent.
Almost always some type of either alcohol or food that you do don't really you know you don't want but you can't not be social.
So just I have another emergency bar in your car to eat before you walk in somewhere sometimes can we can help you out.
Have with your moral courage to lack of a better term.
[10:43] I'm in are you prepared as well I'm all the white don't eat those things.
You will generally people think I carry two purses because one of my purses is my actual lunch bag but I do keep things in there I keep Jesus half of an avocado.
Why you stay prepared I just don't.
I mean in NFL to say that I would never do those but it's not something that I purchase with the thought that they would be my emergency go to.
I try to stay prepared and keep those things on hand if I was out somewhere and I got hungry and I.
Had nothing else would I stop and buy them from the store.
Got them in the diaper bag along with snacks for the kids by the way there's emergency food for Dead 2.
[11:34] But you need to get fined again if if you have the choice Whole Foods real foods definitely is my my priority as just I'm not going to let you know Perfection B.
The reason why I end up doing something stupid cuz I wasn't prepared.
[11:53] The next one that we have listed here is looking for a.
Two more times and I can tell you it in a daze time somebody will ask the question how much weight can I lose in x amount of time.
First of all I don't have a magical see the future everybody is different in this truly is not a diet this is a lifestyle change you're not going to be overnight results.
No that's not to say that you might not see a huge weight loss in the very beginning but it's not different from any other diet that you would go on in that aspect.
This really is more of a holistic.
Overall health change and a lifestyle change and that's what I recommend people how they view it.
Is that you over night you're not going to be able to do this for a couple of months get down to the weight you want and go back to doing what you were doing before.
[12:56] I totally agree I don't know what else that I mean it's hard because we're bombarded
buy quick fix stuff.
And you know whatever eating plan you fall over there be Primal paleo keto whatever umbrella you're looking at.
I'm Whole Foods Whole30 whatever you it's it's it's kind of simple but it sure isn't it you know you just have to know that.
And then as long as you start to make steps forward and I think I told that's where they were talking and I said hey doesn't matter to make a big mistake.
What's important is that you don't give up on that day you what's the next thing I'm going to do that is going to get you down the right path because you know not everybody is you never going to be perfect so what's most important is.
You take that slow steps towards the right direction.
[13:59] Making a commitment so if if you are looking to do this my recommendation is to make the commitment to do this.
[14:11] I cannot tell you how many times people come in and ask the question how many times can I cheat a Wii.
Waiting she has money she wants right eye I don't control what you do but.
You have to understand that not making a commitment is probably not going to get you the results that you are anticipating so again.
Not unlike anything else that you do you have to your best forward and make the commitment to do it and I mean this very same thing with exercise or anything else in your life you get out of it what you put in it so.
Yeah and for me yeah that's how I feel as well yeah I feel like I'm being.
I forget that not everybody thinks the same as I do I guess cuz I think everybody should have a hard time remembering.
This is a cheetah.
[15:34] But giving up the bread is hard
it's it's it's.
Give me awhile before you don't miss it.
The Annette I mean and I guess and I'm different because I get that is not something that ever ever has bothered I struggled for a long time.
With breadsticks.
Yeah like we don't have a Fazoli's anymore for it but thank goodness I don't like Olive Garden's breadsticks anymore but man is this so hard for me.
CC right by the end but you keep walking around 10 thing you smell the fresh air.
[16:24] Sorry I totally forgot.
That has never been the giving up the sweets that the bread none of that has ever been an issue for me so I really have a hard time relating to that I think for me it's the lifestyle change it.
Realizing with my wife because.
Early on it's just like going to be healthier is kind of vague and not really that important didn't later in life when I start thinking about the way that I want to feel in and I went surfing.
The Remicade by subway.
Yeah we talked about that we talked about my cheat meal for Chicago deep dish pizza and how it felt like complete garbage and now I gotta be honest I totally.
Be able to pass it up some.
Is in the healthy low carb bread company bread it has one net carbs per slice.
What are the ingredients of
I bought a couple of.
I'm just company.
[18:00] And it's in the frozen section in the Houston area of Heidi
yeah I had some.
Some wraps lotita something there like 4 grams of carbs in there a tapioca starch.
Or something like that and there they were there a little bit a Gateway I know they're not clean Aikido sorry I was that I was implying that there keto but I mean it was that sometimes if you need that crutch to get you by personally I have no problem leaving bread.
At this point I wouldn't even pay it for rice recipe.
They're talking about this whole oxidation with aluminum and almond flour and sometimes.
Green and smells like.
I never heard that either I have horrible luck baking stuff so don't like me.
I am I just give up on all that stuff if it's from trying to find a way to have something that I not supposed to have to me I just need to work on myself think around that item subreddit.
But it's like you said the lettuce on your sandwich in there your burger.
[19:32] Oh yeah where they called.
Guess it's not really appropriate.
Oh yeah.
[19:58] When you're not you're not dealing with the mental connection and emotional yet and we talked about that and also before the emotional part of eating something really hard.
[20:12] Send a text thing that we have listed here is eating if the cop Told You So and that kind of goes back to my earlier statement of listening to your body the clock does not.
Your body will tell you if you are hungry and when your body tells you that that's what you should eat if it has been 16 hours since your last meal if it's been 24 hours since you.
Fine just eat when you're hungry.
Strange when you're an odd times I don't know how I get I get that all the time cuz I'll take like 3 today I ate my lunch at like 10 o'clock cuz I was hungry.
So it I come so like very much comes to that stuff but when you when you eat your lunch at 3 o'clock in a meeting people give me you cannot not get asked questions like what are you a little kid.
You aren't hungry and your mother continuously tells you eat the food on your plate you're not getting down until your food is gone.
All I need is just a little bit more.
One more bite and I'll let you go play I mean our parents all done and then their parents did it and I automatically do it for my kids and I don't know why I try so hard not to but the we do especially if they're.
My son's going to her not even space.
So it's very hard when you in a much more okay with it then my wife is not to throw on the bus is not here but I'm like really hungry I mean that is very foreign to us.
[21:52] You have to eat because the food is there but it's also very inconvenient when an hour later or the kid is just starving to death and you're like out in the yard with nothing but you know I.
So some of it is self-preservation from a stressful no you finish that because I know you're you're just when I get down and play.
So you got to find that sweet spot and believe it or not my my daughter is completely transparent you can just tell so it's very easy for her but my son man.
Is I can never I can't figure it out probably never will.
[22:32] The next one that we have is comparing yourself to others so again I mean.
I can't talk about this for 20 minutes.
Cuz I work at a gym and I constantly get people who want advice to be somebody else.
And okay so let's take that as example I'm going to look like you.
Well I've been doing this for 7 years so I can't give you a program this in the next month going to transform you and you know you're a foot taller than me.
[23:11] You know Nan
you know you could talk about I could talk about everything from the three major body types to.
To whatever but when it comes down to it no matter what your genes are and how you have an expressed people.
Eat differently you got to find out that stuff and especially comes the muscle growth mean there are tons of jeans in your body that.
The reason why some people will say a particular program work so well for them is because they happened to catch the program the right time for them so you know the basic programming when it comes to I know where did not hear it.
Yeah we can talk about this a little bit more in detail next next week when we talk about Fitness but
you.
Will grow muscle differently depending on your body type and depending on you know what type of muscle fiber you have since that easy so sorry I hijacked your questions cuz I like to do that totally fine.
I mean it.
Food and with Fitness um I have to tell you I used to be a cosmetologist and what's a cousin Paul is so I just know that the person that cuts hair.
And everybody wants to look like that girl in the picture to her it doesn't matter what the picture is the girl has.
Super thick hair in yours is not and you're not I mean you're not going to look like I'm sorry if you're mad is there is no.
[24:55] Here this is not a miracle pill this is not a gimmick.
Everybody has their own journey I always go back to saying we don't all wear the same size shoe in this diet.
[25:08] You just are not going to be the same as the guy down the street so if somebody is using it for motivation.
So they have that picture of that girl they know they really never going to look like her but seeing pictures of her I think that there are some benefit to the side by sides order.
[25:30] Jane Dough's Journey because it does inspire some.
But it also and I and even for me I mean I've been doing this year but even for me I look at him like 10 why why haven't I progressed that much in that short of a why didn't I do that.
It's a balancing act and it again goes back to letting things.
So if you are one of those people who can look at those and look at that journey and say oh my God you are my inspiration this story isn't inspiration.
Follow them tried to be that but if you have the personality that you're going to look at that and then go darn it that girl lost 10 pounds in a week and I believe.
You know what I mean it's about yourself think so if it's for a vision board.
And motivational thing that's one thing I can change daily you know I mean there are days that I look at those and I'm like all that is an inspiration in those days that I'm not feeling that great.
[26:40] It's not an inspiration now I'm ticked off about it right so I mean you just you truly have to know you.
Dee from it's all Cool J and I know I'm never going to look like in
for a lot of different factors.
[26:58] Well you know he's cool now nobody okay Jason said better.
Survey relation no the transporter I really don't maybe Google it okay.
[27:25] The next thing is electrolyte imbalance so I know nothing about this diet.
So let me.
It means that your kidneys are functioning the way that they should and your body is not retaining thing so I can drink Gatorade electrolytes are potassium in salt.
The majority of the potassium that you need will come from your food so me personally there are people who do recommend it but I personally do not recommend a supplement.
Now if you already know that you are borderline of being a supplement for a couple of weeks but then with eating natural Whole Foods you should be able to reverse that and get.
The Magnesium is another story because today does not have as much magnesium as so I take a magnesium supplement myself.
And also your salt so it is recommended in this info but you need to up your soul.
So I personally use the pink Himalayan and.
Quite honestly I haven't done a lot of research on it that's all there is.
[28:55] Regular sea salt but sea salt is fine as well so make mineral drops in your water butt.
Really gives it a funny taste FYI see and I'm not a big one
to add things.
And I think it's because I was on the gimmick train for so many years that every new diet and every newfangled thing that came out I was trying it because I was so desperate.
And so for me today like I really just go back to the basics.
I think that's why I had such a hard time trying to empty the oil just because in my mind that felt gimmicky.
Settlement on the rap Enterprise rounded you have to ask yourself and you know what's their motivation you know we've got to talk through that little bit you know if there.
Praying around people at a convention to try to promote some product mean that is the weight loss mean the bodybuilding supplements is the biggest thing if you think about that's what they're doing then you guys for asking yourself.
Is there a marking the stuff up 50% and.
You talk about.
Generally it is salt and magnesium if your getting later ramps.
[30:33] But I really would caution to do that without.
The advice potassium to extremely dangerous in too if you go to much they can be extremely dangerous and we go to little.
There is a huge impact on your heart with potassium so I reckon them all of my recommendation truly is.
But if you think that that is something that you're low on it you probably need to go see your doctor and have some blood work done and they can prescribe if you need to bring your levels up on basic blood panel,
I just recently started him tonight yeah I would.
And before taking the magnesium supplement if you did not experience this before maybe try to soak in Epsom salt.
The magnesium in that actually absorbs quickly so the Magnesium is the issues Epsom salt will help weekend.
So far so good.
Yeah I mean again if you know that you're low it might be okay but I really would recommend to have those levels checked by the doctor before interview seemed that because you can get the majority of potassium from.
[32:07] The next thing that I wanted to talk about is trying to do this alone.
So there is a lot of support
huge change in one's life changing everything that you.
There is you're changing the way you cook the way you eat the way you think.
Did you mean it by yourself I'm sometimes can be a little overwhelming and quite honestly there's not a reason to do it by yourself.
There are multiple Facebook groups out there there support groups you can Google it and find just random people.
Google is your friend.
So so honorable veteran veteran vehicle Lottery.
Between website there's a lot of differences between.
That is true that is so my recommendation for people it's quite honestly do their research.
Know where your research is coming from first of all so when I started doing this and I started researching long before I actually started eating this way.
So I looked up medical reports I looked to see who was funding those reports.
Once I got an understanding and a and a good feeling for what I believe to be true then I went and I looked for those Facebook groups and those other things.
[33:41] Minute what I was so I didn't go to a Facebook group no nothing until and that's where some of the mistake is made as well.
Although I want to help everyone I tell everybody you need to do your own research to I've done it for you I've gone through all of this but.
You might find something that you believe I mean it's kind of like religion right.
Everybody has their own flavor of what that is and what it means to them and it although keto has a base.
You can interpret things a little bit differently so you kind of need to know what this for you what works for you so I do recommend everybody do.
Research but because you have looked into things before you do have some I would call him.
[34:31] Vetted for lack of a better term for me absolutely so if you go to the website there is Winx the places we think are pretty straight.
Sites that you were comfortable gets there all winter out there.
Then we have the things you want this.
And so if you go to our website down there is there somebody out there right.
And we feel like it's good information now that's not to say that those sites that I don't think are great for getting information for I still use them.
There's a couple of sites that I use for recipes so late.
So even though I don't buy into their methodology or their ideology I do use the recipes because they fit.
Into what I do so.
[35:36] Again you know you can use them you just might not actually agree with their fault process right.
And so we only have a couple more minutes which one you want to do my last one that I want to hit on his car.
So we will leave on a high note so a lot of things that you will see on the internet tell people have one cheat day or one cheat meal or if you're going to go do this strenuous exercise you need a car.
My personal opinion is that is aluminum.
There isn't a reason a card is not an essential so there isn't a reason in my opinion that you would ever need to do that eating this way will.
I'm not do it I've done it for over almost a year now it'll be a year next week and I have never done that.
I'm still alive pretty sure you still have a pulse
sound.
John may have a different view on that one but I think it's a little directionally agree I do think that there are some people especially when he gets into heavy exercise.
The heavy it like there are so if you think about the different types of exercise when you have like a AA Slow and Low exercise.
Everything from walking to running a marathon probably not that important.
But if you're going to get into something this explosive like hit training heavy heavy weight lifting those type of things that starts to get into the realm of.
[37:11] I wouldn't say it's completely out of the question but when somebody says car but you're thinking a big huge card.
Meal and when I say carb back-loading is the term I would use we're talking about me being crazy 10 cards or 20 grams of carbs we're not talking about.
A bowl of pasta need to be.
You need to be cautious cuz we could if that hundred when we say when they say car but if you even if you read that somewhere or a carb Nite or carb back-loading those are all terms we can talk about details next week.
We're talking about free just very very small and now we're not talking about that a eight major and major a cheating and I will I will.
Track a little bit of what I said so The Average Joe's was he like me I would say it's not a necessity even though I do work out 6 days a week.
I don't think for me it is a necessity to do the carbs now if it is somebody who's doing a marathon or Triathlon those who go are a little different.
So I think
yeah I mean doing the carbs and again I have I have worked out and I mean I do it.
I work out fasting to just full disclosure and some people say they can't do that then you got find out what works for you but.
[38:45] Workout fasting like I lift weights in the morning without eating anything.
So so legally dinner when I eat dinner and I'll have coffee with cream heavy cream in it whenever.
In the morning it's always after I work out it's rare that I work that have anything for a workout.
[39:11] I have never done that there was a time in my life where I swear I can do that so.
Yeah there's a lot of people I mean the gym that I belong to you that's what they say you have to eat before eating hour before you come and then.
30 minutes after you're done exercising need to eat and I mean I work out at 5:30 and then sometimes that you didn't want to get home sometime today.
I'm hungry.
Assassins of holding their topic though.
We should do that are controversial
neon screen on then.
Hit hit hit the web page or drop us an email or just come talk to us we were here because we're sharing our experiences we may not have all the answers.
I've been going back to the question mid day you're not alone piano fun somebody.
Alright thanks for joining us
and I see you next week.