Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

Archive for the ‘ How To ’ Category

3 Feb

How to Create Your Own Active Workstation

Five years ago, we were all about the standing workstation. Sitting kills, we said. It’s the new smoking. So we should do the opposite—stand all day long. Right? It turns out that standing all day isn’t much better. The real issue is lack of movement. When we sit or stand all day long in the […]

13 Jan

How to Discover Your Hidden Obstacles to Primal Progress

This time of year is all about knowing what we want for ourselves. We rightfully accept the window for change and wonder what kind of transformation we’re ready for—what measures we’re willing to commit to, what possibilities exist if we’re willing to go down that road. And so we daydream. We imagine what it would […]

15 Dec

Do You Know How to Properly Hydrate?

Hydration. It seems like it should be so easy: drink some water, go about your day, the end. If only it was that simple. In fact, there are many (often contradictory) opinions out there about what we should be drinking, and how much, and when, especially for the athletes among us. I have written about […]

11 Aug

Why I Paddle Board (and Why You Should Try It)

If you’ve been keeping up with Mark’s Daily Apple, you know that standup paddling is a longtime favorite pastime of mine. And though I was into it before it was “cool,” I’m certainly not the first. Fishermen have been paddling their water vessels from a standing position for thousands of years and pre-contact Hawaiian surfers […]

15 Jul

5 Ways to Get the Most Bang for Your Workout Buck

Late last year, I introduced the idea of the minimum effective dose: the lowest dose to produce a desired outcome. Whether it’s calorie intake, exercise, sunlight, carbohydrates, or work habits, we often think we need much more than we actually do to get the results we want. Why crank out those extra reps, put in […]

16 Jun

The Definitive Guide to Napping

In most Western nations, napping is a sign of weakness. Those who do it — or, even worse, need it — are slothful wastes of resources who can’t hack it in the “real world.” They lack grit, determination, and stick-to-itiveness. They’re getting old. Why nap when you can put in more hours, be more productive, […]

4 May

Dear Mark: How to Give a Baby Probiotics, and Pre- and Post-Meal Exercise

For today’s edition of Dear Mark, we’ve got a two-parter. First, in light of the recent paper showing that Lactobacillus rhamnosus probiotics given during the first six months of life protects against the development of conditions like ADHD and Asperger’s by age 13, how do you actually give the probiotics to a breastfed baby? It’s pretty […]

1 Apr

25 Ways to Improve Your Insulin Sensitivity

Insulin does a lot of important things for us. It pulls glucose from the blood and fritters it away into our cells to be burned for energy or stored as glycogen. It prevents hyperglycemic toxicity to neurons, pancreatic cells, the arterial walls and the generation of excessive levels of reactive oxygen species. It even promotes muscle […]

21 Jan

11 Ways to Assess Your True Fitness Level

I once dated a girl who only went to the gym once a month. She’d do the same workout — a tough, high-intensity circuit using weights, the stationary bike, the stepper, and a few other machines — every single time, and that was it. When you asked her about it, her reasoning was that if […]

24 Dec

The Ultimate Cheat Sheet for a Happy and Healthy Primal Christmas

Whether you’re celebrating Christmas, Hanukkah, the Winter Solstice, or any of the other holidays that fall in and around late December, there are common experiences. Hosts hustle to get their homes decorated, cleaned, and ready for guests. Workers send emails and get caught up on everything before the holiday slow down. Shoppers fight throngs for […]

2 Sep

Telecommuting: How and Why to Do It

Our jobs define us, for better or worse. When we’re out at a party and someone asks “What do you do?” we don’t talk about our love of Eastern European history or our kite-flying or the workout regimen we’ve recently put together. We talk about how we make money – our job, our work – […]

20 Nov

Blue Light: Better Than Coffee?

For years now, across multiple posts here on Mark’s Daily Apple, nighttime blue light has gotten a pretty bad rap. Although I’ve mentioned that blue light during the day is important (and natural sunlight is helpful), I haven’t focused on it, mostly homing in on the circadian-disrupting, sleep-inhibiting, melatonin-blunting effects. As a result, many of […]

6 Nov

How to Manufacture the Best Night of Sleep in Your Life

Ah, sleep: is there anything quite like it? So easily discarded and discounted when nighttime attractions present themselves and yet so dearly missed and pined after the next morning. You’ve heard me say it enough, so I’ll keep it short. A good night’s sleep is the foundation for a healthy, happy, productive existence. Good sleep […]

28 Aug

How I Recover from My Workouts

When thinking about ways to improve your workout recovery, you might start by going back to this post I wrote a couple weeks ago and then doing the opposite of the recovery-impairing items on that list. So, if you’re trying to do too much in the gym in too little time, you should probably start […]

10 Jul

12 Easy Ways to Primalize Your Everyday Life

We can’t return to the paleolithic. We’re not cavemen. This isn’t about reenactment, and it never has been. We’re all here because we recognize the value in viewing our health, our food, our exercise, and our everyday behaviors through an evolutionary lens. The evolutionary angle is simply a helpful way to generate hypotheses, hypotheses that […]

10 Jan

13 Ways to Spend Less Time Online and Reclaim Your Real Life

The average American spends eight hours a month on Facebook, up from nearly six hours per month back in August 2010. As of 2009, the average young adult was spending virtually every waking hour with online access, either through their phones or their computers, and they were actively using them for two hours a day. Restaurants […]

4 Oct

How to Cultivate Resilience, or What It Takes to Keep on Keeping on

It’s the utter resolve I’ve seen in a training client who lost his legs in an accident and now runs marathons with the use of prosthetics. It’s the friend who lives with a medical condition that imposes debilitating pain and continues to run a successful business, raises a tight-knit family, and volunteers in his community. […]

17 Sep

Action Item #2: Shop, Cook, and Dine Primally

Now, the real changes begin. You’ve purged the SAD foods from your life, and now your fridge, freezer, and pantry are empty, your pans and pots are gleaming and ready, and the menus at your favorite restaurants appear off limits. You know what not to eat, and the Primal Blueprint Shopping List shows you what you should […]

14 Aug

Is Your Olive Oil Really Olive Oil?

For thousands of years, humans have been picking, prizing, and pressing the fatty drupes found among the oblong leaves of the gnarled, twisted olive tree into rich, green-gold extra virgin olive oil. And for almost as many thousands of years, humans have been coming up with ways to fake it, to pass off cheaper, less […]

8 Aug

32 “Slow Living” Inspired Ways to Savor Summer

As we round out the last few weeks of summer, I’ve been thinking about all the potential left in the season. Although there’s admittedly less pressure to grab hold of every last warm day in my current locale, I remember savoring those final weeks of summer in Northern New England. Time was truly of the […]

© 2016 Mark's Daily Apple