Episodes

For most of human history, survival depended on eating the foods that gave us the most nutrients with the least effort. That usually meant animals, which are dense in protein, fat, and bioavailable vitamins and minerals. But in recent years, we’ve been told that plants are the true superfoods. Raw kale in your smoothie? Spinach salads every day? The darker and leafier, the better, right? Not quite. In this episode, I dive into the real story behind plant-based foods and the antinutrients t...

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 or a few slices of sourdough bread would send her blood sugar soaring while barely impacting mine, and vice versa. We weren’t just tracking data: we were uncovering real-time insight into how our individual metabolisms, hormones, stress, and even muscle mass shape our ...

Biohacking wasn’t always about gadgets. It used to be about building a better lifestyle by fixing root causes with movement, light, food and sleep. But somewhere along the way, optimization gave way to outsourcing. Today, it’s easy to mistake a tech solution for progress when it’s really just a more expensive version of the same mistake: treating symptoms instead of addressing causes. That shift was on full display at a recent biohacking conference I attended, where nearly every product promi...

Have you noticed how everyone seems obsessed with sourdough bread lately? Well, my wife and I have been experimenting with sourdough baking for a couple of years now, and in this episode, I'm breaking down the real story behind sourdough. Is it truly healthier, or is that just hype? I'll walk you through why sourdough might digest easier, how it impacts nutrient absorption, and what types of flour you should (and shouldn't!) use. Plus, I’ll share our personal experiences, what works for...

​​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...

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 talking Bluetooth forks that vibrate when you eat too fast. AI smoothie machines with subscription pods. ...

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 plunging isn’t a miracle cure. But this take is just flat-out absurd. So in this episode, I unpack...

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 natural bodies of water instead of buying a $5,000 tub (no, it’s not the same, but it’s close enoug...

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 crashing energy levels, your physiology is practically begging you to pay attention. We’ll explore how i...

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 dessert). We’ll talk about why rigid mealtimes might clash with our kids’ natural hunger signals, why...

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 equal, and the whites might be secretly sabotaging your digestion. In this episode, I break down t...

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 body isn’t a simple calculator — it’s a dynamic, complex system influenced by hormones, metabolism, a...

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 facts about beef, debunking one myth at a time. Is beef really clogging arteries, causing cancer, ...

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...

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 pushing your bedtime later and later, you could be sacrificing the most restorative phases of sleep witho...

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 for days. But after a month without alcohol, everything changed. His brain fog lifted, his sleep s...

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 (especially those rich in cholesterol, zinc, and Vitamin D) are critical, and how deficiencies in th...

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 obsessing over perfect sleep, focus on flexibility. He explains why rigid sleep schedules often bac...

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. Rockefeller used his influence to centralize medical education, steering it away from nutrition and...

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 pursue his passion for optimizing human performance. Once a high-level executive, he found himself strugg...

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 isn’t as clear-cut as many believe. After all, while research shows that high doses of Vitamin C can ...

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...

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 chronic conditions like IBS and autoimmune disorders, but many people focus solely on muscle meat a...

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 Arizona State University’s School of Sustainable Engineering & the Built Environment. He’s also the ...