The Primal Shift

In this episode, we explore the critical aspects of blood sugar management and the innovative use of continuous glucose monitors (CGMs) to maintain optimal health, even on a low-carb diet. We'll unravel some common misconceptions about diabetes, including the idea that diet is the only risk factor for developing type-2 diabetes. I’ll also share personal insights from my own experiences with CGMs. Learn how dietary choices, stress, and other lifestyle factors can profoundly affect your blood sugar levels and overall health. This discussion is essential for anyone looking to enhance their understanding of metabolic health and prevent chronic illnesses through practical, data-driven insights. In this episode: 00:00 - Intro 01:49 - My Discoveries Using CGMs 03:24 - What Happens When Your Blood Sugar Levels Rise? 04:22 - The Concept of Type 3 Diabetes and Mental Health 06:04 - Dietary Impacts on Blood Sugar Levels 07:37 - Stress Impacts on Blood Sugar Levels 08:26 - Exercise and Its Immediate Effects on Blood Sugar 09:09 - The Role of Chronic Stress and Poor Sleep 11:57 - How to Use and Choose the Right CGM 16:10 - CGMs That I Use 16:42 - The Importance of Using a CGM 21:06 - Closing Thoughts: Why Monitor Your Blood Sugar? Remember to like, subscribe, and share this episode with anyone who could benefit from it. And as always, thank you for tuning in to the Primal Shift Podcast! Links: For a limited time, join Levels and receive an additional two free months on your annual membership. Try the Nutrisense CGM here. Read my comparison of Levels Health and Nutrisense on the blog. Check out my conversation with Laura and Erin from Mark Sisson’s Primal Health Coach Institute and learn how to boost your health by shifting gears. Learn more on how exercise influences your blood glucose response (I drank a can of Coke as an experiment). Learn how continuous glucose monitoring can improve your health and fitness. Thank you to this episode’s sponsor, MK Supplements! Use code “primalshift” to save 15% on your MK Supplements order at https://shop.michaelkummer.com More From Michael Kummer: Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer

In this episode we're joined by former US Navy SEAL and sleep expert Dr. Kirk Parsley. Dr. Parsley shares his profound insights on the critical importance of sleep and its often underestimated impact on overall health. He also tells us about the unique perspective he gained from his experience with the extreme sleep deprivation endured during both SEAL training and medical residency. Learn the surprising truths about shift work, the pitfalls of modern medical training on sleep education, and actionable strategies to improve your sleep hygiene for optimal health. This conversation is for anyone looking to seriously upgrade their health through the power of sleep. Dr. Parsley dismantles common misconceptions about sleep and provides practical advice that stems from his background as a Navy SEAL and medical doctor. In this episode: 00:00 - Intro 01:40 - Meet Dr. Kirk Parsley: Navy SEAL Turned Sleep Doctor 02:56 - The Shocking Reality of Sleep Deprivation in Medicine and Military 06:20 - The Misconceptions of Western Medicine and Disease Care 10:31 - How Light Affects Sleep and Circadian Rhythms 14:57 - Exploring the Deadly Impact of Shift Work on Lifespan 16:00 - The Role of Napping: When and Why It's Essential 35:08 - Sleep Myths and Misunderstandings Debunked 42:47 - Supplements for Sleep: What Works According to Science 53:37 - The Future of Sleep Science and Personal Health Adjustments 58:00 - Closing Thoughts and Episode Wrap-up Don't forget to subscribe for more insightful conversations with experts in health, fitness, and beyond. #PrimalShiftPodcast #KirkParsley #SleepScience Learn more: Experience the all natural, life changing benefits of deep, regenerative sleep with Sleep Remedy by Dr Kirk Parsley. Learn why you might have trouble falling asleep. Learn how to sleep better and fall asleep quicker. Primal Shift Podcast #14: Do THIS for Better Sleep 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. About Dr. Kirk Parsley: Dr. Kirk Parsley is a retired Navy SEAL and medical doctor who specializes in sleep medicine. He is widely recognized for his expertise in sleep optimization, particularly addressing the detrimental effects of sleep deprivation experienced in high-stress environments like the military and medical fields. Dr. Parsley is a leading speaker and consultant, promoting the importance of sleep for overall health and peak performance. Website: https://docparsley.com/ Instagram: https://www.instagram.com/sleepremedy/ Youtube: https://www.youtube.com/channel/UCIyEpdW88wakXSh0JYYHxGA More From Michael Kummer: Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

Let’s get back to the basics of what it truly means to eat naturally. In this episode, I’ll take you through a practical challenge: what if your diet depended entirely on what's available locally and seasonally in your area? This episode is for anyone looking to understand the real impact of food locality and seasonality on their health. I’ll break down the myths and truths about sustainable diets, and explain how you can improve your health dramatically by aligning more closely with nature's rhythms. Join me as we explore how simple changes can lead to significant health benefits. In this episode: 00:00 - Intro 01:55 - The Concept of Hyperlocal and Hyperseasonal Eating 02:19 - Dietary Scenarios in Georgia Across Seasons 03:14 - Ignoring Modern Constraints: Hunting and Agriculture Insights 03:58 - What Would You Eat? Exploring Native Species 06:15 - Challenges of a Strict Plant-Based Diet Locally 08:16 - Comparing Native Plants to Common Cultivated Varieties 09:17 - The Health Implications of Seasonal Eating 12:51 - Practical Tips for Implementing a Local Diet 18:03 - The Role of Genetics 18:50 - Environment Role 21:00 - Closing Thoughts Remember to like, subscribe, and share this episode with anyone who could benefit from it. And as always, thank you for tuning in to the Primal Shift Podcast! Links: Check out my in-depth guides on nutrition and dietary lifestyles that have been proven by evolution and science to be effective for improving your health. Thank you to this episode’s sponsor, MK Supplements! Use code “primalshift” to save 15% on your MK Supplements order at https://shop.michaelkummer.com More From Michael Kummer: Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

In this episode, I sit down with Dr. Jack Wolfson, a renowned cardiologist with a unique perspective on heart health that challenges conventional wisdom. Dr. Wolfson shares his insights on the true causes of cardiovascular disease, the overlooked importance of lifestyle factors, and why organ meats might be the missing piece in your diet for heart health. We also discuss the critical role of environmental factors, including mold exposure, and how they impact your cardiovascular system. Dr. Wolfson's approach offers practical, actionable advice grounded in nature, helping you make informed choices about your health and well-being. In this episode: 00:00 - Introduction 03:02 - The Critical Role of Lifestyle in Heart Health 04:44 - Top 3 Cardiovascular Risk Factors 05:18 - Nutrition and Diet: What Really Matters 08:01 - Advanced Markers for Assessing Heart Disease Risk 18:36 - Personal Blood Work Discussion and Insights 29:16 - The Importance of Organs in Your Diet 36:40 - Final Thoughts and Episode Wrap-Up Don't forget to subscribe for more insightful conversations with experts in health, fitness, and beyond. #PrimalShiftPodcast #JackWolfson #CardiovascularHealth Learn more: Shop my 100% grass-fed freeze-dried beef organ supplements. Learn the top health benefits of consuming organ meat (blog post). Make sure you tell your doctor to include these key metabolic health markers on your blood panel (YouTube video). Chronic inflammation (and thus, chronic disease) is largely driven by lifestyle factors, such as diet, environmental toxins, exercise and sleep. Check out my guide to living a healthy lifestyle for actionable tips you can implement today. 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. About Dr Jack Wolfson: Dr. Jack Wolfson is a board-certified cardiologist, a best-selling author, husband and father, as well as one of the nation’s top natural heart doctors. Over the past two decades, more than 1 million people have enjoyed the warmth, compassion and transformational power of his natural heart health courses and events. Website: https://drjackwolfson.com Instagram: https://www.instagram.com/natural_heart_doctor/?hl=es Youtube: https://www.youtube.com/@NaturalHeartDoctor More From Michael Kummer: Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

In this episode, I delve deep into skin health and the hidden connections between your gut and your skin's condition. I’ll talk about the truth behind chronic skin issues like acne, eczema and psoriasis, including why they're more than just surface-level problems. Join me as I uncover the root causes of these conditions, exploring the pivotal role of diet, stress and environmental factors in skin health. I'll share practical insights, backed by science, and offer actionable tips to help you reclaim control over your skin and enhance your overall well-being. In this episode: 00:00 - Introduction 02:38 - Root Causes of Chronic Skin Conditions 04:56 - Inflammation and Immune Response 06:00 - The Role of Gut Health 09:29 - Impact of Diet and Nutrient Absorption on Skin Health 11:27 - Stress and Emotional Health 12:39 - Detoxification Pathways 13:39 - Lifestyle Changes and Tips for Healthy Skin 19:14 - Final Thoughts Remember to like, subscribe, and share this episode with anyone who could benefit from it. And as always, thank you for tuning in to the Primal Shift Podcast! Links: Get a quick reference guide on what to eat for optimal health in my downloadable animal based food and beverage list. Diet is the main driver of skin health, but a daily skincare regimen can also help. I use OneSkin to help keep my skin looking and feeling great. If your skin issues are related to problems in your digestive tract, supplements like Intelligence of Nature (ION+), bovine colostrum and freeze-dried beef organs can help repair the delicate lining inside your gut and ensure you’re absorbing all the essential micronutrients your skin needs to heal. To lean more about how environmental toxins can negatively impact your skin health, check out How Xenoestrogens Make Us Sick, Fat and Infertile (with Dr. Anthony Jay) and the Top Non-Toxic Household and Personal Care Products (We Use at Home) Thank you to this episode’s sponsor, MK Supplements! Use code “primalshift” to save 15% on your MK Supplements order at https://shop.michaelkummer.com More From Michael Kummer: Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

In this episode, I’m joined by Dr. Shawn Baker, a world-renowned advocate for the carnivore diet and an athlete who has shattered world records by fueling his body without carbohydrates. We dive deep into the mechanics of the carnivore diet, discussing its impact on athletic performance, recovery and overall health. We also explore the nuances of transitioning to a carnivore diet for athletes, the effects on inflammation and joint pain, and the significance of protein and fat in enhancing performance and recovery. Whether you're an athlete looking to elevate your performance or someone curious about the health benefits of the carnivore diet, this episode offers valuable insights into making the shift and thriving on a diet that goes against the conventional dietary grain. In this episode: 00:00 - Introduction of the Podcast 01:35 - Dr. Baker's World Records and Diet 07:27 - Impact of Diet on Inflammation and Joint Pain 13:46 - Vivid Dreams and Sleep Quality on Carnivore Diet 15:24 - Protein's Role in Diet and Performance 19:17 - Role of Calcium 22:04 - Salt Consumption 29:15 - Calories on a Carnivore Diet 33:24 - Female Athletes and the Carnivore Diet 35:57 - The Concept of Dietary Stressors 39:07 - Final Thoughts and Information Sources Don't forget to subscribe for more insightful conversations with experts in health, fitness, and beyond. #PrimalShiftPodcast #ShawnBaker #CarnivoreDiet Learn more: Contrary to conventional wisdom, you don’t need to worry about fiber on a carnivore diet. Learn why we follow an animal-based dietary framework rather than a strict carnivore diet. Check out my comparison of the health benefits of paleo, keto and carnivore for a deep dive into their relative pros and cons. Thank you to this episode’s sponsor, MK Supplements! Use code “primalshift” to save 15% on your MK Supplements order at https://shop.michaelkummer.com About Dr Shawn Baker: Co-Founder of Revero Dr. Shawn Baker M.D. is an orthopedic surgeon, a world-leading authority on treating disease with medical nutritional therapy, an Amazon best-selling author, a world champion athlete, an international speaker, a podcast host, and a consultant. Website: https://carnivore.diet/dr-shawn-baker-md/ Instagram: https://www.instagram.com/shawnbaker1967/?hl=es Youtube: https://www.youtube.com/@ShawnBakerMD More From Michael Kummer: Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82

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

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

In this episode of the Primal Shift Podcast, I'm peeling back the curtain on my everyday life to show how I juggle productivity, health, and maintaining a connection to our ancestral roots. My days used to be ruled by a rigid schedule. But now, I leverage a flexible plan that makes space for everything from CrossFit and sauna sessions to managing my supplements business and running our homestead. This episode is about finding a balance without overcomplicating life. Whether you're looking to optimize your own routine or just curious about a day in the life on a homestead, I’ll share the insights and adjustments that have made the biggest difference for me. In this episode: 0:00 - Introduction 2:01 - A deep dive into my typical day 3:20 - Morning routine details and tips 5:56 - Implementing mobility into my daily routine 7:07 - Family time and division of household chores 7:42 - Work strategy: planning and execution 8:58 - Rethinking my approach to planning and productivity 11:07 - The role of homesteading in my life 11:29 - My eating habits and meal timing explained 14:17 - Exercise and wellness routines without rigidity 15:45 - Mental health breaks and connecting with nature 17:12 - Incorporating sauna bathing and cold plunging 18:13 - Evening routine (mobility) and family time 21:13 - Balancing exercise, nature and homestead life 23:13 - Homeschooling our kids 24:32 - Learning how to prioritize (and what not to do) 26:20 - Closing Thoughts Links: The Kummer Homestead on YouTube Thank you to this episode’s sponsor, OneSkin! OneSkin’s lineup of topical skin health products leverage the power of the company’s proprietary OS-01 peptide to remove dead skin cells, improve collagen production, increase skin hydration and more. Check out my before and after photos in my OneSkin review, or visit OneSkin here. 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. 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 How I increased my HRV by 50% 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