Healthy Lifestyle Episodes

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 heal...

Most of us don’t realize how quickly the urge hits. You sit down at the DMV, nothing is happening yet, and your hand is already halfway to your pocket. Reaching for our phone has become so automatic that we barely notice it, ...

For years, my blood pressure readings at routine checkups came back higher than I expected, even though I train hard, sleep well, and pay close attention to recovery. I wasn’t hypertensive, but those numbers never matched how...

A few days ago, Kathy asked me to listen to a parenting podcast by Dr. Becky that stopped me in my tracks. In it, the host told a story about planning a movie night as a kid — driving to Blockbuster, hoping the film you wante...

When Consumer Reports recently claimed that protein powders contain "high levels of lead," it sparked fear and confusion. In this episode, I break down what's actually going on, including how heavy metals end up in supplement...

Most conversations about the environment fall into polarized camps — either denial or panic. But living responsibly doesn’t have to be political or extreme. In this episode, I take a practical look at what stewardship can loo...

A few weeks ago, I found myself driving home late after a long day of hauling gear to our new property — hungry, tired, and joking with Kathy that if we were a “normal” family, we’d just pull into a McDonald’s drive-thru. Of ...

When most people think about blood pressure, they think about a once-a-year reading at a doctor’s office. But one measurement on one day doesn’t tell you much about your cardiovascular health. Just like a single fasting gluco...

I recently spent a week in Austria, bouncing between my grandparents’ farmhouse and the alpine trails I grew up on. And it hit me how stark the contrast is between the foundation they built and the environment kids are growin...

Most people have been told at some point that the way to “detox” is to buy a cleanse, live on juice for a week, or chase down some supplement that promises to pull toxins out of the body. But the reality is very different. In...

In this episode, I explore whether following an ancestral diet and traditional eating habits is enough to keep us healthy today. While our grandparents thrived on simple meals, the reality of modern food quality, hidden envir...

In this episode, I share a fascinating 1950s endurance experiment with rats that uncovered what researchers called an “anti-fatigue factor” in beef liver. The results highlight why organ meats like liver are nature’s ultimate...

For years I thrived on two large meals a day – a late-morning breakfast after training and an early dinner. And the results spoke for themselves: stable blood sugar, excellent insulin sensitivity, low body fat, and plenty of ...

Ten years ago, our bathroom shelves were packed with scented candles, colorful shampoos, and convenience-store deodorants. They smelled fresh and felt clean — but eventually we learned what those synthetic fragrances and long...

In this episode, Kathy and I unpack how we reduced our exposure to environmental toxins—from improving tap water safety and installing water filtration systems, to replacing plastic containers and upgrading to non-toxic cookw...

It’s easy to assume that food affects everyone the same way. But when my wife Kathy and I wore continuous glucose monitors for two weeks, we learned just how different our responses actually are. For example, a bowl of curry ...

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” ...

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 ...

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...

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 a...

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 depr...

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 you...

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...

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 inten...