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.
16episodes
Episodes
Newest firstAll episodes
E79 · Should I Avoid Red Meat? Exploring The Controversy & The Science
1w ago00:09:30Tap 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
3w ago00:18:55Tap 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
4w ago00:08:55Tap 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
Transcribe →E75 · F.H.: Understanding, Testing, and Managing Familial Hypercholesterolemia
Mar 2600:11:26Tap to summarize"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
Transcribe →E74 · Your Body Was Made To Run: Here's Why
Mar 1200:17:12Tap to summarizeHumans 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
Transcribe →E73 · 11 Ways to Raise Kids Who Aren't Entitled
Feb 2600:21:53Tap to summarizeWe 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
Transcribe →E72 · The Anti-Anxiety Diet: 5 Science-Backed Nutrients to Reduce Anxiety & Stress
Feb 1200:09:51Tap to summarizeAnxiety 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
Transcribe →E71 · Musculoskeletal Injury: Sprain, Strain, or Break? (& What To Do About It)
Jan 2900:19:51Tap to summarizeOne 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
Transcribe →E70 · 7 Health Metrics Everyone Should Track for 14 Days
Jan 2200:12:45Tap to summarizeSometimes 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
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