Fitness Episodes

Most people treat the recommended daily protein intake as a target. It's not; it's the bare minimum to avoid getting sick, and I've been eating well above it for years without gaining fat or damaging my kidneys. In this episode, I break down how much protein you actually need per day, why protein timing for muscle matters less than how you dose it, and the one variable almost nobody talks about: the leucine threshold. Hit it per meal and you trigger muscle protein synthesis. Miss it and nothi...

Most people think of a knee injury as a knee problem. You tear something, you rehab it, you move on. But the science tells a very different story — one where a single traumatic injury quietly drives cartilage degradation, cardiovascular impairment, and systemic inflammation for decades after the initial damage has "healed." I got a firsthand look at this when an MRI revealed two meniscus tears, a split MCL, and early-onset osteoarthritis in my left knee. That last one was humbling. I always a...

It’s been just over eight weeks since my meniscus surgery, and I wanted to share a transparent update on what’s been working, what hasn’t, and how my knee is performing now. In this episode, I walk you through the entire healing process: the early tightness and inflammation, what I learned from ignoring recovery during our homestead move, how my MCL tear is progressing, and why rotational stress is still the last piece I’m rebuilding. I also highlight the recovery tools, supplements, movement...

​​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 DeltaG order: https://michaelkummer.com/go/deltagketones Use code YOUTUBE to get 20% OFF our newest...

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. Today, Kearns sees fitness differently. Rather than pushing endless mileage, he’s embraced shorter, mor...

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. Bernier opens up about the challenges he’s faced along the way, including a string of recurring in...