Afleveringen
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There's a clip going around from a well-known homesteader implying that carrying heavy milk jugs is enough of a workout, and that you don't need to lift weights or do any structured training. I think that's worth pushing back on – not as body shaming or anything like that, but because the logic has a real flaw in it.
There's an important distinction between maintaining your current level of fitness and actually improving it. If you're already in the shape you want to be in, manual labor can absolutely be enough to hold that ground.
But if your body fat is high, your bone density is low, your inflammatory markers are elevated, or you're just not where you want to be metabolically, shoveling compost and hauling milk jugs isn't going to move the needle in any meaningful way.
After all, you can find plenty of hardworking manual laborers who are overweight. Whatever they're doing all day clearly isn't enough stimulus on its own.
In this episode, I explain why manual labor and structured resistance training are not the same thing, what it actually takes to cause muscle tissue to grow and bone density to improve, and why where you're starting from determines what kind of work you actually need to do.
The key variable is stimulus. If you're 18 and weigh nothing, almost any physical activity provides enough stimulus to get stronger. If you're 40 or 50 and you've been sedentary, carrying 25 pounds overhead a few times a day isn't going to challenge your body the way it needs to be challenged.
Case in point: I can farmer carry 200 pounds. I'm not saying everyone needs to be at that level, but if you are, there's a meaningful difference between that and a milk jug – and pretending otherwise doesn't serve anyone.
I also want to be clear about what I'm not saying. Not all women want to look like they train for powerlifting meets, and most women have higher body fat (for legitimate biological reasons). But there's a lot of ground between a six-pack and poor bone density and metabolic dysfunction, and that ground is worth fighting for regardless of your sex.
These days, I only get to the gym once or twice a week, and I rely on homestead work the rest of the time. And that's enough for me to maintain what I built over years of serious training.
But I can only maintain that because I built it first. If I'd started with a shovel and never picked up a barbell, I wouldn't have gains worth maintaining.
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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Intro00:35 The debate
01:44 Maintaining vs improving fitness
05:00 Why stimulus matters
07:10 How heavy is enough
07:27 Women, men, and healthy balance
09:26 My current training routine
10:47 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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Most of us eat by the clock, not by hunger. In this episode, I break down the difference between real physiological hunger and the cravings, habits, and schedules that drive most of our eating decisions — and why that distinction matters more than any diet.
I share what happened when I skipped breakfast before a photo shoot in Miami, how ghrelin trains itself to your schedule, and why fasting for a day might be the simplest recalibration tool you're not using.
If you can't skip a meal without falling apart, your metabolic flexibility needs work. This episode is about fixing that — no supplements, no apps, no cost.
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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Intro
01:53 Miami breakfast decision
03:02 Ghrelin and cravings
07:24 Skip meals benefits
10:08 24-hour fast calibration
11:44 Stress hunger waves
13:32 Protein fat safety net
15:07 Eat to true hunger
17:13 Final thoughtsFind me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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Zijn er afleveringen die ontbreken?
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Most people hear "buy the best meat you can afford" and immediately picture the $30 pasture-raised ribeye at Whole Foods — and then conclude that eating well is simply out of reach. But that's not a fair test of what quality meat actually costs. Ribeye is the most expensive cut at the highest tier, and comparing it to cheap conventional ground beef is like comparing a BMW to a used Corolla and deciding all cars are unaffordable.
The more useful question is what "good enough" looks like across different categories of meat, because the answer isn't the same for beef as it is for pork or poultry.
In this episode, I lay out a tiered framework you can use when buying meat, explain why I draw a hard line at industrial pork and poultry (even though I'm more forgiving about conventional beef), and share my honest reaction to a specific product launch that put the whole question in sharp relief.
On the beef side, the tiers are fairly forgiving. Grass-fed, grass-finished ground beef from a local regenerative farm often runs around $10 a pound — and you can find it cheaper than that at Aldi or Walmart. That's not far from conventional at all, and it's where most families actually spend their beef budget anyway. The $30 ribeye is real, but it's also not the only option in the category.
Pork and poultry are a harder conversation. Roughly 93% of US pigs are raised in factory farms where pregnant sows spend most of their adult lives in gestation crates too narrow to turn around in, standing on concrete under artificial light. Beyond the animal welfare problem, pigs and chickens are monogastric animals — unlike cattle, they don't have the ruminant digestive system that buffers against poor feed inputs. Whatever is in their feed shows up directly in the meat and fat, including pesticide residues, soy isoflavones, and rendered animal byproducts that are still legally used in US monogastric feed. That's a problem conventional beef simply doesn't have to the same degree.
Carnivore Bar recently reached out to introduce me to a new lower-cost version of their product called the Everyday Bar, priced at around $5 versus their original $16 bar. The catch is that it uses grain-finished beef. My gut reaction was to say "no," but after sitting with it for a few days, I settled on a more pragmatic: if the choice is between this and a conventional protein bar packed with lab-derived ingredients, the Everyday Bar wins.
Grain-finished beef is still significantly better than industrial pork, industrial poultry, or anything plant-based. But if you can afford the original, that's the one I'd buy.
Thank you to this episode's sponsor, Carnivore Bar!Carnivore Bar makes some of the highest quality meat bars I've ever had — grass-fed, grass-finished beef, tallow, and salt. No fillers, no seed oils, no nonsense. I've been eating them for a while now, and the Apple Pie flavor is still my go-to when I need something portable and actually satiating.
If you're looking for a real food snack that travels well and doesn't compromise on ingredients, I encourage you to give Carnivore Bar a try.
To learn more about why I recommend them, check out my in-depth review: https://michaelkummer.com/health/carnivore-bar-review/
And use code MICHAELKUMMER to get 10% off your order: https://endlss.io/sl/the-carnivore-bar/kummer
In this episode:
00:00 Intro01:16 What good meat means
01:38 Steak vs. ground beef
03:30 Three-tier framework
05:27 Why pork and poultry are worse
06:33 Factory farm reality check
08:08 Feed matters for monogastrics
09:50 Carnivore Bar dilemma
12:23 Pragmatic buying advice
16:59 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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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 nothing happens — no matter how much you eat across the day.
I also get into why animal protein vs plant protein isn't even a close comparison when it comes to bioavailability and amino acid completeness, and why your protein intake for aging should go up, not down, as you get older.
If you want to know how to maintain muscle mass without living in the gym or counting every gram, this one's for you.
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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Intro
01:31 Muscle health benefits
04:02 How much to eat
06:10 Protein dosing basics
09:22 Leucine and quality
12:17 Protein myths busted
15:37 Practical protein tips
18:50 Final thoughtsFind me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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Most of the mushroom supplements you'll find on Amazon are ground-up fruiting bodies or myceliated grain in a capsule. AHCC is something entirely different. It's a patented fermented extract from shiitake mycelia that has been used in over 1,000 cancer clinics worldwide, backed by more than 100 published studies, and studied specifically for its effects on natural killer cells, HPV clearance, autoimmune conditions, and liver disease. I'd never heard of it until Mimi Lindquist introduced me to it.
Lindquist is the co-founder of The Medicine alongside her husband, Chase. She started as a clinical dental hygienist in Seattle, where she observed firsthand how oral health mirrors systemic health, and eventually followed a thread from a patient's HPV recovery all the way to a research compound developed at the University of Tokyo in 1986.
In this episode, Lindquist explains what AHCC actually is, how its manufacturing process makes it fundamentally different from any other mushroom product on the market, and why the clinical research behind it is unusually robust for a supplement.
The mechanism that makes AHCC interesting is that it doesn't just boost the immune system indiscriminately. It modulates it. For healthy individuals with normal NK cell counts, it doesn't artificially raise them. For people dealing with HPV, cancerous tumors, or autoimmune conditions where the immune system needs more information, it does. This adaptogenic quality is why AHCC can support both an overactive immune response (as in autoimmune) and an underactive one (as in immune suppression from chronic illness or aging) without contradicting itself.
I pushed back on this in the conversation because AHCC is a processed product that requires industrial manufacturing to produce, which doesn't fit neatly into an ancestral framework. Lindquist's response was honest: if we were living 100 years ago without microplastics, glyphosate in the rain, and the chronic stress loads of modern life, we probably wouldn't need it. But that's not the world we live in, and the thousands of testimonials she's received from people who had tried everything else and found relief with AHCC are hard to dismiss.
Dosing is two capsules daily for general immune support, four for conditions like HPV, Lyme, or autoimmune, and six to eight for serious situations like tumors or advanced liver disease. Their product, Immune Intel AHCC, uses 750 milligrams per capsule with nothing else added.
About Mimi Lindquist:
Meagan (Mimi) Lindquist is the co-founder of The Medicin, alongside her husband Chase. With her background as a clinical dental hygienist, culinary nutrition guide, and AHCC educator, she has been helping others prevent disease for over 12 years. Now, Mimi has dedicated herself entirely to sharing the benefits of Immune Intel AHCC, a mushroom supplement unlike any other, to as many people as possible.
Instagram: https://www.instagram.com/mimi_themedicin/
Website: https://www.themedicin.com
Podcast: https://feeds.captivate.fm/themedicin/
[Discount Code]
Use code PRIMALSHIFT for 10% off Mimi's products → https://www.themedicin.com
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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Intro04:24 From dental health to holistic
07:47 Oral microbiome and inflammation
11:58 How AHCC entered her life
16:58 What AHCC actually is
19:17 Origins and NK cell research
28:13 Immune modulation explained
30:40 Fungal network intelligence
32:30 Primal vs processed supplements
36:15 Modern stress and immune support
40:10 Dosing for different needs
41:19 Kids and pets success stories
43:13 Industrial consistency vs foraging
47:37 How long until results
56:10 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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The other day my brother-in-law asked me a simple question: if you could go back to age 25 knowing what you know now, what would you do differently? The answer turned out to be anything but simple, because every change I'd make would unravel the chain of events that led me to where I am today.
If I hadn't gotten into computers at 12, I probably wouldn't have gone into IT security. Without that career, I wouldn't have started my own company, moved to Switzerland, transferred to the US, met my wife, had our kids, or ever started homesteading. One different decision and none of this exists.
In this episode, I work through that tension and share the principles I'd build my life around if I were starting over – even knowing I probably wouldn't change the path itself.
The biggest one is making money work for you as early as possible. Trading time for dollars is a losing proposition long-term because time is the one thing you can't make more of. I'd start investing immediately, spreading across ETFs, real estate, cryptocurrency and precious metals. We started investment accounts for our kids shortly after they were born, and half of everything they earn from chores and their businesses goes straight into compounding. By the time they're my age, that head start will matter enormously.
The second is buying land. Even a small piece somewhere out in the sticks with water access and room to grow. Land with resources is independence, and the earlier you acquire it, the more options you have later. I'd save aggressively to make that happen as fast as possible.
The third is learning to build things with your hands. Woodworking, framing, welding, masonry. I'm learning all of this now at 44 and wishing I'd started at 15. Those skills also put you outside in nature, which is another thing most people have to artificially incorporate into their lives later.
And the last is learning to think critically about established systems early. Most of what everyone does, how we eat, how we live, when we go to bed, doesn't hold up to scrutiny. Being willing to do things differently and tolerate the inconvenience of going against the grain is a skill that compounds just like money does.
I saw myself in Silicon Valley at one point, building and selling tech companies. Now I'm raising cattle and recording a podcast from a tiny home on 45 acres. I wouldn't trade it for anything.
Learn More:
How We FOUND the Perfect Homestead Land: https://www.youtube.com/watch?v=O6E4k7D0P1M
Thank you to this episode's sponsor, Apollo Neuro!Apollo is a wearable that delivers gentle vibrations to calm your nervous system and help your body stay in a restful state through the night. I've been wearing it for years and still notice a measurable difference — higher HRV and a lower resting heart rate on nights I use it. That's not placebo. That's my nervous system responding differently.
If your sleep issues feel stress-related — and honestly, most of them are — Apollo is worth trying.
To learn more, visit apolloneuro.com/michaelkummer and use code PRIMALSHIFT for $60 off.
In this episode:
00:00 Intro01:36 How one choice changes everything
06:34 Make money work for you
07:37 Teaching kids to invest
10:24 Buy land early
11:19 Learn hands-on skills
13:04 Question the default path
14:26 Money mistakes and lessons
16:37 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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Most people think healthy food is expensive. But when you factor in healthcare costs, tax-funded subsidies, and environmental damage, you're actually paying three times what the price tag shows.
In this episode, I break down the hidden cost of processed food, how food subsidies and health outcomes are directly connected, and why the real food vs junk food cost comparison looks nothing like what you see at the register. I also make the case for regenerative farming, the grass-fed beef vs factory farmed debate, and how to eat healthy on a budget by buying whole animals and cutting out what isn't actually food.
Thank you to this episode's sponsor, DeltaG Ketones!DeltaG gives your brain a cleaner, more efficient fuel source than glucose. I mix it into my morning coffee on days I'm recording or doing anything that requires sustained focus — and the difference is noticeable. Unlike stimulants or nootropic stacks, this is a single molecule your body already knows how to use, just delivered on demand.
To learn more about DeltaG ketones and why I use them, check the link below.
Use code MICHAELKUMMER to get 10% off: https://www.deltagketones.com/MICHAELKUMMER
In this episode:
00:00 Intro00:36 Food cheaper, healthcare higher
02:43 True cost hidden ledger
03:51 Health and environmental toll
05:58 Subsidies rig the market
09:04 Vote with your dollars
13:16 Bulk buying whole animals
16:19 Junk food cost comparison
17:28 Four practical takeaways
18:19 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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Why bother with organ meat when you can just have a ribeye? After all, steak is already one of the most nutrient-dense foods on the planet. It's a fair question, and one I get all the time.
The ancestral health world has generally answered it with "because our ancestors did" or "because predators eat the organs first," and while those things are true, they don't actually tell you what you need to know.
The real question is how much more nutritious is an organ than a steak. Is it 10% more? Twice as much? Because if the gap is small, eat the steak and move on. But if it's enormous, that changes things.
In this episode, I share the results of a lab analysis that finally answers the question with actual data, nutrient by nutrient.
Our freeze-drying partner sent samples of freeze-dried beef organs alongside grass-fed and grain-finished ribeye to the Center for Human Nutrition Studies at Utah State University, where Dr. Stephan van Vliet led the project. They accounted for water content across all samples so the comparison would be fair.
And the results weren't subtle.
For example, compared to ribeye, 100 grams of freeze-dried beef liver had…
73 times more B12
42 times more preformed Vitamin A
430 times more folate
280 times more Vitamin D
55 times more copper
7 times more choline.
Perhaps what was most interesting, though, is that the study revealed that no single organ does it all.
Liver wins on fat-soluble vitamins and B vitamins.
Heart dominates in CoQ10.
Kidney leads with folate and choline.
Spleen owns iron by a wide margin.
Together, they cover virtually every essential nutrient your body needs.
Ribeye is a great food and by far my favorite cut, but it's not complete food. The animal as a whole is.
In the episode, I also go into why eggs can help narrow the nutritional gap but can't fully close it, why a traditional Sami reindeer herder in Norway told me they feed the organs to the dogs, and why declining soil fertility makes concentrated nutrient sources like organs even more important than they were a generation ago.
Learn More:
Top Health Benefits of Consuming Organ Meat: https://www.youtube.com/watch?v=WytdCdykAaABeef Liver: Benefits of Consumption and Supplementation: https://michaelkummer.com/beef-liver-benefits/
The Health Benefits of Eating 15 Different Organ Meats: https://michaelkummer.com/organ-meat-benefits/
Thank you to this episode's sponsor, Apollo Neuro!
Apollo is a wearable that delivers gentle vibrations to calm your nervous system and help your body stay in a restful state through the night. I've been wearing it for years and still notice a measurable difference — higher HRV and a lower resting heart rate on nights I use it. That's not placebo. That's my nervous system responding differently.
If your sleep issues feel stress-related — and honestly, most of them are — Apollo is worth trying.
To learn more, visit apolloneuro.com/michaelkummer and use code PRIMALSHIFT for $60 off.
In this episode:
00:00 Why organs matter02:06 Modern meat habits
02:46 Sami reindeer lesson
04:40 Eggs versus organs
09:19 Lab test setup
11:11 Liver nutrient bomb
13:46 Heart, kidney, spleen
16:27 How to eat organs
19:42 Soil nutrients decline
21:21 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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Sun exposure isn't as simple as "eat clean and you're bulletproof." In this episode, I share how my sun exposure habits had to change after moving to a larger homestead — and why spending more time outdoors forced me to rethink everything I thought I knew. I break down why diet still matters for UV tolerance, what actually causes photo aging, how I structure my day to get sun safely, and why I rarely use sunscreen — but when I do, what I reach for.
Learn More:
How to Avoid Sunburn Without Sunscreen: https://michaelkummer.com/avoid-sunburn-naturally/OneSkin Sunscreen Review: https://youtu.be/VzxwbOcLiVs
Thank you to this episode's sponsor, Delta G!DeltaG gives your brain a cleaner, more efficient fuel source than glucose. I mix it into my morning coffee on days I'm recording or doing anything that requires sustained focus — and the difference is noticeable. Unlike stimulants or nootropic stacks, this is a single molecule your body already knows how to use, just delivered on demand.
To learn more about DeltaG ketones and why I use them, check the link below.
Use code MICHAELKUMMER to get 10% off: https://www.deltagketones.com/MICHAELKUMMER
In this episode:
00:00 Intro00:30 Homestead life more UV
01:50 UV stress and photoaging
04:28 Springtime burn wakeup
08:03 Seed oils and sun damage
11:32 Sunscreen trends and melanoma
15:08 My daily sun exposure protocol
16:38 My favorite sunscreen
18:41 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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I noticed something weird: body odor after drinking milk, but no digestive issues. That 48–72 hour delay told me lactose wasn't the culprit.
In this episode, I explore why raw milk health benefits get oversimplified, and why the real differences matter: A2A2 milk vs A1 casein, how pasteurized milk inflammation compares to raw, and what my grass fed dairy microbiome response actually means.
I break down:
Why raw milk body odor happens (and what the timing reveals)
Milk digestion issues beyond lactose intolerance
How to find the best sources: regenerative farms, A2A2 genetics, glass containers
Lactose intolerance alternatives and what your body's really telling you
The safety case for raw milk from clean sources
How ancestral nutrition dairy actually works in practice
Bottom line: Your body is always signaling.
Learn More:
The Pros and Cons of Drinking Milk: https://michaelkummer.com/milk-benefits/
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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Intro02:11 Raw milk surprise test
04:45 Listen to body signals
05:37 Lactose and genetics
07:40 Why the delay matters
08:29 Microbiome shift theory
10:06 Immune response and processing
14:26 Raw milk safety context
16:01 Grass-fed low risk
18:14 A1 vs A2 casein
19:44 Best store-bought options
21:24 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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If you've been following me for any amount of time, you know I've had strong opinions on diet, training, and what belongs on your plate. Some of those opinions I've walked back. Not because I was wrong about everything, but because I've learned more, lived more, and stopped clinging to ideas just because they were mine.
How you handle being wrong says a lot more about you than how confident you were when you thought you were right. And when you build an audience or even just a social circle around certain positions, those positions become part of your identity. Walking something back feels like losing credibility. But doubling down on something you no longer believe is what actually destroys it.
In this episode, I walk through the seven biggest areas where my thinking has shifted and why.
For example, I used to move from one strict dietary framework to the next: paleo to keto to carnivore, fully believing each was the answer until the next one replaced it. Where I've landed is that no single framework captures reality. Humans are meat-leaning but opportunistic omnivores, and the problem with rigid labels is they turn food into ideology. You stop asking "is this good for me?" and start asking "is this allowed?"
That connects to a broader shift away from black-and-white thinking. I used to believe clarity meant certainty. If something was bad, it was always bad. But biology doesn't operate in binaries. Carbs make sense for some people in some contexts and not others. Intermittent fasting is a powerful tool but not a universal prescription. Plants are toxic to varying degrees, and I haven't changed my mind on that science, but growing a garden this spring has changed my appreciation for what plants offer beyond nutrition: exposure to soil, sunlight, movement, family time. There's an innate benefit to the process itself.
On intensity, I've started asking what the minimum effective dose is that keeps me strong and healthy for decades, instead of always going all in. Organisms that burn hot tend to burn out faster, and the recovery side of training is the part I've neglected most. On biohacking, gadgets can supplement a life well lived but they cannot replace one. I'd rather spend an hour in the garden with my kids than 45 minutes hooked up to devices in a dark room, and I think the health outcomes from the first option are probably better anyway.
The thread running through all of this is simple: the willingness to update your thinking is the single most important health skill you can develop. Stay curious, stay critical, and don't confuse confidence with certainty.
Learn More:
59: Paleo, Keto, Carnivore [Navigating Dietary Changes as a Family]
Thank you to this episode's sponsor, Apollo Neuro!Apollo is a wearable that delivers gentle vibrations to calm your nervous system and help your body stay in a restful state through the night. I've been wearing it for years and still notice a measurable difference — higher HRV and a lower resting heart rate on nights I use it. That's not placebo. That's my nervous system responding differently.
If your sleep issues feel stress-related — and honestly, most of them are — Apollo is worth trying.
To learn more, visit apolloneuro.com/michaelkummer and use code PRIMALSHIFT for $60 off.
In this episode:
00:00 Why I changed my mind05:45 #1 Beyond diet labels
08:43 #2 Black and white thinking
11:55 #3 Rethinking plants
15:07 #4 Intensity vs. longevity
18:40 #5 Gadgets vs. nature
22:10 #6 Choosing health mentors
24:48 #7 Store products reality check
27:08 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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Your food can only be as nutrient dense as the soil it was grown in. That's the realization I had after testing the soil across our new property and discovering that despite being relatively fertile and rich in magnesium, it was far too acidic for plants to absorb those minerals properly.
Soil pH is a gatekeeper: if it's off, the nutrients stay locked in the ground even when they're technically present.
That sent me down a rabbit hole of soil depletion and food nutrient density, and the data is sobering. A 2004 University of Texas study compared USDA food composition data for 43 crops between 1950 and 1999 and found protein down 6%, calcium down 16%, iron down 15%, and vitamin C down 20%. A 2022 UK study showed iron down 50% and copper down 49% over 80 years.
In this episode, I break down why this matters even if you're eating an animal-based diet; where the biggest mineral gaps are likely hiding; and what you can do about it right now.
If you're thinking this is just a farming problem, consider that cattle, chickens, and pigs eat plants and forage. If they're consuming depleted feed, the resulting meat, eggs, and milk are also depleted. The nutrient density of your ribeye starts in the soil under the grass. Meanwhile, US cropland loses 4.63 tons of topsoil per acre per year, and a third of the corn belt has already lost its entire mineral-rich topsoil layer. It takes about a thousand years to generate one inch of new topsoil, and we're losing it ten times faster than it forms.
The minerals you're most likely missing are magnesium (nearly half of Americans consume less than the estimated average requirement, and standard blood tests won't catch a deficiency because only 1% of body magnesium is in serum), zinc (critical for immune function and testosterone, and lost through sweat during training), and selenium (almost entirely dependent on regional soil content, with up to 34x variability in the same food depending on where it was grown).
The long-term fix is regenerative farming, which studies consistently show produces two to three times the soil health scores and significantly higher vitamin and mineral content. The short-term fix is sourcing from farmers who care about soil quality, eating organ meats and oysters, and supplementing strategically to bridge gaps that even a well-constructed diet can't fully cover.
Learn More:
Our Kummer Homestead Channel: https://www.youtube.com/@kummerhomestead
Use code YOUTUBE for 20% off our supplements → https://mksupps.com
Local regenerative farm finder: http://EatWild.com
Thank you to this episode's sponsor, Apollo Neuro!Apollo is a wearable that delivers gentle vibrations to calm your nervous system and help your body stay in a restful state through the night. I've been wearing it for years and still notice a measurable difference — higher HRV and a lower resting heart rate on nights I use it. That's not placebo. That's my nervous system responding differently.
If your sleep issues feel stress-related — and honestly, most of them are — Apollo is worth trying.
To learn more, visit apolloneuro.com/michaelkummer and use code PRIMALSHIFT for $60 off.
In this episode:
00:00 Intro
02:19 Nutrients are declining
04:39 Soil erosion crisis
06:52 Labels vs reality
08:37 Real food variability
10:22 Magnesium testing trap
11:09 Zinc and immunity
12:04 Selenium depends on soil
13:14 Regenerative farming fix
17:01 Local sourcing tips
18:24 Final takeaways
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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Your body already knows how to live to 120 in perfect health. It's just not doing it. That realization is what sent Dr. Chris Rhodes down the fasting research path during his PhD in nutritional biochemistry at UC Davis.
His argument? Most people doing 16:8 intermittent fasting aren't getting nearly the benefits they think they are. The body doesn't flip into fasting mode until glycogen stores are depleted, which typically takes 20 to 24 hours. Autophagy, stem cell regeneration, and the real anti-inflammatory benefits don't peak until around 72 hours.
In this episode, Dr. Rhodes, creator of Mimio – the world's first fasting mimetic supplement – explains what his team discovered when they tracked metabolites during 36-hour fasts in healthy subjects, as well as how they isolated four synergistic molecules that recreate fasting benefits at the cellular level.
We also dig into something personal. Almost a year ago, I started supplementing with Mimio and tracked my biological age using TrueAge epigenetic testing before, during, and after.
The result? My pace of aging slowed to 0.85 – meaning that for every calendar year, I'm only aging about 10 months biologically.
Rhodes walks me through what the epigenetic markers actually mean, why some of my results seem contradictory on the surface, and why the phenotype matters more than the genotype when it comes to practical health decisions.
We also get into why fasting can disrupt hormonal cycles through caloric restriction signaling, why elite athletes rarely have exceptional longevity despite peak fitness, and why combining actual fasting with Mimio may produce better results than either one alone.
Try Mimio and get 20% off your first purchase with code MICHAELKUMMER: https://mimiohealth.sjv.io/qWzkOg
About Chris Rhodes:
Dr. Chris Rhodes, PhD, spent 8 years researching fasting at UC Davis before discovering that specific molecules produced during a fast can reduce inflammation, fight oxidative stress, and support metabolic health. That research led him to create Mimio, the world's first fasting mimetic supplement, backed by three clinical studies and designed to deliver measurable longevity benefits without changing your diet or lifestyle.
Dr. Chris Rhodes on TikTok: https://www.tiktok.com/@thatnutritiondr
Website: https://mimiohealth.com/Learn more:
73: NAD Supplements That Actually Work: https://www.primalshiftpodcast.com/73-nad-supplements-that-actually-work/
62: Biological Age Test Review: Epigenetics Explained Simply | Hannah Went: https://www.primalshiftpodcast.com/62-biological-age-test-review-epigenetics-explained-simply-hannah-went/
63: HbA1c Levels Explained: Why They May Be High Without High Blood Sugar: https://www.primalshiftpodcast.com/63-hba1c-levels-explained-why-they-may-be-high-without-high-blood-sugar/
Thank you to this episode's sponsor, Apollo Neuro!
Apollo is a wearable that uses gentle sound wave vibrations to signal safety to your nervous system, helping you feel calmer, more focused, and less reactive throughout the day.
Check out my full Apollo review: https://michaelkummer.com/health/apollo-neuro-review/
Get $60 off with my discount code PRIMALSHIFT: https://michaelkummer.com/go/apolloneuro
In this episode:
00:00 Fasting mimetic breakthrough02:25 Experiment setup TrueAge
04:13 Why fasting extends life
06:14 How long to fast
09:11 Fasting risks and hormones
13:59 Longevity versus performance
18:02 Mimio [How it works]
20:39 Clinical results and trials
24:17 TrueAge report walkthrough
32:57 Immune markers vs feeling healthy
36:45 Can you change epigenetics
39:45 Pace of aging results
45:04 Hormetic stress and inflammation
50:11 Food and postprandial inflammation
57:05 Wrap up
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
#Mimio #Longevity
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Most people who start an animal-based diet assume the goal is to eliminate every plant from the plate. I get it: when you've spent years being told kale is a superfood and you finally learn it's loaded with oxalates and goitrogens, the pendulum swings hard. It did for me. But the blanket "plants are bad" framing leaves a lot on the table.
Plants aren't health foods. They don't want to be eaten, and they evolved with chemical defenses to discourage exactly that. Our dietary foundation at the Kummer household remains meat, organs, eggs, dairy and bone broth, and most of our calories come from animal sources. The question is whether certain plants, chosen carefully and prepared properly, can earn a supporting role.
In this episode, I lay out a practical four-tier framework for thinking about plants on an animal-based diet: which ones you can eat freely, which work in moderation, which to approach with caution, and which to leave behind entirely.
Ripe, low-seed fruits like berries, avocados, olives and coconut sit at the top of the list. They have minimal toxin load, and in the case of sweet fruit, the plant actually wants you to eat it. Peeled and deseeded vegetables like squash and zucchini come next, since removing the skin and seeds removes most of the antinutrient burden. Tubers can work well when peeled, cooked, and ideally fermented — we do ours in a 2.5% saline solution for a few days, which lowers both the glycemic index and the antinutrient count.
On the other end, kale, spinach and chard are some of the worst offenders. Their oxalate levels are high, and unlike most other antinutrients, oxalates can't be reduced through any known preparation method. Grains are similarly problematic, though properly fermented sourdough — made at home over several days — can degrade a significant portion of the gluten and phytates.
Where a plant lands in those tiers depends on its antinutrient concentration, whether preparation can neutralize the worst offenders, your individual gut and metabolic health, and how much you're eating and how often. I can have sourdough once a week without noticing anything negative. But if I eat it every day, I definitely notice. Peppers I tolerate surprisingly well. Raw dairy — which most animal-based influencers swear by — I can't do at all. My skin breaks out, I get bloated, and my body odor changes. Cut out dairy and I don't need deodorant.
The question isn't whether to eat plants or not — it's which ones, how much, and how prepared. Plants play a supporting role, and you tier your choices by toxin load, preparation, and how your own body responds.
Learn More:
My Animal-Based Food List (Free Download): https://michaelkummer.com/food-list/
MEAT vs. PLANTS (What's Better for Your Health?): https://www.youtube.com/watch?v=GqKzO_PkD-k&utmPlants vs. Meat: Why I Stopped Eating Veggies: https://michaelkummer.com/plants-vs-meat
99: Plants vs Animals: Why Meat Beats Plants for Nutrition: https://www.primalshiftpodcast.com/99-plants-vs-animals-why-meat-beats-plants-for-nutrition
49: From Almonds to Spinach: Dr. Schindler on Avoiding Common Dietary Traps: https://www.primalshiftpodcast.com/49-from-almonds-to-spinach-dr-schindler-on-avoiding-common-dietary-traps/
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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Intro
01:53 Why plants fight back
04:54 Four-tier plant spectrum
09:04 Best picks: Sweet fruits
12:34 Peeled veggies and sides
13:33 Tubers, rice, and mushrooms
16:24 Leafy greens to avoid
18:40 Nightshades and tolerance
20:33 Grains, legumes, and nuts
24:37 Prep methods that help
29:09 Personal testing protocol
31:34 Wrap-up: framework recapFind me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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All plants are toxic to varying degrees. I haven't changed my mind on that. But recently our oldest daughter came up with a business idea: – making salves from plantain leaves infused in beeswax and olive oil for their antibacterial properties — and it got me thinking about the role plants actually play in our household despite the fact that we're very much an animal-based, meat-centric family.
The truth is, we do eat plants. We always have. The foundation hasn't changed — meat, organs, eggs, dairy and bone broth make up the vast majority of our calories, and comparing the nutrient content of beef liver to kale isn't a close fight. But adhering to an animal-based dietary framework doesn't mean plants are the enemy in every context.
The oldest use case is medicinal. Aspirin comes from willow bark, metformin from the French lilac, morphine from poppies. I'm not eating willow bark for lunch, but if I have a headache, it makes perfect sense. Turmeric targets inflammatory pathways, ginger helps with nausea, and oregano oil has been one of our go-to remedies for respiratory and gut infections for years.
These aren't calories or micronutrients — we get those from animals. But for targeted medicinal use, plants have earned their place.
Then there's flavor and the cultural connection that comes with food. Rosemary on a lamb roast, fresh basil on sourdough pizza, the smell of garlic roasting in a pan — those things make food better.
Food is family connection, tradition, and cultural identity. My wife is Costa Rican, I'm from Europe, and we grew up with certain meals that bring the family together. Some of those include plant-based ingredients, and the value of sharing that meal can override the marginal downsides.
The real nuance is preparation. Fermenting, sprouting, soaking, peeling cooking — these methods can meaningfully reduce anti-nutrients like lectins and phytic acid.
We peel, slice, and ferment sweet potatoes in a saline solution for three days, which lowers the glycemic index and breaks down a lot of the problematic compounds.
We soak rice overnight and cook it in fresh water.
None of this turns plants into superfoods, but it makes them significantly more compatible with a species-appropriate diet – especially if you're sourcing organic or growing them yourself.
The practical framework is straightforward: 80 to 90% quality animal foods, 10 to 20% well-chosen, well-prepared plants. If you're already eating nose to tail and building around nutrient density, you've won the big battle. The plant question is just fine-tuning.
Learn More:My Animal-Based Food List (Free Download): https://michaelkummer.com/food-list/
MEAT vs. PLANTS (What's Better for Your Health?): https://www.youtube.com/watch?v=GqKzO_PkD-k&utmPlants vs. Meat: Why I Stopped Eating Veggies: https://michaelkummer.com/plants-vs-meat
99: Plants vs Animals: Why Meat Beats Plants for Nutrition: https://www.primalshiftpodcast.com/99-plants-vs-animals-why-meat-beats-plants-for-nutrition
49: From Almonds to Spinach: Dr. Schindler on Avoiding Common Dietary Traps: https://www.primalshiftpodcast.com/49-from-almonds-to-spinach-dr-schindler-on-avoiding-common-dietary-traps/
Thank you to this episode's sponsor, Apollo Neuro!Apollo is a wearable that delivers gentle vibrations to calm your nervous system and help your body stay in a restful state through the night. I've been wearing it for years and still notice a measurable difference — higher HRV and a lower resting heart rate on nights I use it. That's not placebo. That's my nervous system responding differently.
If your sleep issues feel stress-related — and honestly, most of them are — Apollo is worth trying.
To learn more, visit apolloneuro.com/michaelkummer and use code PRIMALSHIFT for $60 off.
In this episode:
00:00 Intro
02:47 Animal-Based foundation
03:35 Plants as medicine
06:54 Flavor and food culture
10:34 Fermentation and prep
15:04 Plant tiers and avoids
16:42 Final thoughtsFind me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
-
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 rhythms, the overlooked biology behind your afternoon energy crash, and two practical sleep templates you can apply to a modern schedule.
Your sleep doesn't need to be fixed. It might just need to be understood.
Learn More:
85: Sleep Before Midnight: Does It Really Matter?: https://www.primalshiftpodcast.com/85-sleep-before-midnight-does-it-really-matter/
82: Why You Can't Sleep: The Surprising Truth with Nicholas Stewart: https://www.primalshiftpodcast.com/82-why-you-cant-sleep-the-surprising-truth-with-nicholas-stewart/
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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Sleep is a modern invention00:57 First and second sleep
02:06 Stop fearing night waking
02:30 Permission not prescription
06:35 Split sleep template
08:10 Nap plus main sleep
10:46 Light as the master lever
13:05 One week sleep experiments
14:42 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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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 osteoarthritis happened to other people — older, less active people. Not someone who squats heavy and trains consistently.
In this episode, Forrest Smith — CEO and Co-founder of Kineon Labs, a health technology company specializing in targeted red light and laser therapy devices — returns for his third appearance on the podcast. And the picture he paints of what happens inside an injured joint long after the rehab is over is sobering.
For example, the NFL tracked over 3,500 players who'd returned to competition after knee injuries and found chronic inflammation still present 10 to 20 years later, despite world-class rehab.
Notably, the quads on the players' injured side ran one to two degrees colder, a sign of impaired cardiovascular delivery. And the risk of major cardiovascular events jumped by 50% – not because of the original injury, but because of inflammation that never resolved.
That's the cycle most people don't know they're stuck in. And it's where laser-based photobiomodulation changes the equation. Targeted 808nm lasers can drop inflammatory markers like TNF-alpha and IL-6 by 70 to 85% within days.
Once that chronic degradation slows down, chondroblasts — the fast-growing front end of cartilage — can actually proliferate and begin rebuilding the extracellular matrix. Slow the destruction on one side, accelerate the biology on the other. That's what "regrowing cartilage" actually means.
Penetration depth is what makes lasers fundamentally different from LEDs. At five to seven centimeters of reach, you're dosing 10 to 100 times more tissue volume than a surface-level panel can touch.
Then there's the other side of this that almost nobody talks about: the ibuprofen your doctor hands you after surgery. Research shows that 90 days of use increases heart attack risk by 48%, heart failure by 35%, and major coronary events by 75% — while actively impairing the collagen and fibroblast function your body needs to heal. It's doing the exact opposite of what most people assume.
If you've ever dealt with a joint injury, chronic inflammation, or just assumed over-the-counter painkillers were harmless, this one's worth your time.
About Forrest Smith:
Co-Founder and CEO of Kineon, a health-tech leader who spent 18 years in China building hardware startups and mastering the local supply chain. A lifelong athlete and CrossFit enthusiast, he founded Kineon after developing a portable, medical-grade laser device to treat his own chronic knee pain.
Website: https://kineon.io/blogs/authors/forrest-smith
[Discount Code]Use code MKUMMERMOVE for 10% off the Kineon Move+ Pro:
https://michaelkummer.com/go/kineon
Learn more:
Kineon Move+ Pro Review: https://michaelkummer.com/kineon-move-plus-review/
Benefits of Red Light Therapy for Joint Pain and Arthritis: https://michaelkummer.com/red-light-therapy-for-joints/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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Intro00:42 Mk's knee MRI (meniscus, MCL, osteoarthritis)
03:42 Traumatic knee damage, synovial capsule & acute vs chronic inflammation
06:42 Can you regrow cartilage?
08:11 Hidden systemic effects: Cardiovascular impairment from chronic joint inflammation
09:50 Post-surgery recovery + the NSAID dilemma
12:28 NSAIDs: Cardiovascular risk & slower tissue repair
16:36 Kineon Move+ Pro knee protocol
17:59 Placement tips
20:36 Penetration depth
21:41 Hamstring strain case study
26:55 The future: Brain & gut photobiomodulation
33:20 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
#Kineon #RedLightTherapy
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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 other words, even meals that seem responsible on paper are often cooked in oxidized fats and paired with ingredients that quietly drive inflammation.
In this episode, I explain why those hidden variables matter more than what's listed on the menu — and why even well-intentioned choices can work against you when food is prepared in an environment that was never designed to support your health.
The real issue isn't an occasional meal out. It's how these small exposures compound over time. You don't feel it after one dinner — you feel it after years. And by then, most people blame the wrong things: carbs, protein, or entire food groups, when the real problem was never what they were eating but how it was being prepared.
So what can you actually do about it?
The most effective solution isn't exciting: when you know you'll be away from home, bring food with you. A lunchbox with leftover meat, eggs, fruit and simple whole foods beats a restaurant salad almost every time — and travels far better than most people expect.
When eating out is unavoidable, the goal is to choose foods that are harder to mess up: plain red meat, simply cooked eggs, burger patties without sauces, and meals prepared with butter or olive oil when available.
Ironically, foods with a "health halo" — salads, grain bowls, plant-heavy dishes — often perform the worst once dressings and industrial oils become involved.
This isn't about fear or perfection. It's about being realistic. You can't outsource your health to systems that were never designed for it. Cooking at home and controlling how your food is prepared remains the most reliable way to protect your long-term health.
Learn More:The Seed Oil Free Restaurant App: https://www.seedoilscout.com/
125: The New Food Pyramid 2026 Looks Better… But It's Still Not Good Enough: https://www.primalshiftpodcast.com/125-the-new-food-pyramid-2026-looks-better-but-its-still-not-good-enough/
124: The Glyphosate Study That Had to Be Retracted: https://www.primalshiftpodcast.com/124-the-glyphosate-study-that-had-to-be-retracted/
121: The Hidden Contaminant in Even the Best Meat: https://www.primalshiftpodcast.com/121-the-hidden-contaminant-in-even-the-best-meat/
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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 The hidden dangers of eating out00:27 Why restaurants aren't designed for health
00:51 The illusion of healthy choices
01:22 Practical tips for eating out
01:43 The impact of regular dining out
03:27 The best solution
05:09 Finding healthier restaurant options
07:01 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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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 than the simplified categories we typically argue about.
I had this realization vividly when comparing an airport lounge breakfast in Atlanta to one in Norway. On the surface, both offered similar categories of foods – eggs, meat, fruit, yogurt — but the underlying reality was starkly different. One was laden with industrial additives, pesticides and inflammatory oils, while the other represented cleaner sourcing and superior quality.
In practical terms, I've learned it's often simpler to cut out entire food groups than to consistently source high-quality versions within them.
Avoiding grains or poultry entirely can sometimes yield better health outcomes than struggling to find properly raised, chemical-free options.
Real health doesn't live in nutrition dogma but in understanding nuance. The same food can either support your metabolic health or quietly undermine it, entirely depending on how it was produced.
In other words, sometimes quality matters more than category. At the Kummer Household, we center our diet around animal-based foods — ideally raised ourselves or sourced from trusted farmers — and selectively incorporate plant-based options we've grown ourselves.
Tune in to shift your nutritional focus from "which foods to eat" to the far more critical question: "where did this food come from, and what's in it?"
Learn More:
124: The Glyphosate Study That Had to Be Retracted: https://www.primalshiftpodcast.com/124-the-glyphosate-study-that-had-to-be-retracted/
121: The Hidden Contaminant in Even the Best Meat: https://www.primalshiftpodcast.com/121-the-hidden-contaminant-in-even-the-best-meat/
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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Intro
01:06 The airport lounge revelation
02:13 The importance of food quality
05:28 Practical takeaways for healthier eating
06:30 Personal approach to nutrition
07:18 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
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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 Standard American Diet, they'd likely see improvements in weight, blood sugar and overall metabolic health.
But "better than before" isn't the same as optimal.
In this episode, I walk through what the new guidelines get right, and where they still fall short – especially for people who care about metabolic health, fertility, pregnancy, breastfeeding and raising resilient kids.
One major issue is immediately evident: nutrient density and bioavailability are largely ignored.
The pyramid's Vitamin A recommendations focus on plant sources that require conversion, while the most reliable sources — animal foods like liver, eggs and dairy — are absent from the conversation.
Meanwhile, protein sources are treated as interchangeable, even though amino acid profiles, micronutrients, and absorption differ dramatically between animal and plant foods.
Dairy is included, but without meaningful context around processing methods and individual tolerance. Baby formula is framed as an "alternative" to breast milk, without acknowledging the trade-offs. Fruits and vegetables are encouraged "throughout the day," quietly endorsing constant snacking while ignoring metabolic rest.
None of this is accidental. These guidelines are political compromises more than they're based on physiological reality. They're designed to be broadly acceptable, not metabolically precise.
The takeaway isn't to blindly reject the guidelines — it's to treat them as a starting point, not a finish line. Real health requires understanding food quality, preparation, sourcing, and context — not just categories on a chart.
This episode is about learning where to think for yourself, where nuance matters, and why trusting labels or authority without questioning incentives has never been a winning strategy.
Learn More:
Everything you need to learn about the new food pyramid guidelines: https://www.usda.gov/about-usda/news/press-releases/2026/01/07/kennedy-rollins-unveil-historic-reset-us-nutrition-policy-put-real-food-back-center-health
We use MK Supplements organ meats to support nutrient density beyond the 2026 Food Pyramid. Use code YOUTUBE for 20% off your first order: 👉 https://mksupps.com
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 consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Introduction to the new dietary guidelines01:08 Positive changes in the guidelines
01:58 Critique on vitamin A recommendations
03:58 Political compromises in dietary guidelines
05:32 Protein quality and misconceptions
06:25 Dairy: A half win with missing context
07:44 The issue with constant snacking
08:22 Formula vs. Breast milk
09:46 Missing elements in the guidelines
11:39 Final thoughts
Find me on social media for more health and wellness content:
Website: https://michaelkummer.com/
YouTube: https://www.youtube.com/@MichaelKummer
Instagram: https://www.instagram.com/primalshiftpodcast/
Pinterest: https://www.pinterest.com/michaelkummer/
Twitter/X: https://twitter.com/mkummer82
Facebook: https://www.facebook.com/realmichaelkummer/
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.
#FoodPyramid #USHealth
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