The Primal Shift

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: rsmith@antiagingatlanta.com. Tell him Michael sent you. LabCorp 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: rsmith@antiagingatlanta.com. 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