New and Noteworthy: What I Read This Week—Edition 177

Research of the Week

Mask wearing, even at rest, appears to increase CO2 to excessive levels.

Eating more protein during weight loss staves off muscle loss and increases the overall quality of the diet.

In advanced stage kidney disease patients, a very low protein diet offers no benefit.

Vitamin B12 deficiency is disastrous for babies (and everyone).

More strength, less depression.

The more species you see at the coast, the better you feel.

Read More

Amber’s Keto Success Story

Today I’m sharing Amber’s story of making her way from vegan to pescatarian to keto—and, ultimately, to health! Have you improved your health, tackled a fitness goal, or overcome obstacles with the help of the Primal Blueprint? Inspire others by sharing your success story with the MDA community. Contact me here. Hi, Mark! I wanted to share how putting the steps provided in your book into practice has changed my life. Thanks for reading. I was already 20 pounds overweight when I gave birth to my son in 2016. During pregnancy I put on another 40 pounds, which put me in the obese category. I let myself indulge in every craving (mainly strawberry shortcake) and paid no attention to the scale. I was overly confident the weight would fall off after delivery, but when it didn’t, I started to think this was just my new normal. Six months later I joined a gym. On day one I stepped on the scale, and when the number was displayed I was completely mortified. I had zero muscles in my abdomen, and they often had to create different exercises specifically for me as I could not participate in their regular classes. I was embarrassed but determined, and after 11 months I was down 30 pounds and feeling proud. However, I was hungry most of the day. In an effort to drop the weight, I had “tinkered” with diets. At the time, I was on a vegan diet that quickly turned into a pescatarian diet. One day, my gym announced they were moving locations and could no longer provide daycare for my son. Just like that, my gym days were over. I tried to “will” myself to the gym at 5 a.m. but it NEVER went well. I could barely keep my eyes open let alone do a proper workout. I let the membership expire and quickly noticed the weight coming back. I could not understand how this was happening. I thought I was making healthy meals. A normal day went like this: One piece of sourdough toast with avocado and some juice. For lunch I would make vegan nachos comprised of a starch-like substance to substitute for cheese along with black beans, rice, lettuce, and tomato served over chips. For dinner I would make yet another dish with beans or fish with gnocchi. It went on like this for the next two years, and abruptly white wine enters the picture. Wine became a constant in my life and—surprise!—I started gaining even more weight. I was tired all the time; I went to bed at 8 and yet woke up exhausted. At age 32 I thought for the first time that this was not any way to live life. I decided to address this extreme exhaustion with my doctor. She ordered labs, and when the results came back (sparing you the details) everything was elevated to “red” in EVERY category. I was shocked and ashamed. My doctor explained a “new” diet she heard remarkable … Continue reading “Amber’s Keto Success Story”

Read More

How to Use a Foam Roller

Foam rollers are very popular these days. Places like Target and Walmart carry them. Grandmas and grandpas are foam rolling. Doctors are prescribing them. What began as a niche mobility tool used only by the most obscure fitness nerds has become commonplace. But if you want to get the most value out of your foam roller—and avoid doing any damage—you need to learn how to use it correctly. It’s not as simple as “rolling” on it. There’s an art to it. And a science.

But before we get into how to use a foam roller, let’s go over what a foam roller is actually doing (and not doing).

Read More

Want to Be More Productive Working from Home? Tap into Your Senses.

Since working from home has solidified its place as the “new normal,” we’re chockablock with tips for work-from-home productivity: have a morning routine, maintain a consistent schedule, dress in real clothes (maybe not hard pants, but not pajamas either). We also know all about taking frequent work breaks, utilizing a sit-stand desk, and incorporating microworkouts.

Those things are all important, to be sure, but routines or work breaks aren’t the only keys to being more productive. Your physical environment also affects productivity for better or worse. One of the big advantages of working from home is having total control over your workspace. Even if you’re taking over half the dining table or squeezing into a closet (which can be nicer than it sounds!), you can spruce up your workspace and tailor it to your preferences. After all, it’s part of your home, so you want to like being there.

Most of us probably aren’t paying enough attention to the sensory environment—what we see, hear, and smell while we work. Easy, inexpensive touches can increase both happiness and productivity. Here’s where to start.

Read More

Creamed Spinach Recipe

Creamed spinach gets a bad rap because the version many of us grew up with was too often overdone and underwhelming. It’s a shame because cooked spinach can and should be bright and delicious!

This recipe will show you how to make creamed spinach that retains its appealing taste and texture in the final dish. Sautéed mushrooms and shallots add nuance, and since this creamed spinach is made without cream cheese, it’s not too heavy. If you omit the parmesan, the recipe is even dairy-free!

We love this spinach served with a juicy beef roast. Cheese lovers should try adding some Parmigiano Reggiano or pecorino at the end for a nice finish.

Read More

New and Noteworthy: What I Read This Week—Edition 176

Research of the Week

Ethnic differences in type 2 diabetes—pathology and treatment options.

Feeding dogs once a day linked to healthier dogs.

Surgeon skill matters.

Mesolithic inhabitants of the Baltic region got around, ranged far from home.

Early farmers got shorter.

The rise of dairy in the steppe.

Read More