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 concise, providing you with actionable tips and tricks you can use to start living a more primal lifestyle today.
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119: This Habit is Quietly Destroying Your Discipline
Season 2 · Episode 119
Wednesday, December 3, 2025 • Duration 18:15
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 urge isn't the problem; what matters is the choice that comes after it.
When you pause for even a few seconds, you start to notice the familiar restlessness in your body, the mental chatter, the little spike of anxiety that says, "Just check it once." And if you sit with it long enough, something interesting happens: it peaks, and then it fades. You realize you don't actually have to obey it. That's the skill.
Once you see that pattern, you start to see it everywhere. The same reflex that sends your hand to your phone is the reflex that sends you to the pantry when you're stressed, to the couch when you're tired, or to Netflix when you don't want to feel something uncomfortable.
A lot of what we call "discipline" comes down to this one micro-moment.
The phone just happens to be the perfect training ground. Low stakes, constant reps, and hundreds of chances every day to practice not acting on an impulse. If you can sit through that tiny discomfort without reaching for a screen, you're building the same muscle you need for better nutrition, better sleep, and more consistent training.
That muscle shows up at night when you feel the pull to scroll instead of winding down. It shows up in the morning when you're tempted to skip a workout. It shows up any time you feel restless, anxious or overwhelmed, and want something to distract you from the feeling.
The more you practice, the more you realize that discomfort isn't danger, and you're still the one making decisions.
What I love about this approach is how accessible it is. You don't need a plan, or equipment, or willpower. Just pick one situation — waiting rooms, red lights, the minutes before bed — and let the urge come and go without acting on it.
Let your nervous system learn that it's safe without stimulation. When you do that, you're not just breaking a phone habit. You're retraining how you respond to cravings, stress, and fatigue across your entire life.
That's the whole point of this episode: to show you how a tiny pause can become one of the most powerful tools you have for changing your behavior, strengthening your attention, and living in a way that feels more intentional and less reactive.
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.
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.
118: The blood pressure number your doctor ignores with Craig Cooper CEO of CONNEQT
Season 2 · Episode 118
Wednesday, November 26, 2025 • Duration 44:07
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 guest, Craig Cooper. Craig is the CEO of CardieX, the company behind the Conneqt blood pressure monitor, and he's spent decades in cardiovascular technology — including bringing hospital-grade central blood pressure measurements into clinical trials and specialist practices.
His perspective matters because he understands what's happening in the arteries closest to the heart, not just what a quick cuff at the arm can capture.
When I started using Conneqt at home, things finally made sense. My central blood pressure — the pressure that actually reflects what the heart and major vessels are experiencing — was lower and healthier than my brachial readings suggested.
The numbers aligned with my calcium scan, my fitness level, and how I feel day to day. It showed me that the "elevated" arm readings weren't a sign of a problem; they were a sign of poor measurement.
From there, Craig and I zoom out into the bigger question: what does it look like to take ownership of your cardiovascular health without disappearing into gadget culture or depending on outdated tools in the medical system?
His view is refreshingly grounded: better data helps, but only when it sits on top of simple habits — moving more, building strength, managing stress, and paying attention to long-term trends instead of one-off numbers.
This episode isn't about turning yourself into a cardiologist. It's about getting a clearer picture of what your blood pressure actually represents, why the right measurement matters, and how a small shift in awareness can keep you ahead of problems instead of reacting once they've already shown up.
109: The Gut Disease "Truth" Doctors Never Told You With Josh Dech
Season 2 · Episode 109
Wednesday, September 17, 2025 • Duration 52:37
Most people with gut issues get fed the same script: It's genetic. It's lifelong. The best you can do is try to manage the symptoms.
But in this episode, holistic nutritionist and physician consultant Josh Dech pushes back on that conventional wisdom, arguing that what we typically call "autoimmune" disease is often a sign of the body protecting itself from toxins lodged in tissue – not a genetic defect that leads the body to attack itself.
After working with hundreds of Crohn's, colitis and severe IBS cases, his core message is refreshingly simple: we get sick for three reasons – toxins, microbes, and deficiencies — and our health returns to its natural baseline when we address those in the right order.
If you've been told your gut issues are incurable, or if you're stuck swinging between flareups and endless prescriptions, this conversation will give you a framework for finally addressing the root causes of the problem.
Notably, Dech explains why drainage should come before detox, what to do if money is tight, and where hope fits in when your "normal" keeps getting worse.
Tune in, take notes, and start with a few levers you can actually pull this week — fresh air and a walk, better water, real food and sleep.
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.
19: A Guide to Maintaining Optimal Health During the Holiday Season
Season 1 · Episode 19
Wednesday, November 15, 2023 • Duration 22:16
Here in the United States, we start fall with a candy holiday in October, a pie holiday in November, and a cookie holiday in December, followed by a liquor holiday at the end of the year. And yet we call it the flu season.
In this episode, I'll share with you how my family and I navigate the holiday season food scene, and how we reduce our chances of getting sick without feeling like we're depriving ourselves. I dive into strategies for healthy eating during the holiday season, ways to transform traditional holiday dishes into healthier alternatives, and the importance of maintaining metabolic health through mindful and intentional choices.
In this episode, I discuss:
02:10 - Navigating the holiday season while maintaining optimal health
06:00 - How to navigate Halloween treats as a family
08:35 - Thanksgiving Eating Habits
13:00 - Christmas
15:18 - New Years Ever
17:12 - Other lifestyle choices that can negatively impact your health during the holiday season
18: What I Eat in an Animal-Based Diet + My Go-To Food Choices and Supplements
Season 1 · Episode 18
Wednesday, November 8, 2023 • Duration 23:27
If you've been following me for a while, you know that my family and I follow an animal-based diet. But what does that really mean? In this episode, I dive into my eating habits, and share which foods and drinks I regularly enjoy in moderation and sometimes indulge in. Additionally, I share my favorite go-to supplements that I incorporate into my daily routine, provide insight into a typical meal, and reveal the factors influencing my food choices.
17: How to Maintain an Ancestral Lifestyle while Traveling or Eating Out
Season 1 · Episode 17
Wednesday, November 1, 2023 • Duration 32:26
Traveling and dining out can often pose significant challenges to maintaining a healthy lifestyle, depending on your current health status and frequency of travel. In this episode, I discuss practical strategies to stay healthy while traveling and dining out. This includes the essentials I always carry while traveling, the types of food I pack for trips, the initial steps I take after check-in, how to eat healthily at restaurants, advice for maintaining health during air travel, and suggestions for adjusting to new time zones.
In this episode, I discuss:
01:53 - The essentials I always carry with me while traveling
10:29 - The types of food I pack for trips
13:48 - The initial steps I take after check-in
15:16 - How to eat healthily at restaurants
22:25 - Tips for maintaining health during air travel
25:21 - Suggestions for adjusting to new time zones
16: How To Live an Animal-Based, Ancestral-Focused Lifestyle with a Family
Season 1 · Episode 16
Wednesday, October 25, 2023 • Duration 43:53
Living a healthy life in today's world may seem relatively straightforward when you're solely responsible for your choices. However, matters get considerably more intricate when you factor in a partner, and even more so when children are in the equation.
In this episode, I tackle the complexities of maintaining an animal-based diet and ancestral-focused lifestyle within a family setting. I dive into topics like nutrition, exercise, sleep, hormesis, and stress management. I also share practical tips into what has worked for us and common pitfalls to steer clear of on your journey to a healthier family life.
In this episode, we discuss:
03:05 - Navigating dietary changes with your partner
12:57 - How to navigate nutrition with kids
19:54 - Teaching kids to make intentional choices for nutrition, exercise, and sleep
29:05 - Hormesis or hormetic stressors for kids: Sun/Sauna, Fasting, and Stress Management
35:47 - Tips and Tricks for teaching healthy habits to your family
15: Dr. Anthony Gustin: The Shocking Truth Behind Pasture-Raised Chicken and Pork
Season 1 · Episode 15
Wednesday, October 18, 2023 • Duration 32:27
Contrary to popular belief, pasture-raised poultry and pork may not be inherently healthier than conventionally raised options, despite the common belief that their natural diets and lifestyles lead to more nutritious meat.
In today's episode, Dr. Anthony Gustin and I dive into the misconceptions surrounding poultry and pork, debating the merits of pasture-raised versus conventionally-raised meat. We also explore the contrasting fatty acid compositions in monogastric and ruminant animals, decode misleading meat marketing terms, discuss the evolutionary shifts in chicken size, and provide practical tips for making informed choices about the meat you eat.
Anthony Gustin is the founder of Equip, with a background in sports rehab and functional medicine. As a founder, investor and farmer, he has carved a unique path in the wellness industry and was one of the original founders of Perfect Keto.
If you'd like to try Equip -- kids love chocolate milk made with the company's Prime Protein -- use code MK15 for 15% off at https://michaelkummer.com/go/equip
In this episode, we discuss:
03:03 - Exploring fatty acid and health disparities between ruminant animals (cows, goats, sheep) and monogastric animals.
09:00 - How has the conventional chicken we consume today transformed?
16:19 - Comparing the health implications of fatty acids in animal products, such as chicken, versus highly processed industrial seed oils
20:06 - Discovering sources for chicken with a balanced omega-3 to omega-6 ratio
14: Do THIS for better sleep
Season 1 · Episode 14
Wednesday, October 11, 2023 • Duration 25:18
Are you struggling to get a good night's sleep? Quality sleep is the cornerstone of optimal health, and harnessing ancestral wisdom can help us achieve it. Whether it's aligning our routines around our natural circadian rhythm, adjusting our lifestyle choices or leveraging modern solutions, we have the power to transform our sleep and, in turn, our lives.
In today's episode, I share what my sleep routine looks like throughout the day, which helps me fall asleep quickly and get restorative sleep. I also share what I avoid doing to ensure the best sleep possible.
When it comes to shopping for food and supplements, one crucial skill is the ability to decipher nutrition labels. Despite ridiculous labeling laws, it's like the Wild West out there, making it incredibly difficult to understand nutrition labels.
In today's episode, I dive into the top 14 marketing claims on product labels that are often meaningless and misleading. Plus, I'll share tips on what you should keep an eye out for when navigating the grocery and supplement aisles.
Craig Cooper, CEO of CardieX, the company behind the Conneqt blood pressure monitor and a longtime health-tech entrepreneur. He focuses on bringing clinical-grade cardiovascular monitoring—like central blood pressure and arterial stiffness tracking—to everyday consumers. His mission is simple: make advanced heart-health insights accessible at home.
OneSkin's lineup of topical skin health products leverage the power of the company's proprietary OS-01 peptide to remove dead skin cells, improve collagen production, increase skin hydration and more.
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.
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.
The term "all natural" is completely meaningless and does not signify whether a product or its ingredients are healthy. Examples of "all natural" compounds you wouldn't want in your diet include arsenic, E. coli, lead, gluten, linoleic acid and phytoestrogens.
When I see products with this label, I view it as an indication that the brand is trying hard to make an unhealthy product look healthy. As a result, I recommend you steer clear of such products unless you're an experienced label reader.
Fat-Free (or Low Fat)
The terms "fat-free" and "low fat" are misleading labels that many people associate with healthy products because there is still a misconception that fat (particularly saturated fat and cholesterol) is terrible for your health.
As discussed in this article, saturated fat is actually good for your health. It doesn't clog your arteries, and it doesn't increase your risk of cardiovascular disease.
While I have no issue with certain (naturally) fat-free foods, such as sweet fruits, I recommend staying away from most processed foods that are labeled as fat-free.
After all, removing fat from a product almost always means adding sugar — fat-free yogurt being a prime example.
I recommend buying plain, full-fat products made with A2 milk if you like yogurt. We make our own yogurt using full-fat milk from 100% grass-fed cows.
Fortified (Cereals, Crackers)
Many parents feed their kids fortified foods in an effort to ensure they get an adequate amount of micronutrients. The problem is that junk food that has been "fortified" with synthetic vitamins (that the body can't absorb) is still junk food. I'm specifically referring to cereals or crackers.
In other words, if the food you feed your kids isn't naturally nutrient-dense, you shouldn't be providing it in the first place. Remember, most processed foods contain inflammatory ingredients, such as grains, nuts, seeds and vegetable oils that can damage the delicate lining inside the gut and cause chronic inflammation among other issues. Additionally, the body poorly absorbs synthetic minerals and vitamins added to fortified foods and most of them end up in the toilet.
Meat, fat and organs from responsibly raised and wild-caught animals, pastured egg yolks and raw dairy are naturally rich in nutrients and do not require fortification. But if your kids are like mine and don't like the taste of organs or are sensitive to dairy or eggs, consider sneaking them into meatballs or patties (we have been successfully doing that with ours) or offering them freeze-dried beef liver capsules.
Our six and eight-year-olds get a whole serving of liver every day in the form of freeze-dried liver capsules.
Gluten-Free
None of the products I consider to be fit for human consumption — responsibly raised animals, pastured eggs, raw honey and sweet fruits — are natural sources of gluten. In other words, you'll likely only see that label on processed products you shouldn't be eating on a regular basis anyway.
Regardless, a "gluten-free" designation can be helpful for those who suffer from celiac disease. The problem is that many people who don't have celiac disease equate "gluten-free" with healthy, which is often not the case.
For example, gluten free cookies that contain almond flour and vegetable oil aren't any healthier than those made with wheat flour and butter. In fact, I'd argue that wheat flour is healthier (though not healthy) than a combination of almond flour and vegetable oil, since the latter combo has twice the potential to irritate your gut and negatively impact your metabolism.
Of course, like I said above: if you have celiac disease and even trace amounts of gluten can set off an allergic reaction, the label gluten-free is meaningful. But even in that case, I'd argue that buying only products that are naturally gluten-free is the better (and healthier) option than buying products that were made gluten-free.
Great Source of Vitamins
While gut microbes can produce certain micronutrients, we need to obtain many of them from the food we eat. As a result, consuming nutrient-dense foods is vital for optimal health.
However, many micronutrients exist in various forms in nature, and not all of those forms are readily absorbable.
For example, meat (and in particular, organ meat such as liver) contains retinol, a highly absorbable and bioavailable type of preformed vitamin A.
Plants, on the other hand, have beta carotene and other precursors of vitamin A that are poorly absorbed and not very bioavailable. The same goes for iron, vitamin K and other micronutrients.
So if you see products at the grocery store that claim to be an excellent source of certain vitamins or minerals, know that there's a good chance the body will poorly absorb the nutrients contained in those foods.
Examples include spinach (non-heme-iron, Vitamin K1) and carrots (beta carotene).
When we buy beef or meat from other ruminant animals, we try to find grass-fed options because grass (as opposed to grains) is those animals' appropriate diet.
The thing is that all cows are fed grass at some stage of their life. For example, after being weaned from their mother's milk, calves have to eat grass to properly develop. But after that developmental period, most of them are moved to a feedlot to fatten up on grains.
As a result, brands can claim their products — including meat, milk and cheese — are grass-fed, despite the fact that the animal was eating GMO grains (including corn and soy) for the majority of its life.
Kerrygold — a popular brand that sells "grass-fed" butter and cheese — uses this misleading tactic. A judge recently ruled that the company can continue using the grass-fed label because they're not saying their products are 100% grass-fed.
The moral of the story is that the term grass-fed doesn't mean much. Instead, look for products that come from 100% grass-fed, grass-finished and pasture-raised animals. My 100% grass-fed beef liver capsules fall into that category.
The brands we trust for 100% grass-fed products include White Oak Pastures, Maple Hill, Alexandre Family Farms (not all their products are 100% grass-fed) and a bunch of local farms here in the Atlanta area. If you live near me, reply to this email and I'll hook you up with some names.
Healthy Ingredients (heart healthy)
The USDA says whole grains are healthy. Advocates of plant-based diets claim that eating plants is healthy. And some people think that "everything in moderation" is a good adage to live by.
I don't agree with any of those assessments, but it illustrates that the word "healthy" on a food label may not mean anything because there is no universally accepted definition of what healthy means.
I'd say that most products that claim healthy ingredients on their label are trying to appeal to an audience that doesn't know what "healthy" means.
I recommend being critical of products that use terms like "healthy ingredients" on their label. Chances are the product actually contains unhealthy ingredients.
No Added Sugar
Added sugar (together with seed oils) is one of the main factors contributing to the deteriorating health of our society. As a result, products that contain no added sugars are often (but not always) better than those that have them.
However, it's essential to understand that a bag of potato chips made with inflammatory vegetable oils is bad for you, even if it doesn't contain added sugars.
The same applies to fruit juices.
For example, apple juice — with or without added sugar (much like most other liquid carbohydrates) — is unhealthy because it raises your blood glucose levels aggressively while providing relatively limited nutritional value.
Additionally, there's a trick that some brands use to add sugar without having to declare it as such. I'm referring to the use of fruit juices, which don't count as "added sugars" as far as labeling laws are concerned, but are still sugar.
Non-GMO
For produce, the label "non-GMO" means that the seeds of the plants used to make the product weren't genetically modified (e.g., for better resistance to pests). However, it doesn't mean that the plants weren't modified using traditional cross-breeding techniques or selection.
For example, the wheat we grow today (even the few non-GMO varieties that are left) has very little in common with the ancient grains our ancestors may have consumed thousands of years ago. The problem is that with every genetic change we make, we also introduce new types of proteins that our bodies are not accustomed to. As a result, we increase the likelihood of allergic reactions or sensitivities.
The same principle applies to other plants, including fruits and starchy tubers. Tubers that grew hundreds or thousands of years ago were less sweet and much more fibrous, so they were undoubtedly not the staple that modern tubers are.
The bottom line is that "non-GMO" is a step in the right direction, but it's not the holy grail of food. Also, non-GMO junk food is still junk food.
On a side note, if a food is labeled as organic, it's automatically non-GMO as well.
Organic
We buy organic fruits and vegetables whenever possible because we want to limit our exposure to chemicals. However, most people don't know that organic doesn't mean "chemical-free."
In other words, by buying organic produce you get exposed to fewer chemicals than when buying conventionally grown produce, but you won't escape those toxins completely.
The other trick some organic brands use is to grow fruits (especially berries and leafy greens) in water rather than soil to reduce the need for pesticides. Unfortunately, healthy soil is one of the most important factors in growing nutrient-dense food, and replacing that with liquid plant food isn't the same thing.
As a result, you can expect the organic berries you find at Costco, Whole Foods and other places to be significantly less nutrient-dense than those organically grown in soil.
Here's the thing: we like berries but we don't eat them because of their nutrients (we get those from organ meats). We just eat them because we like how they taste. And as long as they're free of most toxins, we're OK with that.
On a side note, we grow a good portion of the berries we eat in our backyard without using any chemicals (organic or otherwise).
Pastured/Pasture-Raised
Until a few years ago, I thought that pasture-raised also meant 100% grass-fed. Unfortunately, that's not always the case. Some brands make pasture-raised claims even if the animals didn't spend their entire lives on a pasture. But even 100% pasture-raised animals may have had access to grain-based feed.
For products containing the meat or milk of ruminant animals, it's best to look for 100% pasture-raised and 100% grass-fed labels.
For pork and poultry, the label pastured is a good indication of appropriate living conditions. However, it doesn't mean that the animals weren't fed a diet that may negatively impact your health (and that of the animal).
For example, virtually all pigs and chickens in this country are fed a diet heavy in corn and soy, increasing the inflammatory omega-6 polyunsaturated fatty acid ratio in their fat tissue.
That's the main reason we limit our pork and chicken intake.
On a side note, White Oak Pastures (where we buy a lot of the beef and chicken we consume) recently stopped feeding their chickens corn and soy, and their pigs are next on the list for this welcome upgrade!
The truth is that the opposite is usually the case, because many plant-based processed foods (e.g., cooking oils, sausages or fake meat patties) are filled with unhealthy ingredients, including seed oils.
As a result, I avoid processed foods that are labeled vegan or plant-based. Instead, I always choose 100% grass-fed meat over fake meat; animal fats (such as tallow or butter) over vegetable oils; raw honey over maple syrup; and raw milk over nut, soy or oat milk.
PS: Maple syrup is OK to consume but isn't better or healthier than raw honey.
Sugar-Free
If you follow a low-carb diet or try to avoid sugar, the term "sugar free" might sound appealing. Unfortunately, it doesn't always mean you're buying a healthy product.
For example, FDA labeling guidelines allow brands to claim the product has no sugar if it has less than one gram per serving. While that may not sound like a big deal, it could mean that the three packs of "zero sugar" sweetener you pour into your coffee have, in fact, almost three grams of sugar. That's almost a tablespoon.
The second problem with sugar-free products is that brands often substitute sugar for artificial sweeteners, such as sucralose, that are known to negatively impact both the microbiome in your gut as well as your glucose metabolism.
The bottom line is that not all sugar-free products are good for your health, and you need to read the label carefully to understand what sugar substitutes were used instead.
Vegetarian Fed (Chickens, Pork, Eggs)
Seeing the label "vegetarian fed" on a carton of eggs makes me giggle, because it's an honest admission that the chickens were fed a diet that's inappropriate for the species.
Chickens are insectivores, and while they can also extract nutrients from plants, it's not their ideal diet.
Unfortunately, there aren't any commercial alternatives (that I know of) regarding chickens, pork and eggs.
In other words, the best you can do is look for eggs that were fed a corn and soy-free diet.
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