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.

If you have a kid, you have a parenting style that fits into one of four boxes: authoritative, authoritarian, permissive, or uninvolved.

These styles date back to the 1960’s when the psychologist Diana Baumrind first identified three of them (authoritative, authoritarian, and permissive), and then the psychologists Maccoby and Martin added a fourth style, neglectful or uninvolved parenting, in the 1980s.

Baumrind’s theory has been heavily researched and widely accepted and has helped to shape our understanding of the different ways in which parents can influence the development and well-being of our children.

Through this research, there is one style that stands above the rest: the authoritative parenting style. Time and time again, this style is linked to great parents based on the strong outcomes of their kids. The good news is that your parenting style isn’t fixed. While it will take effort to modify behaviors and maybe even your relationship with your kids, you have the opportunity to change.

Read the breakdown, identify your style, and strive to raise better kids.

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.

Raising toddlers is a rewarding yet challenging phase of parenting that often leaves caregivers searching for guidance and effective strategies. Toddlers are constantly exploring the world around them, asserting their independence, and developing their personalities. As a parent or caregiver, understanding the unique needs and behaviors of toddlers is essential to provide them with the support and guidance they require during this crucial stage of development.

In this podcast, I’ve compiled a list of practical tips for parenting toddlers. Some are simple (have snacks at the ready on trips), others require some effort (making a balance beam), and yet others are just adulting reminders (make that will).

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.

Three takeaways from Think Again by Adam Grant. Learn about the surprising impact of household conflict on kids, what the best negotiators do, and the case against valedictorians.

In the last 150 years, we've moved from horses to cars and landed on the moon, yet in schools, not much has changed. School curriculums should. Here are things every kid should learn that they probably aren't.

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.

Saying “be careful” sounds harmless but it may have a negative impact on your child’s development. Learn why this is a concern, the importance of kids experiencing risk according to science, and what to say instead of “be careful.”

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.

Uncover the Indicators of Emotional Resilience: Embrace psychological flexibility, foster a growth mindset, establish robust boundaries, shoulder emotional responsibility, maintain a long-term perspective, validate yourself, and commemorate your progress. These cues are your guide to building resilience and gracefully overcoming life's hurdles.

Learn what the best dads have in common.

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.

Episode 1! Learn what The Growth Kit podcast is all bout.