The Growth Kit

I used to think multivitamins were optional, something extra for those who wanted to go above and beyond. But research and my own blood tests showed me otherwise. Even with a healthy diet, nutrient gaps happen, affecting energy, performance, and overall health. For many, a quality multivitamin can be the missing piece. Here’s when they matter most and how to choose the right one.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Things Mentioned:How to Choose a MultivitaminThird-Party Testing: Always choose vitamins that are third-party tested for quality and purity. Look for reputable certifications like USP, NSF, and Consumer Labs to ensure the product meets safety standards and contains what it claims without harmful additives.Clean Ingredient List: Opt for supplements with a minimalistic ingredient list, free from fillers, allergens, or artificial additives. Fewer ingredients typically mean higher quality and better bioavailability.Bioavailable Sources: Ensure the vitamins and minerals in the supplement are in forms your body can easily absorb. For example, methylated versions of B vitamins (like methylcobalamin for B12) are more easily utilized by your body than synthetic versions, which can be harder to absorb.Comprehensive Formula: Look for a balanced formula that includes not just vitamins and minerals, but also beneficial ingredients like probiotics, enzymes, and antioxidants for added health benefits. These extra nutrients support overall health and may enhance the absorption and effectiveness of the core vitamins and minerals.Clean Label Project Certified: If available, choose products that are Clean Label Project Certified. This means they have undergone rigorous testing for harmful contaminants like heavy metals, pesticides, and other potentially harmful chemicals, ensuring the supplement meets high safety and purity standards.Avoid Proprietary Blends: Avoid supplements with proprietary blends, as they don’t disclose the exact amounts of each ingredient, leaving you in the dark about what you’re actually getting. This lack of transparency makes it difficult to assess the effectiveness of the supplement.Always Check with Your Doctor: Before introducing any new supplement into your routine, especially if you’re on medication (like blood thinners or antidepressants), consult your healthcare provider to avoid potential interactions.What I Do: I eat clean and organic most of the time but knowing that the food I eat has a fraction of the nutrients it is supposed to, I take a multivitamin most days as an insurance policy. Although some days, I take a half dose based on my diet and activity level. According to my bloodwork, this approach is working.The one that my wife and I like is the NutriGenesis® Multi. I’m a big fan of the brand that makes, these, Performance Lab, because of the points above—they’re third-party tested, Clean Label Project certified, and the vitamin goes beyond vitamins and minerals and includes probiotics, enzymes, and antioxidants. My kids each take one Hiya Vitamin a day as well. Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Cancer is no longer just a disease of old age. Early-onset cases have surged 80% since 1990, with colorectal, breast, prostate, uterine, and lung cancers rising fastest. In 2024, over 2 million Americans will be diagnosed, many under 50. Colorectal cancer is now a leading cause of death in men under 50 and is climbing sharply in young women. The question is: why is this happening, and how can we protect ourselves?Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Things Mentioned:Air Pollutants: PM2.5 (from cars, factories) and benzene (from smoke, industry) lead to respiratory and heart problems. Find our what to do about air pollutants here.A review published in Environmental Health Perspectives inks prolonged exposure to these toxins with significantly higher cancer risks, especially in industrialized countries. You can learn more about these risks in my book, The Non-Toxic Living Guidebook.Lifestyle Habits That Fuel CancerExcess Sugar and Starch Intake: Cancer cells have an uncanny ability to thrive on glucose, which they use as a primary fuel source. Diets high in sugar and refined starches can elevate blood glucose levels, potentially fueling the growth and spread of tumors by providing cancer cells with the energy they need to multiply.Sedentary Behavior: Leading a sedentary lifestyle doesn’t just contribute to weight gain; it also increases chronic inflammation in the body, which can weaken the immune system’s ability to detect and fight off cancerous cells. Without regular physical activity, the body’s natural defenses are impaired, making it easier for cancer cells to evade detection and grow uncontrollably.Clean Up Your DietPrioritize whole, unprocessed foods.Increase fiber intake to 30-50 grams daily to promote a healthy gut microbiome.Focus on anti-inflammatory foods like leafy greens, berries, nuts, seeds, and fatty fish.Reduce your consumption of ultra-processed foods, sugar, and refined grains.Exercise RegularlyAim for 150 minutes of moderate activity or 75 minutes of vigorous exercise per week.Not sure where to start? Hit the minimum effective dose of exercise in each oft these categories.Physical activity reduces inflammation, improves blood sugar regulation, and strengthens your immune system.Reduce Toxic ExposureInstall an RO Water System: Filter out contaminants from your drinking water for cleaner hydration.Avoid Heating Plastic: Switch to glass or stainless steel to prevent harmful chemicals from leaching.Use an Air Purifier: Improve air quality by filtering out allergens and toxins in your home.Go Organic (Dirty Dozen): Choose organic produce, especially for high-pesticide items like strawberries and spinach.Use Non-Toxic Cleaning Products: Opt for natural cleaners made from vinegar, baking soda, or essential oils.Choose Non-Toxic Baby Products: Select safer toys and products to limit your baby’s exposure to chemicals.Use Glass or Stainless Steel Bottles: Replace plastic bottles to avoid BPA and other toxins.Avoid Chemical Air Fresheners: Use essential oils or natural scents instead of synthetic air fresheners.Avoid Non-Stick Cookware: Use stainless steel, cast iron, or ceramic pans to avoid toxic chemicals.Use Chemical-Free Laundry Detergents: Switch to plant-based detergents and avoid dryer sheets.Supplement WiselyVitamin D3: Maintain blood levels of at least 40-50 ng/mL.Omega-3 Fatty Acids: These reduce inflammation and support overall health. These are the best fish to eat.Probiotics: Promote gut health, which is closely linked to cancer prevention.Antioxidants: Found in green tea, turmeric, and dark leafy greens, these combat free radical damage.Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Sibling disagreements can feel exhausting in the moment, yet they’re also some of the best real-life practice kids will ever get for navigating relationships. When parents step in with the right mix of guidance and space, these everyday clashes can turn into lessons in patience, empathy, and problem-solving. The goal isn’t to eliminate conflict, it’s to help children learn how to work through it. Handled well, those tense moments can shape stronger bonds at home and prepare kids for healthier, more respectful connections in the world beyond your front door.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Things Mentioned:Check out this article on sibling rivalry.Engaging in other sensory seeking activitiesOne of my favorites is The Color Monster but here is a full list of recommended books by age.Research highlights that it’s not the frequency of conflict children witness but how conflict is handled that matters. According to Adam Grant in his book Think Again, children who observe respectful disagreements between parents—who “clash constructively”—are likely to feel emotionally safer and, in the long term, become more compassionate and helpful toward their peers. Using interception and learning to recognize these signals not only reduces conflicts but also empowers kids to manage their own emotions more effectively.Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

Fish are nutritional powerhouses, packed with high-quality protein, essential vitamins and minerals, and heart-healthy omega-3 fatty acids. Regular consumption has been linked to better brain function, lower inflammation, and reduced risk of chronic diseases like heart disease, stroke, and type 2 diabetes. The American Heart Association recommends eating fish at least twice a week to enjoy these benefits.But not all fish are created equal. Some species contain harmful toxins—like mercury, PCBs, and dioxins—that can build up in the body, leading to health issues ranging from brain fog and fatigue to serious conditions like diabetes and cancer. I used to stick to light tuna and tilapia, thinking I was making a healthy choice—until I dug deeper into the research.Here’s what I found about which fish to enjoy regularly and which to limit or avoid.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Read the Article:What are the Healthiest Fish to Eat? (and What to Avoid)Things Mentioned:The healthiest type of fish to eat are S.M.A.S.H. fish. S.M.A.S.H. stands for salmon, mackerel, anchovies, sardines, and herring. These fish have lower levels of toxins and higher levels of omega-3’s because they are lower on the food chain.  Choose fish that are wild-caught and sustainably sourced when you can. The two best brands are Wild Planet and Season. The top three most popular seafood for Americans are shrimp, salmon, and then tuna. But when you head to the canned fish section of the grocery store it’s a minuscule amount of non-tuna and unlimited options for tuna. Look for albacore that was pole-and-line caught or troll caught. This means that they’re not caught using the purse seine method which is basically giant nets cast over schools of fish. This results in lots of “bycatch” resulting in the unnecessary killing of sea turtles, sharks, and other sea life. The best brand I’ve found is Wild Planet tuna with American Tuna coming in at a close second.Okay, so those fish are the healthiest but what about finding fish that are sustainably caught? Seafood Watch by the Monterey Bay Aquarium is the best resource for this. It breaks up fish into 3 levels: “best choice,” “good alternative,” and “avoid,” which are “based on scientific criteria of environmental sustainability.”   Beyond that, look for fish with these labels (e.g. “Dolphin Safe” and “Friend of the Sea”) which have the highest standards.Side note: Here’s an interesting article about how one fisherman rebranded the “toothfish” to “Chilean sea bass” to get it accepted into the world of seafood.What To Do If You Hate Fish: I get it. Most fish have a very distinct taste and even the ones that don’t (e.g. tilapia) have a unique texture. Start by combining it with foods you like (fish tacos anyone?), eating it at a nice restaurant where it will likely be cooked well, dipping it into some healthy sauces, or even doing a little exposure therapy by gradually increasing the amount you mix into a chicken salad, ceviche, or some other concoction. As a family, we have a seafood entree (typically salmon) about once a week. While my kids were more open to the oily fish during BLW, I haven’t done a great job exposing them to much beyond tuna, tilapia, salmon, and the variety of fish in sushi (knowing it’s great for their mental health among other things). I have experimented with gluten-free fish sticks from Whole Foods but they don’t love the taste, I don’t love that canola oil is an ingredient and they don’t meet any standards for being wild-caught or sustainable. Note to self: more fish for kids.Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure

You work out, eat mostly well, and get some sleep—so you’re probably in good health, right? Not necessarily. Health isn’t just about hitting the gym a few times a week or drinking a green smoothie now and then. Your body constantly gives feedback on how well it’s functioning, and if you’re not paying attention, small signs can turn into bigger problems down the line.Here are 12 signs that your health might not be as solid as you think—and exactly what to do about it.Listen on⁠ Spotify⁠,⁠ Apple⁠,⁠ Amazon Music⁠,⁠ iHeart Radio⁠, or anywhere you listen to podcasts.Things Mentioned:You’re Always Tired, No Matter How Much You SleepGet morning sunlight and limit screen time before bed to reset your circadian rhythm. If you can’t get outside early then consider a light therapy lamp for 20 minutes.Cut caffeine around noon to prevent sleep disturbances.Consider tools like a sleep mask and white noise machine.You Bruise EasilyIncrease collagen intake—bone broth, gelatin, or collagen powder.Consider a high-quality multivitamin.You Get Sick Too Often—Or Never Get Sick at AllSupport your gut—70% of your immune system lives there. Eat fermented foods, fiber, and avoid ultra-processed junk.Check your vitamin D levels—low levels are linked to immune dysfunction. Consider a vitamin D3 supplement.Your Nails Are Brittle or Have RidgesEat more collagen, protein, and silica-rich foods (like cucumbers and bell peppers).If you have vertical ridges, check your magnesium and B vitamin intake. Consider a multivitamin if these are low.You Have Cold Hands and Feet All the TimeBoost nitric oxide naturally—eat beets, dark chocolate, and leafy greens.Try contrast showers or sauna sessions (or both cold plunge and saunas) to improve circulation.You Can’t Skip a Meal Without Feeling MiserableReduce reliance on carbs—prioritize protein, healthy fats, and fiber to keep blood sugar stable.You SnoreUse nasal strips. The brand Breathe Right makes a variety of nasal strips including “original,” extra strength,” and “clear".Use mouth tape. I do this most nights and it has been a game-changer. SomniFix is a great brand that’s easy to apply and stays on all night. Use the promo code MINDBODYDAD for 10% off.You Have AcneReduce inflammatory foods like seed oils, refined sugar, and dairy (for some, dairy can trigger breakouts).Support gut health with probiotics, fiber, and fermented foods.Track your blood sugar to see if your body responds to certain foods with sharp glucose spikes throughout the day.Optimize vitamin A, zinc, and omega-3 intake—these nutrients play a major role in skin repair. See what supplements I use to incorporate these.You Can Do Pull-Ups, But You Can’t Run 3 Miles (Or Vice Versa)Train both anaerobic and aerobic systems—mix strength work with zone 2 cardio.Include functional movements like kettlebells, sled pushes, and loaded carries for total-body fitness. This is equipment I use in my home gym to keep me active.You’re Always BloatedConsider digestive enzymes or apple cider vinegar before meals if bloating persistsYou Have Frequent HeadachesStay hydrated and get enough high-quality electrolytes—this is a common headache trigger.Consider using a Continuous Glucose Monitor to monitor your blood sugar in real time.You Crash Hard After LunchDitch the sugar and processed carbs—bread, pasta, and fries might taste great, but they set you up for a crash later.Get outside after eating—a 10-15 minute walk after lunch helps regulate blood sugar and keeps energy steady.Don’t overdo caffeine in the morning—too much coffee early on can make your afternoon crash even worse.Stay hydrated and get enough high-quality electrolytes.Connect With MindBodyDad (The Growth Kit's HQ):⁠⁠Weekly Newsletter⁠⁠⁠Instagram⁠⁠ (MindBodyDad)⁠Instagram (The Growth Kit)⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure