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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E65 · The Minimum Effective Dose of Zone 2 (Z2) Training
Nov 2000:17:26Tap to summarizeAfter 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
Transcribe →E64 · 10 Unexpected Things That Lead to Dementia
Nov 600:20:17Tap to summarizeDementia, 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
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