The Growth Kit

Brian Comly

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.

  1. 6D AGO

    E68 · What to Eat After a Workout: 8 Do’s and Don’ts

    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’ts Things 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 & Lifespan Avoid 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 Smoothie Add 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 options Organic kefir (1/2 cup) Bone broth (1/2 cup) OR Collagen peptides (1 scoop) A dash of organic Ceylon cinnamon A pinch of sea salt Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠⁠Weekly Newsletter⁠⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠⁠ ⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠ ⁠⁠Instagram (The Growth Kit)⁠⁠ X ⁠⁠⁠Facebook⁠⁠ ⁠Affiliate Disclosure

    13 min

  2. 12/18/2025

    E67 · Sensory Seekers Explained: How to Spot the Signs and Help Your Child Thrive

    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 Kids Kids Behavior Management: 25 Parenting Tips and Tricks (Part 1) Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠⁠Weekly Newsletter⁠⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠⁠ ⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠ ⁠⁠Instagram (The Growth Kit)⁠⁠ X ⁠⁠⁠Facebook⁠⁠ ⁠Affiliate Disclosure

    15 min

  3. 12/04/2025

    E66 · What To Do If Your Testosterone Levels Are Low: 6 Strategies

    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 Strategies Things 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, & Sun An article I wrote for Days of Domestic Dad: Holistic Fitness: Fitness Tips For Dads The Minimum Effective Dose Of Zone 2 Training In 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 mg Beef (3 ounces/85 grams): 7 mg Chicken (3 ounces/85 grams): 1 mg Pork (3 ounces/85 grams): 2.5 mg Chickpeas (1 cup/185 grams, cooked): 2.5 mg My Supplement Regimen (What I Take And Why) The 12 Best Tips To Lower Body Fat Drinking 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 Newsletter⁠⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠⁠ ⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠ ⁠⁠Instagram (The Growth Kit)⁠⁠ X ⁠⁠⁠Facebook⁠⁠ Affiliate Disclosure

    19 min

  4. 11/20/2025

    E65 · The Minimum Effective Dose of Zone 2 (Z2) Training

    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 Training Things Mentioned: Minimum effective dose of strength training, What is Heart Rate Variability (HRV) & 12 Things It Can Tell You How To Improve Your HRV Score: 8 Ways According To Science The 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 2 The Minimum Effective Dose Of Walking: Do You Really Need 10,000 Steps? What to Eat After a Workout: 8 Do’s and Don’ts What Is The Minimum Effective Dose Of HIIT? Connect With MindBodyDad (The Growth Kit's HQ): ⁠⁠Weekly Newsletter⁠⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠ Instagram (The Growth Kit)⁠ ⁠⁠⁠Twitter⁠⁠⁠ ⁠⁠⁠Facebook⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠ Affiliate Disclosure

    17 min

  5. 11/06/2025

    E64 · 10 Unexpected Things That Lead to Dementia

    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 Dementia Things Mentioned: Check out this article on ways to improve your eye health through nutrition and supplements Time 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 percentage Prioritize sleep quality Eat an anti-inflammatory diet Move more Manage stress Drink enough filtered water with enough electrolytes Manage your stress Oral Health Consider removing mercury amalgams Address cold sores (a.k.a. herpes simplex virus type 1 or HSV-1) Use an electric toothbrush and a water pic Do oil pulling Stop mouth breathing Use a non-toxic mouthwash And, you know, brush and floss Anxiety Practice these three breathwork strategies See out talk therapy with a licensed professional Ask 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 Newsletter⁠⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠ Instagram (The Growth Kit)⁠ ⁠⁠⁠Twitter⁠⁠⁠ ⁠⁠⁠Facebook⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠ Affiliate Disclosure

    20 min

  6. 10/30/2025

    E63 · The Science of Bone Health: The Best & Worst Exercises, Nutrition, & More

    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 Health Basketball Gymnastics Tennis Soccer Volleyball Martial Arts Best Exercises for Bone Health Resistance training Sprinting Rucking Plyometric 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 Health Swimming Aqua jogging Cycling Rowing Walking Treadmill running Nutrition: 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 Newsletter⁠⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠ Instagram (The Growth Kit)⁠ ⁠⁠⁠Twitter⁠⁠⁠ ⁠⁠⁠Facebook⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠ Affiliate Disclosure

    17 min

  7. 10/23/2025

    E62 · Sensory Defensiveness in Kids: How to Spot It and Help

    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 Solutions Things 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 dinners Here 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 Newsletter⁠⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠ Instagram (The Growth Kit)⁠ ⁠⁠⁠Twitter⁠⁠⁠ ⁠⁠⁠Facebook⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠ Affiliate Disclosure

    31 min

  8. 10/09/2025

    E61 · Rucking for Beginners: Needs, Strategies, & Tips

    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 Know Things 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 Last Connect With MindBodyDad (The Growth Kit's HQ): ⁠⁠Weekly Newsletter⁠⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠ Instagram (The Growth Kit)⁠ ⁠⁠⁠Twitter⁠⁠⁠ ⁠⁠⁠Facebook⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠ Affiliate Disclosure

    11 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

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.

Information

  • Creator
    Brian Comly
  • Years Active
    2023 - 2026
  • Episodes
    70
  • Rating
    Clean
  • Copyright
    © Brian Comly
  • Show Website
    The Growth Kit