The Growth Kit

Red meat gets a lot of attention in nutrition circles—and it’s easy to see why. On one side, you’ve got vegetarians, vegans, and climate-conscious eaters warning against it. On the other, you've got paleo, keto, and carnivore advocates claiming it’s a superfood. Somewhere in between are folks leaning Mediterranean or flexitarian.But instead of debating diets, let’s focus on a simpler question: Is red meat actually healthy?It’s been a dietary staple for generations, yet recent years have brought a wave of concern—headlines linking it to heart disease, cancer, and early death. Naturally, that’s raised eyebrows and caused a lot of people to cut back or cut it out entirely.So what’s the truth?In this article, we’ll unpack the red meat controversy, explore what the science really says, and dig into whether you should be avoiding it—or simply being smarter about the kind and amount you’re eating. We’ll also talk about what those attention-grabbing headlines often miss, and how to read past the hype to make better decisions for your health.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Read The Article:Should I Avoid Red Meat? Exploring The Controversy & The ScienceThings Mentioned:The origin of the "read meat is bad for you" claim goes back to 1980's with the ⁠lipid heart hypothesis⁠.  Research shows that eating ⁠processed meat⁠ can cause poor health outcomes. A ⁠review⁠ published in BMC Medicine looked “to examine the association of red meat, processed meat, and poultry consumption with the risk of early death.” In another ⁠study⁠, published in 2015 in PLoS One, researchers found a link between processed meat and colorectal cancer, with "little evidence that higher intake of unprocessed red meat substantially increased risk of CRC."Finally, a "burden of proof" ⁠study⁠ looked at the link between unprocessed meat and six health outcomes: colorectal cancer, type 2 diabetes, Ischemic heart disease, ischemic stroke, hemorrhagic stroke, and breast cancer.  Where To Buy The Good StuffSince the quality of the meat is so important, it’s critical to find good sources. ⁠Butcher Box⁠ and ⁠US Wellness Meats⁠ are two of the most reputable options for high-quality meat. It’s worth considering buying meat and other food from a local farm; however, talk to the farmer about their methods of raising animals before making a purchase.Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

I didn’t fully respect the posterior chain until years after pulling my back out three times, even after excelling in rowing and stair climbs. It was working with bed-bound and wheelchair-bound patients that opened my eyes to how much stronger backs, glutes, and hamstrings can change lives. Since then, these muscles have been a cornerstone of my own training, keeping me injury-free and performing better as I hit mid-life. Too often ignored because they’re out of sight, weak posterior chain muscles lead to poor posture, pain, and a higher risk of injury.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Things Mentioned:When these muscles are weak, it often results in a condition known as hyperlordosis or excessive anterior pelvic tilt, where the lower back overextends, leading to lumbar lordosis (excessive curvature of the lumbar spine). Strengthening the posterior chain helps maintain a neutral spine position, minimizing stress on the vertebrae, discs, and surrounding soft tissues, which ultimately reduces the risk of chronic low back pain.BarbellsThis is the exercise routine that I recommend more than any other. Save the 12-, Minute Foundation Training YouTube video and consider buying the book, Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence..The rowing ergometer (rower) is a full-body exercise that primarily targets the posterior chain, engaging the glutes, hamstrings, and back muscles with every stroke.KettlebellsGlute-ham raise machineSled with weightSturdy box or platformChange bad habits: Focus on movements that promote posterior chain activation, stretching at night while you wind down, limiting long stretches of static positions (e.g. sitting), incorporating microworkouts or yoga poses into your day, or using a standing desk.Incorporate yoga and specific stretches that lengthen the posterior chain while promoting flexibility such as downward dog, bridge pose, and a sun salutation routine.Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Comfort is often the reason people choose backless “house slippers” at home. But avoiding barefoot time and minimalist shoes can prevent your feet from getting the strength they need. Like flip-flops, these slippers can quietly contribute to weakened muscles, joint strain, and posture problems over time.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts. Things Mentioned:If you consistently wear sandals without backs, the consequences can go beyond foot fatigue and temporary discomfort. It can have a profound impact on your foot health:Conditions like plantar fasciitis (inflammation of the foot's connective tissue), Achilles tendinitis, and bunions are commonly exacerbated by the unnatural motion forced by flip-flops. Over time, the foot's muscles, tendons, and ligaments can weaken or become inflamed, causing chronic pain.I now exclusively use one of two brands: Deliberate Life Designs and Luna Sandals. To overcome years of foot issues with backless flip-flops and sandals, I also use minimalist shoes most of the time, toe spacers, IASTM, and roll my foot on a golf ball to mobilize it, and use some mobility and exercise bands from Fasciitis Fighter (Toe Bands and Foot Trainer). Check out my full list of recommendations here. Connect With MindBodyDad (The Growth Kit HQ):⁠⁠⁠Weekly Newsletter⁠⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠⁠⁠Instagram (The Growth Kit)⁠⁠X⁠⁠⁠Facebook⁠⁠Affiliate Disclosure

Ever watch a kid burst into laughter over a puddle or spend an hour turning cardboard boxes into a whole new world? Their energy can be a lot sometimes, but there’s something special in the way they approach life.What if that same curiosity and wonder is exactly what we’re missing as adults?Research shows that tapping into these childlike qualities can do wonders for our mental and physical health. In this article, I’ll share 7 science-backed skills we can learn from kids, from the magic of play to the art of adapting.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Things Mentioned:Learn your play style. There are 8 different “play personalities” as defined by Dr. Stuart Brown. These include the joker, the kinesthete, the explorer, the competitor, the director, the collector, the artist/creator, and the storyteller. Take the quiz here to find yours to help identify your play focus. Turns out that I’m an Explorer.And when it comes to your physical health, researchers have found that holding on to a grudge led to higher levels of inflammation and cardiovascular disease, while practicing forgiveness meant lower blood pressure and reduced inflammation.  Practice these three steps for happiness, which I discuss in my article, The Secret of Happy People:Related: 8 Simple Ways to Improve Your Happiness These Mindfulness PracticesArthur Books echoes this sentiment in his book, From Strength to Strength. He gives examples of the importance of seeking novelty and living in the moment to lead a more purposeful and satisfying life, an idea he takes from the Buddhist master Thich Nhat Hanh. 100 Simple Pleasures In LifeIn one study, researchers found that people who scored higher on a measure of authentic living reported greater happiness, more positive emotions, and higher self-esteem than people who reported being less authentic. More authentic people also reported having better relationships with others and more personal growth. Similar results were found in another study: more authentic people were found to be happier with their lives and have higher self-esteem.When it came to studies, one study looked at how well they adjusted to new situations in high school. They found adaptability is made up of 3 parts: actions (behaving differently in new situations), thinking (adjusting your thoughts), and emotions (managing your feelings). Students who were more adaptable were happier with school, participated more in class, and had a stronger sense of purpose in life. Interestingly, adaptability was a better predictor of these successes than how well students did before or their personality. The lead researcher for the study later wrote later wrote, “Young people can be taught how to be more adaptable, and then in turn better embrace the opportunities of their ever-changing world.”It’s important to note that the ability to adapt is different than the skill of being resilient. The Times Higher Education breaks them up in these ways:Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

"Genetics loads the gun, but lifestyle pulls the trigger." This one hits home. FH runs in my family; I’ve watched my mother, uncles, and cousins manage it, and I’ll never forget my uncle’s heart attack at 42.FH isn’t just high cholesterol from diet, it’s genetic. While statins were once the only option, newer treatments like PCSK9 inhibitors, ezetimibe, and bempedoic acid offer more ways to manage risk.For families like mine, understanding FH and the latest treatments is key to protecting future heart health.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Things Mentioned:Managing High Cholesterol: A Functional Health GuideOptimal Cholesterol Levels: A Functional Medicine GuideConnect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Humans evolved to run. Our bodies were built for endurance, likely to track prey over long distances as a survival strategy.Every time we run today, we activate ancient biological systems fine-tuned over millions of years. Books like Born to Run and The Story of the Human Body highlight how deeply running is wired into us.Here are 13 biological adaptations that prove the human body was made for long-distance running.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Things Mentioned:The human foot is equipped with two key arches: the longitudinal and transverse. The longitudinal arch acts as both a shock absorber and a propulsive mechanism, while the transverse arch distributes weight across the foot, improving stability. These arches are absent in flat-footed animals and are uniquely suited for the repetitive impact of endurance running. Those who are flat footed nowadays often have weak feet which is one reason to consider minimalist shoes.Where To Start: Think you weren’t born to run? You were but today is probably tougher to start than yesterday. Our environment has shaped us in a way that makes it more difficult (the inflammatory food we eat, the amount of time we sit, our shoes) but that doesn’t mean you can’t. Start with hitting the minimum effective dose of walking, progress to longer distances, add a rucksack, and make sure your lower body is strong enough to handle the movement with strength training. Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

We all remember the kid in school who threw tantrums when things didn’t go their way or expected praise without effort. Entitlement doesn’t just vanish as kids get older. Research in Personality and Individual Differences shows that adults with higher entitlement struggle more in relationships, at work, and with life satisfaction. The ripple effect of unchecked entitlement is real.In a world built on instant gratification, raising kids who are grounded and grateful has never been more important, or more challenging. Left unaddressed, entitlement can grow into poor resilience, bad money habits, and a lack of coping skills for life’s tougher moments.The good news? Parents can change the story by teaching gratitude, responsibility, and the value of effort early on. Today, I’ll share practical ways to help kids grow up grateful, resilient, humble, and kind.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Things Mentioned: Stop Telling Your Kids To “Be Careful” (& What To Do Instead)The benefits of gratitude extend beyond emotional well-being. Research consistently shows its impact on physical health and relationships. For example, a study on cardiac patients revealed that those who practiced gratitude experienced lower levels of inflammation, better sleep, and less fatigue. Thank You Notes: Have your kids write thank-you notes for gifts, acts of kindness, or support they’ve received. It teaches them to acknowledge the thoughtfulness of others. For young kids, a simple fill-in-the-blank postcard is a great way to do it. For older kids, keep a stack of Thank You Cards in their room or by the door as a subtle reminder.The science backs this up. The famous Stanford Marshmallow Experiment found that children who were able to delay gratification—waiting 15 minutes for two marshmallows instead of eating one right away—had better life outcomes decades later, including higher SAT scores, better emotional regulation, and improved social skills. Additionally, research on delayed gratification is strongly associated with positive life outcomes, including better academic performance, healthier body weight, and reduced risky behaviors.An Interview With The Co-Author Of The Millionaire Next DoorGoodbye "Good Job!": The Right And Wrong Way To Praise Your ChildKids Behavior Management: 25 Parenting Tips and Tricks (Part 1)Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Anxiety and depression might feel like they come out of nowhere, but here’s the truth: your diet plays a massive role. Research shows that what you eat directly impacts how you think, feel, and manage stress. If your brain’s running low on key nutrients, it’s no wonder you’re running on empty too. The flip side? The right foods and supplements can fuel focus, balance your mood, and help you tackle life’s curveballs.Things Mentioned:Focus on Whole Foods: Incorporate high-quality protein sources like chicken, eggs. beef, and fish into your meals.Protein bars (my favorite is IQBar) Jerky (Hands down best one out there: Maui Nui Venison)Protein powder (I use Levels Grass-Fed 100% Whey Protein because it comes from grass-fed cows among other benefits).The Minimum Effective Dose Of Protein IntakeFolate: Load up on leafy greens like spinach and kale. I also use this greens powder to make sure I hit my folate goals most days.B12: Add foods like shellfish, fish, eggs, and dairy. If you're vegan or vegetarian, a supplement is important.B6: Great sources include bananas, salmon, chickpeas, potatoes, turkey, and chicken.What I Do: Multivitamins have been shown to reduce anxiety and stress. So, to make sure I'm consistently covering my bases, I take Performance Lab NutriGenesis Multi for Men (& Women). This multivitamin includes 400 mcg of folate (100% DV), 10 mcg of B12 (416% DV), and 4 mg of B6 (250% DV), all in bioavailable forms that are easy for your body to absorb. Be cautious with iron supplements—too much can be harmful. Always consult your doctor if you suspect a deficiency or need supplementation. I use the multivitamin mentioned above to make sure I’m getting enough.I personally use PerformanceLab Omega-3, which provides 540 mg of DHA and 270 mg of EPA per serving, derived from algal oil instead of fish. It’s sustainable, free of contaminants, and doesn’t have the fishy aftertaste of many traditional supplements.Two of my favorite brands for supplements for magnesium:Solaray Magnesium GlycinatePerformance Lab Magnesium L-ThreonateSome may be deficient in these nutrients, some may be insufficient, and some may have the right amount of these (and other) micronutrients. The two ways to find out are by getting a blood test and tracking your nutrient intake with an app such as Cronometer. It’s the only app I know of that goes beyond just calories and macronutrients, and includes critical micronutrients like the vitamins and minerals listed above. Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠⁠Weekly Newsletter⁠⁠⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠Instagram (The Growth Kit)⁠⁠⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠⁠⁠Affiliate Disclosure⁠

One moment you’re running full speed for the ball, the next you’re clutching your arm in pain, wondering just how bad the damage is. Musculoskeletal injuries are a part of life, but figuring out whether you’ve got a sprain, a strain, or a break can be confusing. Knowing the difference matters because it can change how you treat the injury and how quickly you heal.Read The Article:Musculoskeletal Injury: Sprain, Strain, or Break? (What To Do About ItConnect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Sometimes a small window of focus yields the biggest changes. Two weeks of intentional tracking can highlight trends, expose blind spots, and inspire better habits. It’s sustainable, effective, and far less overwhelming than indefinite monitoring. Just remember—data is a tool, not a judgment. Use it to guide, not to obsess.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Things Mentioned:Sleep: Aim for 7 to 9 hours per night and observe how different factors—like eating late, screen time, alcohol, or stress—affect your rest. Find more strategies and tools here.Heart Rate Variability (HRV): HRV is a reflection of your autonomic nervous system’s ability to adapt. High HRV indicates a well-balanced nervous system, while low HRV may suggest high stress, poor recovery, or even illness. …Use a wearable like Whoop, Oura Ring, or a Polar 10 HR strap (this is the most accurate wearable device.  Pair it with an HRV app such as the EliteHRV app). Monitor how workouts, stress, and sleep affect your HRV, and if your score drops significantly, evaluate possible stressors. We can influence our nervous system through many factors for enhanced physical and mental health Track it, change itBlood Pressure: Blood pressure is a major indicator of cardiovascular health, yet most people only get it checked at the doctor’s office—if that. High blood pressure is a major risk factor for cardiovascular disease, the leading cause of death globally, and is responsible for approximately 54% of strokes and 47% of coronary heart diseases worldwide. …Aim for: A normal range is 120/80 mmHg and less. If your readings are consistently high then talk to your doctor immediately. Also consider lifestyle modifications that address the six pillars of health.Your Macros: Track your food and drink intake using an app like Cronometer. For the first week, don’t change anything you do. For the second week, make some modifications. If you want to go one step further with this then I recommend tracking your blood sugar using a CGM (continuous glucose monitor); more on this below. The minimum effective dose of protein is 0.8 to 1.0 grams per pound of body weight for active adults. Consider tracking your glucose levels with a CGM.Steps: Walking is one of the simplest yet most effective ways to improve health, impacting everything from sleep and blood pressure to mood and longevity. Research shows that walking regularly can lower blood pressure, improve sleep efficiency, reduce nighttime wakefulness, and even act as a natural antidepressant by reducing symptoms of depression. When it comes to longevity, walking pace matters—walking faster is a stronger predictor of lifespan (48%) than total step count (26%).Aim for: Shoot for at least 8,000 steps per day if you’re under 60 years old and at least 6,000 steps per day if you’re over 60. Once you’ve got that down, aim for a pace of at least 100 steps per minute.Screen Time: Create “no-screen zones” in your home, like keeping devices out of the bedroom or away from the dinner table. If screens are necessary for work, make them work for you and use this productivity guide to use them less and to use them better…. At night, cut screen time at least an hour before bed (ideally 3 hours) or, at the very least, use blue light blockers to improve sleep quality.Glucose: Use a CGM to track how different foods, workouts, and stress levels affect your blood sugar. Aim for stable glucose levels by prioritizing protein and healthy fats before carbs, walking after meals, and limiting ultra-processed foods. I tried a CGM for 11 days and learned some incredible findings that change my daily routine now.Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

"Good job!" "Nice hit." "You’re so smart!"These phrases may seem harmless, but what if they’re actually limiting your child's growth? Empty praise like this can undermine intrinsic motivation, increase the fear of failure, hinder emotional regulation, and even impact their grades and mental well-being.Research shows that praise without specifics or a connection to a child's actual actions can have unintended consequences. While we naturally want to celebrate our children’s achievements, relying on generic praise may not be as helpful as we think.Beyond a fleeting smile, empty praise doesn’t offer useful feedback or guidance. It can also discourage the development of a growth mindset, fostering the belief that intelligence and abilities are fixed rather than developed through effort. When children are consistently praised for their innate talents ("You're a natural!"), they may develop a fixed mindset, fearing failure and avoiding challenges—ultimately stalling their long-term growth.That said, positive reinforcement is still valuable. A simple "high five!" or a genuine smile can mean a lot. However, to truly nurture growth, we need to move beyond superficial praise and focus on more meaningful recognition.Let’s explore the best ways to praise your kids for lasting growth and motivation. Read The Article:The Right And Wrong Way To Praise Your ChildThings Mentioned:While there are a lot of resources out there, two of my favorite books to learn about praise are How to Raise Kids Who Aren’t Assholes and How to Talk So Kids Will Listen & Listen So Kids Will Talk.Read more about the importance of praising less here.Connect With MindBodyDad (The Growth Kit HQ):⁠⁠⁠Weekly Newsletter⁠⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠⁠⁠Instagram (The Growth Kit)⁠⁠X⁠⁠⁠Facebook⁠⁠⁠Affiliate Disclosure

After pushing your limits in the gym or on a run, your recovery begins, and nutrition plays a crucial role. What you eat, when you eat it, and how your body is primed for it can significantly impact your muscle growth and recovery. In this guide, we'll explore the dos and don'ts of post-workout nutrition to ensure you're fueling your body for maximum gains. Read The Article:What to Eat After a Workout: 8 Do’s and Don’tsThings Mentioned:One of the ways you can interfere is by consuming antioxidants.  Wait, aren’t antioxidants good for the body?  Yes, but just not near a bout of exercise.  When you eat antioxidants, you actually limit the signaling process created by the exercise-induced oxidation.10 Takeaways from Outlive by Peter Attia: How To Improve Healthspan & LifespanAvoid bars that contain soy, sugar alcohols, seed oils, and high fructose corn syrup.  Look for a bar with low sugar, high protein, and both recognizable and limited ingredients. Some of my favorites are IQ Bar, RXBar, Elavi Bars, EPIC Bars, David Bars, and Go Macro Bars.Take 5g of creatine daily. If that’s too tough to remember, at least prioritize it on days you workout at least on days you workout. Mix it into a smoothie you make the night before (recipe below) to have it at the ready for the next day’s workout. The best way I’ve found to downregulate after a workout is through a simple breathwork technique.  Lay flat on the ground (bonus points if you’re on grass) and take long, slow, deep breaths with extended exhales for 3-5 minutes.Supplement as needed. Make sure to get the vast majority (or all) of your protein through food but if you can’t hit that then consider a safe protein powder (no GMO, fillers, proprietary blends, etc.) like this one. See here for more on supplements.My Post-Workout SmoothieAdd water and ice first then everything else.  Blend and enjoy.Water and ice (add these in first then….)Creatine monohydrate (5g)Whey protein powder (30-40g) (Levels whey protein powder is by far my favorite.)Nuts (a total handful of raw almonds, Brazil Nuts, and walnuts)Organic Cacao Nibs (3 tbsp)Electrolyte drops (1 ml)See my article here for other great electrolyte optionsOrganic kefir (1/2 cup)Bone broth (1/2 cup) OR Collagen peptides (1 scoop)A dash of organic Ceylon cinnamonA pinch of sea saltConnect With MindBodyDad (The Growth Kit HQ):⁠⁠⁠Weekly Newsletter⁠⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠⁠⁠Instagram (The Growth Kit)⁠⁠X⁠⁠⁠Facebook⁠⁠⁠Affiliate Disclosure

Sensory seeking happens when a child craves more input than others because their brain is under-responsive to everyday sights, sounds, or touch. They often jump, spin, or seek deep pressure to feel calm and balanced—just like my daughter, who thrives on trampolines and fast movement. Read The Article:Is Your Child a Sensory Seeker?Things Mentioned:Read this for a pretty thorough list of what we do with our sensory-seeking daughter: 19 Therapeutic Activities for Sensory Seeking Kids. Self-Regulation Skills: Teach techniques for self-regulation, including breathwork, mindfulness practices, and identifying sensory dysregulation signs. Managing behaviors when kids are dysregulated becomes very important. Check out this article for ideas on how to do that: Kids Behavior Management: 25 Parenting Tips and Tricks (Part 1).Chores: We give our daughter a cloth and spray bottle with a non-toxic cleaner and she goes to town for an hour cleaning everything from windows to floors to appliances.Meal prep: Have them pick the ingredients, mix, pour, roll, and carry ingredients from the refrigerator, pantry, etc. Keep it age-appropriate, do it on the floor or consider a kitchen tower, and encourage cleaning up afterward.Mealtime: The benefits of family dinners are astounding. Take advantage of this time with your sensory seeker by providing a variety of food textures (soft, chewy, crunchy), sitting on a wobbly seat, or having a fan in the room near her. We ditched the booster seat early too and just have our daughter kneel on her chair which helps. Check out this list of supplies that might help with mealtime.Bath time: Water naturally provides proprioceptive input and the contained environment is a great time to let them play with a variety of toys (opt for non-toxic options). Bedtime: Calming (a.k.a. down-regulating) your sensory seeker before bed is essential for quality sleep. This downtime is also an ideal moment to incorporate sensory input into their routine. Start with simple activities, like reading together while they sit on your lap, giving them comforting deep pressure. Weighted blankets or weighted lap pads can work wonders for children who benefit from deep touch pressure and Compression bed sheets help once they’re in bed. White noise machines (preferably low-EMF ones), or even an air purifier, can provide soothing auditory input, while red lights provide an instant visual cue that it’s time to get ready for bed and provide enough light to read without disrupting melatonin production. Here are the lights we use: Neporal amber lights (1,800K, flicker-free).  This is what we use in our bedroom.Bedtime Bulb (2,200K, unknown flicker).  This is what we use in my son’s bedroom.….But Avoid Over-Structuring, Catering, and Tiptoeing Around Your Child’s Sensitivities: While these strategies help manage everything that comes along with the issue of sensory seeking, remember that children are incredibly adaptable. Shielding them from all sensory challenges, or "snowplowing" every obstacle in their path, can hinder their growth and resilience.Building resilience is key here. When your child learns how to manage both stimulation and stillness, they gain a powerful tool: the ability to self-regulate. Sensory-seeking tendencies don’t have to control their behavior or environment. By helping them tolerate less stimulating experiences, you’re teaching them to thrive in all kinds of situations, not just those filled with noise, movement, and excitement.19 Therapeutic Activities for Sensory Seeking KidsKids Behavior Management: 25 Parenting Tips and Tricks (Part 1)Connect With MindBodyDad (The Growth Kit HQ):⁠⁠⁠Weekly Newsletter⁠⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠⁠⁠Instagram (The Growth Kit)⁠⁠X⁠⁠⁠Facebook⁠⁠⁠Affiliate Disclosure

Low testosterone is becoming increasingly common, impacting everything from energy levels to muscle growth and mood. During a period of intense marathon training and the challenges of fatherhood, I noticed firsthand how low T can affect daily life. In this article, I share five science-backed strategies that helped me naturally boost my testosterone levels, so you can start feeling like yourself again, too.Read The Article:What To Do If Your Testosterone Levels Are Low: 6 Proven StrategiesThings Mentioned:In 2016, Ryan Hall, the fastest American-born marathoner (PR of 2:04.58:58) suddenly retired at the age of 33 due to low testosterone and fatigue.  “When you do research about how to naturally boost your testosterone,” he said, “there are many different things you can try both dietarily and in your activities or lifestyle, but the number one thing that everyone agrees reduces testosterone levels is running.”Hormetic Stress: Become Resilient With Exercise, Plants, & SunAn article I wrote for Days of Domestic Dad: Holistic Fitness: Fitness Tips For DadsThe Minimum Effective Dose Of Zone 2 TrainingIn a review article looking at zinc on the production of semen and testosterone in men with hypogonadism, it is recommended that supplementing with zinc sulfate (220mg or the equivalent of 50mg of elemental zinc) twice/day for four months is effective.Do this:  Incorporate foods high in zinc into your diet.  Consider supplementing with zinc (30mg) twice a day for four months while measuring your T levels to determine the effect.  Foods highest in zinc:Oysters (3 ounces/85 grams): 74 mgBeef (3 ounces/85 grams): 7 mgChicken (3 ounces/85 grams): 1 mgPork (3 ounces/85 grams): 2.5 mgChickpeas (1 cup/185 grams, cooked): 2.5 mgMy Supplement Regimen (What I Take And Why)The 12 Best Tips To Lower Body FatDrinking will likely have less of an impact on your life if all of the other areas of your life (fitness, stress, social relationships, nutrition, etc.) are strong. Moderate drinking is probably okay but less is better, zero is best. Peter Attia backs this up, saying that abstaining is best from alcohol but he sets a number of no more than 7 drinks per week and never more than two at a time. Drink in moderation including both the amount you drink at one time and the frequency. Connect With MindBodyDad (The Growth Kit HQ):⁠⁠⁠Weekly Newsletter⁠⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠⁠⁠Instagram (The Growth Kit)⁠⁠X⁠⁠⁠Facebook⁠⁠Affiliate Disclosure

After diving into strength training’s minimum effective dose, I was amazed by the results from minimal effort. Now, I’m exploring Zone 2 training, trying to answer two key questions: Is cardio worth my time, and what’s the least I can do to get the benefits? Join me as we explore aerobic fitness and uncover the answers.Read The Article:The Minimum Effective Dose of Zone 2 TrainingThings Mentioned:Minimum effective dose of strength training,What is Heart Rate Variability (HRV) & 12 Things It Can Tell YouHow To Improve Your HRV Score: 8 Ways According To ScienceThe minimum effective dose (MED) refers to the smallest amount of a substance or intervention that produces a desired outcome or effect. This concept is often used in medical and scientific research to determine the optimal amount of a drug or treatment that is needed to produce a therapeutic effect. The idea is to use the lowest possible dose that will still provide a meaningful benefit, in order to minimize the risk of side effects and reduce costs.The MED can be used in various contexts: caloric intake, lifting, productivity, meditation, sleep, supplements, medications, sun exposure, etc.  This article will focus on the minimum effective dose of exercise, specifically Zone 2 training. The question, then, comes down to: what is the least amount of time spent in zone 2 to achieve the health benefits?  Determining a minimum threshold for Zone 2 training is difficult because there is not adequate evidence-based research that looks specifically at this. Fortunately, there are very intelligent people who are fascinated by this topic who have looked at it.Peter Attia, host of The Drive podcast, author of Outlive, and a physician focused on longevity; considers Zone 2 training to be an essential part of health and one of his four pillars of fitness (stability, strength, and high intensity/anaerobic capacity being the others). Attia interviewed one of the leading experts in this field, Iñigo San-Millán, in an interview on his podcast where they dove into the nitty gritty of Zone 2 training. For background, Iñigo San-Millán, Ph.D is a renowned physiologist who specializes in exercise-related metabolism and he is the head coach of the World Tour cycling team UAE Team Emirates and the personal coach of Tour de France winner Tadej Pogačar. Through this interview (and some other discussions on the topic), the minimum effective dose of Zone 2 training emerges. My family recently bought me a Flexispot Bike Desk for my birthday which allows me to get my writing in while keeping my heart rate in Zone 2The Minimum Effective Dose Of Walking: Do You Really Need 10,000 Steps?What to Eat After a Workout: 8 Do’s and Don’tsWhat Is The Minimum Effective Dose Of HIIT?Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Dementia, including Alzheimer's and Parkinson's, is a growing global health crisis affecting millions worldwide, with cases now emerging in people as young as their 40s. The World Health Organization estimates that 55 million people live with dementia today, a number expected to nearly double by 2050. Despite its rising prevalence, treatment remains poorly understood, with many patients receiving little support or guidance after diagnosis. Research shows that lifestyle choices, including hearing and vision health, can significantly impact dementia risk, offering unexpected ways to protect your brain.Read The Article:10 Unexpected Things that Lead to DementiaThings Mentioned:Check out this article on ways to improve your eye health through nutrition and supplementsTime your alcohol intake 3 hours away from bedtime (and 3-4 hours away from a workout) Track your HRV (find out what that is here) and look for ways to increase it. Practice a handful of breathwork techniques and pick 2-3 favorites that you can do on a daily basis. My favorites: Bellows Breath, Extended Exhales, and Resonance Breathing (find them here and here).Do this: Schedule trips with friends, monthly dinners with family, weekly bike rides with your friends, or backyard happy hours with the neighbors.  Sign up for a pickleball league, a morning walk and coffee group, or volunteer. Whatever activity you put around it, just make sure you’re in the physical proximity of friends and family more often.Small choices in your daily routine can add up to big wins for your brain health.Eat organic produce (use EWG's Clean 15 and Dirty Dozen as a guide).Use glass containers instead of plastic ones.Eat foods with limited or absent antibiotics, hormones, or toxins such as certified organic grass-fed and grass-finished beef, low-mercury fish, grass-fed and organic dairy, and organic pasture-raised eggs.Filter your water (my recommendation here)Prioritize natural ventilation in your home and use an air purifier.Check your home for lead-based paint, especially if your home was built before 1978.Choose non-toxic cleaning products.To learn more about toxins, check out The Non-Toxic Living Guidebook: Hacks, Strategies, & Natural Products for Better Health. I wrote this comprehensive guide as a way to break down the complexity of toxins into a simple, easy-to-read format with practical tips and clickable links to the least toxic products I could find. Get your copy today and use the code MBD20 at checkout for a 20% discount. You can also get a paperback or hardcopy on Amazon.Hit the basics to lower your inflammatory levels. Also, get blood tested.Lower your body fat percentagePrioritize sleep qualityEat an anti-inflammatory dietMove moreManage stressDrink enough filtered water with enough electrolytesManage your stressOral HealthConsider removing mercury amalgamsAddress cold sores (a.k.a. herpes simplex virus type 1 or HSV-1) Use an electric toothbrush and a water picDo oil pullingStop mouth breathingUse a non-toxic mouthwashAnd, you know, brush and flossAnxietyPractice these three breathwork strategiesSee out talk therapy with a licensed professionalAsk yourself, “How does this serve me?”Focus on addressing the six dimensions of health: sleep, nutrition, movement and exercise, stress management, socialization, and mindset. Sign up for my newsletter for a PDF that ranks your success in these and provides specific ways to improve.Things Mentioned:Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Half of women and one in five men over 50 will break a bone due to osteoporosis. What most people don’t realize is that bone health starts in childhood, with peak bone mass set by around age 30. After that, it’s all about preservation. The choices you make—from what’s on your plate to how you move—either strengthen or weaken your bones. The good news: you can start building stronger bones today, at any age.Things Mentioned:Best Sports for Bone HealthBasketballGymnasticsTennisSoccerVolleyballMartial ArtsBest Exercises for Bone HealthResistance trainingSprintingRuckingPlyometric movements (depth jumps, jumpies, side-to-side pogos, etc.)Physical Activity—The WorstSedentary behaviors, such as excessive screen time (phone, TV, video games), are the worst for bone health as they provide no mechanical stimulation to strengthen bones. Even some physical activities, while beneficial for other aspects of health, are considered non-osteogenic (“non bone-building”) because they lack the impact loading needed to increase bone density.Least Effective Activities for Bone HealthSwimmingAqua joggingCyclingRowingWalkingTreadmill runningNutrition: Protein, Calcium, & Vitamin DProtein: Protein plays a critical role in preserving bone density as it provides the amino acids necessary for collagen synthesis, a major component of bone structure. Adequate protein intake has been shown to improve bone mineral density and reduce fracture risk, especially in older adults. Aim for at least the minimum effective dose of 0.82 grams of protein per pound of desired body weight per day (1.8 grams per kilogram). While high-quality whole foods are the best source, I use these strategies when I know I won’t hit this minimum for the day:Protein bars (my favorite is IQBar) Jerky (go with a grass-fed version)Protein powder (I use Levels Grass-Fed 100% Whey Protein because it comes from grass-fed cows among other benefits).Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Imagine a world where every sound is too loud and every touch too sharp. For children with sensory defensiveness, this is their daily reality. Their nervous system interprets normal sensations as overwhelming or even painful, making simple tasks a struggle. In this article, we’ll explore the signs of sensory defensiveness and practical solutions to help your child navigate their world more comfortably.Read The Article: Is Your Child Sensory Defensive? Signs and SolutionsThings Mentioned:Create a Sensory-Friendly Environment: Modifying the child’s environment can make a significant difference. Consider the following:Visual support: Use soft lighting during the day, red lights at night, and neutral colors in their room to reduce visual overstimulation.Sound control: White noise machines (this is a good low-EMF one), noise-canceling headphones, or quiet spaces can help a child manage auditory sensitivities. Avoid sudden loud noises when possible.Touch adjustments: For clothing sensitivities, find seamless or tagless clothing, and let the child choose fabrics they feel comfortable in. Avoid rough materials and opt for non-toxic clothing brands.Read this for a pretty thorough list of what we do with both our sensory-seeking daughter and our sensory defensive son: 19 Therapeutic Activities for Sensory Seeking Kids.Teach Coping Strategies: Teach techniques for self-regulation, including breathwork, mindfulness practices, and identifying sensory overload signs. Managing behaviors when kids are dysregulated becomes very important with kids who have sensory processing disorders. Check out this article for ideas on how to do that: Kids Behavior Management: 25 Parenting Tips and Tricks (Part 1).We use this kitchen tower (or just get on the floor and do it) and allow our kids to help when they want.Family dinnersHere are more ideas for non-toxic kid’s bath products.Bedtime: A wind-down routine may include dimming the lights early or using red lighting, using white noise machines or air purifiers for soft background noise, and offering deep pressure tools like weighted blankets or compression sheets. These are good pre-sleep and sleep strategies for kids and adults, regardless of sensory processing issues.….But Avoid Over-Structuring, Catering, and Tiptoeing Around Your Child’s Sensitivities: While these strategies are helpful for managing sensory defensiveness, it’s important to remember that children are incredibly adaptable. Shielding them from all sensory challenges, or "snowplowing" every obstacle in their path, can hinder their growth and resilience.Instead of tiptoeing around their sensitivities, the goal should be to help them slowly build tolerance to uncomfortable stimuli, a form of hormesis. Start small and incrementally increase the exposure, allowing them to gain confidence in their ability to handle new or overwhelming experiences. Over-catering to their preferences can unintentionally reinforce avoidance behaviors, making it harder for them to engage with the world around them.Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Rucking, the simple act of walking with weight in a backpack, is a surprisingly effective fitness activity that offers a range of benefits. From boosting cardiovascular endurance and strength to improving posture and mental toughness, rucking is gaining popularity for its low-impact, full-body workout. This guide will walk you through the benefits of rucking, explain how to get started, and offer tips on the best gear and techniques to help you begin your rucking journey.Read The Article: Rucking For Beginners: Everything You Need To KnowThings Mentioned:Back in the 1950's, soldiers averaged about 66 pounds in their rucksacks.  Despite advancements in technology, nowadays, U.S. soldiers carry loads averaging 100 pounds.I use it for HIIT and strength training workouts and sometimes I’ll even throw it in for local walks with the kids, walks to the store, or when doing yard work.Rucksack:  Before going out and buying a rucksack, start with any double-strap bag or backpack and add some weight to it.  For years I used a backpack with cuff weights in the bottom of it.  Once I had kids I upgraded to the Deuter Child Carrier as a multi-functional way to ruck.  Once you've done a few ruck marches, I recommend going with the GORUCK Rucker.  They're expensive but come with a lifetime guarantee.  The most basic version is the 15L and they increase in size from there up to 39L.  I use the Rucker 4.0 (25L) which suits me perfectly.  Read my review of it here.Weight.  Once you've got your backpack ready for your first rucks, start with whatever heavy stuff you have around the house.  It can be cuff weights like I used, heavy books, or even a willing child of yours (see above).  If you end up going with the GORUCK pack, then they have weights that fit perfectly into the pouches in the pack.  Shoes.   Start with what you have been using.  Don't go new but make sure they're not worn out either.  Once  I had some miles under my belt I was able to transition back to my minimalist shoes (and even bare feet on the sand).  Definitely do not transition to minimalist shoes as you progress your rucking.  Do that without the weight.GORUCK Rucker 4.0 Review: A Bag Built To LastConnect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Incorporating Japanese philosophies into your daily life can offer profound benefits for your mental and physical well-being. From finding purpose with Ikigai to practicing mindful eating with Hara Hachi Bu, these 9 Japanese concepts can help you live a more balanced, fulfilling, and purposeful life.Read The Article: 9 Japanese Practices To Improve Your LifeThings Mentioned:Here’s a great Forbes article on how Ikigai can improve your longevity.Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

"I know I should exercise, eat well, and get quality sleep, but give me the 5 underrated things that I should do to be healthier, beyond the basics."I love this because it cuts through the noise and gets to the good stuff—the things that actually move the needle but don’t always make the headlines. After lots of thought here are my five (plus some extras because I couldn’t resist) that go beyond the foundational strategies.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Read the Article:Q&A: Top 5 Health Tips That Go Beyond the Basics?Things Mentioned:Use a Sauna Regularly: Aim for 15 to 30 minutes in a sauna 3 to 4 times per week. If you're new to it, start with 10-minute sessions and work your way up. If you have access to a sauna, that is awesome. If you don’t, consider a home version like this sauna blanket that I use.Filter Your Water & AirWater: Invest in a high-quality reverse osmosis water filter that removes heavy metals and contaminants. We use the Waterdrop under-the-counter RO system with remineralization which has been a game-changer.Air: HEPA filters and air purifiers remove mold spores, allergens, and pollutants. If you live in a high-pollution area, use a portable air monitor to check your indoor air quality. and consider investing in a HEPA air filter. We use the Alen Breathsmart 75i and the Alen BreatheSmart Fit 50.Take Creatine and Omega-3 Fatty AcidsCreatine: Take 5 grams of creatine monohydrate daily. I either mix it into some water and just do a shot of it or put it in my smoothie after a workout. While creatine is generally safe and well-researched, some people may experience bloating, water retention, or mild digestive discomfort when first starting. If you have kidney disease or other underlying conditions, consult your doctor before supplementation.Fish oil: Take 2-3 grams of combined EPA and DHA (omega-3 fatty acids) daily from a high-quality fish oil (Performance Lab and Carlson’s are two reputable brands). You can also eat omega-3-rich foods like seafood and walnuts. While fish oil is widely beneficial, high doses may increase bleeding risk or interact with blood-thinning medications, so talk to your doctor if you're on any medication or have a bleeding disorder.Focus on Building Grip Strength: If you really want to get into the data, you can buy a dynamometer and then see how your grip strength stacks up compared to your peers. From there, jump into exercises that improve grip strength that go beyond a standard hand grippers.Honorable MentionsVO2 Max: One of the best predictors of longevity. Improving your aerobic capacity can significantly reduce all-cause mortality risk. Incorporate high-intensity intervals into your routine.Breathwork: Techniques like nasal breathing and box breathing can lower stress, improve CO2 tolerance, and boost overall resilience. Try starting your day with a few minutes of breathwork to prime your nervous system.Gut Health: A diverse microbiome is linked to better immunity, digestion, and even mental health. Eat fiber-rich, fermented foods and avoid unnecessary antibiotics. Consider probiotic cycling to keep gut bacteria thriving.Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Watch on YouTube.Read The Article:Psychological Nutrition (Part 2)Connect With MindBodyDad (The Growth Kit HQ):⁠⁠Weekly Newsletter⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠Instagram (The Growth Kit)⁠⁠⁠Twitter⁠⁠⁠⁠Facebook⁠Affiliate Disclosure

In the long run, hitting the lottery won’t make you happier (in fact, 50% of people feel worse after just 3 years), moving to the perfect climate won’t guarantee perpetual bliss, and the high from that promotion will be gone in no time. So what will bring happiness? As unsexy as it sounds, true and lasting happiness comes from cultivating "psychological nutrition"—essential habits and knowledge that nourish your mental well-being. Happiness is not a destination; it's a direction. Instead of striving to attain happiness, we should focus on enhancing our overall sense of "happierness" and embrace the journey along the way.Welcome to part one of a two-part series aimed at redefining what it means to live a satisfied life. In this series, we'll debunk common happiness myths, explore the psychology behind evolutionary practices that influence our well-being, and delve into practical strategies for establishing psychological nutrition hacks and habits. Join me as we uncover the keys to improved life satisfaction and lasting happiness.Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Watch on YouTube.Read The Article:Psychological Nutrition: 16 Tips For Greater Happiness & Life Satisfaction (Part 1)Connect With MindBodyDad (The Growth Kit HQ):⁠⁠Weekly Newsletter⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠Instagram (The Growth Kit)⁠⁠⁠Twitter⁠⁠⁠⁠Facebook⁠Affiliate Disclosure

Pushing your limits in the gym or outside on a run is a fantastic way to build strength and endurance. Reaping the benefits requires rest, but the old way of thinking is that all you can do is rest. The good news is, that thanks to research in the field of sports medicine, there's more you can do besides waiting it out. This article dives into a range of science-backed strategies to optimize your workout recovery and get you back to peak performance faster.Here are the 11 ones I’ll cover today:Scraping or instrument-assisted soft tissue mobilization (IASTM)GroundingBeets (dietary nitrates)MagnesiumEssential amino acids (EAAs)Sauna useCryotherapyElectrolytesActive recoverySleepRed light therapy This comprehensive guide goes beyond the basics and provides evidence-based strategies for recovery from a workout. Some are free or cheap and others are more expensive but they are all accessible to anyone, including the weekend warrior or the professional athlete. By incorporating these strategies, you can take control of your recovery process and unlock your full potential.Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Watch on YouTube.Read The Article:⁠The 11 Best Workout Recovery Strategies⁠Things Mentioned:I occasionally use this scraping set with coconut oil as an emollient before bed.How To Do Grounding Or EarthingMagnesium:Lately, we’ve been using Pure Encapsulations magnesium glycinate.Magnesium Spray: Apply magnesium spray directly onto the muscles before bedtime. Keep a bottle of magnesium spray in your bathroom for easy access, and spray it onto your muscles before retiring for the night. What I recommend: Seven Minerals Pure Magnesium Oil.Epsom Salt Bath: Create a soothing Epsom salt bath by filling up your bathtub with warm water. Add approximately 1 to 2 cups of Epsom salt to the bathwater and allow it to dissolve. Soak in the Epsom salt bath for 20 to 30 minutes. What I recommend: Dr. Teal’s fragrance-free kind.My Supplement Regimen (What I Take and Why)I'm not the biggest fan of the earthy taste of beets so, instead, I use Koyah’s organic beet powder. Kion Aminos Essential Amino Acids for capsule form or Thorne Amino Acids for powder formThe HigherDose Sauna Blanket and the Saunabox Steamkit Pro for home use.What I Recommend: Powder: IQMix Drink: Nooma Organic Electrolyte Sports DrinkTablet: Nuun Sport: Electrolyte Drink TabletsRelated: How Do Electrolytes Affect Your Health? (& The Best Electrolyte Sources)Related: Cold Therapy at Home: Exploring The Ice Pod's Benefits and FeaturesHow To Engineer The Perfect Day For A Good Night Sleep, 8 Tools For Better Sleep, 8 Simple Strategies To Get Better Sleep, 8 Sleep Behavior Tactics for the Perfect Night of SleepConnect With MindBodyDad (The Growth Kit HQ):⁠⁠Weekly Newsletter⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠Instagram (The Growth Kit)⁠⁠⁠Twitter⁠⁠⁠⁠Facebook⁠Affiliate Disclosure

This Bonus episode features my sister, Meredith Comly, and her son, Flynn, as they sit down with Christina Mallon, a trailblazer in the world of inclusive design. Meredith reached out with the idea to talk to Christina, a former classmate, about her inspiring journey. Christina opens up about her diagnosis, the many obstacles she's overcome, and the powerful ways she’s working to reshape the world of design to better serve people with disabilities. Here's some more of her background.Christina is a pioneering force in the world of inclusive design. Diagnosed with a rare form of ALS, which progressively paralyzed her arms and hands, Christina's personal experience with disability opened her eyes to how the design world largely ignores disabled consumers. Rather than be discouraged by her disability, she channeled her challenges into action, founding Wunderman Thompson's Inclusive Experience Design practice. Through her leadership, she’s been instrumental in projects like Tommy Hilfiger’s disability-friendly clothing line, Tommy Adaptive.Christina also leads digital marketing for Open Style Lab, a nonprofit dedicated to creating accessible fashion and technology solutions for people with disabilities. Her work has earned worldwide recognition, with features in Fast Company, Vogue, and more, as well as accolades like LinkedIn’s Top Voice in Design. Christina’s efforts are reshaping how we think about design, proving that inclusivity not only serves a social good but also creates vast business opportunities. When she’s not advocating for accessible design, Christina’s pushing boundaries at home, creating adaptive living solutions that ensure her independence. Her unique voice is an inspiration to all, especially those living with disabilities, showing that constraints often spark the most innovative solutions.Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Connect With MindBodyDad (The Growth Kit HQ):⁠⁠Weekly Newsletter⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠Instagram (The Growth Kit)⁠⁠⁠Twitter⁠⁠⁠⁠Facebook⁠Affiliate Disclosure

In this episode, we dive into the lost tradition of family dinners. Despite their proven benefits—stronger bonds, reduced stress, and lower risks of unhealthy behaviors—only 30% of families have them regularly. We'll explore why they're so important, the science behind the benefits, and practical strategies to make family dinners a lasting habit, even in a busy world. Join me as we break down why sharing meals is more than just tradition—it's essential for a thriving family. Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: The Surprising Benefits Of Family Dinners (& The Mininum Effective Dose) Things Mentioned: Befriend the pressure cooker: Invest in a pressure cooker to significantly reduce cooking time for various dishes while preserving flavor and nutritional value. And the slow cooker: Embrace the convenience of a slow cooker, allowing you to prepare meals in the morning and return to a ready-to-eat dinner in the evening. Sometimes I’ll take it a step further and prep it all the night before, put it in the fridge (in the crockpot), and put it on in the morning to make it more seamless. Tip: If you have a pressure cooker then just use that which doubles as a slow cooker/crockpot. Batch cook: Prepare larger quantities of meals and freeze portions for use later in the week(s). Simply double or triple the amount to have ready-to-unfreeze options for last-minute nights. Sign up for a meal delivery kit: Explore meal delivery services that provide pre-portioned ingredients and recipes, streamlining the cooking process and making it easier to maintain family dinners amidst a hectic schedule. Some of the healthiest and most delicious meal delivery services are: Sunbasket Green Chef Blue Apron Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

Here are 7 reasons to get your feet touching sand and water, according to science. Listen on Spotify, Apple, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: 7 Surprising Health Benefits Of The Beach Things Mentioned: I'm a new convert using my Bon Charge Red Light Device when I can't get to a sunrise or sunset. Bon Charge Mini Red Light Therapy Device Review Plus, there’s the bonus of foot exfoliation when you walk in the sand. Learn more about grounding and how to do it when you don't have access to a beach here. Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ Affiliate Disclosure

Sensory Processing Disorder (SPD) affects 5% to 16.5% of the population, causing challenges in how individuals interpret sensory input. As an occupational therapist and a parent of two children with different sensory needs, I’ve seen firsthand how SPD impacts daily life. One child is a sensory seeker, constantly craving input, while the other is avoidant, overwhelmed by too much stimuli.Once you understand SPD, behaviors that seem out of place—like avoiding loud noises or seeking intense physical play—make more sense. By identifying whether someone is hypersensitive or hyposensitive, specific strategies can be developed to help them navigate their environment.This guide will break down SPD types, key signs, and how occupational therapy can create sensory-friendly interventions, improving life for children and adults alike.Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Watch on YouTube.Read The Article:Sensory Processing Disorder 101: What You Need to KnowThings Mentioned:Check out these 19 Therapeutic Activities for Sensory Seeking Kids for specific ideas.If you suspect SPD, then reach out to your primary healthcare provider for a prescription for OT (in the U.S.) for evaluation and treatment. Another good resource is the STAR Institute.Connect With MindBodyDad (The Growth Kit HQ):⁠⁠Weekly Newsletter⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠Instagram (The Growth Kit)⁠⁠⁠Twitter⁠⁠⁠⁠Facebook⁠Affiliate Disclosure

Nowadays, good sleep feels harder to come by. Over a third of U.S. adults sleep less than seven hours a night, which leads to cognitive issues, mood swings, weight gain, and even serious health risks like diabetes and cancer—not to mention the thousands of car crashes linked to drowsy driving each year. With sleep being so critical, many turn to natural sleep aids as a safer prescription alternative. But not all are created equal, and finding the right one can be overwhelming. In this episode, I’ll share my own experiments and research-backed insights on which sleep aids work and which ones to avoid. Let’s dive into the science of better sleep. Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: The Best All Natural Sleep Aids (& Dangers of Sleep Meds) Things Mentioned: Magnesium: I alternate taking NOW Supplements, Magtein™ (magnesium threonate), and Solaray magnesium glycinate every other night for about 30 minutes before bed.   Performance Lab Sleep is a high-quality natural sleep aid designed to promote deep, restorative sleep without harsh sedatives. It’s third-party tested, it uses NutriCaps® prebiotic capsules instead of cellulose or gelatin capsules. It is made with only 4 scientifically backed ingredients to enhance relaxation and support healthy melatonin production. Vitamin D: Get sunlight whenever you can, especially in the morning. If it's hard to do or you're in a place with little sun, try using a light therapy lamp. You can also take a Vitamin D3 supplement, especially in darker months. I take Performance Labs D3+K2 from October to March with the combination of D3+K2 being found to improve absorption and efficacy. The DMinder app (android, iOS) helps track your sun exposure and the best times for it. Aim for 10,000 lux of sunlight, which only takes a minute on sunny days or up to 30 minutes on cloudy days. If you can't go out in the morning, try before 10:00 a.m., or use a light therapy lamp if you can't go outside at all. L-Theanine: I’ve taken the sublingual Superior Source brand but I tend to take it in capsule form with a brand like Now Supplements. A dose of 100-600mg is most effective. Ashwagandha: An effective dose of ashwagandha typically ranges from 300 mg to 600 mg per day. I have found that I do well with slightly higher doses so I take one capsule (650mg) of Integrals Ashwagandha a few times a week. Saffron: I use the brand Luma Nutrition and take one capsule (88.5mg) about twice a week.  (Note: make sure not to take high doses (12-20 grams) which can be fatal.) Fermented Foods: My goal is a daily serving of probiotics and fermented food.  Sauerkraut is one of the best sources and easiest to make and buy but I just can’t get myself to like the stuff.  I tend to stick to yogurt, kimchi, apple cider vinegar, and kefir (which my son loves just drinking from the bottle out of the straw with me). I also occasionally take a probiotic from Primal Blueprint, Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

One hour, I might walk into a session with a young athlete recovering from a car accident, their once lightning-fast reflexes now struggling to catch a ball. The next, I work with a middle-aged adult grappling with the fog of cognitive decline, their memories, attention, and processing speed just a fraction of what they were. Though separated by decades and causes—a jarring impact, a silent stroke, or the slow burn of Alzheimer's—both patients share a common ground: damage to their most magnificent organ, the brain. This intricate network of neurons is vulnerable not just to the brutal force of external threats like bullets or car crashes, but also to silent internal battles. Uncontrolled inflammation, restricted blood flow, and even sneaky toxins can wage war within, leaving scars on the landscape of cognition. The consequences? A variety of challenges: memory that plays hide-and-seek, thoughts struggling to keep pace, attention flitting like a butterfly, emotions surging like unpredictable waves, and the frustrating tip-of-the-tongue phenomenon where that “I’ll think of it” word simply vanishes. While this list only scratches the surface of the vast array of threats to brain health, it reflects the diverse cases I encounter. Today I’ll go through some of the most common cases for declining brain health that I see and what to do about them Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: 9 Habits That Harm Your Brain Things Mentioned: Eat organic produce (use EWG's Clean 15 and Dirty Dozen as a guide). Use glass containers instead of plastic ones. Eat foods with limited or absent antibiotics, hormones, or toxins such as certified organic grass-fed and grass-finished beef, low-mercury fish, grass-fed and organic dairy, and organic pasture-raised eggs. Filter your water (my recommendation here) Prioritize natural ventilation in your home and use an air purifier. Choose non-toxic cleaning products. Seek regular sunlight exposure, aiming for at least 20-30 minutes daily. This will depend on your skin tone among other things but aim for early light for circadian rhythm and sleep benefits and midday sun for when UV rays are most potent. Consider supplementing with vitamin D, consulting your doctor for appropriate dosage based on your blood levels and individual needs. A good brand is Primal Blueprint Primal Sun (Vitamin D) (Use MINDBODYDAD for a 10% discount). Use a Light Therapy/SAD lamp when you can’t get enough sun. While regular outdoor exposure is ideal, SAD lamps, mimicking natural sunlight indoors, can be powerful tools for combatting these deficiencies and supporting brain health, particularly during darker winter months or for individuals with limited sun access. Check out this article for more specific concerns and recommendations related to 5G and EMF.  Get moving. Aim for the minimum effective dose of walking. Set alarms to get up and walk around every 45 minutes, do a 10-minute sun salutation routine, or do workout snacks. Can’t get outside? Bring the movement to you with a treadmill desk or bike desk like I use. Embrace hormesis. Embrace the concept of hormesis, where controlled stress actually strengthens you. Push yourself with intense workouts, take cold plunges, experiment with saunas, or try other activities that create manageable stress. As your body adapts, you'll build resilience and mental fortitude, preparing you for any future challenge. Limit sugary drinks: Sugary drinks, such as soda, juice, and sports drinks, are a major source of added sugar in the diet. Replace them with carbonated water, flavored electrolyte packets or, you know, water. Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

Lessons I learned in my job as an OT, able to be applied to life. Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: 10 Life Lessons I Learned As An Occupational Therapist: Part 4 Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

Caffeine is the world's most widely consumed psychoactive substance, yet it's also one of the most misunderstood. From its effects on heart health to myths about dehydration and the elusive 'lethal dose,' misconceptions about caffeine are widespread. In exploring these 21 common misunderstandings, much of the information presented draws heavily on a comprehensive review published in the Journal of the International Society of Sports Nutrition, highlighting the complex and nuanced relationship between caffeine and our health.Find more on www.mindbodydad.com.

What to know to improve your vision. Debunking myths and providing practical strategies. Listen on Spotify, Apple, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: 6 Natural Ways To Improve Your Vision & Eye Health Things Mentioned: Hit the minimum effective dose of exercise (lifting, walking, HIIT, and Zone 2). A 2020 study involving more than 10,000 children aged 9 to 11 found that those spending more time outside during recess were 22 percent less likely to develop myopia. Consider outdoor activities like hiking, biking, or trucking.  Get your eye-health nutrients: Dark leafy greens like kale and spinach are rich in lutein and zeaxanthin, antioxidants that help protect the eyes. Read more about the benefits of plants here. Colorful fruits and vegetables like carrots, bell peppers, and sweet potatoes contain vitamin A, crucial for maintaining good vision. Fatty fish like salmon and trout are high in omega-3 fatty acids, which may help prevent dry eye syndrome. Read about the best types of fish to eat here. Eggs provide lutein and zeaxanthin, as well as essential amino acids. Read about the best eggs to buy here. Consider a supplement. My favorite is Performance Lab’s vision one which includes science-backed ingredients to help your vision such as freeze-dried blackcurrant, blackcurrant extract, bilberry extract, lutein, zeaxanthin, astaxanthin, and saffron. Use a Pomodoro timer (or this site) to fit in 25 minutes of work with a 5-minute rest break. During this 5-minute rest, do something away from your screen: go for a 5-minute walk or do a strengthening circuit (alternating 20 reps of pushups, squats, hip hinges, as many reps as possible (AMRAP) in 5 minutes).  Consider a walking desk or a desk bike like I use. Blue light blockers: Best tinted ones: Essential Living or Spectra479 (the best on the market, blocking 99.82% of blue light)  Best clear ones: Felix Grey  Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ Affiliate Disclosure

Today‘s guest is someone I was really looking forward to talking to: Dean Stott. Dean is a former British Special Forces soldier who served in the Special Boat Service (also known as the SBS). After a career-ending parachuting accident, he transitioned to the private sector. He became renowned for handling high-risk situations such as when he evacuated the Canadian Embassy in Libya. He later set two world records for traveling the longest road in the world on a bike, the 14,000 mile Pan American highway with basically no cycling experience. Dean is now a motivational speaker, podcaster, adventurer, and dad. He was also awarded the distinguished honor of the MBE, the Member of the Most Excellent Order of the British Empire,  for his services in sport, humanitarian, and mental health. This interview was incredible and I could have just listened to his stories for hours. He’s a great story teller with a humble demeanor and his feats are nothing short of incerdible. As always, please leave a review and share this with a friend who you think might also benefit. Thanks and enjoy. Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts. Watch on⁠ YouTube⁠. Read The Book: Relentless: Dean Stott: from Special Operations to World Record Breaker Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠⁠Weekly Newsletter⁠⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠⁠ ⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠ ⁠⁠Instagram (The Growth Kit)⁠⁠ ⁠⁠⁠Twitter⁠⁠⁠ ⁠⁠⁠Facebook⁠⁠ ⁠Affiliate Disclosure⁠

Today I’m joined by Emily Cherkin, the author of The Screentime Solution: A Judgment-Free Guide to Becoming a Tech-Intentional Family. Emily is a former teacher, screen-time expert, advocate, and the author of The Screentime Solution: A Judgment-Free Guide to Becoming a Tech-Intentional Family. Today on the show, Emily unpacks the alarming statistics of screen time use and the consequences, why screen time use today is much different then it was a generation ago, suggested guidelines for screen use, consideration before giving your child a device, why parental controls and apps aren’t the answer, tech-intentional strategies, displacement theory, phubbing, and much more. As always, please leave a review and share this with a friend who you think might also benefit. Thanks and enjoy. Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts. Watch on⁠ YouTube⁠. Read The Book: The Screentime Solution: A Judgment-Free Guide to Becoming a Tech-Intentional Family Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠⁠Weekly Newsletter⁠⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠⁠ ⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠ ⁠⁠Instagram (The Growth Kit)⁠⁠ ⁠⁠⁠Twitter⁠⁠⁠ ⁠⁠⁠Facebook⁠⁠ ⁠Affiliate Disclosure⁠

Discover 8 foods that modern society doesn’t consider unhealthy but which actually are. Listen on Spotify, Apple, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: 8 “Healthy” Foods That Aren’t Healthy Things Mentioned: Granola: DIY: Make your own granola using organic oats, nuts and seeds (pumpkin, pecan, and cashews for example), dark chocolate, coconut flakes, sea salt, vanilla extract, and a little natural sweetener like honey, maple syrup, or melted coconut oil. Store-bought: When buying granola, look for organic brands that are free of seed oils and contain low or no sugar such as Purely Elizabeth. Smoothies: DIY: Make your own smoothie at home by tossing whole fruits and veggies (berries, spinach, avocado), nuts and seeds, unsweetened nut milk, a scoop of protein powder, and a dash of spice or sweetener (honey and cinnamon for example) into a blender with ice. Or scroll to the bottom of this article for my post-workout smoothie. Protein bars: Look for protein bars that are made with high-quality protein, consist of at least 15g of protein, and lack seed oils, sugars, and additives. Here is a list of some of the healthiest protein bars: IQ Bar (Use MINDBODYDAD for 15% off) Bulletproof Protein Bars Paleo Valley Superfood Bars Yogurt: The healthiest yogurt option is plain, high-fat, Greek yogurt that comes from grass-fed cows. Good options are Stonyfield Organic 100% Grassfed Greek Whole Milk Yogurt and Maple Hill Creamery Greek Yogurt. Adding your own toppings makes it significantly healthier. Some nights my dessert consists of a bowl of yogurt, protein powder, frozen berries, cinnamon, nuts, and a little protein powder. Salad dressing: DIY: Most of the time I keep it simple with organic EVOO + sea salt + freshly crushed pepper. There’s no shortage of simple DIY dressing recipes but when using more sensitive ingredients like EVOO, make sure to store it in a dark container away from light to prevent degradation. Store-bought: Looking for a safe, seed-oil-free dressing is like a culinary treasure hunt. Fortunately, at least one exists. Primal Kitchen is a reliable brand with a variety of seed-oil-free dressings such as ranch, Caesar, and green goddess, all without unwanted oils., Coffee : The less you add the better. If black coffee is too bitter then get as close as possible by using as little additive as you need. Wean off the sugar and extra ingredients over a 6-week period and you’ll be surprised at how sweet and dense that coffee you used to drink was. Interested in learning how to take it a step further and make the healthiest cup of coffee? Read this article on How To Make The Healthiest Cup Of Coffee. Veggie straw alternatives: Real vegetables such as carrots and celery are your best options, however, here are some more vegetable and seed snacks that are much better alternatives to Veggie Straws: Brad’s Organic Veggie Chips Organic Rhythm Superfoods Carrot Sticks Flackers Organic Flax Seed Crackers Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ Affiliate Disclosure

Studies reveal that over 50% of people mistakenly believe cognitive decline is simply a function of getting older. This misconception can lead to a self-fulfilling prophecy, causing people to disengage from mentally stimulating activities, physical activity, and socialization. The good news? Your brain is more adaptable than you might think. Listen for a research-based dive into practical strategies to help mitigate cognitive decline. Read The Article: How To Prevent Cognitive Decline After Middle Age: A Science-Based Approach Things Mentioned: While any new learning is good, these three areas have been shown to have the most significant impact. Dancing: Dancing may be the most powerful activity for cognitive health. Research shows it can reduce the risk of dementia by 76% and a meta-analysis showed it to improve memory, cognitive flexibility, visuospatial function, balance, and attention, thanks to the triumvirate of physical movement, mental challenges, and social interaction. Language: Research indicates that bilingual individuals are less likely to develop Alzheimer's disease and other forms of dementia, with studies showing up to a 4.5-year delay in symptom onset compared to monolinguals. Instrument: Similarly, learning to play an instrument enhances memory and spatial-temporal skills, with evidence suggesting improved neural plasticity. The study Preventive Strategies for Cognitive Decline and Dementia: Benefits of Aerobic Physical Activity, Especially Open-Skill Exercise says it all: “Physical inactivity is highly associated with an increased risk of developing dementia.” Signs of insulin resistance include: Abdominal fat The inability to fast Hypoglycemic episodes A BMI greater than 25 (calculate yours here) Fasting glucose greater than 114 Fasting insulin greater than 5.5 HbA1c (hemoglobin A1C) greater than 5.7 If you have any of these symptoms, address insulin resistance immediately. Find specific strategies for how to do that in this article. There's no test you can have your doctor do on you but there is something called the 21-point Brain Care Score (BCS). A study published in the journal Frontiers in Psychiatry found a notable association between scores on this test and later-life issues. "Each five-point increase in the baseline BCS was associated with a 27% lower risk of incident stroke or incident dementia or late-life depression when adjusted for age and sex, and this difference was statistically significant " Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠⁠Weekly Newsletter⁠⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠⁠ ⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠ ⁠⁠Instagram (The Growth Kit)⁠⁠ ⁠⁠⁠Twitter⁠⁠⁠ ⁠⁠⁠Facebook⁠⁠ ⁠Affiliate Disclosure⁠

The importance of sleep is undeniable It improves everything from our thinking to our physical function to our longevity. Still, 35.2% of adults in the U.S. get less than the recommended 7-9 hours of sleep each night and nearly 40% of adults unintentionally fall asleep during the day each month. In the last decade, I’ve put a lot of focus into my sleep optimization and learned a lot in the process. Combining my experiences and the research, I’ve written about behavioral tactics—such as the importance of grounding, early morning sun, and when to stop caffeine intake during the day—and I wrote an article on daytime strategies for improved sleep quality. Today I’ll tackle the best tools to use to enhance your sleep. Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: 8 Tools For Better Sleep Things Mentioned: Sleep mask: FRESHME Breath by James Nestor.  SomniFix is a great brand that’s easy to apply and stays on all night. Use the promo code MINDBODYDAD for 10% off. Blackout shades: track to put on this border and block the light. Nasal strips: Breathe Right makes a variety of nasal strips including “original,” extra strength,” and “clear." The next level is air purification.  Find a HEPA filter air purifier designed to cover the space it is used in.  We use the Alen FIT50 Air Purifier because it is quiet, looks nice, and it’s one of the most affordable HEPA filters on the market. Update: we now have the Alen BreatheSmart 75i version as well. This one is larger (and pricier) but it’s perfect for our first floor in the hotter and colder months when we have to keep the windows closed. We prefer the heavier 30-pound ones (note: we’re not 300 pounds).  If you get one, go for an organic cotton one that JOLLYVOGUE makes.   We occasionally use the White Noise Lite app which can be used when the phone is in airplane mode.  And we also have this more basic and portable Yogasleep noise machine which is low-EMF, durable, surprisingly loud (85dB), and great for kids too. The grounding mat that I use is simple and affordable. There’s a version for a standing mat (which I use when blogging) and one for sleeping. If you’re interested in learning more about the benefits of grounding, and how to do it, read my article here. Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

It all starts on the inside with the care we take to manage stress, eat right, and limit the harmful effects of fluctuating blood sugar levels, excess alcohol, and high toxic loads of inflammation and toxins. But protecting the skin from the outside is also important, particularly when we choose then apply the right products since some can be more detrimental than beneficial. Listen on Spotify, Apple, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: Holistic Strategies For Better Skin Things Mentioned: Avoid high inflammatory foods.  Here are the Big 4 Offenders. Avoid these and you’re 90% of the way there. Sugar Gluten Seed oils Additives Make sure your water is a reliable spring water source or filtered through reverse osmosis (RO) with remineralization to make sure that you are putting back in the minerals that are stripped out.  Also, make sure to get an adequate amount of salt and electrolytes which help shuttle water to the skin instead of passing right through. Probiotics: I use the Nested Naturals Super Green Powder nearly daily to ensure I get enough spirulina. Get your vitamins and minerals. These nutrients are important in keeping your largest organ working at its best. Prioritize whole foods to get these nutrients and consider a high-quality multivitamin (recommendations here) as a backup. Vitamin A is essential for healthy skin cell turnover and repair and it helps protect the skin from harmful UV rays. The best sources are liver, eggs, and dairy products, as well as beta-carotene-containing foods such as sweet potatoes, carrots, and spinach. Vitamin C is a powerful antioxidant that helps to protect the skin from free radical damage. It also plays a role in collagen production. Good sources of vitamin C include citrus fruits, berries, tomatoes, and bell peppers. Vitamin E is another antioxidant that helps to protect the skin from free radical damage.It also helps to soothe inflammation and promote wound healing. Good sources of vitamin E include nuts, seeds, avocados, and leafy green vegetables. Vitamin B3 (niacin) helps to reduce inflammation and improve skin barrier function. Good sources of niacin include meat, poultry, fish, and eggs. Vitamin B5 (pantothenic acid) is essential for skin cell health and wound healing. Good sources of pantothenic acid include meat, poultry, fish, and eggs. Zinc is essential for wound healing and collagen production.  it also helps to protect the skin from infection. Good sources of zinc include meat, poultry, seafood, nuts, and seeds. Selenium is an antioxidant that helps to protect the skin from free radical damage.  It also helps to reduce inflammation. Good sources of selenium include Brazil nuts, seafood, and organ meats. Copper is essential for collagen production and wound healing. Good sources of copper include nuts, seeds, and seafood. Eat or drink collagen.  Collagen, a crucial protein for skin health, can help maintain skin elasticity and hydration, reducing the appearance of fine lines and wrinkles. The best natural sources of collagen include bone broth, fish, chicken, and turkey.  When buying a bone broth, make sure that "bones" are on the ingredient list, otherwise it's just broth (a reliable one is Kettle and Fire).  Also, you can consume collagen from natural sources like the skin on chicken and meats, such as the crispy skin on roasted poultry or cuts of meat with connective tissue. You can also opt for collagen supplements such as Levels Collagen which comes from grass-fed cows, is third-party tested, and contains no artificial flavors. Avoid getting too much sun through windows.  Excessive exposure to unbalanced ultraviolet rays, particularly UVA rays without UVB rays, accelerates skin aging (dermatoheliosis or photoaging), leading to symptoms like lost skin elasticity, uneven texture, wrinkles, uneven tone, and broken blood vessels. This is exemplified by the case of a 69-year-old truck driver named Bill McElligott, as published in the New England Journal of Medicine in 2012.  If you are in the car (or anywhere with direct sunlight through windows) for long periods, use sunscreen. Use mesh window socks or tinted windows if you have passengers in the back and apply natural sunscreens for longer commutes. Stress: Research has shown that stress worsens acne, eczema, and psoriasis, and impedes wound healing. Avoid pollution and smoke. If you live in the city or an area that is at high risk for wildfire smoke then I highly recommend investing in an air purifier. We use this one. Red light therapy.  There are many types of red light therapy so make sure to pick a reputable one like Hooga which uses a red light panel or HigherDose which uses a red light face mask. Sauna. Saunas can promote circulation and detoxification, which can be helpful for overall skin health. If you have rosacea, a sauna blanket can provide a milder alternative to traditional saunas, as intense heat can exacerbate rosacea symptoms.  When you do use a sauna, make sure to wipe yourself off immediately with a towel so that the toxins that are released are not reabsorbed. I use the HigherDose sauna blanket. Lift: Get started with the minimum effective dose (MED) of strength training. The two main topicals for improving and maintaining skin care are Vitamin C (ascorbic acid) and Vitamin E (retinol) Topical Vitamin C Serum.  Vitamin C, a.k.a. ascorbic acid, supports collagen synthesis while protecting against UV damage. Apply this in the morning. Here are some of the safest, according to EWG, that are also some of the most affordable: Mad Hippie Vitamin C Face Serum Honest Beauty Vitamin C Radiance Brightening Serum SONREVE Signature Balance Serum LEORA Glow Revitalizing Serum Essence COSRX Pure Vitamin C 13% Serum Retinoic acid: Retinol, a.k.a. retinoic acid and Vitamin A, reduces signs of aging while improving skin turnover. Since retinol is so effective at accelerating skin turnover, it leaves the new, delicate cells vulnerable to sun damage so don’t apply it before going out in the sun. Instead, apply it at night before bed. For this reason, as well as a potential risk for Vitamin A toxicity if too much is used or consumed, EWG is conservative about its use. Early signs of Vitamin A toxicity include Headache, fatigue, nausea, loss of appetite, and dry skin. Talk to your doctor about this. Here are some of the safest, according to EWG, that are also some of the most affordable: Eva Naturals Retinol Serum 2.5% For Face AZURE Hyaluronic & Retinol Anti-Aging Facial Serum Mad Hippie Vitamin A Serum with Hyaluronic Acid Here are other things to consider when it comes to protecting your skin from the outside. Natural sunscreen. Use natural sunscreens of SPF 30 or higher for the " high real estate areas " such as the hand and face. Personal care products. Check to make sure your personal care products don’t contain endocrine disruptors. A good strategy is to make sure they’re verified through a third-party consumer safety database such as the Environmental Working Group (EWG) using the EWG Healthy Living App. Here is a list of the ones I use: Lotion: Alba Botanical or ATTITUDE Shampoo: Everyone 3:1 Soap: Honey Sweetie Acres Goat’s Milk Soap or Dr. Squatch Deep Sea Goal’s Milk Soap I recently switched over to goat’s milk soap and the difference is noticeable with much softer skin. Goat’s milk soap also has soft lactic acid and it’s packed with vitamins and anti-inflammatories, to soothe irritation, minimize breakouts, and hydrate the skin. Deodorant: Tom’s of Maine Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ Affiliate Disclosure

Yes, you’re going to die.  But aside from a chance accident killing you, you have a lot of control over your lifespan and your healthspan.  Unfortunately, the latest trendy supplement or the recent diet fad isn’t going to have much impact.  What will, is the unsexy stuff that you do consistently.  These generally fall into the six dimensions of health: stress management, movement, nutrition, socialization, mindset, and sleep.   The best thing to do to avoid chronic illnesses and get a good ROI for your overall health is to optimize each one of these areas now and then do it consistently for the rest of your life.  The issue is that we’re human and humans can’t successfully begin multiple habits at once and continue to carry them out for long periods.  At best, we can start one habit at a time but even those take a ton of effort with high failure rates (hence an 80% failure rate for New Year's resolutions by February).   So what if you had a full decade to focus on each of them?  This is a bit tongue in cheek but each decade of your life is marked by sociological distinctions and putting a magnifying glass up to those differences will help to support each of these areas of health.  Let’s break down the most appropriate pillar as it relates to the biggest stress point of each decade in order to live longer and better.   Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: 6 Strategies To Improve Healthspan For Each Decade Things Mentioned: In a 2013 survey of 23,161 Germans between 17 and 85 years old, researchers found that there was a U-shaped curve in life satisfaction.  The bottom of that U is right in the middle of this decade.  The authors theorize that this might be due to “unmet expectations that are felt painfully in midlife.” Modify your sleep hygiene by incorporating black-out shades, taping your mouth shut for better nasal breathing, and avoiding food and blue light for 3 hours before bed.  Track your sleep with wearables such as Fitbit or Garmin watches.  If your sleep is still not dialed in, seek a sleep medicine practice.  (Don’t worry, many sleep tests can now be done at home.)  Practice gratitude.  Focus on the process, not the achievement.  Look at every situation as a way to get better.  Jocko states this perfectly in one of my favorite videos of all time. If you’re interested in learning more about these pillars of health, subscribe to the MindBodyDad newsletter for a free PDF. Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

Following Part 1 and Part 2, this is the third installment of the teachings of my job. Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: 10 Life Lessons I Learned As An Occupational Therapist: Part 3 Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠

As parents, we understand that raising children comes with constant challenges. Even the most well-behaved kids can create chaos at times. Our reactions to their behavior, whether through words, body language, or momentary decisions, can greatly influence their mood, behavior, our relationship with them, and even our own health. In order to raise resilient kids, parents continuously learn and refine their behavioral strategies. My wife, a psychologist trained in Parent-Child Interaction Therapy (PCIT), and a certified trainer of Child Adult Relationship Enhancement (CARE), is naturally skilled at understanding, applying, and teaching these strategies. As an occupational therapist who loves to experiment and improve, I am constantly seeking out new approaches to managing our children's behaviors through research, books, and colleagues. Together, we make a great team and can anticipate behavioral issues before they arise. In this series on behavior, I will share the most effective strategies that we've used to manage our children's behavior. While the list of potential strategies is endless, we've compiled those with the best return on investment. These strategies can help you foster positive behavior in your own children and improve your relationship with them. Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: Kids Behavior Management: 25 Parenting Tips and Tricks (Part 1) Things Mentioned: Granularity of emotions Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

Low back pain is a common issue that can be caused by a variety of factors, including muscle adhesions and chronic inflammation. While this duo can be tricky to deal with, there are steps you can take to manage your pain and improve your quality of life. Start by implementing lifestyle changes such as lowering your body fat percentage, prioritizing sleep quality, eating an anti-inflammatory diet, moving more, managing stress, and drinking enough filtered water with enough electrolytes. These changes can help to reduce inflammation and improve overall health. In addition to lifestyle changes, there are a number of tools and strategies that can be helpful for managing low back pain. One of my favorite self-mobilization tools is the Symbodi Vertiball. Magnesium is another essential nutrient that can help to reduce muscle cramps and spasms, promote sleep and relaxation, and potentially lower inflammation. Massage trigger point canes can also be helpful for targeting specific areas of pain and tension. Finally, regular sauna use has been shown to be effective for reducing low back pain. Saunas work by promoting muscle relaxation, increasing blood flow, inducing sweating, and releasing endorphins. If you have access to a sauna, I encourage you to take advantage of it. Otherwise, you may want to consider investing in an infrared sauna blanket. By implementing the strategies outlined in this article, you can take control of your low back pain and improve your quality of life. Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: Simple Tools & Strategies To Fix Low Back Pain Things Mentioned: Symbodi Vertiball Magnesium: The best way to use magnesium after an injury to the lower back is to apply it transdermally to improve absorption using a topical one such as this.  Epsom salt is another form of magnesium that is great to use when you are soaking in a tub through a bath at home (use 2-3 cups).  Oral magnesium. Magnesium glycinate is the best bioavailable form. Two great types are Solaray Magnesium Glycinate and Life Extension Neuro-Mag Magnesium L-Threonate Massage trigger point cane (a.k.a. the back massager rod, the Shepard's hook). Sauna: After a lot of research, I went with the HigherDOSE sauna blanket because it uses infrared light, it's made with non-toxic materials, and it emits very low levels of EMF. I highly recommend it. Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

The gut microbiome is a thriving community of trillions of microorganisms, each playing a vital role in maintaining our overall health. It's only been in recent years that we've recognized the importance of the gut microbiome, a vast community of microorganisms in our digestive system.  While research is still in its infancy, we now know that a high microbial diversity in the gut is linked to a variety of health benefits such as mental health, immune system, and even the development of neurodegenerative diseases. When antibiotics disrupt this delicate balance by indiscriminately eliminating both harmful and beneficial bacteria and creating a low microbiome diversity. This is linked to inflammatory disorders like IBS, obesity, diabetes, anxiety, and depression. The gut-brain axis, a bidirectional communication system, is pivotal, with 90% of serotonin (the feel-good neurotransmitter) produced in the gut.  This low diversity leaves our guts vulnerable and susceptible to further infections and a range of health issues. Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: Recovering From Antibiotics: The Best Strategies For A Healthier Gut Things Mentioned: My Antibiotic Recovery Protocol Eat more fermented foods.  Fermented foods, considered to be nature’s gift to gut health, have been shown to be one of the best avenues to gut restoration post-antibiotics. Fermented foods are teeming with beneficial bacteria, known as probiotics, which act like reinforcements for our depleted gut microbiome. Probiotics help to restore diversity, promote overall health, and enhance the gut's ability to fend off harmful bacteria. Kefir and yogurt are staples in our fridge but when my family or I take antibiotics, we double up. I add even more to my protein shakes and have more post-dinner dessert yogurt bowls.  I go in waves of adding kimchi to my lunches.  I've hopped back on the train and now I'm trying to get some kimchi at least once a day. Usually, my food shopping "treat" for my wife is a bottle of kombucha so I've been doubling up and getting one for myself as well. Sauerkraut tends to be one of the best sources of fermented foods but I just cannot find a way to eat it without gagging despite many attempts.  Eat more prebiotic foods.  Prebiotics, non-digestible fibers found in foods like green bananas, garlic, onions, and apples, serve as the fuel that nourishes the beneficial bacteria in our gut. Examples include green bananas, garlic, onions, and apples.  They're also in the probiotic capsule I take--see the next point. Take a probiotic.  The antibiotic kills life, the probiotic promotes it.  I tried probiotics way back in the day and didn't notice an effect so I stopped taking them but since this antibiotic regimen, I ordered a new type of probiotic from Primal Kitchen called Primal Probiotics (MINDBODYDAD for 10% off).  It contains 200mg of prebiotics as well as 10 billion CFU of 4 types of probiotics (Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus reuteri, and Bacillus coagulans). Add more fiber to your diet.  Research has shown a strong interplay between the microbiome-promoting aspects of fiber. but this study says it all when it comes down to the best: Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. The best sources of soluble fiber include black beans, brussels sprouts, avocados, and sweet potatoes. Get more sleep.  Research has shown that a disruption in your sleep is linked to your gut microbiome as well.  While I'm always factoring in ways to improve my sleep I've been more diligent recently, wearing my blue light blockers more often and trying to adhere to a nightly reminder to get to bed by 9. Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

You can either use breathwork as a tool or you can be used by it.  Breathwork techniques are a powerful way to support both your mental and physical health.  Pick an approach and then move on to another until you find one you like.  Start by using it when you’re relaxed and not distracted.  Practice it often.   Then, when you’re looking to engage your sympathetic nervous system (for a quick pick-me-up before a workout or during that afternoon slump) use the bellows breath, holotropic breathwork, or Wim Hof methods.  If you’re noticing your sympathetic system engaged when you don’t want it to be (due to the looming work deadline or the jerk tailgating you) then use the box breathing and triangle breathing techniques.  Play with these types of breathwork by adjusting the timing and depth of the breath and do what works for you.  Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: Breathwork 101: What It Is & 5 Breathwork Techniques to Improve Your Health Things Mentioned: Box breathing: See this video for a tutorial. Bellows breath: See this video for a tutorial. Triangle breathing: See this video for a tutorial. Wim Hof Method: See this video for a tutorial. Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

When patients come seeking advice on the "best" supplements, the latest fitness gear, and hopping on trendy diets while neglecting the fundamentals, it raises red flags. I consistently return to two fundamental questions: Why? What's the underlying purpose and goal? Are you hitting the basics? In essence, are they stepping over dollars to pick up pennies? If they're investing in supplements but eating a highly ultra-processed diet or buying blue light blockers but only getting 6 hours of sleep then it's time to revisit the basics. And by basics, I mean our evolutionary fundamentals. While biohacking may seem intriguing and enticing, and there's always a market for it (much like laundry finding its way onto the treadmill), the critical question emerges: what is the point of biohacking and do we need all of that fancy equipment and all of those products? The answer is no. You start with the basics and that comes with a fortunate side effect: saving money. This podcast focuses on the best ways to biohack on a budget and what to consider before looking at anything that has a dollar sign in front of it. Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: How To Biohack On A Budget (With Upgrade Options) Things Mentioned: Grounding:  small rectangular grounding mat as I do my writing which has a wire that connects to that third hole of a standard 3-prong receptacle in an outlet.  You can take it a step further and get larger ones to sleep on.   Earth Runner sandals Ice Pod 2.0 Rucking. Walking desk or a Desk Bike. HigherDose sauna blanket  My favorite powder is Redmond Re-lyte Electrolyte Powder with LMNT and IQMix coming in closely behind.  For drinks, Nooma Organic Electrolyte Sports Drink is the winner.  For tablets, go with Nuun Sport.  If your goals are to increase alertness then choose a breathwork strategy such as bellows breath or holotrophic breathwork.   Breathwork: if your goals are for relaxation then consider resonance breathing or extended exhales (my favorite). THE BREATHER For fasting, consider supplementing with amino acids to support muscle preservation and digestive enzymes to promote autophagy. Minimalist shoes: Xero Shoes or Merrel’s (the Vapor Glove is my favorite).   Here are some good options for improved balance: Slacklines for outdoors or indoors.  A maze balance board. A surf and paddle balance board trainer. Use an app like Luxmeter to see that you actually get more sun than you might think through clouds).  SAD lamp Red light therapy panel I supplement with vitamin D from October to March due to shorter days and a lower angle of the sun.   A safe candle option are ones made of beeswax like these or scented ones like these.   a good sleep mask Mouth tape (SomniFix is a great brand, use MINDBODYDAD for 10% off) a grounding mat blue light blocking glasses to reduce exposure to stimulating light before sleep Read about the science behind these sleep tools here. US Wellness Meats. The Left Coast Performance capsules on Amazon tick all the boxes. Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

My wife, a psychologist who has worked with children who have been the victims of trauma for much of her career, was the first to teach me about “Special Time.” At first, I wrote it off as a fluff fad that’s part of the latest parenting trend. Then I learned more about the science, heard the success stories, and started to use it with my own kids (with some struggles at first). Now I’m a believer. The concept comes from Parent-Child Interaction Therapy (PCIT), a science-based approach that emphasizes positive interactions and effective communication between parents and their children. Special Time is a technique that lies at the heart of PCIT which holds the potential to strengthen the parent-child bond and foster healthy development. In this podcast, we delve into the concept of Special Time within the context of PCIT, explore the scientific foundations supporting its efficacy, and provide practical insights into its implementation. Read The Article: “Special Time” & PCIT: 5 Minutes To Better Behaviors Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

Over the years I’ve worked with many patients who “worked their butt off” for decades at their jobs in order to stop working in their 60’s and enjoy retirement.  They tell me they’ve put in their time, saved up enough, had their retirement party, and walked away from work with the biggest smiles.  Fast forward a year and their bucket list is complete but they’re in rehab because the retired life they worked so hard for turned out to be mostly spent deepening the butt crease in the recliner.  Their mind and body suffered as a result and now their retirement is “ruined.” They watch TV show after show contemplating why they worked so hard the past 45 years to now be working on basic life skills in therapy like being able to get dressed and walk without help. It happens again and again. They’re always so far from being the happy people they imagined. Buy why? Read The Article: ⁠The Secret of Happy People⁠ Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

Unearth 101 everyday manmade wonders we often overlook in our fast-paced modern world, and delve into the profound reasons behind our natural inclination to take things for granted. Learn how our brains evolved to adapt, and how this adaptation can sometimes lead to lifestyle creep, a.k.a. the Diderot Effect, as we habituate to even the most remarkable facets of our lives and its impact on our consumer choices. Read The Article: ⁠101 Things We Take For Granted⁠ Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure

As a Board Certified Holistic Nutritionist specializing in Integrative Oncology, Katrina Foe's journey from cancer survivor to healer is one marked by defiance against conventional wisdom and a commitment to empowering others to reclaim their health naturally. Her journey began with a startling discovery—a golf ball-sized lump in her left breast while nursing her fifth child. Refusing to succumb to the conventional oncologist's roadmap of chemotherapy, radiation, and invasive procedures, Katrina created Cancer Freedom. Her mission is to help women prevent and overcome cancer 100% naturally, guided by functional medicine and holistic nutrition. In this episode, Katrina interviews me to learn about the ways that we can minimize our toxic load and heal our bodies. We discuss: How I got started on my journey to clean living. The toxins products most people are overlooking. The common toxins in toiletries. The toxins in makeup and cosmetics and how to find better alternatives. The often overlooked toxins in the kitchen. Other areas that should be upgraded in the home. Tips to make these changes. Why I wrote a book on Non-Toxic Living. Closing thoughts and final tips and strategies. Listen on Spotify, Apple, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Things Mentioned Cancer Prevention Roadmap Learn how to apply for Katrina’s Cancer Freedom Application Facebook: https://www.facebook.com/nutritional.pilates Instagram: https://www.instagram.com/katrinafoe/ Preventing & Treating Cancer With Katria Foe (Interview on MindBodyDad) The Non-Toxic Living Guidebook: Hacks, Strategies & Natural Products for Better Health (My book) Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure