April 2025
What If Everyone Had No Stress?
Let’s play a thought experiment.
What if—right now—we stripped away all your stress? Not just some, but all of it. Money’s covered. Kids are thriving. Sleep is perfect. No deadlines. No conflicts. No bills. You’re on a private beach with nothing to do and nowhere to be. Everything you ever thought you needed, is available to you instantly.
Now what?
Most people would assume this is the dream. But stick around long enough in that stress-free paradise, and something unexpected happens. You don’t feel peace. You feel restless. Disconnected. Bored. You start looking for something to push against. Something to matter.
That’s because stress isn’t just a nuisance, it’s a requirement for growth. Just like your muscles need resistance to get stronger, your mind and body need friction to stay engaged and resilient. The right kind of stress is one of life’s most important ingredients.
We speak about stress like we speak about cholesterol or cortisol or grief. But in the right amount, all of these things are important for life. When we reframe our thoughts around stress and think of it less as a black and white topic, we realize that it becomes nuanced.
On one end of the spectrum is hypostress which is too little stimulation and too much comfort. This is one reason why so many people struggle after retirement. With no challenge to push against, purpose fades, and health often declines. On the other end is distress, the chronic, overwhelming kind that contributes to anxiety, burnout, and disease.
In the middle is eustress. It sounds like a nice place to be, and it is, but not always. Iif you live only in that middle range and never test your limits, your stress tolerance circle shrinks. Over time, even small challenges start to feel like major threats.
You don’t get stronger by avoiding stress. You get stronger by expanding your capacity to handle it.
That’s why I deliberately include hormetic stressors—like cold exposure, fasting, and strength training—not to punish myself, but to train adaptability. Resilience isn’t built by staying comfortable. It’s built by navigating discomfort and choosing to grow through it.
As Viktor Frankl wrote, “Between stimulus and response, there is a space. In that space is our power to choose our response.” And in that choice is where growth lives.
So maybe the question isn’t how do I get rid of stress? because, well, stress will happen. Maybe it’s how do I train with and for it?
—Brian
🎙️ The Growth Kit (Podcast)
Find the full list of episodes here. Follow The Growth Kit on Instagram. Subscribe to your favorite podcast player (Spotify, Apple). And please leave a review!
📂 From the Archives
🥇 Best of the Month
“Marriage is hard. Divorce is hard. Choose your hard.
Obesity is hard. Being fit is hard. Choose your hard.
Being in debt is hard. Being financially disciplined is hard. Choose your hard.
Communication is hard. Not communicating is hard. Choose your hard.
Life will never be easy. It will always be hard. But we can choose our hard. Pick wisely.”
-Unknown
🎧 Podcast: What Sports Betting is Really Doing to Players, Games and Fans by Art of Manliness
📖 Book: Everything Is F*cked by Mark Manson
🎁 Product: Moonbird. A handheld breathing device that expands and contracts in your hand to guide slow, paced breathing. I’ve been using this a lot lately.
❓ Question of the Month
Q: How do I know if I have good balance, and why does it matter?
A: Most people don’t realize their balance is declining until they fall. Balance is a critical, trainable skill that protects you from injury and supports everything from athletic performance to longevity. It reflects your body’s ability to integrate sensory input, motor output, and brain function. A 2022 study found that adults who couldn’t stand on one leg for 10 seconds had nearly twice the risk of dying over the next 10 years, even after adjusting for age, weight, and chronic health conditions.
🧠 Balance Self-Check: How Do You Stack Up?
Score each test:
Great = 2 points
Decent = 1 point
Needs work = 0 points
1. Old Man Balance Test (from Built to Move): Pick up a sock and shoe from the floor while standing on one leg. Put them on and tie your shoe. Repeat on the other side.
No touch downs = Great
1–2 touches = Decent
3+ touches = Needs work
2. Eyes-Closed Single-Leg Stand: Stand on one foot, close your eyes, and time how long you can stay up.
30+ sec = Great
15–29 sec = Decent
<15 sec or touch down = Needs work
3. Step-Down Test: Step down slowly from a low step, keeping knee aligned. Repeat 3 times per leg.
Smooth each time = Great
Minor wobble = Decent
Knee collapse/loss of control = Needs work
4. Single-Leg Hop & Stick: Hop forward and stick the landing. Hold for 3 seconds. Do 3 per leg.
All clean = Great
Minor foot shifts = Decent
Falls or big corrections = Needs work
Total Score: _/8
7–8 points = Excellent balance.
4–6 points = Make safely challenging your balance a priority.
0–3 points = See an OT or PT.
Got a question? Email me: contact@mindbodydad.com.
💡 Things I’ve Learned
🧠 Mind
That Strange Urge to Jump? It’s More Common Than You Think
Ever stood near a cliff or high ledge and suddenly imagined jumping—even though you’d never do it? That’s the call of the void, and it’s surprisingly normal. Known in French as l’appel du vide, it reflects a quick neurological check-in where your brain processes danger and reinforces safety. Researchers have found that this “high place phenomenon” isn’t necessarily linked to suicidal ideation, but rather to a form of self-preservation. It’s a type of intrusive thought—brief, unwanted mental images that don’t reflect actual intent. While fleeting versions are common, persistent distressing thoughts can signal anxiety, depression, or OCD and are worth discussing with a professional.
Do this: If you’ve ever experienced this, know you’re not alone—and it doesn’t mean anything is wrong with you. It’s your brain running a safety drill. Let the thought pass, but don’t hesitate to get help if it lingers or causes distress.
This Simple Supplement May Improve Depression Symptoms
Creatine is best known for enhancing physical performance, but emerging research suggests it might also support mental health. In a new randomized controlled trial, people with major depression who took 5 grams of creatine daily while receiving cognitive behavioral therapy saw significantly greater improvements in their symptoms compared to those taking a placebo. The mechanism? Creatine helps regenerate ATP, the brain’s main energy source. Low brain creatine levels have been linked to mood disorders, and supplementing appears to support neurotransmitters like dopamine and serotonin while also reducing oxidative stress.
Do this: If you're already using creatine for performance, this is one more potential benefit. If you're navigating depression, talk to a healthcare provider about adding creatine as part of a broader treatment plan. This is what I use on a near-daily basis.
The 2 Types of Status—and Only One Lasts
Status isn’t shallow—it’s human. It’s how we understand where we fit, and it influences everything from relationships to careers. But not all status is created equal. Bought Status is flashy but fleeting—cars, watches, and memberships meant to impress. Earned Status is the respect, trust, and admiration built through hard work, strong relationships, and purpose-driven living. Sahil Bloom breaks this down with two simple questions: Would I buy this thing if I could not show it to anyone or tell anyone about it? (Bought Status) Could the richest person in the world acquire the thing I want by tomorrow? (Earned Status). The first question keeps you honest. The second keeps you focused.
Do this: Play Earned Status games—build things no one can buy: health, wisdom, real connection, purpose. These are the things that last and actually feel good.
💪 Body
Powerbuilding 101: Build Muscle and Strength Together
Powerbuilding combines powerlifting's strength focus with bodybuilding's muscle growth techniques. How to do it according to Stronger by Science:
Volume: For strength, perform 5-10 sets per lift weekly; for hypertrophy, aim for 10-20 sets per muscle group.
Repetition Ranges: Use 1-5 reps for main lifts to build strength; 5-10 reps for hypertrophy exercises.
Intensity (RPE): Train main lifts at RPE 5-8; accessory work at RPE 7-9 (out of 10).
Frequency: Train main lifts 2-4 times per week; target each muscle group at least twice weekly.
Exercise Order: Prioritize compound lifts first, followed by accessory and hypertrophy exercises.
Range of Motion: Use full range for strength; emphasize stretch for hypertrophy.
Exercise Selection: Choose movements similar to main lifts for strength; vary exercises for balanced muscle development.
Rest Times: Allow 3-5 minutes between sets for main lifts; 1-2 minutes for hypertrophy work.
Seed Oils, Linoleic Acid, and a Cancer Risk Pathway
A new Science study reveals how linoleic acid—the main omega-6 fat in seed oils—may accelerate the growth of triple-negative breast cancer. Researchers found that this fat activates the mTORC1 growth pathway by binding to FABP5, a protein abundant in this cancer subtype. Mice fed a high-linoleic acid diet had increased tumor growth, and human samples showed similar markers. While omega-6s are essential in small amounts, excess intake from processed foods appears to create a biological mismatch, tipping the body toward inflammation and disease.
Do this: Cut back on industrial seed oils like soybean, corn, and safflower. Choose whole-food fats instead—like extra virgin olive oil, avocado, and wild-caught fish—to support a healthier inflammatory balance. Learn more about the harms of seed oils (and what to do about them) here.
Is Drinking Alcohol….Healthy?
Conventional wisdom says no amount of alcohol is safe, but Chris Masterjohn dove into the data to find it may suggest otherwise. Studies show low to moderate drinking (0.3–0.5 drinks/day) may lower the risk of heart disease, dementia, diabetes, and even total mortality, while excessive drinking increases health risks. Alcohol acts as both a macronutrient and a toxin, with hormetic effects that may support longevity at low doses. The key? Small amounts may be beneficial, but the right amount depends on genetics, metabolism, and individual tolerance. Masterjohn writes,
"A half a drink per day appears to be the average person’s optimal average, given the vast wealth of observational data suggesting total mortality and most disease risks are bottomed out here, and suggesting it is safe for brain volume and beneficial for dementia."
Do this: If you drink, keep it low—around 0.3–0.5 drinks per day (10-15 per month). This range appears optimal for health benefits while minimizing risks. Listen to your body, and if alcohol doesn’t agree with you, skipping it is still a smart choice.
🎯 Dad
Little Lawyers: How Kids Master the Art of Loopholes
Children begin using loopholes at around ages five to six, with their peak trickery happening at seven to eight. Research from MIT and Harvard shows that kids use loopholes to dodge consequences while still appearing to follow the rules. This behavior is not just about getting out of trouble—it is also a sign of growing intelligence, creativity, and social awareness. The study found that children laugh at loopholes, suggesting they recognize the cleverness behind them.
Do this: Give precise instructions to avoid loopholes. Instead of saying, "Put your shoes away," say, "Put your shoes in the closet now. At the same time, recognize that loopholes are a sign of intelligence and that you use them, too.
$5.01 a Tooth: The Tooth Fairy Tightens Her Purse Strings
According to Delta Dental’s 2025 Tooth Fairy Poll, the average payout for a lost tooth fell 14% to $5.01—marking the second straight year of decline and the biggest drop in recent history. The first tooth still earns more ($6.24), but even that number is down 12% from last year. While the Midwest lags behind at $3.46, the South leads at $5.71. Interestingly, the Tooth Fairy’s trend no longer mirrors the economy, which surged 26% while payouts fell. One silver lining: 19% of parents say she’s helping kids learn the value of money.
Do this: Inflation, right? Wherever this tradition came from, it’s interesting but the Tooth Fairy can leave other creative things behind: handwritten notes, glittery "tooth certificates," mini dental kits, or a new toothbrush.
Parental Affection Predicts Kids’ Mental Health Across Cultures
A large-scale meta-analysis involving over 12,000 children from 16 countries found that perceived parental warmth—both maternal and paternal—is strongly linked to better psychological adjustment and healthier personality traits in kids. This includes lower aggression and higher self-esteem, independence, emotional stability, and a more positive worldview. The associations held true across cultures, genders, and geographic boundaries, suggesting a near-universal impact.
Do this: Practice warmth often. Daily connection, eye contact, physical affection, and emotional availability build the traits we want our kids to carry into adulthood. It's the simplest tool with the biggest return.
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