The Primitive Patterns Podcast

In this episode, we discuss fat loss, some misconceptions surrounding the topic, how we would approach it with our clients, and what you really need to know. Dieting is dead. Shortcuts cannot be had.  ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss the feeling of feeling lost. Maybe your values are in check and you’re doing the daily things that make you feel good. But do you still feel like you’re capable of more? That you’re not living 100% true to your dreams and goals?   ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss aging and how we live our lives to continue feeling young, the importance of athletic development for youth athletes, and what it means to live your mystery. As you get older do you feel yourself losing some youthful energy? Why are we so passionate about youth athletic development? What does it mean to us to live your mystery? Join us for another episode with all 3 Burella brothers. ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we dive into what it actually means to unplug from the matrix. Not in the dramatic, conspiracy way. In the real, everyday way. Most people are constantly consuming. Consuming products. Consuming information. Consuming opinions. Consuming food that barely resembles food. Consuming social media, trends, noise, fear, and distraction. At some point, you have to ask yourself: is any of this actually making me feel more alive? ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we have all 3 Burella brothers back on the podcast! In Luke’s first episode back on Canadian soil, we discuss the importance of establishing values. Are you living in alignment with your values? Do you even know what your values are? Our values are simple.   ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset   ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/   Live. Your. Mystery.

In this episode, we discuss our thoughts on training with the seasons. It’s almost summertime, which means more running, swimming, and sports, but is your body prepared for these demands? Are you taking advantage of the beautiful summer weather? And how can you avoid injuries this summer? ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss the issue with being addicted to comfort. As humans we all seek comfort, and for good reason. But do you live in state where all you do is seek comfort? Do you ever seek being uncomfortable? Let’s dive into why always being comfortable is not a good thing, and why seeking discomfort will lead you to live a healthier, more fulfilling life. ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss forming a mastermind alliance. A deliberate collaboration where each person brings their perspective, experience, and energy to the group, creating something more powerful than any individual could generate alone. Who do you surround yourself with everyday? Are they making you better, helping push you towards your goals, or are they hindering your ability to allow your light and truth to shine through?  ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss when it may be beneficial for someone to follow a training program and when being intuitive with your training may be the road to follow. If you’re struggling with deciding on whether or not to follow or purchase a training program give this episode a listen. Both ways of training have their time and place, and we will try to help you decide which option is best for you. ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we are joined by Ethan Okunas. Ethan is a dietitian who’s focus is on helping people fix their energy and metabolism through light, darkness, and circadian rhythm. Ethan is known on Instagram as the Quantum Dietitian. He is also the author of the book Quantum Nutrition. His book explores how light, biological timing, water, minerals, and food shape human metabolism at the mitochondrial level. Instead of treating metabolism as a simple calorie equation, this book examines the deeper signals that regulate energy production, hormone function, inflammation, and fat loss. This was an amazing chat with Ethan, and we will for sure be doing another one in the future. ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery. ⚡️ Follow Ethan on Instagram ⚡️ https://www.instagram.com/quantum.dietitian/ ⚡️ Purchase Quantum Nutrition ⚡️ https://quantumdietitian.com/store/p/quantum-nutrition-ebook?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnG-70Di7NX239SUyzvcLnZ6tQj8lajCCEZFsN14ZqtuVlQSk3_ByAJR-WpBk_aem_j1_DKR7exg5JYkCsax_q9A

In this episode, we discuss the topic of gut health, and the steps one should take to improve their gut health long before they consider buying a boat load of supplements. What is your eating rhythm? What state is your nervous system in prior to eating? How are you sourcing your food? There are so many things we need to get right before we should start wasting money on supplements before fixing the root cause of our gut issues.   ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset   ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/   Live. Your. Mystery.

In this episode, we discuss the topic of longevity. This seems to be a term thrown around way too often. People are promising that x supplement or x protocol will increase your longevity. But the most important aspect of longevity is rhythm. Having rhythm with your daily patterns is essential to living a long and healthy life, while being able to do the things you love for a long time! ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss the importance of understanding stress and how your perception of “stress” will change based on the state of your body and mind. When your daily patterns are off, you perceive certain situations as more stressful than they should be, and your overall capacity to deal with life's stressors is dramatically decreased. Stress is inevitable and unavoidable, and that’s a big reason why this life is so beautiful. We just need to set ourselves up in an advantageous position in order to build a good relationship with stress. ⚡️ Full Pattern Reset ⚡️ CLICK HERE to learn more about the Full Pattern Reset ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we do another Round Table Rapid Fire, asking each other questions around taking risks, how our training varies during the year, the importance of alone time, and more! ⚡️ Full Pattern Reset ⚡️ https://notch-vest-a7d.notion.site/2b5d2b373cf580fd8c28c379006cb8ec ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we are joined by Ru Mackenzie. Ru currently lives in Australia and is big into stillness practices as well as just an overall healthy and spiritual way of living. We discuss topics surrounding stillness practices, the importance of the sun, and if humans have the ability to exist without the need for food. This was an interesting one, and we can’t wait for our next chat with Ru! ⚡️ Follow Ru on Instagram ⚡️ https://www.instagram.com/ru_aliive/ ⚡️ Full Pattern Reset ⚡️ https://notch-vest-a7d.notion.site/2b5d2b373cf580fd8c28c379006cb8ec ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss food being a secondary form of energy. Food nourishes our bodies, but there are other key factors in play when looking at energy levels. We break down how moring sunlight, darkness at night, consistent sleep cycles, and nervous system regulation shape mitochondrial output long before macros matter. If you feel wired, tired, or inconsistent despite eating well, this conversation reframes where real energy begins. ⚡️ Full Pattern Reset ⚡️ https://notch-vest-a7d.notion.site/2b5d2b373cf580fd8c28c379006cb8ec ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss how your environment shapes your biology, your nervous system, and your ability to feel whole. We go beyond location and talk about environment as every input you send your body each day. Food. Light. Relationships. Rhythm. Noise. Stillness. Movement. When these inputs are incoherent, the body struggles to interpret clear signals of safety, repair, and vitality. ⚡️ Full Pattern Reset ⚡️ https://notch-vest-a7d.notion.site/2b5d2b373cf580fd8c28c379006cb8ec ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss the idea of turning thoughts into action. After having built 2 businesses, started a podcast, running retreats in Central America, and splitting our time between Canada and Central America, we have made it a point in our life to turn our thoughts into action. It is not easy, and it’s something we all need to do in order to be true to who we are. ⚡️ Full Pattern Reset ⚡️ https://notch-vest-a7d.notion.site/2b5d2b373cf580fd8c28c379006cb8ec ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we are joined by our good friend and Primitive Patterns team member Tate Funston. Tate is a Physiotherapist and Strength Coach who has a deep passion for the human body, rehabbing injuries, and optimizing performance.  We discuss various topics surrounding injuries, including the psychology of injuries. How we view our injuries and our past experiences with pain can shape our relationship with pain. Listen for some insightful information on how you can help manage and deal with your pain. ⚡️ Full Pattern Reset ⚡️ https://notch-vest-a7d.notion.site/2b5d2b373cf580fd8c28c379006cb8ec ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we explore true masculinity. One that has far less to do with appearances, status, or performance, and everything to do with presence, integrity, and the capacity to protect what is sacred. We talk about masculinity as being a guardian of the heart. A man who creates safety through how he listens, how he speaks, and how he shows up. Do children and women feel safe around you? Do people feel calmer, more supported, and more seen in your presence? Can your friends soften, open up, and tell the truth around you without fear of judgment? This conversation challenges the version of masculinity that dominates social media today. The obsession with bigger muscles, bigger bank accounts, and shallow validation. True masculinity is not loud. It is not an act. It is felt.   ⚡️ Full Pattern Reset ⚡️ https://notch-vest-a7d.notion.site/2b5d2b373cf580fd8c28c379006cb8ec ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we share our thoughts on the importance of being your own doctor. Health is not owed to anyone. We must take full ownership of our own health. Our healthcare system is not equipped or set up to make you healthy, they treat you once you are sick. Luke also shares his personal story of becoming his own doctor in 1st year university when diagnosed with a serious auto-immune disease, and how this was the genesis of Primitive Patterns. ⚡️ Full Pattern Reset ⚡️ https://notch-vest-a7d.notion.site/2b5d2b373cf580fd8c28c379006cb8ec ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we talk about why we train. Not for aesthetics or metrics, but for capability. We train so we can say yes to adventure, explore new places, and share meaningful experiences with the people we care about. A strong body and a clear mind open the door to moments like volcano hikes, Grand Canyon runs, and unforgettable days spent pushing limits together. That is what makes the human experience legendary. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we share our honest thoughts on psychedelics. We talk about our own experiences, the importance of respecting the medicine, and why these medicines are not a shortcut or a cure-all. We cover why preparation, intention, and integration matter, and why lasting change only comes when the work continues long before and long after the experience. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we are joined by Coach Colsey for our first episode back in Guatemala! This episode is a rapid fire question episode with the Primitive Patterns crew. Diving into topics such as marriage, training schedules, surviving winter, and more!   ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss an online offer the team at Primitive Patterns has been working on for a long time. Our belief is that this is one of the best health related online offers for its price point you can find. The Full Pattern Reset is a precision health and lifestyle assessment by Primitive Patterns that offers the fastest path to clarity, direction and transformation without weekly coaching. What’s inside the Full Pattern Reset? A full analysis of your lifestyle habits, a full blood panel analysis providing us with a clear picture of your current physiology, and a plan specifically designed for you. Listen to this episode for more details about the Full Pattern Reset and how it can help you achieve a body and mind that will allow you to live life to the fullest.   ⚡️ Full Pattern Reset ⚡️ https://notch-vest-a7d.notion.site/2b5d2b373cf580fd8c28c379006cb8ec ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss what quantifies high quality training, and what does NOT. Having an understanding of exercise selection, integrating novelty within your workouts, muscle soreness post training, training to failure, and following a concurrent training model will allow you to make sure you’re training is consistent and of high quality. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we are joined by Jake Stone. Jake is a certified Chek practitioner and is a the co-founder of Corrective Culture, an Australian based health and fitness brand focused on posture, parasite cleanses, and supplements.  ⚡️ Follow Jake on Instagram ⚡️ https://www.instagram.com/jake_stone/ ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss the importance of challenging convention thinking and actions. Not doing so just to be a rebel, but rather in an attempt to make the most of this beautiful life you have been given. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we sit down and ask each-other questions on the spot. Un-scripted, real time Q&A with the 3 brothers. The topics discussed are far ranging, from views on training, life, processed food and more! ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss tending to the part of the garden you can touch, the idea that true change starts close to home. Instead of getting lost in global chaos and the endless stream of problems we can’t control, we talk about what we can influence: our own health, our mindset, our families, our friendships, and our communities. When you take care of your inner world: your body, your mind, your spirit, you create ripples that naturally elevate the people around you. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss how love is the foundation of health. Workouts, healthy eating, and quality sleep are all essential, but feeling love for yourself and showing love to those around you is what brings true inner peace. In order to feel that inner peace and love for yourself, you need to be taking care of your physical body and mind. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we are joined by Cameron McIntosh. Cam is based out of Australia and is the owner of Sana, a recovery centre offering ice baths, saunas, massage, and wellness events. Cam also has a deep practice in Qi Gong. ⚡️ Follow Cam on Instagram ⚡️ https://www.instagram.com/cameronemcintosh/   ⚡️ Follow Sana Recovery on Instagram ⚡️ https://www.instagram.com/sana_recovery/   ⚡️ Follow Cams Qi Gong Teacher on Instagram ⚡️ https://www.instagram.com/forest_rock_qigong/   ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we break down what confidence really is—and what it’s not. Confidence isn’t something you’re born with or can simply “think” your way into; it’s built through action, consistency, and keeping promises to yourself. Specifically, it's built through aligning your actions with your values. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss simple yet powerful ways to keep your mood bright and your body aligned with nature’s rhythms, even as sunlight becomes less available. We talk about the importance of making slight adjustments to your daily routine in the winter to ensure your body is staying in healthy natural rhythms. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we are joined by one of our good friends and up and coming rapper Nicky 9 Doors (Nick Stoikos). Nicks unique lane in the art of rapping blends personal storytelling with reflections on our complex world. Listen to the first 5 minutes of the episode and you will listen to the rest.   ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/   ⚡️ Follow Nicky 9 Doors on Instagram ⚡️ https://www.instagram.com/n9doors/   Live. Your. Mystery.

In this episode, we discuss the importance of seeking out challenges in life. We dive into Jake’s attempt at running as many kilometres as possible in 1 week. When you’re faced with a challenge in life will you be prepared? When we willingly engage in tasks requiring full effort we prepare ourselves for the unexpected challenges life throws our way. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we discuss the idea of the Pain Teacher - the body’s way of guiding us back into balance. Pain isn’t random or purely punishment; it’s an intelligent signal, whispering first through tight muscles, restless sleep, or low energy before shouting through chronic illness or injury. Too often we silence these signals with pills, caffeine, or distractions, but need to learn to listen to these signals. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we are joined by our most influential and important person in our lives, our momma. We discuss her journey through life and fitness, what motivates her as she turns 59 to continue striving to better her health, and how she helped shape us.  ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we break down what anxiety really is—not just a mental struggle, but a reflection of our body, mind, and lifestyle. From sleep and nutrition to stress and our daily habits, we explore how the choices we make can either fuel anxious patterns or create calm and resilience. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live. Your. Mystery.

In this episode, we are joined by Conor Millstein. Conor is a Movement Education specialist with over 15 years experience in Movement and Athletic performance training having trained some of the highest level athletes in the world. He is the founder of ISO Movement an online movement education community.   ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/   ⚡️Links to Conor’s Socials ⚡️ Instagram: https://www.instagram.com/conor_moves/ Website: www.iso-movement.com Consultation: https://api.leadconnectorhq.com/widget/booking/Rl9QgUhFs40YXAVjmZI7 Retreats: https://www.therisingretreat.com/    Live. Your. Mystery.

In this episode, we discuss the role creativity plays in our lives—why it's not just an outlet, but a necessity. From music to writing to building Primitive Patterns, this conversation dives into how having a creative process can help you stay grounded, focused, and connected to something bigger than yourself. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live Your Mystery.

In this episode, we talk about the small miracles woven into everyday life, how we take them for granted, and how giving these miracles more thought can improve your life. These simple things often go unnoticed, but they hold the power to shift your entire perspective. When you learn to see the ordinary as extraordinary, life opens in unexpected ways.  ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live Your Mystery.

In this episode, we discuss how living in a healthy mind and body can actually cause you to feel the need for less material things. When we feel good in our bodies, we stop reaching to external things to feel full inside. We dive into how this is true in our lives and why we believe this can be the case for almost anyone. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live Your Mystery.

In this episode, we discuss the importance of goal setting and making sure that you are motivated not by the outcome of the goal, but the process of achieving that goal. Whether you are trying to become a black belt in BJJ, grow your own business, better your health, or strengthen your relationship with your family, being motivated by the process will be a key driver in achieving the goals you set. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live Your Mystery.

In this episode, we discuss the importance of context when making a choice to do with your health and never looking at one protocol as a must do, but instead, looking at all things with an open mind and making an informed decision based on whats best for you in the current moment. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live Your Mystery.

In this episode, we dive into the uncomfortable truth about alcohol—how it’s marketed, normalized, and silently damaging our health. We expose the role of government and industry in promoting it, and unpack why it's one of the most overlooked public health threats. It’s time to question the narratives we’ve been sold and take a sober look at what’s really going on. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live Your Mystery.

In this episode we are joined by Mitch Good, the owner and head farmer at Good Family Farms in Meaford Ontario. Mitch has a deep passion for organic and regenerative agriculture and its immense power for human health, and the health of our planet. In this episode we discuss what regenerative agriculture means, why the health of our soil is so important, the importance of supporting your local farmers, and the effects this all has on our health.    ⚡️ Follow Good Family Farms on Instagram ⚡️ https://www.instagram.com/goodfamilyfarms/ ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live Your Mystery.

In this episode we are joined by Rob Wilson. Rob Wilson is a Human Performance Specialist with over twenty years of manual therapy, coaching, and education experience. Rob has contributed ideas and presented to the best of the best including the UFC Performance Institute, ALTIS, and to the U.S. and Allied Special Forces. He is also an author and just published a book titled Check Engine Light.   ⚡️ Follow Rob on Instagram ⚡️ https://www.instagram.com/thecheckenginelight/ ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live Your Mystery.

In this episode we are joined by Dr. Malin Uthang. Malin is a researcher currently conducting research into 5-MeO-DMT, one of the most powerful psychedelic substances in the world. She is also a freediver and draws many parallels between psychedelics and freediving.  ⚡️ Follow Malin on Instagram ⚡️ https://www.instagram.com/drmalinuthaug/ ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live Your Mystery.

In this episode we discuss the importance of taking your health into your own hands. We discuss the disservice our medical system and society has done for our health, and how we need to rely on self education to become healthy and vibrant. We discuss our experiences with G.I issues, seasonal allergies, and lower back pain, and how through self-education we have eradicated these issues. ⚡️ Follow Us on Instagram ⚡️ https://www.instagram.com/primitivepatterns/ Live Your Mystery.