The Primal Shift

​​In this episode, I break down exactly what I do before a CrossFit workout. No powders, no hype—just the simple stuff that works. Hydration, black coffee, a walk with the dog, some sunlight, and a cold plunge to boost performance and focus. This is the exact routine I follow to feel ready—physically and mentally—before I step into the box. Learn more: Use code MICHAELKUMMER to get 10% off your De...

I've reviewed a ton of health and wellness gear over the years — some of it genuinely helpful, and some of it so absurd that I don't know whether to laugh or cry. So in this episode, I'm doing something a little different: I'm walking you through the most useless health gadgets I've come across lately. Not just things I wouldn't recommend, but things I think you should actively avoid. We're talkin...

Someone recently told me about a Mayo Clinic researcher who claimed that cold plunging triggers the same chemical response in the body as dying — and that, basically, you die a little every time you do it. I couldn't believe what I was hearing. Apparently, cold plunging is now a near-death experience, and there's "no credible evidence" it offers any benefits. Right. Look, I'm the first to say cold...

Living healthy doesn't have to mean going broke. Yes, pasture-raised eggs, non-toxic furniture, and sauna setups can get ridiculously expensive — but that doesn't mean you have to compromise your health just because you're on a budget. In this episode, I walk through a number of practical swaps and cost-saving strategies you can leverage to live healthy without overspending. From cold plunging in...

With so many conflicting studies and experts shouting from every corner, it's easy to lose sight of one simple truth: your body knows best. In this episode of the Primal Shift Podcast, I'm calling out the noise around "good" vs. "bad" foods and diving straight into the powerful signals your body sends every time you eat. From unexplained breakouts and weird cravings to stubborn heartburn and crash...

It's dinnertime. You've cooked up a tasty meal and the whole family gathers around the table, only for your child to declare, "I'm not hungry!" Sound familiar? In this episode of the Primal Shift Podcast, we're taking on one of the trickiest aspects of parenting: navigating those moments when your kids refuse to eat, either out of genuine lack of hunger or just a desire for something else (like de...

In my widely-read article about how I cured my IBS symptoms, I recommended against eating eggs in the early stages of gut healing. And I got plenty of pushback for that recommendation. I understand why. Eggs are hailed as nature's perfect superfood, have been a dietary staple for centuries, and their nutrient-packed yolks truly are nutritional powerhouses.  But not all parts of the egg are created...

Counting calories seems logical on the surface: just burn more calories than you eat and you'll lose weight, right? But what if this seemingly straightforward advice is deeply flawed, inaccurate, and a massive waste of your time? In this episode of the Primal Shift Podcast, I'm challenging one of the most entrenched myths in the health and fitness community: calorie counting. The truth is, your bo...

For decades, beef has been painted as the villain on our plates, blamed for heart disease, cancer, climate change, obesity, and even poor digestion. But have you ever stopped to question if these claims are backed by solid science, or are simply myths repeated often enough that they've become "common knowledge?" In this eye-opening episode of the Primal Shift Podcast, we're cutting straight to the...

As a former pro triathlete, Brad Kearns used to push himself to the extremes of human endurance. He competed globally, chasing medals and personal records, only to eventually confront a humbling truth: his intense cardio regimen wasn't building him up — it was slowly breaking his body down. Overtraining left him exhausted, inflamed, and far from the image of optimal health he once envisioned. Toda...

We like to think we can bend the rules when it comes to our sleep routine — for instance, by sleeping in after staying up late. And it's true that sometimes that practice can leave us feeling just fine. But just because your body adapts to a late-night routine doesn't mean it thrives on one. Sleep isn't just about getting enough hours; it's about getting them at the right time. And if you're pushi...

For Ciaran Flanagan, quitting alcohol wasn't about having hit rock bottom — it was about realizing just how much better life could be without it. Like a lot of people growing up in Ireland, drinking was part of the culture he grew up in. He wasn't an alcoholic, but he found himself caught in the same cycle so many people fall into: weekend drinking that derailed his focus, energy, and productivity...

Testosterone is the engine of vitality and the foundation of muscle growth, energy, focus and resilience. Unfortunately, modern life can make it hard to maintain optimal levels, due to factors like poor diet, chronic stress and environmental toxins that can disrupt production at every step of the process. In this episode, we break down how testosterone is made, including why nutrient-dense foods (...

Sleep isn't just about rest. It regulates everything from metabolism to cognitive function, and when it's off, the entire body suffers. Yet for something so essential, many people struggle with it daily, caught in a cycle of stress, bad habits, and rigid expectations about what "good sleep" should look like. In this episode, sleep expert Nick Stewart shares a counterintuitive approach: instead of...

We're told that our healthcare system exists to keep us healthy, but what if it was never designed for that? In this episode, we trace the roots of modern medicine and nutrition to uncover how profit-driven interests shaped the way we approach health today — and why so many people are chronically sick despite significant medical advancements. It all started in the early 20th century, when John D....

Most people go through life never realizing how good they could actually feel. And when David Maus jumped into an icy river for the first time, he had no idea he was starting a routine that would help him break free from depression, brain fog, and the daily grind that was weighing him down.  Maus is now a health and wellness advocate who left a successful career in the automotive industry to pursu...

Is Vitamin C really the immune-boosting miracle it's often claimed to be? In this episode of the Primal Shift podcast, we explore whether it's overhyped and ineffective, or something you should actually consider adding to your supplement stack.  While this powerful antioxidant is crucial for your body's defenses and supports collagen production, skin health and cellular repair, its effectiveness i...

Kyle Bernier is no stranger to pushing limits. A former professional CrossFit athlete, decathlete and football player, he has spent years mastering the intersection of physical strength and mental grit. In this episode of the Primal Shift podcast, we dig into his journey — from his lightbulb moment discovering CrossFit to competing on the world stage and transitioning into online fitness coaching....

Is eating only steak and eggs really the optimal way to follow the carnivore diet? Or are we missing something vital by overlooking the nutrient-rich parts of the animal? In this episode of the Primal Shift Podcast, we explore what the carnivore diet gets right, where it often falls short, and how eating nose to tail can revolutionize your health. The carnivore diet is a powerful tool for healing...

Cold exposure might sound unpleasant, but its benefits are hard to ignore. From boosting testosterone and improving insulin sensitivity to building resilience and enhancing physical performance, embracing the cold can be one of the simplest ways to unlock your body's potential.  In this episode of the Primal Shift, I'm joined by Dr. Thomas Seager, a cold exposure expert and Associate Professor at...

The way most of us breathe — shallow and fast — can trigger stress and anxiety by activating the body's fight-or-flight response. Over time, this leads to chronic stress, poor sleep and reduced immune function. But with intentional breathing techniques like breath retention, you can turn every breath into a tool for stress relief and better health. Breath retention, or holding your breath after in...

Organ meats are some of the most nutrient-dense foods on the planet, yet most people avoid them. Chef James Barry wants to change that.  With over 20 years of culinary experience under his belt, he's seen first-hand how real, whole foods can transform your health. The problem (at least when it comes to organs) is their stereotype for being bad-tasting and hard to prepare. Plus, most American shopp...

Have you ever felt like you've tried every trick in the book to slow down the signs of aging, only to see no measurable results? That's exactly how I felt when I began NAD supplementation. In this episode, I'll tell you about my experience with this increasingly popular anti-aging approach, including the bold experiment that finally got my NAD levels to increase.  NAD, or nicotinamide adenine dinu...

Your indoor air quality might be worse than you think, and it's not just about dust or odors. The air in most homes can harbor hidden dangers like mold spores, volatile organic compounds (VOCs), and even harmful bacteria — all of which can quietly undermine your health.  Plus, modern building materials and design choices often make the problem worse, sealing contaminants inside and creating enviro...

Most of us set goals, like losing weight, improving our fitness or changing our career trajectory. But how do you go from dreaming about a better future to actually creating one? In this episode, I share the step-by-step process I've used to transform my own goals into reality. It all starts with clearly defining what you want. There's something powerful about speaking your goal out loud, which ch...