The Growth Kit

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.

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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.

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• The Minimum Effective Dose of Zone 2 Training

  
  

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• Minimum effect...

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 ...

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.

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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.

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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 technique...

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 Life

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• Here’s a great Forbes article on how Ikigai ca...

"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.

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Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts.

Watch on YouTube.

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• Psychological Nutrition (Part 2)

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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. ...

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 ba...

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 w...

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 tra...

Here are 7 reasons to get your feet touching sand and water, according to science.

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 ...

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.

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—b...

Lessons I learned in my job as an OT, able to be applied to life.

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 Sport...