Podcast
The Growth Kit
Hosted by Brian Comly · EN
The Growth Kit is where science and practical advice intersect to help you live a better life. It's my mission to give you the knowledge and tools to enhance your physical health, mental health, and parenting skills. Through the world of health, fitness, nutrition, and parenting, we'll discover how small changes can be the catalyst to significant improvements in your life.
22episodes
Episodes
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E85 · 12 Signs You’re Not as Healthy as You Think You Are
1w ago00:16:58Tap to summarizeYou work out, eat mostly well, and get some sleep—so you’re probably in good health, right? Not necessarily. Health isn’t just about hitting the gym a few times a week or drinking a green smoothie now and then. Your body constantly gives feedback on how well it’s functioning, and if you’re not paying attention, small signs can turn into bigger problems down the line.Here are 12 signs that your health might not be as solid as you think—and exactly what to do about it.Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Things Mentioned:You’re Always Tired, No Matter How Much You SleepGet morning sunlight and limit screen time before bed to reset your circadian rhythm. If you can’t get outside early then consider a light therapy lamp for 20 minutes.Cut caffeine around noon to prevent sleep disturbances.Consider tools like a sleep mask and white noise machine.You Bruise EasilyIncrease collagen intake—bone broth, gelatin, or collagen powder.Consider a high-quality multivitamin.You Get Sick Too Often—Or Never Get Sick at AllSupport your gut—70% of your immune system lives there. Eat fermented foods, fiber, and avoid ultra-processed junk.Check your vitamin D levels—low levels are linked to immune dysfunction. Consider a vitamin D3 supplement.Your Nails Are Brittle or Have RidgesEat more collagen, protein, and silica-rich foods (like cucumbers and bell peppers).If you have vertical ridges, check your magnesium and B vitamin intake. Consider a multivitamin if these are low.You Have Cold Hands and Feet All the TimeBoost nitric oxide naturally—eat beets, dark chocolate, and leafy greens.Try contrast showers or sauna sessions (or both cold plunge and saunas) to improve circulation.You Can’t Skip a Meal Without Feeling MiserableReduce reliance on carbs—prioritize protein, healthy fats, and fiber to keep blood sugar stable.You SnoreUse nasal strips. The brand Breathe Right makes a variety of nasal strips including “original,” extra strength,” and “clear".Use mouth tape. I do this most nights and it has been a game-changer. SomniFix is a great brand that’s easy to apply and stays on all night. Use the promo code MINDBODYDAD for 10% off.You Have AcneReduce inflammatory foods like seed oils, refined sugar, and dairy (for some, dairy can trigger breakouts).Support gut health with probiotics, fiber, and fermented foods.Track your blood sugar to see if your body responds to certain foods with sharp glucose spikes throughout the day.Optimize vitamin A, zinc, and omega-3 intake—these nutrients play a major role in skin repair. See what supplements I use to incorporate these.You Can Do Pull-Ups, But You Can’t Run 3 Miles (Or Vice Versa)Train both anaerobic and aerobic systems—mix strength work with zone 2 cardio.Include functional movements like kettlebells, sled pushes, and loaded carries for total-body fitness. This is equipment I use in my home gym to keep me active.You’re Always BloatedConsider digestive enzymes or apple cider vinegar before meals if bloating persistsYou Have Frequent HeadachesStay hydrated and get enough high-quality electrolytes—this is a common headache trigger.Consider using a Continuous Glucose Monitor to monitor your blood sugar in real time.You Crash Hard After LunchDitch the sugar and processed carbs—bread, pasta, and fries might taste great, but they set you up for a crash later.Get outside after eating—a 10-15 minute walk after lunch helps regulate blood sugar and keeps energy steady.Don’t overdo caffeine in the morning—too much coffee early on can make your afternoon crash even worse.Stay hydrated and get enough high-quality electrolytes.Connect With MindBodyDad (The Growth Kit's HQ):Weekly NewsletterInstagram (MindBodyDad)Instagram (The Growth Kit)XFacebookwww.MindBodyDad.comAffiliate Disclosure
Transcribe →E84 · Stoicism in the Modern World: Practical Wisdom from Ancient Philosophy
3w ago00:12:36Tap to summarizeStoicism may have originated in ancient Greece and Rome, but its principles feel more relevant than ever. Even in a world with fewer daily threats like famine, disease, or war, many of us struggle with anxiety, depression, and a constant sense of unease. Modern life, with its nonstop pace and endless distractions, brings its own set of challenges. Stoicism offers a grounded framework for facing them, focusing on what we can control, letting go of what we can’t, and cultivating resilience and peace of mind. These timeless ideas can help us navigate today’s mental and emotional turbulence with clarity and strength.Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Read the Article:Stoicism in the Modern World: Practical Wisdom from Ancient PhilosophyThings Mentioned:Stoicism is built on four cardinal virtues: Wisdom: The ability to make sound judgments and decisions based on knowledge and understanding.Courage: The mental and moral strength to persevere and overcome challenges.Justice: Fairness, impartiality, and the upholding of what is right.Temperance: Moderation, self-control, and balance in all things.Incorporating in Life: Adopt an attitude of gratitude and acceptance toward all experiences, seeing them as opportunities for growth rather than obstacles.Concept: Regularly exposing yourself to discomfort, such as fasting, cold showers, or physical challenges, to strengthen your capacity to endure adversity. Application: Incorporate small, controlled discomforts into your routine, like walking in the rain or refraining from luxury for a day, to enhance resilience and gratitude. Learn more about this voluntary discomfort and the benefits of hormesis.You can also keep this list on your phone like I started doing when I wrote 100 simple things in life that bring me the most pleasure. Learn more strategies here.Learn More about the StoicsI’ve dove into the life of the Stoics and dedicated a page to 7 of my favorites. They will be released throughout the summer starting with the poster boy Marcus Aurelius and ending with my absolute favorite, Epictetus. Marcus AureliusCiceroSeneca the YoungerCleanthesHecato of RhodesZeno CitiumEpictetusConnect With MindBodyDad (The Growth Kit's HQ):Weekly NewsletterInstagram (MindBodyDad)Instagram (The Growth Kit)XFacebookwww.MindBodyDad.comAffiliate Disclosure
Transcribe →E83 · Parenting Strategies for Kids Facing Medical Procedures
Jul 200:05:48Tap to summarizeJust hours before our family trip to the Jersey Shore, I got a call from my son’s school, he’d fallen at the park and needed medical care. At Urgent Care, I saw a deep gash on his shin, muscle exposed and bleeding. Calmly, he told me, “I fell on a stick.”Faced with two options—being strapped down or held, I chose to hold him as he screamed through ten stitches. Once patched up, he bounced back to his usual self, but I couldn’t help wondering how traumatic the experience was and how I could better support him emotionally.The strategies below come from research, clinical advice, and our own experience. They offer practical, evidence-based ways caregivers can help children cope with medical procedures and build resilience.Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Connect With MindBodyDad (The Growth Kit's HQ):Weekly NewsletterInstagram (MindBodyDad)Instagram (The Growth Kit)XFacebookwww.MindBodyDad.comAffiliate Disclosure
Transcribe →E82 · 7 Supplements That Help Reduce Anxiety & Stress
Jun 1800:06:59Tap to summarizeAnxiety and stress are constant companions in today’s fast-paced, tech-driven world. While mindfulness and therapy are key for mental health, nutrition and supplementation often get overlooked.What we eat directly affects brain chemistry, inflammation, and how our bodies handle stress. Unlike our ancestors, who thrived on nutrient-dense diets and natural remedies, modern lifestyles often leave nutritional gaps. Supplements can help fill those gaps, supporting the body’s stress response and promoting calm.Research shows certain nutrients and adaptogens reduce anxiety by balancing stress hormones, aiding neurotransmitters, and lowering inflammation. This guide highlights evidence-backed supplements, from ancient herbs like ashwagandha to modern favorites like L-theanine, that can boost resilience and restore mental clarity alongside a healthy diet and lifestyle.Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Things Mentioned:Ashwagandha Recommendation: Tribe Organics Ashwagandha KSM 66 Pure Organic Root Powder Extract (>5% Withanolides)Omega-3 Fatty Acids I eat S.M.A.S.H fish at least a couple of times per week and on days I don’t I supplement with about 2g of EPA and DHA/day. Recommendation: Performance Lab Omega-3St. John’s Wort Recommendation: Nutricost St. John’s WortLemon Balm Recommendation: Organic Lemon Balm TeaL-Theanine Reccomendation: Nutricost L-TheanineSaffron Recommendation: Nutricost Saffron ExtractB Vitamins Recommendation: Nutricost Vitamin B Complex. You can also opt to choose a reputable multivitamin like this one from Performance LabHow to Use These SupplementsStart Small: Introduce one supplement at a time to gauge its effects.Pair with Food: Many supplements, like saffron and ashwagandha, are better absorbed when taken with meals.Consult a Professional: Always speak with a healthcare provider before starting new supplements, especially if you’re on medication or have pre-existing conditions.Learn More: For more on what to look for in supplements and other recommendations, see this article: My Supplement Regimen (What I Take & Why)Connect With MindBodyDad (The Growth Kit's HQ):Weekly NewsletterInstagram (MindBodyDad)Instagram (The Growth Kit)XFacebookwww.MindBodyDad.comAffiliate Disclosure
Transcribe →E81 · What Is The Minimum Effective Dose Of High Intensity Interval Training?
Jun 400:15:51Tap to summarizePreviously, I explored the minimum effective doses for Zone 2 cardio and strength training. Today, I’m shifting focus to perhaps my favorite workout style: high-intensity interval training (HIIT). What draws me to HIIT is its intensity and brevity, plus the flexibility to choose exercises, whether sprints, cycling, or kettlebell swings, and control the length of each interval, from 10 seconds up to 4 minutes. These workouts hit the sweet spot between cardio and strength, packing a powerful punch in less time than either alone.The big questions are: How short can these sessions be? And how often should you do them? What I really want to uncover is the minimum effective dose of HIIT, the least amount of work needed to get or stay fit without overdoing it.Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Read The Article:What Is The Minimum Effective Dose Of HIIT?Things Mentioned:In past articles, I’ve covered the minimum effective dose of Zone 2 training and strength training. Today I’ll dive into maybe my favorite type of workout: high-intensity interval training. I love it because it’s intense, it’s short, and, unlike those other types of workouts, I have more say in the kind of exercise (sprints, cycling, kettlebells, etc.) and the duration of each set (10 seconds or 4 minutes?). The workouts are that sweet spot between cardio and strength training but intense enough that they’re typically shorter than both.For HIIT, I typically use a jump rope, kettlebell (swings, hip hinges, squats, overhead press, rows), resistance bands (rows, shoulder pulls, lat pulldowns), and do body weight work (push-ups, plyo jumps),Occasionally, I’ll also incorporate a HIIT workout into my morning or nighttime writing. As I’m typing away, I am sitting on a FlexiSpot Desk Bike. I jack the resistance up to 8, set an interval timer for 30 seconds every 3 minutes, and then I just pause my writing for that time and go.The Minimum Effective Dose Of Zone 2 TrainingThe Minimum Effective Dose Of Strength TrainingThe Minimum Effective Dose Of Walking: Do You Really Need 10,000 Steps?What to Eat After a Workout: 8 Do’s and Don’tsConnect With MindBodyDad (The Growth Kit's HQ):Weekly NewsletterInstagram (MindBodyDad)Instagram (The Growth Kit)XFacebookwww.MindBodyDad.comAffiliate Disclosure
Transcribe →E80 · Sibling Rivalry Solutions: A Parent’s Guide to Peace
May 2100:09:02Tap to summarizeThe cries of “That’s mine!” can wear down even the most patient parent, but sibling rivalry is more than noise, it’s practice for life. One day, when my kids fought over a pillow, I resisted stepping in with a solution. Instead, I asked, “You both want it. How can we figure this out?” They surprised me by negotiating a turn-taking plan themselves.Moments like these turn conflict into lessons in empathy, patience, and problem-solving—skills that will shape their relationships for years to come.Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.Things Mentioned:When tensions have melted and kids are in a state of openness then discuss the situation, provide praise and recognition for the difficulties and resolutions, and talk about obstacles to expect in the future. My favorite time to do this is when we’re reading a book before going to bed or in the car.Here are some other good resources for managing sibling rivalry:How to Raise Kids Who Aren’t Assholes by Melinda Wenner MoyerHow to Talk So Kids Will Listen… by Adele Faber & Elaine MazlishNo-Drama Discipline by Daniel J. Siegel M.D. & Tina Payne BrysonThe Better Behavior Show with Dr. Nicole Beurkens (podcast)A List of My Favorite Books of All Time (Parenting and Otherwise)Connect With MindBodyDad (The Growth Kit's HQ):Weekly NewsletterInstagram (MindBodyDad)Instagram (The Growth Kit)XFacebookwww.MindBodyDad.comAffiliate Disclosure
Transcribe →E79 · Should I Avoid Red Meat? Exploring The Controversy & The Science
May 700:09:30Tap to summarizeRed 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
Transcribe →E78 · Foundation of Strength: Build Your Posterior Chain with 10 Exercises
Apr 2300:18:55Tap to summarizeI 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
Transcribe →E77 · The Hidden Issues with Wearing Flip-Flops and Sandals Without Backs
Apr 1600:08:55Tap to summarizeComfort 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
Transcribe →E76 · 7 Science-Backed Skills We Can Learn From Kids
Apr 900:18:29Tap to summarizeEver 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
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