Keto or Primal What is best for me

In my last posting I had completed my 21 days primal/keto reset.  I decided to start applying a lot more Keto principles to my diet this time, and one that I started during the last 7 days of my 21 days and then into the following week was to be really strict on my diet and make sure I would be following the Keto reset diet.  I practiced Intermittent Fasting each day going 14-16 hours without eating.  I would then eat a compressed schedule.  I made some interesting observations about myself and came to an interesting conclusion:

First I had no issues with fasting each day when it came to waiting to eat, I could easily distract myself and the desire to eat would go away.  I should note I still drank my cup of coffee each morning, added a little heavy cream but kept it under the 100 Calorie threshold that is believed to make you come out of the IF state.  The problem came when I did eat.  I found my appetite to be larger than normal and noted that I was eating more in the compressed time then what I ate doing 3 normal meals per day.  I was taking a lot more food with me for lunch and in the evenings I would have a hard time feeling fully satisfied.  I firmly believe IF has a place, just for me it is not everyday, maybe a couple of times a week but not daily for me.

Second big observation was food stress. The carb count for Ketosis is between 20-50 Grams per day depending on if you exercise or not.  I of course do everyday, so I put my limit at 50.  The next part is increasing fat as a percentage and decreasing protein.  You want protein at no more than .7gram per pound of lean muscle.  I was use to a number closer to 1 gram, although I don’t normally have that much I could occasionally get close. The third part is increasing your fat per day.  I started by adding heavy cream to my coffee, previously I was a black coffee drinker.  I must say that was a pleasant surprise.  I never knew  my coffee could even be better with heavy cream. All of these new food parameters which are much harder to hit than a primal diet, because they are much more focused on every little aspect.  Primal you have a lot more “wiggle” room.  Well the constant counting was stressing me out and some of my favorite healthy foods were being left out.  I couldn’t even enjoy a bowl full of fresh blueberries and strawberries.

Last observation and the kicker for me is because of my food stress and actual increase in overall eating I actually gained a few pounds back. I know that Keto works for a lot of people, but for me I have decided to stick to primal going forward.  I am comfortable and feel good on a primal diet.  I think this is something that everyone has to explore on their own and figure out what works best for you.


Day 21

Today is day 21 of what started as a 21 day total body transformation, but has turned into a Keto restart.  Of course since it is a keto restart this really signifies the start of what should be a minimum of another 3 weeks of attempting to stay in a keto state.  However, I am going to try and go much longer, with a goal of at least through the CrossFit Open.  I am going to share with you my results in the first 21 days based on weight, however I warn you weight is not everything and in fact isn’t even the best indicator. I prefer to look at other measurements, like waist size (how do your pants fit), how do you feel meaning mental clarity, how do you sleep.  If you workout do you notice a difference.

My answers are simple, first my overall mental state is so much better, no constant worrying about stuff, I feel motivated to read and write.  I just feel better overall.  I sleep better right now, in fact I get more hours of continuous sleep than ever before and wake up feeling totally refreshed.  Waist size, although not a huge difference when I started I was able to wear all of my pants, maybe my smaller size the 32″, were a little tight and the 33″ were a little better, now the 32″ are actually very loose and 33″ are really too big to wear, I might need a smaller belt and pants at the end of all this. Workouts is a big one for me, although you will see I didn’t lose a tone a weight only 7-8lbs, I feel lighter. Things like Pull-ups and box jumps are a lot easier to accomplish and at a much faster rate.  I also just notice that my stamina in the workouts seems to be better, which of course may or may not be related since I have been working on it for a while.

last thing weight, let me tell you and I think this is important, if you are going to track your weight, I strongly suggest that you weight yourself the same time under the same conditions everyday.  In my case I weight myself every morning, right before I jump in the shower.  Your weight can vary by a few pounds everyday so don’t panic if one day you add a pound or two, the next day you might be down those same pounds.  What I look for is constantly being withing a few pound range.

Going forward as I continue my journey I will continue what I am already doing,  I try to practice intermittent fasting everyday, but I listen to my body.  In the past 9 days I practiced  8 out of 9 with going 14-16 hours each day. The one exception was Thursday, I woke up hungry and I knew I needed to eat.  I will also continue to monitor my weight, but not everyday probably 2x per week.

21 Day Weight Results:

1/1 – 209
1/2 – 208.6
1/3 -207
1/4 -206.2
1/5 -204.8
1/6 -203
1/7 -206.2
1/8 -205.2
1/9 -205.2
1/10 -203
1/11 -204
1/12 – 202.8
1/13 -202.4
1/14 -202.6
1/15 -202.8
1/16 -202
1/17 -200
1/18 -202.2
1/19 -201.6
1/20 -201.6
1/21 – 202.2


So yes I promised to post some more and I have been absent for a while. I think for a while I have lost a little of my inspiration and needed some time to reboot myself and rededicate my life style to my primal beliefs. Some of you know but I didn’t want to broadcast it, but I did a 21 day primal reboot that started at the 1st of the year. For the first 2 weeks I have been strictly following the primal blueprint.

However, this past weekend I read the 21 day Keto Reset Diet Book, by Mark Sisson. I have decided to change my perspective a little and go keto, at least through the CrossFit Open, which starts Feb 22nd and last 5 weeks. I can tell you I was already very close on my 21 days if not already there. One big change I made starting on the weekend is practicing daily Intermittent Fasting, I try and go 14-16 hours from my last meal at night until I eat again in the morning/afternoon. The other big change is to really increase the amount of fats in my diet, I think before I emphasized the protein but for Keto that is too much as I was close to 1 gram per lean pound of body mass and wanted to reduce that to .7 grams and increase my fat calories to make up the difference. It just takes little things like adding heavy cream to the coffee, eggs, and make sure I am eating other good fats.

Let me tell you I feel fantastic, I have more energy during my workouts, I am sleeping great, and my thoughts are so much clearer. Things that were stressing on me before no longer weigh on my mind all the time. My weight is down 8 pound since the first and I expect that it will go down a few more before this is all over. A big difference this year over last year is when I lost weight I felt I lost strength and this year I actually feel stronger.

I have said it before, but I will say it again I promise to publish more in the future, but going forward at least for now it will just be on this Facebook page and not on the webpage. As I discover better ways to do thing on Facebook I will try and make it look better in the future. I am sure there are some of you out there that already have ideas or maybe can even teach me how to make it look better feel free to message me.


I apologize for my absence from posting, but I had a little vacation. Question of the day is how do you stay primal during vacation?  Do you indulge in things your normally would not?  Is that the end of the world?  Well no, I am coming off a nice beach vacation.  I had the opportunity to visit 2 very different beaches. One in Florida in a little place called Navarre Beach, you should look it up wonderful place to relax.  The second was on North Padre Island in Texas in the White Cap Beach Area.  The first beach was just me and Lorie had a great time. The second was with some great friends and we had a blast.  Ok so I will be honest I did cheat a little although I don’t think I did so bad.  I had probably too many “Ciders” which yes they have sugar and I was counting, although I do drink a dryer version, but sugar is sugar.  Of course I am always gluten free (would have ruined the vacation) I did have a little corn and rice especially in some Gluten substitute crackers and bread.  I took advantage of some alternative I normally stay away from, but I knew once I got back I would be back to my normal diet.  Do I feel Guilty, actually no, I am very strict normally and I think I am still falling in the 80/20 rule, so I feel pretty good.  However, I will say I am going to be extra strict for the next few weeks, just to make sure I have not broken my habits. I think I will be ok.

Now to move on I was pleasantly surprised today to see the following article posted on o Foxnews:

The Truth about Low-Fat Foods

This is great read it is about time that mainstream press starts getting it and they we correct the false doctrine in the Standard American Diet (SAD).

I promise more blog post coming more often so please don’t abandon me!



No need to Reboot

I have learned something interesting.  I started this month thinking I needed a reboot to get things going on my primal diet and lifestyle.  Here is what I learned quickly; no need to reboot! I was already doing a pretty good job.  My diet is on point, some others say live the 80/20 some are 5/2 with many other variations in between.  I would put my diet in the 90-95% range, and only discount it because I do like my hard cider and although I only drink it on the weekends; I have a hard time making that one primal.  That is literally it other than the few things when you have to eat out that are beyond your control such as the oil used or maybe they added a little sugar to something and didn’t disclose it.  Since I found myself stressing over this whole reboot of the 21 days I decided to end it.  The stress was not primal and I was trying to hard.  I feel so much better that I can relax and enjoy being primal the rest of my life.  Ok caution here, if you are on your first 21 day challenge do not give up, I apologize for the lack of post to support and lack of new recipes.  I promise more are coming, just need to convince a few friends to share some more stuff they are doing and send it to me so I can post it.  Oh yes you if you are reading this, send me your primal recipes and I will add them to the recipe section I will give you as much or as little credit as you want.  If you have a picture of what you prepared that is always helpful.  Although sometimes I make something and I will be like that doesn’t look anything like what I made. You can email them to me use the contact on my blog or just send to

Day 4


Today I am taking a break from my regular blog, to bring you a picture of my first Grand baby.  I will return to my regular scheduled blog this weekend.  Isn’t she beautiful!

Day 2 and 3

Well the last two days have been a whirlwind of training, meetings, dinners, and more meetings.  So I fell a little behind.  Good news without complete details is my diet has remained very primal, with the exception of a few too many drinks one night.  However Wednesday through the rest of the conference will be black coffee and water.  I will say the meals have been at times disappointing, for instance lunch yesterday the only thing I could eat was the salad and some fruit absolutely no protein that wasn’t between bread. Snacks between session have also been a load of sugar loaded processed carbs, like chips, flavored popcorn, and “healthy” bars, well so they say till you read the label.  How can you advertise something as healthy with all of those ingredients.  Enough on that rant, my biggest obstacle is primal lifestyle this week, I did get an hour of reading last night, let me tell you The Case Against Sugar by Gary Taubes has been eye opening and I highly recommend it for anyone.  Otherwise I would say lifestyle is somewhat of a failure, I realized last night that I have not seen daylight in a few days, that will change this afternoon as I plan to walk the strip. There is on success this week, I have talked to more people this week about my primal lifestyle with several asking to learn more.  I have found it very enjoyable to talk to others about it and educate them.  It is so amazing to me how misinformed everyone is about what is good and what is bad for you.  Ok that is all the time I have right now, I will check in again later.

Conference Day 1


I was disappointed to find out that the gym at the hotel didn’t open until 6am, normally not a big deal, but my first session starts at 8am.  I did find some good news, a hole in my schedule in the afternoon from 2-4 perfect window for a workout.  Which I did accomplish, 2000 meter row and a WOD that consisted of a lot of Kettlebell Swings and push-ups.  So staying true to my version of primal fitness mission accomplished.  Now food my be a little more challenging today, let me start with breakfast, luckily I was on my own, found the Grand Lux Cafe, I had omelette, bacon, strawberries, and a cup ok 2 cups of coffee.  I wish the rest of the day would have been that easy; lunch was a challenge, good thing that eating primal I can go long periods of time without feeling hungry.  They brought in box lunches all sandwiches, they forgot about my “gluten free” request.  I ate the guts out of the sandwich (which wasn’t much) and an apple. My boss decided we would go somewhere else for dinner, this little Italian spot the view was incredible the inside made it seem like the outside.  I tried to order the half chicken, but they ran out so forced me into the New York Strip Option 14 ounces of goodness, on the menu it said with potatoes I asked for a substitute, and the brought me my favorite grilled asparagus.  That was an incredible steak.  Ok so where did I go wrong with dinner, it would be the hard apple cider I had with my meal, still well within my 80%.  Later in the evening I would enjoy a glass of red wine.  That was it for food, felt pretty good.  Where I did fall short was in lifestyle, I had every intention of posting this last night and doing some reading, but sleep trumped everything.  So not a complete failure, I know someone is reading this going well sleep is primal and yes it is and probably one of the most important things you can do that we don’t get enough of every day.  I woke up about 3am with my mind wandering and found it hard to stay asleep.  Reading and blogging in the evening help me remove the wandering thoughts.  Now it is Tuesday, eating another great breakfast, but will leave the details to my next post.


Sugar – It is in everything, I dare you to find something in a can or a box that doesn’t have any sugar in it. Oh but wait what is this High Fructose Corn Syrup, dextrose, maltose, lactose, sucrose, nectars; ok I could go on and on for a while. They are all forms of sugar. Why do we need so much sugar? – We don’t, but it is in everything. Not to long ago I went to the store to get crushed petite tomatoes; I looked through every can on the shelf and guess what every single one had added sugar. I finally found this little box of crushed tomatoes from Italy (looked like a juice box) with no added sugar. I found a total of two brands both in boxes with no sugar out of 25+ others. Not a great ratio. So one would ask why is sugar so bad, it taste good. Well first it is a carbohydrate in raw form. A sugar molecule (the white stuff in your pantry) is 50% Glucose and 50% Fructose. A smart observer would say well fruit has Fructose, and it does, just not as concentrated as the granular stuff. What happens is the body absorbs the Glucose into the blood stream and burns some it for fuel. However, the Fructose has to be processed by the liver and it turns it into fat, yes fat. Now the excess Glucose will also eventually be turned to fat if you don’t burn it all. Normally in fruit the amount is so small and if we are following a primal diet in which we are burning fat for fuel instead of Glucose for our body no big deal, that is the source of fuel our body wants since we are fat adapted. Ok so I have rambled on, my points is READ THE LABELS! Homework, a friend of mine told me about a film called “The Sugar Film” it is free on Amazon Prime, watch it! Amazing what sugar can do to someone in just 60 days.