The Primal Shift

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 rsmith@antiagingatlanta.com. 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: animalbates@gmail.com 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: rsmith@antiagingatlanta.com. 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: 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