Category: Recent Articles

More Questions on Creatine

Creatine is an extremely popular supplement with thousands of studies attesting to its effectiveness in humans. It works well in athletes, older people, women, men, teens, vegans and vegetarians, and probably even children. It’s well-tested, safe in normal amounts, and there are very few downsides.

But because so many people use it, creatine also generates a lot of questions. Every time I do a post on creatine, I get more queries in my inbox.

Does it cause hair loss?
How much should you take every day?
Is there a good time to take it?
Will creatine make you gain weight?
And is creatine bad for the kidneys?
What about side effects—anything we should worry about?

Let’s dig right in and answer those questions.

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Introducing the Two Meals A Day Cookbook!

Greetings, readers! I’ve been so heartened over the past year with the great response to the book Two Meals A Day, which we launched in March, 2021. It’s particularly interesting to note how many new people have been welcomed into the fold of ancestral living via the portal of a mainstream-appeal book about healthy living. My writing partner Brad Kearns and I intended for this book to reach a broader audience outside the existing spheres of Primal/paleo and keto, so we placed the focus on ditching processed foods, emphasizing nutrient-dense ancestral foods, and eating less frequently—pretty simple! We’ve received great comments from readers who then discovered Marks Daily Apple, the many Primal Blueprint book titles, and generally became further captivated by Primal living.

It was also great to hear from many die-hard followers about how this book tied many insights and nuances of Primal living together nicely. It has become a popular gift for family and friends to gently introduce a new and sustainable way of ancestral-inspired eating and living.

Buoyed by this success, we are pleased to announce the launch of the Two Meals A Day Cookbook, filled with over 100 delicious recipes of incredible variety to appeal to a broad audience.

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Keto Sandwich Roll-ups with Dipping Sauce – Two Ways!

Searching for a good keto sandwich option, no bread required? Well look no further than these low-carb, grain-free meat and cheese roll-ups. Who needs bread or a tortilla when you have all this deliciousness? After all, the best part of sandwiches isn’t the bread. It’s what’s inside that really matters.

And these keto roll-ups aren’t your average lettuce wrap! Nope, these feature crispy cheese on the outside with savory fillings, perfectly paired with some of our favorite dipping sauces. Enjoy them warm for an easy work-from-home lunch or after-school snack. Chilled, they’re great for lunchboxes or hitting the trail. A sandwich roll-up is a nice break from trail mix when you’re on a long hike. Throw them in an insulated lunch bag with a lightweight ice pack, and you’re good to go.

This recipe suggests making them in an oven, but a toaster oven will also work. Use the ideas below as inspiration to come up with your own meat, cheese, and sauce creations.

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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.

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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”

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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).

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