The Primal Shift

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