The Growth Kit

Learn why vegetable oils (also called seed oils) are bad and what the best replacement oils are.

Part 2 of the best tips to lower your body fat percentage.

If you look at the top goals for people’s physical health, number one is typically fat loss, and justifiably so.

The goal of "losing weight," however, is a bit of a misnomer. For most people, the goal is more specifically to lose fat and to gain muscle, a trendy term called body composition.

I've written about how to build mass so today I'll discuss the other component of body recomposition: fat loss.

The purpose of having a healthy body fat percentage goes well beyond aesthetics. Excess body fat can increase the risk of health conditions, such as heart disease, diabetes, and certain cancers. High levels of body fat can also lead to decreased mobility, increased joint pain, and decreased energy levels, among other negative effects. By contrast, maintaining a healthy body fat percentage can improve physical performance, enhance mental clarity and focus, and promote longevity.

Let’s dive in.

Alzheimer's disease is the sixth leading cause of death in the United States. This chronic neurodegenerative disease is characterized by a progressive decline in cognitive function, including memory, thinking, and judgment. It’s commonly held that there’s no effective way to treat or reverse Alzheimer's disease, but then comes this new approach.

In his book, The End of Alzheimer's Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age, Dr. Dale Bredesen offers a new approach to preventing and reversing Alzheimer's disease. Dr. Bredesen is a neurologist and neuroscientist who has been studying Alzheimer's disease for over 20 years. Using evidence-based research and anecdotal data from the patients he works with, he has developed a comprehensive yet individualized program that addresses the underlying causes of Alzheimer's disease, rather than just the symptoms. The program identifies 36 metabolic factors (micronutrients, diet, exercise, hormones, sleep, stress management, supplements, etc.) that help to prevent and reverse Alzheimer’s.

What I like about this approach is that it’s functional, that is it addresses the root causes without using the bandaid approach. Since Alzheimer’s is progressive, a diagnosis tends to come well the disease has already made the brain its home and the onset of those early stages are often preceded by years and decades of poor, but preventable, health habits. The approach used in this book, therefore is a way to not only to treat and reverse Alzheimer’s but as a way to minimize the risk of cognitive decline and other health concerns as we age.

The Growth Kit goes very, very deep on how to make the healthiest cup of coffee. Coffee is generally very healthy but what is that cup you’re making in the morning is actually toxic? Here is how to make the healthiest cup of coffee without the toxins.

The Growth Kit podcast dives into The 4-Hour Body. Tim Ferriss's journey from the groundbreaking success of 'The 4-Hour Workweek' to his ventures in podcasting and psychedelics at Johns Hopkins. Delve into the insights of 'The 4-Hour Body,' a comprehensive guide covering muscle gain, sleep, nutrition, and more. Discover three enduring lessons that continue to impact readers from Ferriss's influential book.

Learn all about shoulder impingement syndrome, a prevalent and often painful condition that can affect anyone. We'll dive into its causes, symptoms, risk factors, and treatment options, helping you understand how to recognize this common shoulder issue. Discover effective strategies for preventing shoulder impingement and managing its symptoms, and find out how you can stay proactive in promoting your shoulder health. If you suspect you may have shoulder impingement, our article also provides insight into easy diagnostic tests and exercises that can help improve your condition. Don't let shoulder impingement hold you back; take control of your shoulder health today.

Shoulder impingement syndrome, or subacromial impingement, occurs when the shoulder structures are compressed, leading to pain and limited mobility. Understanding the anatomy and causes is crucial. Learn about the symptoms, risk factors, and prevention methods for shoulder impingement, a condition that affects individuals of all ages. Get familiar with the diagnostic tests used to identify shoulder impingement and effective treatment options. Whether you're dealing with shoulder pain or looking to prevent it, our comprehensive guide provides valuable insights to help you maintain optimal shoulder health.

What’s the minimum effective dose of strength training for health (and aesthetic) benefits? Here is the science-based protocol that breaks down the frequency, volume, intensity, and rest periods needed for lifting the minimum amount.

The average person spends about ⁠18 days of the year⁠ in their car. That time can be spent listening to the formulaic complaining on sports radio while getting annoyed at the traffic around you, or it can be spent becoming healthier.

Yes, you can develop healthy car habits to not only manage stress and learn, but you can also become stronger while driving. Here are 9 ways to take advantage of that time spent on the commute.

Unlock the secret to perfect sleep with our 8 essential behavior tactics. Discover the power of sleep and why it's vital for your well-being. From morning sunlight to grounding and smart nutrition choices, we've got you covered for a better night's rest. Improve your sleep behavior now!

Outlive: The Science and Art of Longevity by Peter Attia is a comprehensive guide to living a longer, healthier, and more fulfilling life. The book covers a wide range of topics, including diet, exercise, sleep, stress management, and emotional health. Attia's approach is evidence-based and valuable, and he provides clear and concise practical takeaways on how to make changes that will improve your health and longevity.

Of course, we know that walking is linked to various enhancements in biomarkers such as blood pressure, heart rate, and cholesterol, along with improved mood. Surprisingly, despite these benefits, the average American takes fewer than 4,000 daily steps. Through research, we can ascertain the minimum effective dose of walking needed to experience these health advantages. Here's a hint: it's not 10,000 steps.