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The Growth Kit

The Growth Kit

Written by: Brian Comly
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 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.Brian Comly Hygiene & Healthy Living
Episodes
  • E68 · What to Eat After a Workout: 8 Do’s and Don’ts

    E68 · What to Eat After a Workout: 8 Do’s and Don’ts
    Jan 1 2026
    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’tsThings 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 & LifespanAvoid 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 SmoothieAdd 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 optionsOrganic kefir (1/2 cup)Bone broth (1/2 cup) OR Collagen peptides (1 scoop)A dash of organic Ceylon cinnamonA pinch of sea saltConnect With MindBodyDad (The Growth Kit HQ):⁠⁠⁠Weekly Newsletter⁠⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠⁠⁠Instagram (The Growth Kit)⁠⁠X⁠⁠⁠Facebook⁠⁠⁠Affiliate Disclosure
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    13 mins
  • E67 · Sensory Seekers Explained: How to Spot the Signs and Help Your Child Thrive

    E67 · Sensory Seekers Explained: How to Spot the Signs and Help Your Child Thrive
    Dec 18 2025
    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 KidsKids Behavior Management: 25 Parenting Tips and Tricks (Part 1)Connect With MindBodyDad (The Growth Kit HQ):⁠⁠⁠Weekly Newsletter⁠⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠⁠⁠Instagram (The Growth Kit)⁠⁠X⁠⁠⁠Facebook⁠⁠⁠Affiliate Disclosure
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    15 mins
  • E66 · What To Do If Your Testosterone Levels Are Low: 6 Strategies

    E66 · What To Do If Your Testosterone Levels Are Low: 6 Strategies
    Dec 4 2025
    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 StrategiesThings 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, & SunAn article I wrote for Days of Domestic Dad: Holistic Fitness: Fitness Tips For DadsThe Minimum Effective Dose Of Zone 2 TrainingIn 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 mgBeef (3 ounces/85 grams): 7 mgChicken (3 ounces/85 grams): 1 mgPork (3 ounces/85 grams): 2.5 mgChickpeas (1 cup/185 grams, cooked): 2.5 mgMy Supplement Regimen (What I Take And Why)The 12 Best Tips To Lower Body FatDrinking 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 Newsletter⁠⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠⁠⁠Instagram (The Growth Kit)⁠⁠X⁠⁠⁠Facebook⁠⁠Affiliate Disclosure
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    19 mins
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