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PODCAST

The Primal Shift

Primal Shift is about helping you achieve optimal health by bridging the gap between ancestral living and the demands of modern society. We"ll talk about every aspect of a healthy life, including sleep, nutrition, exercise, stress management, environmental toxins, hormesis, belonging and tribalism, and reconnecting with nature. Get ready to unlock the transformative power of nature as the ultimate biohack, revolutionize your health and reconnect you with your primal self. Each episode is short and

health & fitness nutrition

All Episodes

15:09

129: How Humans Actually Slept!

The Primal Shift ·

2026/02/25

Most people assume eight hours of uninterrupted sleep is the biological default. It isn't. For the vast majority of human history, people slept in two distinct phases — waking naturally in the middle of the night for prayer, reflection, and quiet work before returning to sleep until dawn. In this episode, we explore what ancestral sleep patterns actually looked like, what the science says about biphasic and split sleep, and why your 3 AM wake-up might not be insomnia. We also break down ultradian

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35:51

128: Red Light Therapy Protocol for Knee Pain and...

The Primal Shift ·

2026/02/18

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 assumed

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07:37

127: Why "Healthy" Restaurant Meals Quietly Backfire

The Primal Shift ·

2026/02/11

Most people assume they're eating well when they go out by choosing the "right" food categories: eggs instead of pancakes, salmon instead of a burger, salad instead of fries. But once food leaves your kitchen, categories matter far less than sourcing, fats and preparation. Restaurants are optimized for speed, consistency and profit. That usually means seed oils are used for cooking, sauces and dressings; that produce isn't organic; that poultry is low quality; and that most seafood is farmed. In

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08:24

126: The Nutrition Question Almost Everyone Gets Wrong!

The Primal Shift ·

2026/02/04

Most nutrition debates revolve around the wrong questions: Should we eat vegetables or not? Grains or no grains? Animal-based or plant-based? But as I discuss in this episode, framing nutrition solely by food categories overlooks the single most crucial factor: food quality. Modern debates often miss that eggs aren't simply eggs, grains aren't just grains, and vegetables aren't uniformly nutritious. The way food is grown, raised, processed, and prepared makes an enormous difference — far greater

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14:53

125: The New Food Pyramid 2026 Looks Better… But It's...

The Primal Shift ·

2026/01/28

Every five years, the U.S. dietary guidelines get updated. Usually, that update triggers some mix of frustration, disbelief and déjà vu. This time was different… not because the guidelines suddenly got human nutrition right, but because they moved slightly closer to reality. There's finally more emphasis on whole foods and less on ultra-processed junk. The old grain-heavy food pyramid has effectively been flipped. That alone is meaningful progress. If someone followed these guidelines instead of the

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14:41

124: The Glyphosate Study That Had to Be Retracted!

The Primal Shift ·

2026/01/21

Learn More: Support your nutritional foundation in a toxic modern world with MK Supplements: Use code YOUTUBE for 20% off your first purchase → https://mksupps.com New York Times Article: https://www.nytimes.com/2026/01/02/climate/glyphosate-roundup-retracted-study.html Thank you to this episode's sponsor, Peluva! Peluva makes minimalist shoes to support optimal foot, back and joint health. I started wearing Peluvas several months ago, and I haven't worn regular shoes since. I encourage you to

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20:19

123: Where I get my blood panels and what to look out...

The Primal Shift ·

2026/01/14

Most people assume they're being proactive about their health because they get an annual physical and a standard blood panel. A few numbers come back "normal," the doctor gives a thumbs-up, and that's the end of the conversation. The problem is that those labs are often incomplete and disconnected from how people actually live, train, eat and recover. Many of the markers that matter most for long-term metabolic health and inflammation — like fasting insulin and high-sensitivity CRP — are routinely

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23:38

122: Paul Saladino Is Not a Fan of Sauna Anymore

The Primal Shift ·

2026/01/07

The general consensus on sauna bathing is that it's a powerful tool for longevity, recovery and metabolic health. More sessions, higher heat, longer durations — all of these strategies are commonly assumed to produce better outcomes. But after hearing Paul Saladino question whether sauna use can add unnecessary stress for people who already train hard or live under chronic pressure, I felt it was worth taking a closer look at when sauna therapy is best leveraged and when it might do more harm than

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20:36

121: The Hidden Contaminant in Even the Best Meat

The Primal Shift ·

2025/12/17

You can do everything right on paper — organic, grass-fed, pasture-raised, regenerative — and still end up eating the very compounds you were trying to avoid. That's the blind spot I'm digging into in this episode: the ways food gets contaminated during processing and packaging… often without the consumer noticing, and without small farmers even realizing they're doing it. The most vivid example is something most people would never question: A turkey can be raised well, harvested cleanly, and still

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13:31

120: Meniscus Surgery Recovery Update

The Primal Shift ·

2025/12/10

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

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18:15

119: This Habit is Quietly Destroying Your Discipline

The Primal Shift ·

2025/12/03

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, even though it shapes much more of our behavior than we'd like to admit. In this episode, I look at that micro-moment — the half-second between feeling an urge and acting on it. Your brain wants relief from boredom or discomfort, and the phone promises it instantly. But the

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44:07

118: The blood pressure number your doctor ignores...

The Primal Shift ·

2025/11/26

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 I actually felt — and the rushed way they were taken didn't inspire confidence. After all, when a measurement happens over a sweater, with no rest period, and within seconds of walking through the door, it's hard to trust the result. That disconnect is what led me to today's

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12:12

117: I've Had Enough With Eight Sleep…

The Primal Shift ·

2025/11/19

We've been using Eight Sleep at the Kummer house for years, and in many ways it's been an incredible tool. The pod keeps the bed at exactly the right temperature through hot Georgia nights; lets us set different temperatures for falling asleep, the first half of the night, the second half, and waking up; and it tracks sleep, HRV, heart rate, respiratory rate, and even snoring. From a comfort and data perspective, we've genuinely loved a lot of what it can do. This episode isn't an endorsement,

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21:38

116: Why Most Coffee Is Slowly Destroying Your Health…

The Primal Shift ·

2025/11/12

Coffee can be both a tool and a toxin, depending on how it's grown, prepared and used. In this episode, I take a closer look at caffeine and coffee through a practical lens — what science says, what I've experienced, and what really determines whether that morning cup helps or harms you. Caffeine blocks adenosine, which makes you feel less tired and can improve focus and performance. I've noticed that benefit myself when coffee happens to precede a workout, though I've also learned the hard way that

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16:41

115: Building Real Resilience in Kids (Even When It's...

The Primal Shift ·

2025/11/05

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 wanted wasn't already rented, and learning to deal with the disappointment when it was. That memory hit hard because it reminded me just how much patience was once built into daily life… and how little patience is required today. When everything is on demand, our kids rarely get

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16:59

114: The Dirty Secret in Protein Powders – What...

The Primal Shift ·

2025/10/29

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 supplements, which types are most affected, and how to protect yourself without overreacting. Plant-based protein powders like rice, pea, soy and hemp often have the highest levels of contamination. These crops naturally absorb metals like arsenic, lead and cadmium from soil and water

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13:32

113: Why I Quit the Apple Watch After 10 Years…

The Primal Shift ·

2025/10/22

After nearly a decade of wearing an Apple Watch, I finally ditched it. Not because I stopped caring about health data, but because I realized the device was working against the simplicity and freedom I value. Plus, no matter how many times I toggled it into airplane mode, the Bluetooth stayed on — meaning constant EMF exposure right over a major artery. Add to that the Apple Watch’s short battery life and the never-ending need to recharge it, and it started to feel like a net negative in my life.

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16:03

112: Beyond Fossil vs. Electric: Practical...

The Primal Shift ·

2025/10/15

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 look like at home, from how we grow food to how we build, heat, and maintain the spaces we live in. For our family, that means raising chemical-free produce and livestock, managing soil through regenerative practices, and thinking about proximity so we can walk, bike, and rely

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13:22

111: A Future Where We Can Eat At McDonald’s

The Primal Shift ·

2025/10/08

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 course, we didn’t, but that comment stuck with me. Could there be a future where eating at McDonald’s wouldn’t feel like poisoning your body? It sounds absurd, but after hearing that McDonald’s plans to invest $200 million into regenerative agriculture, I’m not so sure anymore

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22:42

110: Why Your Blood Pressure Reading Might Be Totally...

The Primal Shift ·

2025/10/01

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 glucose number doesn’t reveal your metabolic state, a one-off blood pressure check is largely meaningless. Blood pressure fluctuates throughout the day based on stress, sleep, exercise, hydration, and countless other factors. And even more important: the cuff on your arm measures

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129 results

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