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

Archive for the ‘ How To ’ Category

5 May

How to Stop Using Food Like a Drug

You might be hard-pressed to find many people who never take advantage of the “elixir” effects food can have on us. For instance, I’d venture that the majority of us start our day with a cup of coffee or caffeinated tea. Some of us wind down after a long week with a glass of wine […]

5 Apr

How to Get Organized and Stay Focused in a Modern World

Getting organized used to be a whole lot easier. As nomadic hunter-gatherers, we only had to keep track of the things we could carry because that was all we owned. As members of a tribe of extended family members, we could lean upon others for assistance with day-to-day tasks and trust they had equal skin in […]

31 Mar

How to Develop Emotional Resilience in the Modern World

Job stress, social conflict, illness (sometimes serious illness), financial hardship, our children’s struggles, a move across country, a divorce, a death of a loved one…they’re all events that can test our mental fortitude or—in more extreme cases—leave us emotionally adrift. Some people turn into a puddle during a critical emergency, while others jump in the […]

24 Mar

How a Primal Lifestyle Can Help You Find Your Passion

I saw someone wearing a t-shirt the other day that read “Do More of What You Love.” It was a simple message but a welcome shift from the deluge of difficult news and negative media we’re often met with. I wasn’t in a hurry that day and let my mind wander with it while I […]

2 Mar

Top 14 Ways to Increase Your Metabolism

On a literal level, your metabolic rate describes how much energy you expend to conduct daily physiological functions. This has many practical ramifications, however, because your metabolic rate also influences how you feel, how many calories you burn, how many calories you can eat without gaining weight, your libido, your fertility, your cold tolerance, how much […]

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 […]

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