The Primal Shift

As a former pro triathlete, Brad Kearns used to push himself to the extremes of human endurance. He competed globally, chasing medals and personal records, only to eventually confront a humbling truth: his intense cardio regimen wasn’t building him up — it was slowly breaking his body down. Overtraining left him exhausted, inflamed, and far from the image of optimal health he once envisioned. Today, Kearns sees fitness differently. Rather than pushing endless mileage, he’s embraced shorter, more explosive movements like sprinting, jumping and lifting — movements that mimic our ancestral heritage, and that our bodies naturally crave.  In this episode of the Primal Shift podcast, we talk about why modern fitness culture has become hyper-focused on cardio, overlooking the fact that our bodies thrive when exposed to a balanced set of exercises. We also discuss the consequences of pushing too hard, too often, including skyrocketing cortisol, hampered metabolism and staggering injury rates. Kearns’ journey highlights the fact that optimal health is about nuance, not extremes. It’s about rediscovering a primal approach to movement that energizes rather than exhausts, and heals rather than harms. By shifting away from relentless endurance toward mindful, primal fitness, we reconnect with our evolutionary blueprint, supporting lifelong vitality rather than short-term achievements. Learn more: Primal Shift Podcast #33: Why Mark Sisson Stopped Running! The Truth Behind Footwear and Health: https://www.primalshiftpodcast.com/33-why-mark-sisson-stopped-running-the-truth-behind-footwear-and-health/  The Health Benefits of Barefoot Shoes: https://michaelkummer.com/barefoot-shoes-benefits/  The Best Barefoot Shoes for Everything From CrossFit to Date Night: https://michaelkummer.com/best-barefoot-shoes/  About Brad Kearns: Website: http://bradkearns.com Podcast Link: https://www.bradkearns.com/podcast-2 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: https://michaelkummer.com/health/oneskin-review/  Get 15% off with my discount code PRIMALSHIFT: https://michaelkummer.com/go/oneskinshop  In this episode: 00:00 - Intro 01:05 - Are humans really born to run? 02:53 - Running vs. sprinting: What's best for longevity? 06:55 - The impact of endurance training on health 10:49 - The risks of overtraining and chronic cardio 15:00 - The role of heart rate in effective exercise 21:00 - Walking vs. running for overall fitness 28:14 - How to build endurance the right way 35:40 - Finding balance in training and recovery 42:55 - The power of movement throughout the day 49:10 - How to optimize fitness for longevity 51:56 - Final thoughts  Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code. #PrimalShift #OptimalHealth #AncestralLiving #BornToWalk #Running #Marathon   

We like to think we can bend the rules when it comes to our sleep routine — for instance, by sleeping in after staying up late. And it’s true that sometimes that practice can leave us feeling just fine. But just because your body adapts to a late-night routine doesn’t mean it thrives on one. Sleep isn’t just about getting enough hours; it’s about getting them at the right time. And if you’re pushing your bedtime later and later, you could be sacrificing the most restorative phases of sleep without even realizing it.  Most of your deep sleep — the phase responsible for tissue repair, immune function, and growth hormone release — happens early in the night. This is when your body does its heavy lifting, repairing muscles, consolidating memories, and strengthening the immune system. Push your bedtime back and you’re cutting into the sleep that helps you recover and perform at your peak. And sleeping in the next morning won’t fully compensate for what you lost. So what about night owls? Some people swear they function better late at night. But is that biological, or just a habit? Evolutionary research suggests that in early human tribes, it made sense for some members to stay up later to keep watch while others slept. But just because a small percentage of the population may be wired to stay up later doesn’t mean modern habits like staring at screens late into the night, artificial lighting and erratic schedules aren’t making the problem worse. The truth is, your circadian rhythm is designed to sync with natural light. Morning sunlight tells your body it’s time to be awake and alert, while darkness in the evening signals the release of melatonin to prepare for sleep. When you ignore this cycle — whether by choice or necessity — you risk everything from poor recovery to hormone imbalances to sluggish metabolism and increased stress. So how do you reset your internal clock? Small, practical shifts make all the difference. Get outside first thing in the morning for at least 10 minutes of natural light. Cut back on screen exposure at night or wear blue light-blocking glasses if you must use devices. Instead of forcing yourself into an earlier bedtime all at once, shift it gradually — 15 minutes at a time — so your body can adjust naturally. These minor tweaks can lead to massive improvements in energy levels, mental clarity and metabolic health. If you’ve been struggling with grogginess, inconsistent sleep, or just want to optimize your recovery and performance, this episode will give you the tools to align your sleep with how your body was meant to function.  Learn more: Primal Shift Podcast #14: Do THIS for Better Sleep: https://www.youtube.com/watch?v=V72_fDrm_vI   Learn why you might have trouble falling asleep: https://michaelkummer.com/health/cant-fall-asleep/   Learn how to sleep better and fall asleep quicker: https://michaelkummer.com/health/sleep-guide/  Thank you to this episode’s sponsor, Peluva! Peluva makes minimalist shoes to support optimal foot, back and joint health. I started wearing Peluvas several months ago, and I haven’t worn regular shoes since. I encourage you to consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.  To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/  And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva  In this episode: 00:00 - Intro 00:27 - Does sleep timing matter? 01:01 - My experience shifting sleep schedules 01:42 - Podcast Sponsor: Peluva 02:37 - The science of deep & REM sleep 03:14 - How sunlight controls your sleep cycle 03:50 - Are night owls natural or just adapted? 04:46 - How to optimize your sleep quality 05:56 - Final thoughts Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code. #SleepOptimization #OptimalHealth #SleepQuality #SleepHealth    

For Ciaran Flanagan, quitting alcohol wasn’t about having hit rock bottom — it was about realizing just how much better life could be without it. Like a lot of people growing up in Ireland, drinking was part of the culture he grew up in. He wasn’t an alcoholic, but he found himself caught in the same cycle so many people fall into: weekend drinking that derailed his focus, energy, and productivity for days. But after a month without alcohol, everything changed. His brain fog lifted, his sleep scores shot up, and he had more drive than ever before. And once he saw the difference, there was no going back. Flanagan is the founder of Inergize Health, a seven-figure wellness brand that’s redefining recovery with portable cold plunge therapy. In this episode, we talk about how dropping alcohol wasn’t just a health decision, but a complete shift in how he approached performance, recovery and resilience. That shift led him to cold plunging and breathwork, two powerful tools that helped him replace the false boost of alcohol with mental clarity, emotional stability, and sharper focus.  He shares why he prefers cold plunging after workouts and before bed, the science behind the dopamine and norepinephrine response, and how head-dunking triggers the mammalian dive reflex to boost cognitive function. We also dig into breathwork, including why it’s one of the simplest yet most overlooked tools for managing stress and sharpening focus. Like cold exposure, breathwork forces you into presence, training you to handle discomfort instead of running from it. And when you stack these practices, the results are undeniable. If you’ve ever wondered whether cutting out alcohol is worth it, or if you’re looking for practical ways to boost mental and physical resilience, this episode has something for you. Tune in to hear how Ciaran went from feeling “fine” to performing at a whole new level. Learn more: Inergize Cold Plunge Review [Blog Post]: https://michaelkummer.com/inergize-cold-plunge-review/  Inergize Cold Plunge Review: https://youtu.be/GedSd8iJX5Y  Learn more about the benefits of cold plunging: https://michaelkummer.com/ice-bath-benefits/  75: Use this Breath technique for Better Focus, Fitness, and Calm: https://www.primalshiftpodcast.com/75-use-this-breath-technique-for-better-focus-fitness-and-calm/  About Ciaran Flanagan: Email: ciaran@inergizehealth.com Website: https://inergizehealth.com/ 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 and visit OneSkin here. Get 15% off with my discount code PRIMALSHIFT: https://michaelkummer.com/go/oneskinshop  In this episode: 00:00 - Intro 01:07 - Quitting alcohol: A life-changing decision 10:10 - Breathwork & cold therapy: The perfect duo 16:56 - Best timing for cold plunges (morning vs. night) 24:53 - Why you NEED to dunk your head into cold water 31:04 - Cold exposure vs breathwork 32:35 - Cold exposure, glucose, and cancer prevention 37:54 - One hard thing every morning = More success 40:02 - Final thoughts Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code. #PrimalShift #OptimalHealth #AncestralLiving #ColdExposure #IceBaths #BreathWork   

Testosterone is the engine of vitality and the foundation of muscle growth, energy, focus and resilience. Unfortunately, modern life can make it hard to maintain optimal levels, due to factors like poor diet, chronic stress and environmental toxins that can disrupt production at every step of the process. In this episode, we break down how testosterone is made, including why nutrient-dense foods (especially those rich in cholesterol, zinc, and Vitamin D) are critical, and how deficiencies in these key building blocks can tank your levels of this vital hormone. But diet isn’t the only factor. Poor sleep, excess body fat and exposure to synthetic estrogens from plastics and tap water all play a role in lowering T. We discuss how stress drives up cortisol, which directly suppresses testosterone production, and why lifestyle choices — like tight clothing and prolonged heat exposure — can further sabotage your hormones. More importantly, we cover practical, science-backed strategies to optimize testosterone naturally. That includes getting high-quality sleep, lifting heavy weights, spending time in the sun, and keeping your testes cool. We also dive into why pre-cooling before exercise can give your testosterone a major boost, and why avoiding plastics and chemical-laden personal care products matters more than you think. If you want to go even deeper, check out episodes 32 and 65, where we explore the downsides of testosterone replacement therapy and why T levels influence your ability to take on hard challenges. Testosterone production is complex, but small, consistent changes can make a massive impact. Tune in to learn how to take control of your hormones and build a lifestyle that supports optimal performance. Learn more: 32: Testosterone Replacement Therapy: The One Downside Nobody Talks About: https://www.primalshiftpodcast.com/32-testosterone-replacement-therapy-the-one-downside-nobody-talks-about/ 65: Why Testosterone Affects Your Drive to Do Hard Things: https://www.primalshiftpodcast.com/65-why-testosterone-affects-your-drive-to-do-hard-things/  How Xenoestrogens Make You Infertile and Sick: https://michaelkummer.com/xenoestrogens/  Thank you to this episode’s sponsor, Peluva! Peluva makes minimalist shoes to support optimal foot, back and joint health. I started wearing Peluvas several months ago, and I haven’t worn regular shoes since. I encourage you to consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.  To learn more about why I love Peluva barefoot shoes, check out my in-depth review and use code MICHAEL to get 10% off your first pair. In this episode: 00:00 - Intro 01:13 - How testosterone is made 02:05 - Why cholesterol is critical for T production 03:03 - The power of sun exposure for testosterone 05:45 - What kills your testosterone levels 08:10 - Signs of low testosterone 08:44 - Natural ways to boost testosterone 12:35 - Final thoughts Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code. #TestosteroneProduction #OptimalHealth #LowT #Health #Wellness 

Sleep isn’t just about rest. It regulates everything from metabolism to cognitive function, and when it’s off, the entire body suffers. Yet for something so essential, many people struggle with it daily, caught in a cycle of stress, bad habits, and rigid expectations about what “good sleep” should look like. In this episode, sleep expert Nick Stewart shares a counterintuitive approach: instead of obsessing over perfect sleep, focus on flexibility. He explains why rigid sleep schedules often backfire, how worrying about lost sleep makes it even harder to fall asleep, and why humans are uniquely prone to sleep struggles compared to other animals. One of his most effective strategies? If you’re lying awake and feeling frustrated, get up. Move to a different room, create a calm environment, and only return to bed when you’re naturally drowsy. This simple shift has helped many people break free from years of insomnia. We also discuss how modern burnout is one of the biggest drivers of sleep issues, why the way you structure your day matters more than your bedtime routine, and how early morning sunlight exposure can dramatically improve sleep quality.  Stewart breaks down why most people overestimate their sleep needs, why education is the most powerful tool for improving sleep, and how small adjustments — like walking first thing in the morning or reframing sleep as a flexible process — can make a huge difference. If you’ve struggled with sleep, whether it’s falling asleep, staying asleep, or just waking up feeling rested, this conversation offers real, actionable strategies that go beyond the usual advice. Tune in to learn how to work with your body’s natural rhythms, reduce sleep anxiety, and create a routine that actually works. Learn more: Primal Shift Podcast #14: Do THIS for Better Sleep: https://www.youtube.com/watch?v=V72_fDrm_vI  Learn why you might have trouble falling asleep: https://michaelkummer.com/health/cant-fall-asleep/  Learn how to sleep better and fall asleep quicker: https://michaelkummer.com/health/sleep-guide/  About Nicholas Stewart: Email: nick@sleepfitnesscoach.com Website: https://www.linkedin.com/in/sleepfitness/ 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 and visit OneSkin here. Get 15% off with my discount code ONESKIN: https://michaelkummer.com/go/oneskinshop  In this episode: 00:00 - Intro 01:13 - Welcoming Nick Stewart 01:50 - The impact of anxiety on sleep quality 05:58 - How rigid sleep rules make things worse 09:05 - The "no suffering in bed" rule 16:52 - Sleep cycles and seasonality 23:13 - Burnout, stress, and modern sleep problems 29:18 - How to actually sleep better 37:55 - Where to find Nick's book & final thoughts Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code. #PrimalShift #OptimalHealth #AncestralLiving #SleepFitness #Healht&Wellness #ImproveSleepQuality #SleepBetter   

We’re told that our healthcare system exists to keep us healthy, but what if it was never designed for that? In this episode, we trace the roots of modern medicine and nutrition to uncover how profit-driven interests shaped the way we approach health today — and why so many people are chronically sick despite significant medical advancements. It all started in the early 20th century, when John D. Rockefeller used his influence to centralize medical education, steering it away from nutrition and holistic care and toward a pharmaceutical-first approach. His reforms, built on the Flexner Report, ensured that doctors would be trained to treat symptoms with drugs rather than address root causes.  Later, Ancel Keys’ flawed research further distorted our understanding of health, vilifying saturated fats while paving the way for highly processed, industrial seed oils — ingredients that still dominate today’s ultra-processed food landscape. The food industry took this even further in the 1980s when major tobacco companies pivoted to food production, using their expertise in addiction to engineer products designed for overconsumption. The result? The population got hooked on cheap, nutrient-devoid foods while chronic disease skyrocketed.  Meanwhile, the medical system thrives on managing disease, not preventing it — because prevention doesn’t generate revenue. So where does that leave us? It means that reclaiming our health requires stepping outside the system. That starts with rejecting ultra-processed foods, prioritizing whole, nutrient-dense meals, and challenging the mainstream narratives about diet and disease. It also means seeking out medical professionals who focus on prevention and lifestyle interventions rather than prescriptions alone. The system isn’t going to change itself. But by making informed choices, we can take control of our own health. Learn more: How America's food and healthcare systems were compromised: https://www.youtube.com/watch?v=7iOeWcYF6X4  Flexner report: http://archive.carnegiefoundation.org/publications/pdfs/elibrary/Carnegie_Flexner_Report.pdf  High fructose corn syrup induces metabolic dysregulation and altered dopamine signaling in the absence of obesity: https://pmc.ncbi.nlm.nih.gov/articles/PMC5747444/#:~:text=Conclusion,34%2C54%2C66%5D.  Influence of food industry funding: https://thesmhp.org/ada-and-processed-food-industry/  Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of Ad Libitum food intake: https://pubmed.ncbi.nlm.nih.gov/31105044/  Thank you to this episode’s sponsor, Peluva! Peluva makes minimalist shoes to support optimal foot, back and joint health. I started wearing Peluvas several months ago, and I haven’t worn regular shoes since. I encourage you to consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.  To learn more about why I love Peluva barefoot shoes, check out my in-depth review and use code MICHAEL to get 10% off your first pair. In this episode: 00:00 - Intro 01:45 - How Rockefeller reshaped healthcare 03:20 - Ancel Keys and the cholesterol myth 04:10 - How seed oils replaced real fats 04:40 - Big Tobacco’s pivot to food addiction 05:05 - High fructose corn syrup and metabolic disease 05:50 - The real cost of a broken healthcare system 06:15 - How doctors are trained to treat symptoms, not causes 06:50 - The shocking rise of obesity, diabetes, and autism 07:50 - Why change won’t come from the government 08:26 - The steps to reclaim your health 10:10 - Final thoughts Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Reddit: https://www.reddit.com/r/michaelkummer/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code. #PrimalShift #OptimalHealth #AncestralLiving #Diet #DietaryGuidelines #HealthSystem #Medindustry  

Most people go through life never realizing how good they could actually feel. And when David Maus jumped into an icy river for the first time, he had no idea he was starting a routine that would help him break free from depression, brain fog, and the daily grind that was weighing him down.  Maus is now a health and wellness advocate who left a successful career in the automotive industry to pursue his passion for optimizing human performance. Once a high-level executive, he found himself struggling with low energy and creeping health issues, despite following conventional wisdom. In this episode, we explore how embracing cold exposure caused a pivotal shift in his life, and why it’s one of the most underrated tools for mental clarity, stress resilience, and long-term well-being. We also dive into the broader picture of modern health, including how our conveniences —  from temperature-controlled homes to plastic-filled diets — have disconnected us from our primal roots.  Maus shares his transition from running multiple car dealerships to immersing himself in a lifestyle built on movement, natural rhythms and ancestral principles. Along the way, we discuss the real impact of sleep, morning sun exposure, and grounding, as well as the hidden dangers of blindly trusting mainstream health narratives. If you’ve ever wondered whether you’re missing something crucial in your routine, or if you’re just starting your health journey and don’t know where to begin, this episode is packed with insights that can help you take that next step. Let’s cut through the noise, reconnect with what really works, and build a foundation for a healthier, more resilient life. [Discount Codes] Morozko Ice Bath Discount: Use code KUMMER500 for $500 off your purchase: https://michaelkummer.com/go/morozko  Cold Plunge Discount: Use code MK to get $250 off your purchase https://michaelkummer.com/go/coldplunge    Ice Barrel Discount: Use code MKUMMER to get $150 off your purchase https://michaelkummer.com/go/icebarrel Learn more: Ice Bath vs. Cryotherapy Blog Post: https://michaelkummer.com/ice-bath-vs-cryotherapy/    11 Benefits of Daily Cold Plunges Blog Post: https://michaelkummer.com/ice-bath-benefits/    Benefits of Using Sauna and Ice Bath Together Blog Post: https://michaelkummer.com/ice-bath-and-sauna/     Benefits of Using Sauna and Ice Bath Together Video: https://youtu.be/F7Xm5tvL4z8    Learn how to choose a cold plunge tub: https://michaelkummer.com/how-to-choose-a-cold-plunge/  Best 5 Cold Plunge Tubs (Coldest to Most Budget Friendly): https://youtu.be/BLdbn6HX-2Q   About David Maus Jr: David Maus Jr. creates honest, in-depth health and wellness content. In just 14 months, he’s worked with over 50 companies, reviewing products and trends to help people make informed decisions. Website: https://dmausjr.com Podcast Link: https://dmjr.co/yt YouTube Channel: https://www.youtube.com/@DavidMausJr 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 and visit OneSkin here. Get 15% off with my discount code PRIMALSHIFT: https://michaelkummer.com/go/oneskinshop  In this episode: 00:00 - Intro 02:48 - Who is David Maus Jr 04:47 - The power of cold exposure for health and resilience 08:45 - How cold plunging impacts sleep, recovery, and stress 14:04 - About contrast therapy 16:37 - Building sustainable health habits for long-term success 20:00 - The role of diet and supplementation in overall well-being 22:31 - Separating health facts from misinformation and trends 31:52 - Going back to the basics 42:12 - David’s story about testosterone 49:17 - The risks of quick fixes like Ozempic and extreme interventions 53:32 - Lessons from personal experience and research 58:20 - Final takeaways and actionable health tips Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Reddit: https://www.reddit.com/r/michaelkummer/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code. #PrimalShift #OptimalHealth #AncestralLiving #Fitness #Healht&Wellness #ColdTherapy #IceBath #ColdPlunge 

Is Vitamin C really the immune-boosting miracle it’s often claimed to be? In this episode of the Primal Shift podcast, we explore whether it’s overhyped and ineffective, or something you should actually consider adding to your supplement stack.  While this powerful antioxidant is crucial for your body’s defenses and supports collagen production, skin health and cellular repair, its effectiveness isn’t as clear-cut as many believe. After all, while research shows that high doses of Vitamin C can slightly reduce the duration of colds, there’s little evidence that it prevents them entirely.  Plus, the source of your Vitamin C matters. Whole food sources like citrus fruits and organ meats often outperform synthetic supplements because they come with cofactors that improve vitamin absorption and utilization.  If you’re following a nutrient-dense, animal-based diet, your Vitamin C needs may already be lower, as such diets reduce oxidative stress and limit the competition between carbs and Vitamin C for absorption. But true immune health doesn’t rely on one nutrient alone; it’s built on daily habits that support your body’s natural defenses. Sunlight exposure for Vitamin D, cold plunging to activate shock proteins, and sauna bathing to repair cells are just a few examples of powerful tools to keep your immune system functioning optimally. Pairing these practices with regular exercise, quality sleep, and an animal-based diet creates a holistic approach to staying healthy, even during cold and flu season. For me, freeze-dried organ supplements fill in any nutritional gaps when fresh organ meats aren’t available. Packed with immune-supporting nutrients like zinc, selenium, and Vitamin A, they’re an easy way to supercharge your diet. And while Vitamin C can play a supporting role in immune health, it’s not a standalone solution. Focusing on nutrient-dense foods and consistent daily habits will always have a bigger impact on your overall well-being. So, does Vitamin C work? Yes, but the bigger takeaway is that health is about the whole picture, not just one supplement. By building strong foundations with your diet and lifestyle, you can support your body’s natural ability to thrive year-round.  Learn more: Download my free Animal Based Diet Food & Beverage List: https://michaelkummer.com/food-list/  Health Benefits of Eating Organ Meat: https://michaelkummer.com/organ-meat-benefits/ Listen to Primal Shift Podcast #52: Grass-Fed vs. Conventional Beef: Vitamin and Fatty Acid Comparison: https://www.primalshiftpodcast.com/52-grass-fed-vs-conventional-beef-vitamin-and-fatty-acid-comparison/  Thank you to this episode’s sponsor, Peluva! Peluva makes minimalist shoes to support optimal foot, back and joint health. I started wearing Peluvas several months ago, and I haven’t worn regular shoes since. I encourage you to consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.  To learn more about why I love Peluva barefoot shoes, check out my in-depth review and use code KUMMER to get 15% off your first pair. In this episode: 00:00 - Intro 01:30 - Does vitamin C prevent illness? 02:43 - Synthetic vs. Whole food vitamin C 03:58 - Daily habits for a strong immune system 05:39 - Final thoughts Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Reddit: https://www.reddit.com/r/michaelkummer/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code. #PrimalShift #OptimalHealth #AncestralLiving #CarnivoreDiet #BeefDiet #AnimalBasedDiet #OrganMeats #VitaminC  

Kyle Bernier is no stranger to pushing limits. A former professional CrossFit athlete, decathlete and football player, he has spent years mastering the intersection of physical strength and mental grit. In this episode of the Primal Shift podcast, we dig into his journey — from his lightbulb moment discovering CrossFit to competing on the world stage and transitioning into online fitness coaching.  Bernier opens up about the challenges he’s faced along the way, including a string of recurring injuries and how they’ve reshaped his perspective on recovery, mental health and staying adaptable. We also talk about his approach to fitness coaching, which prioritizes feedback, customization and building long-term habits over cookie-cutter programs.  Whether you’re a seasoned athlete, a weekend warrior, or someone who is just looking to start your fitness journey, this episode offers insights into balancing discipline, recovery and mindset that will leave you inspired to tackle your goals with renewed focus. Listen now to discover how Bernier is redefining what it means to train smarter — not just harder — and how his experiences can help you build a healthier, more fulfilling life. Learn more: Listen to the PSP 37: Travis Mayer's Secrets to Performance & Recovery: https://www.primalshiftpodcast.com/37-travis-mayers-secrets-to-performance-recovery/  Listen to the PSP 45: Dr. Dave Rabin Explains the Science of Stress and Recovery: https://www.primalshiftpodcast.com/45-dr-dave-rabin-explains-the-science-of-stress-and-recovery/  Listen to the PSP 64: Why Meditation Is Powerful! | Ariel Garten: https://www.primalshiftpodcast.com/64-why-meditation-is-powerful/ = About Kyle Bernier: Kyle Bernier is an online fitness coach and a CrossFit Games athlete. Instagram: https://www.instagram.com/strainforwardfitness/  Website: https://stan.store/bernierkyle21?fbclid=PAZXh0bgNhZW0CMTEAAaZDuBqKN7ho8zds5sGxdi7lj-NwHmiVStWGpFA3fYNXUTUmYBYuHrtbgrg_aem_0fKXoUuS7xKxwNYN2XFDyg  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 and visit OneSkin here. Get 15% off with my discount code PRIMALSHIFT: https://michaelkummer.com/go/oneskinshop  In this episode: 00:00 - Intro 02:20 - Discussing fitness journeys 10:07 - Lessons learned from injuries 15:42 - Importance of sleep 20:37 - Managing stress and mental health 30:30 - Emotional intelligence and growth 40:45 - Finding purpose and enjoying the process 50:21 - Tailored fitness coaching Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Reddit: https://www.reddit.com/r/michaelkummer/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code. #PrimalShift #OptimalHealth #AncestralLiving #Fitness #Healht&Wellness #CrossFit   

Is eating only steak and eggs really the optimal way to follow the carnivore diet? Or are we missing something vital by overlooking the nutrient-rich parts of the animal? In this episode of the Primal Shift Podcast, we explore what the carnivore diet gets right, where it often falls short, and how eating nose to tail can revolutionize your health. The carnivore diet is a powerful tool for healing chronic conditions like IBS and autoimmune disorders, but many people focus solely on muscle meat and eggs, ignoring the broader spectrum of nutrients our bodies need to thrive. Drawing insights from evolutionary history and nutritional science, I explain why organs, fat, and connective tissue are indispensable for a truly optimal diet. After all, even true carnivores like lions and wolves prioritize these nutrient-dense parts of their prey. We also take a critical look at commonly consumed foods within the carnivore community, such as poultry and eggs. While egg yolks are nutritional powerhouses, egg whites come with potential downsides, including anti-nutrients like avidin that can interfere with biotin absorption. Similarly, conventional poultry — which is high in unstable PUFAs and low in nutrients — was never a staple in ancestral diets. These details matter when aiming for peak health. I also address common concerns about organ meats and why eating nose to tail aligns with how humans evolved. If you find fresh organs impractical, freeze-dried supplements can offer a convenient alternative without compromising on nutrients. Whether you’re using the carnivore diet to heal or optimize, this episode will help you rethink your approach and get the most out of your meals. And once healing is achieved, I share how you can reintroduce other foods — like seasonal plants, raw honey and dairy — while maintaining a foundation of nutrient-dense animal foods. Are you ready to embrace the way humans were designed to eat? Tune in for practical tips, evolutionary insights, and strategies to make the carnivore diet work for you. Don’t forget to share your thoughts: Have you tried a nose-to-tail approach or strict carnivore? What’s worked for you? Let’s continue the conversation in the comments or on social media. Learn more: Download my free Animal Based Diet Food & Beverage List: https://michaelkummer.com/food-list/  Why Humans Are NOT Meant to Eat Plants: https://youtu.be/l22zfl7TmZo  Plants vs. Meat: Why I Stopped Eating Veggies: https://michaelkummer.com/health/plants-vs-meat/  Health Benefits of Eating Organ Meat: https://michaelkummer.com/health/organ-meat-benefits/ Listen to Primal Shift Podcast Episode #15 with Dr. Anthony Gustin: “The Shocking Truth Behind Pasture-Raised Chicken and Pork”: https://www.primalshiftpodcast.com/dr-anthony-gustin-the-shocking-truth-behind-pasture-raised-chicken-and-pork/  Listen to Primal Shift Podcast #52: Grass-Fed vs. Conventional Beef: Vitamin and Fatty Acid Comparison: https://www.primalshiftpodcast.com/52-grass-fed-vs-conventional-beef-vitamin-and-fatty-acid-comparison/  Aldi Grocery Haul: Animal-Based Diet: https://www.youtube.com/watch?v=w2woWi7T0GU  Walmart Grocery Haul: Animal-Based Diet: https://www.youtube.com/watch?v=3iQOoEAwzTc  Thank you to this episode’s sponsor, Peluva! Peluva makes minimalist shoes to support optimal foot, back and joint health. I started wearing Peluvas several months ago, and I haven’t worn regular shoes since. I encourage you to consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.  To learn more about why I love Peluva barefoot shoes, check out my in-depth review and use code KUMMER to get 15% off your first pair. In this episode: 00:00 - Why the carnivore diet isn’t just steak and eggs 00:20 - Sponsor shoutout: Peluva minimalist shoes 01:42 - The evolution of human diets: From scavengers to hunters 03:06 - The problem with poultry and eggs in a carnivore diet 05:40 - The benefits of eating nose-to-tail 07:10 - How to approach organ meats if you don’t like them 08:00 - Outro and teaser for the next episode Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Reddit: https://www.reddit.com/r/michaelkummer/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code. #PrimalShift #OptimalHealth #AncestralLiving #CarnivoreDiet #BeefDiet #AnimalBasedDiet #OrganMeats #BeefOrgans