January 2025
Lessons from Resilient Patients
My favorite patients (and the ones with the best rehab outcomes) are the ones who come into each session eager to share their obstacles and successes from the past few days. Lately, my work has been especially rewarding, as my caseload has been heavy with these patients.
Take Amanda for example (a pseudonym, all names have been changed). She’s a mom of two in her 30s, who came to me eight months after being plowed by a car. Her journey included multiple surgeries, a nursing facility stay, and a slew of obstacles that left her unable to sit in a car, carry her children, or stand for long periods. he was like an onion—every milestone revealed a new challenge. From a weak left foot and bilateral hip issues to impaired pelvic stability and ingrained abnormal gait patterns, these small problems cascaded up and down “the chain,” causing pain, cramping, and sleep disturbances. But Amanda approached every recommendation with curiosity and tenacity. In mere months, she is now driving, carrying her kids up the stairs, and even running.
Then there’s Dan, a stroke survivor with one big goal, returning to the cello, and many daily goals. He walks into every session with a literal list of questions, successes, and concerns. Each week, we chip away at the barriers standing between him and his dream, and every step forward shows how grit and a clear purpose can fuel recovery.
And finally, there’s Bob, who suffered a central cord spinal cord injury—a rare condition that left him with significant upper body weakness. My age, Steve faced periods of deep depression and total dependence, but his resilience has been incredible. In a matter of a couple of months, he’s gone from needing help for nearly every task to feeding himself, walking independently, and even dating again.
I mention these patients because they embody the essence of a life worth living: resilient, purpose-driven, curious, and grateful. They could have adopted a victim mentality or been paralyzed by fear of uncertainty. Instead, they embraced the unknown with a growth mindset, stayed curious and purpose-driven, and reaped the rewards.
Live well,
Brian
🏆 Stuff of the Month
🖋️ Articles
🎙️ The Growth Kit (Podcast)
🥇 Best of the Month
Quote: "What makes life worth living? No child asks itself that question. To children life is self-evident. Life goes without saying: whether it is good or bad makes no difference. This is because children don't see the world, don't observe the world, don't contemplate the world, but are so deeply immersed in the world that they don't distinguish between it and their own selves."
—Karl Ove Knausgard
🎧 Podcast: Why $1,000,000,000 Won’t Make You Happy (Robin Sharma) by Modern Wisdom. So good.
📖 Book: Cues: Master the Secret Language of Charismatic Communication by Vanessa Van Edwards. Written well, loaded with interesting behavioral research, and practical.
Product: A Balanced Brain: A Multi-Sensory Program for Learning and Focus by Harkla. I'm always on the lookout for activities that challenge my kids while helping them grow. This $99, 10-week webinar (at your own pace) was exactly what I was looking for. I walked away with a ton of incredible ideas with thoughtful rationale from two experts in the OT field—perfect for supporting my kids' development. (P.S. I’ve taken some of their other webinars which are great too).
❓ Question of the Month
Welcome to a new section where I’ll tackle one question each month with a focus on practical, actionable strategies. I promise to keep it brief (not exactly my strong suit), but useful.
Q: Is it okay to work out when I’m sick?
A: Whether or not to exercise when you're under the weather depends on a few factors, including the severity of your symptoms and the type of illness you’re dealing with. The "neck rule" is a helpful guideline: If your symptoms are above the neck—like a runny nose, mild sore throat, or sneezing—it’s generally safe to engage in light to moderate activity. On the other hand, if your symptoms are below the neck—such as chest congestion, fever, body aches, or stomach issues—it’s best to rest and let your body recover.
When you’re sick, your immune system is already working overtime to fight off the illness. Exercising at a high intensity during this time can strain your body further, potentially prolonging recovery. Light movement, however, like walking or gentle stretching, may help improve circulation, ease congestion, and boost mood without overtaxing your immune system.
Here’s how to navigate exercise while sick:
1️⃣ Listen to Your Body: If you’re feeling weak, fatigued, or dizzy, it’s a sign to take a break. Exercise should leave you feeling better, not worse.
2️⃣ Dial It Back: Swap intense workouts like HIIT or heavy lifting for lower-intensity activities like yoga, walking, or a shorter Z2 workouts.
3️⃣ Avoid Group Settings: If you’re contagious, working out at home is best to prevent spreading germs.
4️⃣ Hydrate More Than Usual: Your body loses more fluids when fighting illness, so make sure to drink plenty of water, especially if you’re sweating.
5️⃣ Check for a Fever: A fever is a sign that your body needs rest. Exercising with a fever can elevate your heart rate and increase the risk of complications, so skip the workout until your temperature normalizes.
6️⃣ Take Extra Recovery Time: After recovering from an illness, ease back into your regular routine gradually. Start with 50-70% of your usual intensity and progress from there. Consider it a deload week.
Got a question? Email me: contact@mindbodydad.com.
💡 Things I’ve Learned
🧠 Mind
Asthma Drug & Mental Health
Montelukast (Singulair), a common asthma drug, has been linked to serious mental health issues, including depression, suicidal thoughts, and behaviors, with over 82 suicide reports since its 1998 release—31 involving individuals under 19. Recent research reveals the drug binds to brain receptors affecting mood, cognition, and sleep, with significant penetration into brain regions tied to psychiatric effects. Despite these findings, the FDA, which added a "black box" warning in 2020, has no plans to update the label. Millions continue to use montelukast, as lawsuits claim Merck downplayed early warnings about its risks.
A Hack for Sleep Deprivation
Creatine isn’t just for gym gains—it might also help your brain recover after a poor night’s sleep. A recent study found that a single high dose of creatine (0.35 g/kg) improved cognitive performance, processing speed, and brain energy markers during sleep deprivation, with effects peaking at 4 hours and lasting up to 9 hours. While creatine is often seen as a long-term supplement, this research shows its potential for short-term cognitive benefits under high energy demand. I already take 5-10g of this brand most days for overall health (learn about other benefits here), but after a rough night of sleep, I make sure to take it first thing in the morning.
The Decline of Individuality
A massive study of over 1.3 million people from 2000 to 2020 found that our collective need for uniqueness is fading, especially when it comes to standing up for our beliefs in public. Up to 71% of Americans admit to self-censoring in public or online, driven by a fear of rejection or being ostracized—something evolution has hardwired us to avoid. Social media, ironically meant for self-expression, has only amplified this issue, making people more hesitant to express unpopular opinions. The shift might protect social harmony, but it comes at a cost: less authenticity, more stress, and the potential erosion of meaningful discourse.
💪 Body
Beef Isn’t the Villain: New Research
A new meta-analysis reviewing 20 randomized controlled trials on unprocessed beef intake offers a fresh perspective on its impact on heart health. The study found no significant effects of unprocessed beef on blood pressure, total cholesterol, HDL, triglycerides, or apolipoproteins. The only notable change was a modest 2.7 mg/dL increase in LDL cholesterol, which researchers attributed to beef's natural cholesterol rather than saturated fat. Interestingly, lean beef was shown to shift LDL particles toward larger, less harmful types. This aligns with findings that lean, unprocessed beef is nutrient-dense, providing high-quality protein, iron, zinc, and selenium without harming cardiovascular markers. While prior observational studies linked red meat to heart disease, they often overlooked confounding factors like overall dietary patterns. Importantly, this study excluded processed meats and was backed by robust RCT evidence.
What to do: Limit processed meats and opt for certified organic, grass-fed and grass-finished beef (second best is organic, grass-fed, but grain-finished beef.) Check out a previous article on this for a deeper dive.
Grip Strength: Why It Matters for Longevity
Grip strength isn’t just about opening jars or carrying groceries—it’s a powerful predictor of overall health and longevity. Here’s what the science says and why it matters:
Declining Grip Strength: A study comparing grip strength from 1980 to today found that Millennials have significantly weaker grip strength than previous generations—up to 26 pounds less for men and 11 pounds less for women.
Longevity Connection: Grip strength is highly correlated with longevity. One meta-analysis of 33 studies found that higher levels of grip strength were associated with a 31% reduced risk of all-cause mortality
Global Evidence: Research published in the Journal of Cachexia, Sarcopenia, and Muscle examined 1,890 adults aged 90+ across 28 countries. Over 4.2 years, lower grip strength increased mortality risk by 27%, while higher grip strength reduced it by 31%.
What to do: To improve grip strength, focus on exercises like pulling movements (e.g., deadlifts, pull-ups, rows) and holding exercises (e.g., farmer’s walks, dead hangs, suitcase carries),
Out With Sit-Ups, In With Deadlifts: The New Army Fitness Test (h/t Jesse)
The U.S. Army is ditching its outdated 1980s fitness test for a more comprehensive and modernized six-event assessment. The updated test focuses on strength, agility, coordination, and speed, applying a uniform standard for all recruits, regardless of age or gender.
Old Test:
Push-ups: Standard push-ups with age- and gender-based scoring.
Sit-ups: Two-minute sit-up trial with age and gender variations.
Two-mile run: Scoring adjusted for age and gender.
New Test:
Hand-release push-ups: Full range of motion with arms lifted off the ground between reps.
Core options: Choose between plank holds or leg-tuck pull-ups (knees to chest).
Deadlifts: Three reps, with weights ranging from 140-200 pounds minimum to pass.
Medicine ball toss: 10-pound ball thrown overhead and behind for at least 10 feet.
Shuttle runs: Five 50-meter sprints with sled pushes, weighted carries, and lateral shuffles.
Two-mile run: Standardized scoring for all recruits.
🎯 Dad
How Parental Presence Shapes Children’s Fear Responses
A new study published in Developmental Science highlights the powerful role of parental presence in reducing children’s fear responses and shaping how they learn about new fears. Researchers found that when parents were physically present, children showed reduced activity in the amygdala, the brain’s fear center, and in the medial prefrontal cortex, which processes fear learning. This suggests that parents act as a “fear buffer,” helping children feel safer and less reactive in fear-inducing situations. Whether it’s walking a nervous child into school, holding their hand during a thunderstorm, or simply being visible at a performance, your presence can profoundly influence their emotional resilience.
Top 10 Things Kids Get Stuck Up Their Noses
Over the past decade, Queensland Children's Hospital has removed over 1,650 items from little noses. Here are the top offenders:
Beads
Lego pieces
Balls
Seeds
Nuts
Toys
Buttons
Crayons
Magnets
Batteries
Early Bedtimes and Gut Health in Kids
A recent study examined the gut health of 88 children aged 2 to 14 years, comparing early sleepers (bedtimes before 9:30 PM) to late sleepers, and found significant differences in gut microbiota diversity and metabolic activity. Early sleepers showed higher alpha and beta diversity, with beneficial bacteria such as Akkermansia muciniphila, Bacteroidetes, and Firmicutes thriving, which are known to support metabolism, immune function, and cognitive health. Metabolic pathways related to amino acids and neurotransmitter production were more active in early sleepers, suggesting their gut flora might play a role in better sleep regulation and emotional stability.
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