Hack Stack: Recent Episodes
Koz
Tips, tricks, and advice to lead to a more efficient, productive, and fulfilling life.
Follow us on Twitter: @HackStackShow
Episode 31 Keto Hacks:
Full show notes in word:
https://drive.google.com/file/d/0BzBB6r2Ers2ZZGw1djdLQmF1UGs/view
Ways to test for ketosis:
Smackfat Ketone Strips (urine strips)
Fastclix Accu-Chek Fastclix Lancing Device Kit
Nova Max PLUS Blood Glucose Monitoring System
-Nova Max Plus Ketone Test Strips
Protocol to try Keto
Weeks 1-2: Gain Knowledge by reading/listening to resources below. Start to track food on “My Fitness Pal” app. Don’t change the way you eat yet.
Week 3: start to have one low carb meal per day for a week
Week 4: Tapper off to 100 carbs or less per day. (rice pudding is a good transition carb)
Week 5: Tapper off to 75 carbs or less per day
Week 6: Start full Keto (50 Carbs or less per day)
How to “Scratch the itch”
Pasta/Bread:
Miracle Noodle Shirataki Angel Hair Pasta and Shirataki Fettuccini
Low Carb Cinnamon Muffin - 6 Pack - Best Tasting Diet Product Ever! by carb-0-licious
Great Low Carb Bread Co. - Plain by Great Low Carb Bread Company
Great website for low carb foods: www.HoldTheCarbs.Com
Crunch:
Kitchen Table Bakers Parm Crisps
Pork Rinds
Bullet proof coffee
NOW Foods Mct 100% Oil (32-Fluid Ounces)
Kerrygold Pure Irish Grass-fed Butter, 8 Oz
Heavy whipping cream
Skinnygirl Stevia Extract (Liquid Sweetener for Hot & Cold Beverages)
KETO//KREME by Pruvit Ketone Supplement in a Coffee Creamer
On The Go Meal suggestions
Breakfast
Hardees low-carb bowl
McDonald's sausage Egg McMuffin with no muffin
“A new national study has shown that nearly75 percent of patients hospitalized for a heart attack had cholesterol levels that would indicate they were not at high risk for a cardiovascular event”
http://newsroom.ucla.edu/releases/majority-of-hospitalized-heart-75668
Episode 018 - New Year Resolution Hacks
Show Note: YouTube Video Checklist:
http://youtu.be/WPrXGcKK0yw
Episode 015 - Money Hacks Part 2
Budget File:
http://fpu.chuvala.com/dr_forms/05_monthly_cash_flow_plan.pdf
John Rosemond Books:
The Well Behaved Child Grandma was Right after all Making the Terrible Two's Terrific Teen-Proofing Fostering Responsible Decision Making in your Teenager The New Six Point-Plan for Raising Happy, Healthy Children
Homework: Start a Family Revolution
Show Notes:
Time Block schedule spreadsheet.
https://drive.google.com/file/d/0B2Xzrk97kpJ_VnlYdWNhYlQ1RVk/view
Picture of Time Matrix:
http://aimcfo.com/triage-for-business-issues/time-management-matrix/
Books:
Eat that frog (coming up next episode)
The Seven Habits of Highly Effective people by Stephen Covey (Franklin/Covey planners)
The One Thing by Gary Keller (Pareto principle)
Get things done by David Allen (what is the next action step?)
Procrastinate on Purpose by Rory Vaden
Less doing, more living by Ari Meisel (zero inbox)
The four hour work week by Timothy Ferris
Homework:
Plan your week ahead and plan your day ahead.
Show Notes:
HIIT Workouts (20 min and 10Min Options): https://www.youtube.com/watch?v=cZnsLVArIt8&list=PLkMjrPBIAhVvV_n4oHIQjpu0IhXytZTzW&index=1 https://www.youtube.com/watch?v=PutmjSp0Qk8 https://www.youtube.com/watch?v=5EGrv6O8z7w Couch to 5K training plan: http://www.southern7.org/uploads/1/8/3/8/1838087/couch-to-5k.pdf Artie's Paleo on the go: http://www.artiesonthego.com/ Homework: Use MyFitnesspal app and plan day ahead meal: https://www.myfitnesspal.com/ Watch "Fat sick and nearly dead" on netflix or here: https://www.youtube.com/watch?v=JK6PogbLPjw Books Mentioned: Grain Brain by David Perlmutter Compound Effect by Darren Hardy 4 hour Body by Tim Ferriss
Extra Credit: ViniYoga DVD: http://www.amazon.com/Viniyoga-Therapy-Back-Sacrum-Kraftsow/dp/B000U0C9UE/ref=sr_1_2?ie=UTF8&qid=1439104147&sr=8-2&keywords=viniyoga Stand up Desks: http://www.ergodepot.com/ http://www.varidesk.com/
Show Notes:Harvard Study on Goals: http://www.forbes.com/sites/85broads/2014/04/08/why-you-should-be-writing-down-your-goals/ (http://www.forbes.com/sites/85broads/2014/04/08/why-you-should-be-writing-down-your-goals/)Michael Jordan Failure Commercial:https://www.youtube.com/watch?v=45mMioJ5szc (https://www.youtube.com/watch?v=45mMioJ5szc)Books Mentioned:Start by Jon AcuffHomework:-Google How to set goals-Write your goals down. At least one goal for each of the 5 F's-Make sure to write down possible obstacles.
Show Notes:
Grandfather commercial:
https://www.youtube.com/watch?v=mdcoVQN9kOw&feature=youtu.be
Blu Blocker Commercial:
https://www.youtube.com/watch?v=_Png-PC0ews
APPS Mentioned:
Headspace App:
https://www.headspace.com/headspace-meditation-app
Night Wave Light App:
https://itunes.apple.com/us/app/night-wave-light/id491029041?mt=8
Books mentioned:
The Happiness Advantage by Shawn Achor
Sleep Smarter by Shawn Stevenson
Homework:
-work on improving your sleep and sleep environment. Implement at least one or two of the hacks mentioned on this show. Maybe one of these:
-nightly iPhone/device/TV curfew 1.5 hours before going to bed.
-Think About automatically shutting of your wifi every night:
(Digital Programmable Timer Socket Plug Wall Home Plug-in switch Energy-Saving Outlet)
http://www.amazon.com/gp/product/B00WHPNON6?psc=1&redirect=true&ref_=ox_sc_act_title_1∣=A1KSX34SD41CXV
-buy a sleep ionizer
http://www.amazon.com/O-Ion-Permanent-Purifier-Ionizer-Sanitizer/dp/B00FBMJK9Y/ref=sr_1_1?ie=UTF8&qid=1436796488&sr=8-1&keywords=air+ionizer
-buy a plant: English ivy or perennial snake plant:
http://www.amazon.com/Snake-Plant-Mother---Laws-Tongue/dp/B00BFB8L1S/ref=sr_1_1?ie=UTF8&qid=1436792073&sr=8-1&keywords=snake+plant&pebp=1436792076895&perid=16TJWWAAT1C1M9EHRAYY
http://www.amazon.com/Collection-Four-Best-Clean-Plants/dp/B00B7Z0OE4/ref=sr_1_1?ie=UTF8&qid=1436792186&sr=8-1&keywords=Collection+of+the+Four+Best+Clean+Air+Plants+for+Your+Home+in+Four+Inch+Pots&pebp=1436792189702&perid=1W3R2E9VQP90N8R6KGGC
-blackout shades
http://www.amazon.com/Best-Home-Fashion-Insulated-Blackout/dp/B001BAIGUE/ref=sr_1_6?ie=UTF8&qid=1436792211&sr=8-6&keywords=black+out+shades
Show Notes
Five minutes Journal app:
http://app.fiveminutejournal.com/
Christopher Hitchens debate
https://www.youtube.com/watch?v=oVZnwZdh-iM
Homework
-Consider making your bed
-work on your affirmation statement/Push your purpose up the ladder
-Consider that God Question
Books Mentioned
Procrastinate on Purpose by Rory Vaden
I Don't Have Enough Faith to Be an Atheist by Frank Turek
http://impactapologetics.com/i-dont-have-enough-faith-to-be-an-atheist-mp3-cds/
Show Notes
Domino chain reaction (short version)
Circadian rhythm app: Sleep Time by Azumio
Peaceful Progression Aromatherapy And Nature Sounds Wake-Up Alarm Clock
wake up clock to light
video of wake up clock
Giant Wooden Pencil
Jumbo Pens
Homework
-"Read" (and by read I mean listen to the audiobook) " the power of Habit " by Charles duhigg-get a calendar and a big red obnoxious marker and start your streak. Amazon red marker.-create and continue to refine your morning routine. Books mentionedThe One Thing by Gary KellerThe Power of Habit by Charles DuhiggThe Willpower Instinct by Kelly McGonigal
Learn the simple secrets to success one step at a time. Â This is the foundation of all hacks. Â Get this one thing right and your thinking will dramatically change for the better.