The Primal Shift

In this episode, I dive deep into the world of exogenous ketones, discussing what they are, how they work in the body, and the pros and cons of supplementing with them. Join me as I share my insights, experiences, and practical tips for incorporating exogenous ketones into your lifestyle and improving your overall well-being. In this episode: 00:00 - Introduction to Exogenous Ketones 02:06 - Understanding Ketosis and Ketone Production 06:00 - Therapeutic Benefits of Ketones 07:59 - Personal Experience with Cognitive Enhancement 09:14 - Appetite Suppression and Weight Management 10:23 - Improving Athletic Performance and Recovery 11:30 - Who Should Consider Supplementing with Exogenous Ketones 17:25 - Different Types of Ketone Supplements 18:37 - Practical Tips for Using Exogenous Ketones 20:35 - Final Thoughts Remember to like, subscribe, and share this episode with anyone who could benefit from it. And as always, thank you for tuning in to the Primal Shift Podcast! Links: Best Exogenous Ketone Supplements (Based on Science) Blog Post Why Hard Ketones is the Best Alcohol Alternative Thank you to this episode's sponsor, OneSkin! OneSkin's lineup of topical skin health products leverage the power of the company's proprietary OS-01 peptide to remove dead skin cells, improve collagen production, increase skin hydration and more. Check out my before and after photos in my OneSkin review, or visit OneSkin here. Plus, get 15% off with promo code PRIMALSHIFT! More From Michael Kummer: Use code "primalshift" to save 15% on your MK Supplements order at https://shop.michaelkummer.com Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

Today's episode is one you don't want to miss. I'm joined by Travis Mayer, an 8x CrossFit Games athlete and a true testament to the dedication, resilience, and pursuit of excellence in athletic performance. In our conversation, Travis gives us a rare glimpse into his journey, sharing the strategies that have allowed him to compete at an elite level for nearly 13 years. We'll explore his approach to training, recovery, nutrition, and balancing a demanding athletic career with raising a family. Whether you're a competitive athlete yourself or someone looking to elevate your fitness, Travis's experiences and insights offer valuable lessons on pushing through boundaries, the significance of mental resilience, and much more. In this episode: 00:00 - Introduction of the Podcast 02:03 - This is Travis Mayer 03:58 - The Journey to Elite CrossFit Competitor 06:50 - The Role of Recovery in Athletic Performance 14:04 - Mental Resilience and Overcoming Challenges 21:42 - Travis's Approach to Training and Nutrition 28:55 - Travis's Sleep Routine 33:27 - Travis's Sauna Sessions 35:16 - Travis's Recommendations for Athletes and Fitness Enthusiasts 42:50 - The Importance of Mobility and Warm-Up Routines 52:37 - Closing Thoughts Don't forget to subscribe for more insightful conversations with experts in health, fitness, and beyond. #PrimalShiftPodcast #TravisMayer #CrossFit Links: Steam vs. Infrared Sauna: What's Better for Your Health? How to SURVIVE Your First Ice Bath or Cold Plunge How Combining Ice Baths and Sauna Bathing Can Transform Your Health! TRAVIS MAYER does functional fitness workout FOR TIME! INSANE LADDER LIFT into CrossFit's "THE STANDARD" w/ Travis Mayer Thank you to this episode's sponsor, MK Supplements! Use code "primalshift" to save 15% on your MK Supplements order at https://shop.michaelkummer.com About Travis Mayer: Travis Mayer is an 8x CrossFit Games athlete and owner of United Performance for 10 years! Website: https://www.unitedperformanceftc.com/ Instagram: https://www.instagram.com/thetravismayer/ More From Michael Kummer: Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

In this episode of the Primal Shift Podcast, I'm peeling back the curtain on my everyday life to show how I juggle productivity, health, and maintaining a connection to our ancestral roots. My days used to be ruled by a rigid schedule. But now, I leverage a flexible plan that makes space for everything from CrossFit and sauna sessions to managing my supplements business and running our homestead. This episode is about finding a balance without overcomplicating life. Whether you're looking to optimize your own routine or just curious about a day in the life on a homestead, I'll share the insights and adjustments that have made the biggest difference for me. In this episode: 0:00 - Introduction 2:01 - A deep dive into my typical day 3:20 - Morning routine details and tips 5:56 - Implementing mobility into my daily routine 7:07 - Family time and division of household chores 7:42 - Work strategy: planning and execution 8:58 - Rethinking my approach to planning and productivity 11:07 - The role of homesteading in my life 11:29 - My eating habits and meal timing explained 14:17 - Exercise and wellness routines without rigidity 15:45 - Mental health breaks and connecting with nature 17:12 - Incorporating sauna bathing and cold plunging 18:13 - Evening routine (mobility) and family time 21:13 - Balancing exercise, nature and homestead life 23:13 - Homeschooling our kids 24:32 - Learning how to prioritize (and what not to do) 26:20 - Closing Thoughts Links: The Kummer Homestead on YouTube Thank you to this episode's sponsor, OneSkin! OneSkin's lineup of topical skin health products leverage the power of the company's proprietary OS-01 peptide to remove dead skin cells, improve collagen production, increase skin hydration and more. Check out my before and after photos in my OneSkin review, or visit OneSkin here. Plus, get 15% off your first OneSkin order with promo code PRIMALSHIFT. More From Michael Kummer: Use code "primalshift" to save 15% on your MK Supplements order at https://shop.michaelkummer.com Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

In this episode of the Primal Shift Podcast, I chat with Forrest Smith, the CEO of Kineon and pioneer in the world of photobiomodulation and red light therapy. We dive into the science and benefits of red light therapy, including its powerful effects on tissue healing, athletic performance, brain health, and much more. Forrest offers groundbreaking insights into how this technology not only aids in recovery and performance but also holds the key to future advancements in treating a wide array of health conditions, from dementia to gut health. In this episode: 0:00 - Introduction 03:46 - The Basics of Red Light Therapy with Forrest Smith 07:42 - The Role of Red Light Therapy in Tissue Healing and Recovery 11:15 - Athletic Performance Enhancement Through Red Light Therapy 24:30 - Future Applications of Red Light Therapy in Brain Health and More 25:20 - The Connection Between Red Light Therapy and Gut Health 35:37 - Introducing the Kineon MOVE+ Pro Device 36:23 - Practical Applications and User Feedback of Red Light Therapy Devices 37:45 - The Potential of Red Light Therapy in Pain Management and Sleep Improvement 38:41 - Closing Thoughts Links: Learn about Kineon's Move Kineon Move+ Pro in my detailed review (or watch the video review). Learn about how red light can improve athletic performance. See my list of the best red light therapy devices for options categorized by use case. About Forrest Smith: Forrest Smith is an athlete, entrepreneur and the CEO of Kineon Labs. He has a 20-year history of building successful startups in tech hardware. Website: https://kineon.io/ Instagram: https://www.instagram.com/smithforresto/ Linkedin: https://www.linkedin.com/in/the-forrest-smith/ More From Michael Kummer: Use code "primalshift" to save 15% on your MK Supplements order at https://shop.michaelkummer.com Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

Ever wondered why not all calories are created equal? Or whether animal-based proteins are superior to plant-based alternatives? In this episode of the Primal Shift Podcast, we're going to take a deep dive into the complex world of macronutrients (protein, fat and carbohydrates) and discuss their unique roles in human metabolism. Along the way, we'll debunk some pervasive myths and drill down to the truth about what it really takes to maintain a healthy body composition. Believe it or not, I overeat every day but still maintain 8% body fat. Yes, you read that right: I consume significantly more calories than I burn without gaining fat. And I'm excited to share how that's possible. This episode is packed with information that can revolutionize your approach to nutrition. So join me as I share recommendations and key takeaways that will help you make informed choices about your diet — whether you're looking to lose weight, gain muscle or simply live a healthier life. In this episode: 00:00 - Key Takeaways 01:40 - Introduction to Macronutrients and Caloric Intake 02:43 - The Role of Protein in Human Metabolism 05:20 - The Importance of Fat for Body Function 06:31 - Carbohydrates: Energy Source and Their Role 06:46 - Essential vs. Non-Essential Macronutrients 07:28 - Debunking Common Nutrition Myths 09:02 - Protein: Consumption, Digestion, and Myths 09:52 - The Thermic Effect of Food and Caloric Absorption 12:09 - Consequences of Macronutrient Deficiencies and Overconsumption 19:55 - Recommendations for Daily Nutritional Routine 23:41 - Closing Thoughts Thank you to this episode's sponsor, OneSkin! OneSkin's lineup of topical skin health products leverage the power of the company's proprietary OS-01 peptide to remove dead skin cells, improve collagen production, increase skin hydration and more. Check out my before and after photos in my OneSkin review, or visit OneSkin here. And get 15% off your first OneSkin order by using promo code PRIMALSHIFT at checkout! More From Michael Kummer: Use code "primalshift" to save 15% on your MK Supplements order at https://shop.michaelkummer.com Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

In this episode of the Primal Shift Podcast, I dive deep into the fascinating interplay between exercise and foot health, and their overarching impact on our health and well-being. I'm thrilled to share my conversation with Mark Sisson, a health and fitness maverick whose insights challenge conventional wisdom and encourage us to rethink our daily habits for a healthier life. We discuss the myths and truths about running, the benefits of walking, and the critical role footwear plays in our overall health. Join us and navigate through insights on improving your lifestyle through mindful choices about movement and footwear. Whether you're a seasoned athlete, a casual walker, or someone interested in enhancing your health, this episode offers valuable knowledge and inspiration to rethink how you move through life. In this episode: 00:00 - The Impact of Footwear on Foot Health 08:02 - Humans Were Born to Walk, Not Run 13:14 - Running is Catabolic, Walking is Anabolic 16:52 - The Importance of Foot Health and the Right Type of Footwear 27:20 - The Issues with Modern Shoes 37:17 - Transitioning to Minimalist Shoes 40:06 - Improved Foot Feedback and Awareness 41:00 - Increased Foot Strength and Stability 41:29 - Enhanced Balance and Adaptability 41:56 - Transitioning to Minimalist Shoes 43:23 - Comfort, Function, and Style 44:18 - Future Discussion on Nutrition About Mark Sisson: Mark Sisson has been shaking up the world of health and fitness for over 20 years. He ignited the ancestral health movement in 2006 with his wildly successful blog Mark's Daily Apple and his best-selling book The Primal Blueprint. He helped popularize the ketogenic diet and the concept of intermittent fasting with his New York Times best-selling books The Keto Reset Diet and Two Meals a Day. He gave millions of health-minded grocery shoppers access to healthier sauces and dressings with his Primal Kitchen food company. And now he wants to change the way the world walks with his latest venture, a shoe company called Peluva. Website: Visit Peluva Instagram Link: https://instagram.com/wearpeluva More From Michael Kummer: Read my Peluva shoes review to learn how and why I rely almost exclusively on this minimalist footwear. Learn about the health benefits of barefoot and minimalist shoes. Use code "primalshift" to save 15% on your MK Supplements order at https://shop.michaelkummer.com Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

In this episode of the Primal Shift Podcast, I dive deep into the world of testosterone, sharing both personal experiences and professional insights. I explore the critical role of testosterone in both men's and women's health, my journey with hormone replacement therapy, and particularly, my stance on testosterone replacement therapy (TRT). I discuss the risks and benefits of TRT and the alarming trend of declining testosterone levels, and debunk common myths about hormone therapy. I also delve into natural ways to boost testosterone levels, emphasizing the impact of diet, exercise, sleep, and sun exposure, and the influence of xenoestrogens on hormonal balance. Join me as I navigate the complexities of hormone health, offering guidance and recommendations for those seeking to optimize their well-being. In this episode: [00:00] Introduction to the importance of testosterone for health and well-being [04:02] My personal experience with hormone replacement therapy [13:03] The pros and cons of testosterone replacement therapy [16:36] Lifestyle factors that affect testosterone levels, including diet, exercise, sleep, and sun exposure [20:00] The role of xenoestrogens in hormonal balance [22:42] Natural ways to boost testosterone [24:20] Myths vs. reality in hormone therapy [26:24] Conclusion and recommendations for hormone health Thank you to this episode's sponsor, Apollo Neuro! Apollo Neuro is a wearable device that uses low-frequency inaudible sound waves (gentle vibrations) to help positively influence your autonomic nervous system. Learn more about how it works in my in-depth Apollo Neuro review, and use code PRIMALSHIFT to get 15% off your order on apolloneuro.com. Learn More: The chemicals found in many everyday products, called xenoestrogens, can disrupt your hormones. To try and limit our exposure to xenoestrogens, we replaced many of our household items with non-toxic alternatives. Learn what happens to our bodies when we age, tips for slowing down the aging process, and the steps I take to keep looking and feeling my best. If you want to work with a medical professional specializing in hormone replacement therapy, you can contact Dr. Randy Smith of Antiaging Atlanta at [email protected]. Connect With Michael Kummer: Use code "primalshift" to save 15% on your MK Supplements order at https://shop.michaelkummer.com Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

In this episode, I have the pleasure of welcoming Bates, a knowledgeable former member of Heart & Soil, for an in-depth conversation about the complex social and moral dimensions of making health-conscious choices. Together, we delve into the personal struggles and societal challenges that often accompany the journey towards a healthier lifestyle. We discuss the external pressures that can influence our dietary decisions, and offer practical strategies for navigating these challenges. Our conversation is a blend of personal experiences and professional insights, aiming to empower listeners with the tools and understanding needed to confidently pursue their health goals. In this episode, we discuss: 00:00 - Intro. 02:07 - Social Implications of Dietary Choices: Bates discusses how choosing a diet can be polarizing and socially challenging, drawing from his own experiences as a vegan. 06:24 - Overcoming Analysis Paralysis: The episode highlights the paralysis people face due to the overload of dietary information and philosophies, emphasizing the importance of choosing one path and sticking to it for a significant period. 07:46 - The Need for Experimentation and Follow-Through: Bates and I stress the importance of experimentation and committing to a dietary choice for at least 90-120 days to truly assess its impact. 10:56 - Personal Experiences and Evolution of Diet: Bates and I share our personal journeys and experiments with various diets, including an animal-based diet and plant-based approaches. 14:22 - The Role of Influencers in Health Choices: The episode delves into how influencers can shape our health decisions and the importance of being discerning about whom to trust. 17:06 - Encouraging Independent Research and Critical Thinking: Bates encourages listeners to engage in critical thinking and personal research to find the diet that resonates with them. 25:44 - Importance of Acclimation Phases: The conversation covers the necessity of gradual transitions in diet to avoid negative effects and to accurately gauge the impact on health. Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/Instagram: https://www.instagram.com/mkummer82/ Learn more from Bates: Coach, Small Business Owner, & Author Email: [email protected] Instagram: https://instagram.com/animalbates

Heart rate variability (HRV) is the difference in timing between heartbeats, expressed in milliseconds. It gives you an indication of how your nervous system is responding to your environment and the stressors you're exposed to. Understanding and tracking your HRV can offer profound insights into your overall well-being, stress management, and recovery processes. In this episode, I discuss the importance of HRV as a measure of stress response and recovery ability, emphasizing the need for consistency in HRV measurements to obtain accurate data. I also explore the potential for improving HRV through lifestyle changes and the use of tracking tools, underscoring the significance of monitoring trends over time to adapt behaviors for better stress management, overall well-being, and performance. In this episode, I discuss: 0:02:07 - What HRV is, why it matters, how it reflects our nervous system's response to stress, and its implications for our health and recovery. I also talk about common HRV measurement errors, the best tools for tracking HRV, and how to optimize health by understanding and leveraging HRV data. 0:10:48 - Best practices for measuring HRV, the importance of consistent measurement for establishing a baseline, and using HRV as a stress monitoring tool. Plus, we'll dig into interpreting HRV in relation to exercise and recovery, the influence of lifestyle factors on HRV, and the necessity of contextual understanding of HRV numbers for accurate health assessment. 0:23:05 - The importance of assessing and improving HRV reading skills, with guidance on utilizing information from an article to enhance interpretation abilities, understanding what normal HRV is for an individual, and recognizing opportunities for improvement. Learn more: How to determine what a good HRV is, based on your age and gender. How I increased my HRV by 50% through tracking and lifestyle changes. More From Michael Kummer: Use the code primalshift to save 15% on your supplements order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ MK on Instagram: @mkummer82 Thank you to our sponsor: Apollo Neuro: You can use code PRIMALSHIFT to get 15% off on apolloneuro.com

Do you think your job is helping or preventing you from achieving optimal health? In this episode, I'm joined by Laura and Erin from Mark Sisson's Primal Health Coach Institute as guests to talk about how our day jobs are often in the way of obtaining optimal health and how becoming a health coach can not only help improve your own health and that of those around you but offer an opportunity to get out of the hamster wheel. In this episode, we discuss: (0:02:07) - How day jobs can hinder health goals, with guests Laura and Erin sharing their experiences of leaving finance and marketing careers for health coaching (0:13:22) - The importance of health coaching and self-education in primal health and functional medicine and healthcare system constraints (0:18:37) - Individual dietary lifestyles and the importance of ancestral eating patterns, with guidance on entering the health and wellness field (0:26:36) - Insights into the benefits of learning coaching skills, with an emphasis on the flexibility of coaching certification programs for those with full-time jobs (0:33:47) - The impact of Mark Sisson on the primal paleo movement, his vision for health coaching, and the benefits of a non-dogmatic approach to diet and lifestyle (0:40:23) How to transition from a side project to a full-time coaching profession and the fulfillment it brings Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: https://www.instagram.com/mkummer82/ Learn more from Laura and Erin: Website: https://www.primalhealthcoach.com/ Health Coach Radio Podcast: https://www.primalhealthcoach.com/health-coach-radio/ Curriculum Guidebook: https://www.primalhealthcoach.com/primal-health-coach-certification/

If you listened to the last episode about metabolic health and realized you're not healthy, this episode is for you. I share that metabolic health is key to longevity and can be improved by choosing healthier dietary options while avoiding seed and vegetable oils and processed carbs. I also highlight the importance of regular physical activity, including both low and high impact exercises, in maintaining muscle and bone strength and supporting hormonal health. Finally, I discuss how mindful lifestyle choices such as stress management, reducing exposure to endocrine disruptors, and regular health monitoring can significantly enhance metabolic wellness. In this episode, I discuss: 01:09 - The crucial connection between diet and metabolic health, understanding how specific dietary choices can significantly enhance or impair metabolic function 02:52 - How regular exercise and effective stress management can cultivate a more resilient metabolic state 05:52 - The often-overlooked environmental elements that impact our metabolic health, such as exposure to sunlight, sleep patterns, and avoidance of endocrine disruptors like plastic containers 07:28 - The value of monitoring physiological metrics to track progress and make informed decisions about health interventions 09:02 - Guidance on how to sustainably incorporate these practices into daily life for lasting health benefits Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82 Resources: In-depth post: https://michaelkummer.com/health/metabolic-health/ Blood testing options if you don't have insurance: Dr. Randy Smith - Antiaging Atlanta: [email protected]. Tell him Michael sent you. Links: Levels Health vs. Nutrisense: Hands-On Review & Comparison Dexcom vs FreeStyle Libre: Hands-On Review and Comparison How Continuous Glucose Monitoring Can Improve Your Health and Fitness

Stop wasting time and money on an annual physical exam and the blood panel that goes with it; it's not going to help you find out if you're metabolically healthy or not. In fact, studies have shown that only 12% of Americans are metabolically healthy. So, there is a high probability that you're not. In this episode, I share what health markers you should tell your doctor to include on your blood panel, how to interpret the findings, why you should get your blood work done more often than once a year, what other health metrics you can assess yourself without getting a blood panel, and blood testing options if you don't have insurance. In this episode, I discuss: (0:02:15) - The significant gap between what is considered 'normal' and what is actually 'optimal' for our health, challenging the conventional ranges provided in blood test results (0:10:02) - Why hemoglobin A1C is a more reliable marker than fasting glucose for assessing blood sugar levels over time, including its potential to be affected by a healthy lifestyle with regular exercise and sauna use (0:12:45) - How fasting insulin levels are a crucial indicator of insulin sensitivity, an essential factor in preventing metabolic diseases (0:18:30) - Challenging misconceptions about cholesterol, dispelling myths about its link to heart disease and the body's actual need for cholesterol (0:24:58) - Insights into everyday health metrics that anyone can monitor, like fitness levels and skin health, that can reflect overall health without needing a doctor's visit (0:28:05) - The importance of comprehensive blood marker testing and provides a resource for understanding optimal ranges to help listeners advocate for themselves in medical settings Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82 Resources: In-depth post: https://michaelkummer.com/health/metabolic-health/ Blood testing options if you don't have insurance: Dr. Randy Smith - Antiaging Atlanta: [email protected]. Tell him Michael sent you. LabCorp Other links: Levels Health vs. Nutrisense: Hands-On Review & Comparison Dexcom vs FreeStyle Libre: Hands-On Review and Comparison How Continuous Glucose Monitoring Can Improve Your Health and Fitness

As we age, it's important to rethink our approach to health and fitness. This doesn't mean you have to stop working out or start eating differently. It simply means that you have to listen to your body and adapt your routines and goals accordingly. In this episode, I'm joined by Brad Kearns, a former U.S. national champion and world-ranked professional triathlete. We discuss the importance of redefining fitness goals as we age, shifting our focus from intense training to balanced routines. We dive into the critical role of nutrition in overall health and the benefits of embracing a diet rich in wholesome foods, and we explore the concept of micro workouts, their advantages, and how they can be seamlessly integrated into daily routines. Brad Kearns is an elite masters high jumper, NY Times bestselling author, and host of the B.rad podcast which is top ten ranked in the fitness category on Apple Podcasts. In this episode, we discuss: (0:03:07) - The significance of maintaining a healthy balance between stress and relaxation in order to optimize our health and fitness as we age (0:12:20) - The common misunderstanding that high levels of training intensity are the key to supreme fitness, and the importance of recovery periods and training at a more moderate intensity for attaining optimal athletic performance (0:25:29) - The need to reduce stress-inducing activities and reconsider the necessity of strict dietary limitations for those who are already maintaining a healthy and active lifestyle (0:31:25) - The vital importance of eradicating processed foods from our diets, and the prioritization of wholesome, natural foods for enhancing overall health and well-being Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: https://www.instagram.com/mkummer82/ Learn more from Brad Kearns: Instagram: https://www.instagram.com/bradkearns1/ Website: https://bradkearns.com/ B.rad Podcast: https://bradkearns.com/podcast-index/

Many people make New Year's resolutions, but unfortunately, most of them fail to stick to them even for a few weeks. In this episode, I share some tips on how to set yourself up for success without relying on New Year's resolutions. In this episode, I discuss: 01:10 - Overview of common New Year's resolution patterns and their negative effects on self-perception and confidence 02:27 - Why it's important to take immediate action now over waiting for a new year Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

Supplements are meant to supplement a healthy lifestyle, not act as a bandaid to mitigate poor lifestyle choices. While choosing whole foods sources to get certain nutrients is ideal instead of supplements, sometimes we can't make the best choices due to our modern world or environment. In this episode, I share 6 supplements that I take daily for optimal health, the benefits of these supplements, my go-to brands, and how much I take daily. In this episode, I discuss: 01:30 - The critical role of sodium in our health, debunking of the misconception that excessive sodium leads to cardiovascular diseases 09:23 - The different types of magnesium salts and their specific advantages 13:18 - Creatine for muscle mass and brain health 15:15 - ION Gut Support, a unique supplement that is sourced from ancient soil and contains bacterial metabolites that can help with gut health and immunity. 20:09 - How bovine colostrum dramatically improves gut health, boosts immune support, and also improves exercise performance 23:30 - The nutritional benefits of beef organs and the importance of maintaining natural ratios when consuming organ supplements Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82 Resources: Salt (Sodium) Sodium is just one of the minerals important for optimal electrolyte balance. That's why we like LMNT: https://michaelkummer.com/go/lmnt Redmond and Oryx are the salt brands we use. Salts that are unprocessed and contain trace minerals: https://michaelkummer.com/go/realsalt Urinary sodium and potassium excretion and risk of cardiovascular events: https://pubmed.ncbi.nlm.nih.gov/22110105/ Magnesium Different types of magnesium salts: Citrate → constipation Sulfate → relaxation Threonate → cognition Taurate → heart health Chloride → digestion Malate → muscles Glycinate → sleep CALM from Natural Vitality (magnesium carbonate): https://amzn.to/49OysWx Magnesium Breakthrough from BiOptimizers (mix of different types of magnesium. Code MK10 for 10% off): https://michaelkummer.com/go/bioptimizersmagnesium Creatine Found in meat. Carnivores may not need it (1lb of beef has 1-2 grams of creatine), but it won't hurt. We use Creatine Monohydrate from Bulk Supplements: https://amzn.to/47rkOal ION Gut Support ION's humic extract is US-sourced from ancient soil (roughly 60 million years old!) and contains a blend of bacterial metabolites (fulvate) as well as less than 1% of a variety of trace minerals and amino acids. We use it while traveling and during the colder seasons of the year. They also have a nasal spray. ION* Gut Support: https://michaelkummer.com/go/restore Also available for pets Bovine colostrum Colostrum is the first milk that mammals produce when giving birth. Full of micronutrients, including: lactoferrin, growth factors, immunoglobulins, lysozyme Immune support: reduced the incidence of complications and hospital admissions (related to the flu) by 300%: https://pubmed.ncbi.nlm.nih.gov/17456621/ Additional resources: https://michaelkummer.com/health/bovine-colostrum-benefits/ Top 4 Reasons You Should Supplement with Colostrum (Based on Science): https://youtu.be/HcdguwrV8aE Product we use: Equip Core Colostrum during the colder time of the year. Code MK15 for 15% off at https://michaelkummer.com/go/equipcorecolostrum Freeze-dried beef organs My wife and I founded MK Supplements in 2021 to provide a convenient source of regeneratively raised and 100% grass-fed beef organs for the entire family. My regimen: Full serving of Beef Organs, half a serving of Bone & Marrow and half a serving of Heart & Spleen. Wife does the same. The kids (10 and 8) get Half a serving of each. Use code PRIMALSHIFT for 15% off at https://shop.michaelkummer.com/products/freeze-dried-beef-organs?selling_plan=689239851324

In this episode, I'm joined by Zane Griggs, who has been helping people improve their metabolic health since 1998. We discuss the importance of making conscious lifestyle choices for optimal health and graceful aging, with a particular focus on fitness, nutrition and mobility. We highlight the necessity of prioritizing long-term health benefits over short-term pleasures, including making conscious decisions about our diet and creating a supportive environment for health. We also delve into the crucial role of movement in maintaining quality of life as we age, advocating for a whole food, animal-protein-based diet and the incorporation of pain-free movements into daily routines. Zane Griggs is the cio-author of the book Kicking Ass After 50, in which he teaches you all the ways to improve your health to kick ass as you get older. He is also the host of the Healthy A.F./Healthy After Fifty podcast, where he discusses practical strategies for unlocking optimal health and longevity. He also provides group coaching to the community in the Healthy AF Club. In this episode, we discuss: (0:00:07) - Zane Griggs shares his personal journey towards optimal health as he ages, the importance of incorporating movement in different ranges of motion and the changes he has made to his routine to maintain his health and fitness (0:10:50) - The challenges of making healthy choices and tips on transitioning to a healthier lifestyle. (0:16:39) - The importance of making conscious choices for a healthier lifestyle, prioritizing long-term benefits over short-term pleasures (0:19:18) - The impact of our environment on our food choices and the importance of creating a supportive environment to succeed in maintaining a healthy lifestyle (0:26:16) - The importance of incorporating movement into daily life, debunking the misconception that plant-based proteins are healthier, and the benefits of a balanced diet and active lifestyle for optimal health and well-being (0:35:24) - Maintaining health and fitness after 50, the importance of diet, exercise, and sleep as the three pillars of a healthy lifestyle, and his book, Kicking Ass After 50. Learn more from Michael Kummer: How to Slow Down Aging What It Mean to be Metabolically Healthy Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: https://www.instagram.com/mkummer82/ Learn more from Zane Griggs: Instagram: https://www.instagram.com/zanegriggsfitness Book: Kicking Ass After 50: https://a.co/d/0in92DU YouTube: https://www.youtube.com/@healthyaf Podcast: https://podcasts.apple.com/us/podcast/healthy-af-healthy-after-50/id1674047351?ign-itscg=30200&ign-itsct=lt_p Thank you to our sponsor Apollo Neuro! Apollo Neuro is a writst-worn device that uses low-frequency (inaudible) sound waves to reduce stress, lower blood pressure, speed up recovery, and positively influence your autonomic nervous system by changing your heart rate variability (HRV). You can learn more MK's in-depth Apollo Neuro review, and get 15% off by using the code PRIMALSHIFT on apolloneuro.com.

In this episode, I dive into six transformative insights that have profoundly shaped my approach to nutrition and fitness in 2023. Join me as I explore the crucial role of mobility in maintaining pain-free movement and the importance of taking control of our food supply to ensure access to wholesome, nutritious options. I also discuss the value of protein and micronutrients, our water supply, and the reality of our healthcare system. In this episode, I discuss: (0:01:30) - The importance of mobility and range of motion. (0:02:35) - Taking control of our food supply and simple ways to start growing our own food. (0:05:15) - The value of protein and micronutrients. (0:10:15) - Water quality and the healthcare industry. (0:16:20) - Making informed health decisions and the reality behind our healthcare system. Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

In a world that revolves around a relentless emphasis on skin health, we've all been conditioned to think of sunscreen as an absolute must. However, it may be time to reconsider our dependence on sunscreen and embrace the natural benefits of sun exposure. In this episode, I share three reasons I no longer wear sunscreen, plus five practical tips you can implement to avoid sunburn naturally (without sunscreen or sunglasses). I also discuss the significance of sun exposure for overall health, such as keeping our circadian rhythm in check, producing vitamin D, and balancing hormones. In this episode, I discuss: (0:02:05) - The importance of sun exposure for our overall well-being (0:04:15) - Tips on how to avoid sunscreen and embrace natural methods of sun protection (0:05:35) - The benefits of sunlight, including supporting our circadian rhythm, vitamin D production, and hormone balance (0:06:20) - The significance of finding a balance between sun exposure and protection for optimal health (0:11:08) - Five tips for safely exposing your skin to sunlight (0:13:15) - The role of diet in influencing your skin's resilience against sun damage (0:15:10) - The hidden value of morning sunlight for robust skin health (0:16:45) - How to expose yourself safely to the sun (0:18:20) - The negative impacts of seed oils and the benefits of saturated fats for skin health in the sun (0:21:30) - The importance of an animal-based diet for necessary nutrients for skin health (0:24:50) - The role of morning sunlight in improving skin resilience Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

In this episode, I'm joined by Heidi Moretti, a registered dietician and gut health expert. She's the author of the book Gut Fix and shares how to heal common gut issues and optimize our health. We discuss common gut issues and how you can fix them, the crucial role of gut health in overall well-being, noting that common gut issues often originate from diet, stress, and lifestyle, and advocating for individualized diet plans. We also discuss the impact of different foods on gut health, the benefits of high-quality animal-based proteins and raw milk, how alcohol consumption disrupts the gut, and supplements and lifestyle changes for improved gut health. Heidi graduated with a Master of Science in Nutritional Sciences from the University of Washington in 1999 and is a registered dietitian, or RDN, with a passion for healing and functional nutrition. She's also studied functional medicine through the Institute for Functional Medicine. Heidi's books include her latest bestselling book in medical nutrition called Gut Fix, and her other books are The Whole Body Guide to Gut Health and The Elimination Diet Journal. In this episode, we discuss: (0:02:00) - The increasing prevalence of gut-related health problems in the modern world, tips on how to address these concerns through making essential dietary adjustments and incorporating lifestyle modifications (0:09:55) - The importance of a tailored dietary approach for optimum health and the unique attributes of different food components (0:17:32) - The role of different food types, such as legumes and meats, on gut health, and the potential triggers for irritable bowel syndrome, a common gastrointestinal disorder (0:24:20) - The importance of incorporating high-quality animal-based proteins into the diet and the potential health benefits of raw milk (0:30:10) - The benefits of products like ozone capsules and activated charcoal (0:37:00) - The use of supplements to deal with gut issues and the potential benefits of apple cider vinegar (0:46:05) - The importance of making simple lifestyle changes to fix gut issues along with the role of diet, nutrients, and stress in gut health Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: https://www.instagram.com/mkummer82/ Learn more from Heide: Twitter: https://twitter.com/HeidiHmoretti Website: https://thehealthyrd.com/ Gut Fix: https://a.co/d/1ADRCdM

Here in the United States, we start fall with a candy holiday in October, a pie holiday in November, and a cookie holiday in December, followed by a liquor holiday at the end of the year. And yet we call it the flu season. In this episode, I'll share with you how my family and I navigate the holiday season food scene, and how we reduce our chances of getting sick without feeling like we're depriving ourselves. I dive into strategies for healthy eating during the holiday season, ways to transform traditional holiday dishes into healthier alternatives, and the importance of maintaining metabolic health through mindful and intentional choices. In this episode, I discuss: 02:10 - Navigating the holiday season while maintaining optimal health 06:00 - How to navigate Halloween treats as a family 08:35 - Thanksgiving Eating Habits 13:00 - Christmas 15:18 - New Years Ever 17:12 - Other lifestyle choices that can negatively impact your health during the holiday season 20:28 - Making Healthy Choices and Reducing Risks Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

If you've been following me for a while, you know that my family and I follow an animal-based diet. But what does that really mean? In this episode, I dive into my eating habits, and share which foods and drinks I regularly enjoy in moderation and sometimes indulge in. Additionally, I share my favorite go-to supplements that I incorporate into my daily routine, provide insight into a typical meal, and reveal the factors influencing my food choices. In this episode, I discuss: 01:46 - How I plan my meals 02:39 - Factors that influence my food choices 08:41 - Foods that I consume frequently 19:05 - My go-to supplements Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82 Links for Supplements: Freeze-dried beef organs: https://shop.michaelkummer.com/ Electrolytes (LMNT): https://michaelkummer.com/go/lmnt Magnesium (Calm): https://amzn.to/3PY61gY Colostrum (Equip Foods): https://michaelkummer.com/go/equipcorecolostrum What my meals typically look like: Instagram Reel: https://www.instagram.com/reel/CwNp1dpgVa7/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

Traveling and dining out can often pose significant challenges to maintaining a healthy lifestyle, depending on your current health status and frequency of travel. In this episode, I discuss practical strategies to stay healthy while traveling and dining out. This includes the essentials I always carry while traveling, the types of food I pack for trips, the initial steps I take after check-in, how to eat healthily at restaurants, advice for maintaining health during air travel, and suggestions for adjusting to new time zones. In this episode, I discuss: 01:53 - The essentials I always carry with me while traveling 10:29 - The types of food I pack for trips 13:48 - The initial steps I take after check-in 15:16 - How to eat healthily at restaurants 22:25 - Tips for maintaining health during air travel 25:21 - Suggestions for adjusting to new time zones 28:15 - Other tips for enjoying your travels Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82 Links and resources: Read my HypoAir BiPolar air purifier review Read my Bon Charge blue light blocking glasses review Products mentioned in this episode: LMNT Electrolytes GetHLTH Meal Replacement MK Supplements Freeze-Dried Beef Organs HypoAir Air Angel Mobile Clearly Filtered Water Bottle Kirk's Castile Soap Redmond Real Salt Carnivore Bar Carnivore Snax

Living a healthy life in today's world may seem relatively straightforward when you're solely responsible for your choices. However, matters get considerably more intricate when you factor in a partner, and even more so when children are in the equation. In this episode, I tackle the complexities of maintaining an animal-based diet and ancestral-focused lifestyle within a family setting. I dive into topics like nutrition, exercise, sleep, hormesis, and stress management. I also share practical tips into what has worked for us and common pitfalls to steer clear of on your journey to a healthier family life. In this episode, we discuss: 03:05 - Navigating dietary changes with your partner 12:57 - How to navigate nutrition with kids 19:54 - Teaching kids to make intentional choices for nutrition, exercise, and sleep 29:05 - Hormesis or hormetic stressors for kids: Sun/Sauna, Fasting, and Stress Management 35:47 - Tips and Tricks for teaching healthy habits to your family More from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

Contrary to popular belief, pasture-raised poultry and pork may not be inherently healthier than conventionally raised options, despite the common belief that their natural diets and lifestyles lead to more nutritious meat. In today's episode, Dr. Anthony Gustin and I dive into the misconceptions surrounding poultry and pork, debating the merits of pasture-raised versus conventionally-raised meat. We also explore the contrasting fatty acid compositions in monogastric and ruminant animals, decode misleading meat marketing terms, discuss the evolutionary shifts in chicken size, and provide practical tips for making informed choices about the meat you eat. Anthony Gustin is the founder of Equip, with a background in sports rehab and functional medicine. As a founder, investor and farmer, he has carved a unique path in the wellness industry and was one of the original founders of Perfect Keto. If you'd like to try Equip -- kids love chocolate milk made with the company's Prime Protein -- use code MK15 for 15% off at https://michaelkummer.com/go/equip In this episode, we discuss: 03:03 - Exploring fatty acid and health disparities between ruminant animals (cows, goats, sheep) and monogastric animals. 09:00 - How has the conventional chicken we consume today transformed? 16:19 - Comparing the health implications of fatty acids in animal products, such as chicken, versus highly processed industrial seed oils 20:06 - Discovering sources for chicken with a balanced omega-3 to omega-6 ratio 25:54 - Practical advice for a healthier approach to incorporating chicken and pork into your diet Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82 Learn more from Dr. Anthony Gustin: Instagram: https://www.instagram.com/dranthonygustin/ Podcast: https://dranthonygustin.com/category/podcasts/ Newsletter: The Feed is one of the most educational newsletters and the only one I regularly read: https://dranthonygustin.com/thefeed/

Are you struggling to get a good night's sleep? Quality sleep is the cornerstone of optimal health, and harnessing ancestral wisdom can help us achieve it. Whether it's aligning our routines around our natural circadian rhythm, adjusting our lifestyle choices or leveraging modern solutions, we have the power to transform our sleep and, in turn, our lives. In today's episode, I share what my sleep routine looks like throughout the day, which helps me fall asleep quickly and get restorative sleep. I also share what I avoid doing to ensure the best sleep possible. In this episode, I discuss: 01:15 - Morning Routine for Optimal Sleep 04:47 - Evening Routine for Optimal Sleep 06:20 - Tips for Better Sleep 20:27: Tips if You Have Trouble Falling Asleep Learn more: Primal Shift Podcast: 10 Sleep Hacks Learn why you might be having trouble falling asleep. Get tips for how to fall asleep faster (and sleep better). Learn about the best sleep trackers (and why most don't work). Read my roundup of the best bed cooling systems. Save on MK Supplements! Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Connect Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/mkummer82/ TikTok: https://www.tiktok.com/@mkummer82 Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/michaelkummersblog/

When it comes to shopping for food and supplements, one crucial skill is the ability to decipher nutrition labels. Despite ridiculous labeling laws, it's like the Wild West out there, making it incredibly difficult to understand nutrition labels. In today's episode, I dive into the top 14 marketing claims on product labels that are often meaningless and misleading. Plus, I'll share tips on what you should keep an eye out for when navigating the grocery and supplement aisles. In this episode, I discuss: 01:25 - All Natural Label Claims 02:07 - Fat Free or Low Fat Labels 03:34 - Fortified with Vitamins and Minerals 04:37 - Gluten Free 05:33 - Great Source of Vitamins 07:50 - Grass-Fed and Pasture-Raised 10:25 - Heart Healthy 11:18 - No Sugar Added 13:54 - Non-GMO 14:59 - Organic 17:36 - Plant-Based and Vegan 18:54 - Sugar-Free 20:30 - Artificial Sweetener 21:06 - Vegetarian Fed 23:14 - Tips for Healthier Grocery Shopping Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82 Resources for label claims: All Natural The term "all natural" is completely meaningless and does not signify whether a product or its ingredients are healthy. Examples of "all natural" compounds you wouldn't want in your diet include arsenic, E. coli, lead, gluten, linoleic acid and phytoestrogens. When I see products with this label, I view it as an indication that the brand is trying hard to make an unhealthy product look healthy. As a result, I recommend you steer clear of such products unless you're an experienced label reader. Fat-Free (or Low Fat) The terms "fat-free" and "low fat" are misleading labels that many people associate with healthy products because there is still a misconception that fat (particularly saturated fat and cholesterol) is terrible for your health. As discussed in this article, saturated fat is actually good for your health. It doesn't clog your arteries, and it doesn't increase your risk of cardiovascular disease. While I have no issue with certain (naturally) fat-free foods, such as sweet fruits, I recommend staying away from most processed foods that are labeled as fat-free. After all, removing fat from a product almost always means adding sugar — fat-free yogurt being a prime example. I recommend buying plain, full-fat products made with A2 milk if you like yogurt. We make our own yogurt using full-fat milk from 100% grass-fed cows. Fortified (Cereals, Crackers) Many parents feed their kids fortified foods in an effort to ensure they get an adequate amount of micronutrients. The problem is that junk food that has been "fortified" with synthetic vitamins (that the body can't absorb) is still junk food. I'm specifically referring to cereals or crackers. In other words, if the food you feed your kids isn't naturally nutrient-dense, you shouldn't be providing it in the first place. Remember, most processed foods contain inflammatory ingredients, such as grains, nuts, seeds and vegetable oils that can damage the delicate lining inside the gut and cause chronic inflammation among other issues. Additionally, the body poorly absorbs synthetic minerals and vitamins added to fortified foods and most of them end up in the toilet. Meat, fat and organs from responsibly raised and wild-caught animals, pastured egg yolks and raw dairy are naturally rich in nutrients and do not require fortification. But if your kids are like mine and don't like the taste of organs or are sensitive to dairy or eggs, consider sneaking them into meatballs or patties (we have been successfully doing that with ours) or offering them freeze-dried beef liver capsules. Our six and eight-year-olds get a whole serving of liver every day in the form of freeze-dried liver capsules. Gluten-Free None of the products I consider to be fit for human consumption — responsibly raised animals, pastured eggs, raw honey and sweet fruits — are natural sources of gluten. In other words, you'll likely only see that label on processed products you shouldn't be eating on a regular basis anyway. Regardless, a "gluten-free" designation can be helpful for those who suffer from celiac disease. The problem is that many people who don't have celiac disease equate "gluten-free" with healthy, which is often not the case. For example, gluten free cookies that contain almond flour and vegetable oil aren't any healthier than those made with wheat flour and butter. In fact, I'd argue that wheat flour is healthier (though not healthy) than a combination of almond flour and vegetable oil, since the latter combo has twice the potential to irritate your gut and negatively impact your metabolism. Of course, like I said above: if you have celiac disease and even trace amounts of gluten can set off an allergic reaction, the label gluten-free is meaningful. But even in that case, I'd argue that buying only products that are naturally gluten-free is the better (and h

Two questions I get a lot: 1. What do you do to look so fit? 2. I work out much more than you do and don't look like you. How's that possible? In this episode, I'll answer those two questions, and my answers might surprise you. Welcome to another episode of the Primal Shift podcast, where I share how to train less but more effectively, to get leaner and stronger, and stay that way for life. I share my personal fitness journey that evolved from an athletic track and field background, through a five-year workout hiatus, to my present-day regimen. You'll learn how I've been able to achieve and maintain my physique with workouts twice a week, and how factors like post-workout protein to fat ratio, the role of ketosis in shedding body fat, micronutrient density in muscle building and recovery, and the impact of sleep on performance play crucial roles. In this episode, I discuss: 01:12: - How my workout routine has changed since my early days as a professional track and field athlete 08:25 - What I do to maintain my physique for longevity 10:42 - Diet for optimal performance 12:29 - Leveraging ketosis to shed body fat 13:34 - The importance of micronutrient intake 12:52 -The importance of sleep 15:20 - Why recovery is so important 16:45 - Key takeaways Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

Several years ago, I transitioned from a paleo to a ketogenic diet because I thought all carbs were evil and I maintained a strict keto diet for over three years. By strict, I mean somewhere between 0 to 15 grams of carbs per day. Welcome to another episode of the Primal Shift podcast, where host Michael Kummer shares the pros and cons of a low-carb ketogenic diet, what triggered him to include more carbs in his diet, and how his performance and biomarkers have changed since switching. He also shares tips on how you can leverage low-carb eating to improve your health and well-being, and some of the mistakes to avoid on a low-carb diet. There's no one-size-fits-all approach when it comes to being keto or not, and the key is to make informed choices based on your individual needs, exercise regimen, and energy demands. Learn about the ultimate beginner's guide to a paleolithic ketogenic diet at https://michaelkummer.com/health/keto-paleo-guide/ In this episode, I discuss: 03:00 - What is the default metabolic state for humans? 05:41 - Pros and cons of a low-carb ketogenic diet 10:00 - What triggered me to include more carbs in my diet 15:00 - Why I think keto is an excellent tool but not a lifestyle requirement for most people. 18:00 - Insights into the carnivore diet 20:00 - How my physical performance and metabolic health have changed since reintroducing carbs. 28:55 - Common pitfalls with consuming carbs. 33:57 - Tips on how to leverage low-carb eating to improve your health and well-being. 35:30 - Mistakes to avoid on a low-carb diet. Resources: Best Exogenous Ketone Supplements (That Work) Paleolithic Ketogenic Diet – Ultimate Beginner's Guide The Best Diets for Weight Loss (And Which Ones to Avoid) Irritable Bowel Syndrome (IBS): 6 Steps That Cured My Gut Issues How Continuous Glucose Monitoring Can Improve Your Health and Fitness Dexcom vs FreeStyle Libre: Hands-On Review and Comparison Levels Health vs. NxutriSense: Hands-On Review & Comparison Lumen Metabolism Tracker Review LMNT Electrolyte Supplements Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

With the advancement of technology and modern conveniences, many of us have drifted away from our inherent connection to nature. We are living in climate-controlled homes, spending most of our days indoors, and have significantly reduced our time interacting with the natural world. However, did you know that reconnecting with nature could be the ultimate health biohack for optimal physical and mental well-being? Welcome to another episode of the Primal Shift podcast, where host Michael Kummer reveals how nature holds the power to enhance our health and wellness and 13 ways to tap into the restorative properties of nature. Whether it's grounding by walking barefoot, forest bathing, exposing ourselves to fresh air and sunshine, or connecting with animals, there's no denying the myriad health benefits that nature has to offer. What we discuss: 00:07 - Reconnecting With Nature for Optimal Health 03:27 - Grounding or Earthing 05:23 - Forest Bathing 08:44 - Exposing Yourself to Soil and Fresh Air 10:45 - Sunshine for Mental and Physical Health 14:09 - The Benefits of Eating Outside 15:05 - Outdoor Activities for Well-being 17:30 - The Benefits of Growing Something 20:00 - Expose Yourself to Extreme Landscapes 21:55 - Connect with Animals Resources: Grounding reduces inflammation, pain, and stress; improves blood flow, sleep, and vitality. (Study) Forest bathing demonstrated significant positive effects on mental health, especially in those with depressive tendencies. (Study) Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

There's an underappreciated and often overlooked aspect of maintaining optimal health that many of us miss in our busy, hustle-bustle lives. It's not a magic pill or an exotic superfood. It's something much more primal and deeply rooted in our evolutionary history – community. The sense of belonging to a community and tribalism in achieving health transcends just the physical. Have you ever thought about how our modern emphasis on individuality could be contributing to the high rates of isolation, anxiety, and mental health problems that we see today? Could community be the path to achieving optimal health? These are questions we answer in this episode of the Primal Shift podcast, where host Michael Kummer explores why it's essential to be part of a community, and why a sense of belonging is vital for our mental health and physical health. He shares 11 useful tips and tricks to help you transition into or find new communities, or perhaps even create your own. What we discuss 0:03:10 - How having a community or not having a community impacts our lives 0:08:15 - How to build relationships to create community 0:12:40 - Why finding common ground with others is important 0:16:00 - Online communities versus in person communities 0:18:45 - Focusing on solutions over problems when building community 0:20:13 - Starting your own community 0:22:22 - How community affect our lives Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82 Email: [email protected]

What if you could strengthen your body, improve your health, and boost your immunity with simple everyday activities? Today we explore how you can do that using the concept of hormesis or hormetic stressors. Get ready to discover how you can enhance your body's response to the environment and how vital stressors like exercise, sun exposure, and temperature variations can contribute to your overall health and well-being. Welcome to another episode of the Primal Shift podcast, where host Michael Kummer explores the meaning of hormesis, the crucial role of hormetic stressors in our health, and how you can incorporate them into your daily life. He discusses how sun exposure, cold plunging, sauna bathing, and even exposing yourself to germs can build resilience against various environmental and health stressors. He also shares the common mistake everyone makes when it comes to hormetic stressors and how to avoid it. Use code "primalshift" to save 15% on your order for: MK's Grass-Fed Beef Liver Supplement: https://shop.michaelkummer.com/products/freeze-dried-beef-liver?selling_plan=688531800380 MK's Grass-Fed Beef Heart & Spleen Supplement: https://shop.michaelkummer.com/products/freeze-dried-heart-spleen?selling_plan=688531865916 What We Discuss: 0:04:45 - Why are Hormesis or Hormetic Stressors Important 0:07:30 - Benefits of Hormetic Stressors: Sun, Cold, Sauna, Germs 0:11:01 - Strengthening the Body Through Various Stressors 0:14:20 - Leveraging Food Stressors for Resilience 0:16:23 - The Importance of Managing Stressors 0:23:07 - Getting Creative with Exercise in Daily Life 0:25:00 - Maintaining a Good Diet Key Takeaways: The concept of hormesis, or hormetic stressors, can play a crucial role in combating the sedentary nature of modern life. By introducing moderate stress to our bodies, we can enhance our health, strength, and immunity, making us more resilient. A variety of hormetic stressors can be incorporated into our daily routines, including exercise, sun exposure, cold plunging, infrared sauna bathing, and exposing ourselves to germs. These activities can build resilience against environmental stressors and improve our immunity. It's important not to overdo the application of hormetic stressors. While they can have a positive effect on our bodies, they can also cause harm if not managed correctly. We need to listen to our bodies and determine what level of stress it can handle, allowing time for recovery to avoid overloading ourselves with stress. Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

What if the biggest threat to your health is not the obvious culprits like junk food or lack of exercise, but rather, invisible enemies lurking in your everyday environment? Harmful substances such as xenoestrogens, endocrine-disrupting chemicals, and PFAS (aka forever chemicals) are surprisingly found in your personal care products, your food, and even the clothes you wear. The health implications of these toxins can be severe, and their effects can stay dormant, leading to long-term health risks. In this episode of the Primal Shift podcast, host Michael Kummer unveils the invisible toxins found in everyday life along with strategies for reducing toxin exposure and creating a healthier living environment. Learn about the importance of filtering tap water, the hazards in everyday items like cookware and synthetic clothing, and the benefits of using safer alternatives. What we discuss: 0:05:55 - Toxins in Cookware and Personal Care 0:13:49 - Filter Tap Water, Avoid Plastic Bottles 0:14:05 - Tips for Avoiding Endocrine Disruptors 0:19:46 - Avoiding Chemicals in Food 0:25:53 - Birth Control and Health Awareness Key Takeaways: Environmental toxins, such as xenoestrogens, endocrine-disrupting chemicals, and PFAS (aka forever chemicals), can be found in everyday products, such as personal care products, cookware, and even food. These toxins can lead to severe health implications, often lying dormant and leading to long-term health risks. Xenoestrogens mimic the hormone estrogen, disrupting the body's natural hormone balance and potentially leading to health issues such as cancer, metabolic dysfunction, and fertility problems. Practical strategies to reduce exposure to xenoestrogens are discussed, including filtering tap water, avoiding plastic food containers, and choosing personal care products and clothing free from harmful chemicals. Hormonal birth control, by its very nature, disrupts the endocrine system and can have a variety of negative health impacts. It is suggested that alternative methods for controlling fertility should be explored, such as monitoring body temperature and tracking menstrual cycles. Links: Non-Toxic Products List (PDF): How Xenoestrogens Make You Infertile and Sick Radiant Life Whole House Water Filtration System Review HypoAir BiPolar Review: The Best Whole House Air Purifier Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

Have you ever wondered how much of an impact stress can have on your health? While chronic stress can have detrimental effects on our health, the benefits of "good" stress are often overlooked. Transforming your body's stress response into a powerful adaptation tool is essential for optimizing your overall health. Welcome to another episode of the Primal Shift podcast, where host Michael Kummer dives into the impact stress has on our health, and covers how to protect yourself through resilience and stress management techniques. He sheds light on the insidious effects of chronic stress, from nutrient depletion to increased risk of cardiovascular disease and sleep disturbances. He also shares practical techniques for stress management, including breathing exercises, journaling, and reconnecting with nature. What we discuss: (0:00:07) - Manage stress for optimal health (0:09:26) - Effective stress management techniques (0:17:33) - Improving stress resilience with diet (0:21:09) - Reducing stress through simplification Key Takeaways: Acute stress is crucial for our survival. It helps us react quickly and make the right decisions in dangerous situations. For example, when we hear a car approaching while crossing a street, our initial stress response is important in helping us avoid harm. It's important not to suppress or disable this stress response, as it plays a vital role in keeping us safe. Having an imbalance of oxygen and carbon dioxide in our bodies can affect our nervous system. However, we have the ability to control and change this balance through breathing exercises, which can directly impact and influence our nervous system. By practicing simple breathing techniques, we can shift out of the fight or flight response and induce a state of relaxation. Physical touch has a direct impact on our nervous system. It can help shift our body from the fight or flight response to the parasympathetic mode, which promotes relaxation. Physical touch signals our body that we are safe, and this reassurance can be enough to alleviate stress, calm down, and aid in recovery from a stressful situation. Learn more: One of the many benefits of ice baths is that submerging yourself in freezing cold water helps you learn to better manage stressful situations. I cold plunge multiple times per week. Apollo Nuero is a device that uses gentle vibrations to help balance your nervous sytem. Read my Apollo Neruo review for more details on why it works and how I integrate it into my routine. I also took a deep dive in the science behind Apollo. Check out my roundup of the best gadgets for stress relief to learn about other devices that can help calm your nervous system. More from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

Have you ever wondered why a desk job leaves you feeling drained, rather than invigorated? In today's modern world, many of our activities have deviated from our history and what our bodies were designed to do. Rather than walking long distances in search of food and shelter, we often find ourselves living a sedentary lifestyle. This is why compensating with an exercise routine is crucial for optimal health. Welcome to another episode of the Primal Shift podcast, where host Michael Kummer dives into the importance of regular exercise for maintaining and strengthening our bodies. He covers why challenging the body through ancestral movements is essential, and why recovery time after a workout should never be overlooked. What we discuss: 0:02:22 - The importance of exercise for health 0:06:31 - Challenging the body through ancestral movements 0:10:04 - Why resistance training is important 0:15:15 - The importance of recovery in training 0:19:35 - Consuming protein for optimal muscle protein synthesis Key Takeaways: Regular exercise is essential for maintaining and strengthening our bodies. When we neglect exercise, our muscles, bones, and cardiovascular system can weaken over time. This decline in strength and fitness can become detrimental to our overall health because our heart may struggle to cope with the demands and stresses of daily life, as well as the environmental factors associated with modern living. Allowing your body to recover is crucial for maximizing the benefits of your workouts. Failing to do so can lead to counterproductive outcomes, such as an increased risk of injury and slower progress in building strength. It's possible to experience a recovery deficit, where both performance and overall fitness decline over time if adequate recovery is neglected. Walking is an incredibly powerful and often underappreciated type of exercise. Walking is a low impact exercise accessible to people of all fitness levels, especially those who deal with joint pain and knee issues. Walking can also serve as a form of active meditation or stress relief, allowing for clear thinking and relaxation. Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

Here's the truth: Without sleep, you'll struggle to achieve optimal health. It doesn't matter how well you eat or how often you workout, if you don't sleep well, nothing else matters. From boosting your energy levels to enhancing your cognitive abilities, sleep is the secret ingredient to your overall health and wellness. The problem is, most of us aren't getting the sleep we need. Welcome to another episode of the Primal Shift podcast, where host Michael Kummer discusses the impact of quality sleep on our overall health and wellbeing. He also shares how simple actions, such as maintaining a consistent sleep and wake time, exposing yourself to natural sunlight, and minimizing exposure to artificial blue and green light frequencies, can make a significant difference to your sleep quality. Tune in now for a step-by-step guide for building a healthy and sustainable sleep routine. What we discuss: [00:01:20] Without quality sleep it's impossible to obtain optimal health [00:03:13] Why you should be sleeping through the night [00:06:46] Why your brain function could decline without high quality sleep [00:10:11] Other things that happen based on your circadian rhythm [00:13:21] How to prepare for quality sleep [00: 24:13] Michael's favorite sleep aids Key Takeaways: Sleep is not a waste of time or a period of inactivity. Instead, there are various important processes occurring within our bodies while we sleep. These include physical repair, cellular renewal, removal of damaged cells, and muscle tissue repair. Sleep also aids in memory consolidation and synaptic pruning. Establishing a regular sleep schedule can greatly improve the quality of your sleep. By going to bed and waking up at approximately the same time every day, your body can regulate its internal clock, making it easier to fall asleep and wake up naturally. This simple practice can have a profound impact on your overall sleep health, and it doesn't cost any money to implement. One common misconception about sleep is that some people can function effectively on minimal sleep, often claiming that five or six hours of sleep is sufficient for them. However, research suggests that most individuals require a minimum of seven hours of sleep to ensure optimal cognitive function and well-being. Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

In today's modern world, it's not uncommon to find yourself dealing with many types of health issues- everything from cardiovascular problems to trouble falling asleep. So what's the underlying reason for experiencing these health problems? The truth is that our bodies are designed for an environment that no longer exists, which is why shifting away from the modern lifestyle towards a more primal lifestyle is now more important than ever. Welcome to the Primal Shift podcast, where host Michael Kummer dives into the core pillars of living a healthy life, and discusses some of the ancestral principles that our bodies were designed to be exposed to. He shares his own experience with shifting to a primal lifestyle, and gives easily digestible nuggets of information that you can implement in your own routine to start shifting away from the modern lifestyle. Michael Kummer is the founder of MK Supplements, a company with the goal of offering the highest-quality dietary supplements on the market, beginning with nature's ultimate multivitamin, grass-fed beef liver supplements. Beyond the world of supplements, Michael and his wife Kathy have made it their life's work to lead by example, adopting a lifestyle that includes an animal based diet. What we discuss: [00:01:06] Why is the primal shift necessary? [00:02:34] One of the major milestones in Michael's health journey [00:04:11] The importance of changing your diet [00:07:36] Improve your life while being financially responsible [00:10:14] Michael's brand, M.K. Supplements Key Takeaways: Taking huge leaps towards improving your overall health isn't always necessary. Making small, achievable changes every day is a great way to improve your overall health and well-being. Those small changes can add up to big results over time, so consistency and dedication are key when it comes to making lasting changes. There are many myths and misconceptions about health and wellness, such as the belief that certain foods or diets are the best for health, or that certain exercises will guarantee results. It is important to remember that everyone is different and what works for one person may not work for another. Making certain changes in your lifestyle and bringing back some of the ancestral principles that our bodies were designed to be exposed to can be beneficial for your health and well-being. Incorporating physical activity, proper nutrition, and other holistic practices can help create a healthier lifestyle. Find more from Michael: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

There's a common misconception that if you're eating right and getting enough exercise, you're living a healthy lifestyle. But the truth is, there's more to optimizing your health than just diet and exercise, and understanding how to cover several different angles of your health is essential for living a primal lifestyle. Welcome to another episode of the Primal Shift podcast, where host Michael Kummer shares an overview of the eight key primal shifts, or core principles, that make up a healthy lifestyle. He shares some of the misconceptions about optimizing your health, and why sometimes getting outside of your comfort zone is the key to thriving. What we discuss: 00:01:42 Primal shift #1: Sleep 00:03:31 Primal shift #2: Nutrition 00:04:56 Primal shift #3: Exercise 00:06:01 Primal shift #4: Stress management 00:07:01 Primal shift #5: Environmental toxins 00:08:00 Primal shift #6: Hormesis 00:08:55 Primal shift #7: Belonging and tribalism 00:10:53 Primal shift #8: Reconnecting with nature Key Takeaways: Prioritizing sleep is crucial for overall well-being and optimal health. Sleep allows our bodies to recover, restore, and consolidate memories, and without giving our bodies sufficient time to undergo these processes, we cannot expect to perform at our best physically or mentally the following day. The purpose of exercise is to push your body beyond its comfort zone and subject it to a certain level of stress. By carefully selecting the right stressors through exercise, you can help your body develop resilience and become stronger. Reconnecting with nature is essential for overall health. For millions of years we walked barefoot, exposing ourselves to natural elements. Going outside barefoot for just a few moments a day can have a big impact on our well-being. Learn more from Michael Kummer: Use code "primalshift" to save 15% on your order at https://shop.michaelkummer.com/ Website: https://michaelkummer.com/ Instagram: @mkummer82

Welcome to the Primal Shift podcast! I'm your host, Michael Kummer, and my goal is to help you achieve optimal health by bridging the gap between ancestral living and the demands of modern society. Get ready to unlock the transformative power of nature as the ultimate biohack, revolutionizing your health and reconnecting you with your primal self. Each episode is short and concise, providing you the info and tips you need to start living a more primal lifestyle today.