August 2025
The Luck Audit: How Chance Changes Everything
I recently listened to a podcast called No Stupid Questions that dug into the idea of merit. Angela Duckworth shared something she called a “luck audit,” walking through moments in her life where luck, and not planning, skill, or merit, played an undeniable role in shaping who she is today.
I was inspired to do my own version of this gratitude list-twist, which made me appreciate how different my life could have been without a handful of these moments.
My childhood era. I grew up in the ‘90s at the perfect intersection of technology and childhood. Old enough to learn computers and the internet as they took off, but just young enough to escape being glued to a screen or addicted to social media.
A state hospital rotation. During grad school, I did a rotation at a state psychiatric hospital. One that I thought was useless as an OT. In reality, it was where I met my wife. That single stroke of luck shaped my entire future as a husband, father, and person.
The microeconomics detour. Freshman year, I took a required economics class, realized within weeks that I did not like the path of this business major, and nearly stumbled into occupational therapy thanks to a friend (Hey Ally) who happened to live nearby and suggested I sit in on a class. That chance pivot turned into my career, my purpose, and ultimately the foundation for everything I write and teach today.
Being raised by authoritative parents. My parents had a rare willingness to let me take risks. They let me get dirty, encouraged free play, let me choose my own adventures, and most importantly, let me fail. That freedom to experiment and figure things out for myself taught me how to assess situations, take calculated risks, and recover when things didn’t go as planned. In short, it made me resilient. It’s the same mindset that drives many of the choices I make today, and it continues to pay off.
The cut that redirected me. Getting cut from the high school soccer team closed one door and opened another. It pushed me into rowing where I met lifelong friends and it sparked my lifelong passion for fitness, training, and nutrition.
The near misses. Then, of course, there are the countless near misses: the spinal cord and brain injuries that didn’t happen, the accidents I narrowly avoided, the moments where the outcome could have been entirely different.
It’s easy to point to effort, discipline, or merit when telling our stories, but if we’re being honest, luck has always been part of the equation. Better to be lucky than good, they say, and I think that’s true. Luck doesn’t excuse effort, it amplifies it. The real challenge is recognizing where fortune shows up and then doing everything in your power to build on it.
Challenge: run your own luck audit. List 5 things that have shaped where you are right now, consider how things could be different, be grateful.
-Brian
🎙️ The Growth Kit (Podcast)
🥇 Best of the Month
“He“There is only one success—to be able to spend your life in your own way.”
— Christopher Morley
🎧 Podcast: The Most Inspiring Autobiography I've Read: Chung Ju-yung Founder of Hyundai by Founders. Maybe a bit different than a typical MBD recommendation but fascinating.
📖 Book: How to Live by Derek Sivers
🎁 Product: I’ve been looking for a non-plastic carbonator to replace my Soda Stream for years. I finally found one. It’s the Drinkmate InstaFizz. Not all of their products are non-toxic (i.e. stainless steel, not plastic) but this one is!
❓ Question of the Month
Q: Do I need supplements if I eat a balanced diet?
A: If you’re consistently eating a wide variety of nutrient-dense foods, you’re probably covering most of your bases. Yet research shows that even people with high-quality diets can fall short on key nutrients. For example, about 90% of Americans don’t get enough vitamin D, and roughly 70% fall short on magnesium. Omega-3 intake is also low for most people who don’t eat fatty fish regularly.
Supplements are not a replacement for whole foods, but they can act as a safety net. Think of them as filling in the gaps rather than building the foundation. Blood work is the best way to know if you’re deficient in something like vitamin D, B12, or iron. Otherwise, focusing on protein, vegetables, and healthy fats should remain the priority.
Do this: If I had to highlight a few well-supported options for the average adult, I’d look at omega-3s (Performance Lab and Carlson’s are two reputable brands), vitamin D (NatureWise), and magnesium (Solaray Magnesium Glycinate).
⏱️ Brutal by Design
A new section where each month I’ll be sharing one brutally hard workout, something that challenges strength, grit, and capacity. These won’t be efficient or beginner-friendly. They’re designed to hurt.
Stadium Sufferfest
Purpose: I’m doing a Spartan race at Citizen’s Bank Park soon so this is a version of a workout I’m doing to prep for the stairs and the obstacles.
Equipment: Slam ball, jump rope, furniture sliders, and a Plyo Box
Workout:
Stair Sprints: 5 ascents (walk down for recovery)
Box Jumps: 3x12/leg
Mountain Climbers (I use furniture sliders)
Jump Rope: 100 reps
Slam Ball Throws: Slam a 25# ball 15x, reaching overhead each rep
Tip: Move with urgency, but don’t blow up on the first set. Pace it like you’re mid-race.
Optional Misery: Run a mile before and after the workout.
💡 Things I’ve Learned
🧠 Mind
Can Supplements Help With Depression?
More people are turning to natural remedies like herbal teas, vitamins, and supplements to help manage their mood. A recent review pulled together 209 clinical trials on popular over-the-counter (OTC) products for depression.
Strongest evidence: omega-3s, St John’s Wort, saffron, probiotics, and vitamin D.
Worth watching: lavender, lemon balm, chamomile, folic acid, zinc, tryptophan, and Rhodiola—all showed encouraging but early results.
Safety: Most products were well tolerated, but many studies didn’t report side effects clearly.
Big gap: Very few trials tested these remedies alongside therapy or prescription meds, even though that’s how many people actually use them.
My take: I've been experimenting with supplements in a variety of ways for years, including how they affect my mood. My anecdotal findings match up with those in the "strongest evidence" section. Here are my favorites.
What Keeps You Alive Longer: Happiness or Purpose?
Feeling happy about your life matters, but research suggests that having a sense of purpose might be even more powerful for longevity. A massive 23-year study following nearly 6,000 people found that purpose in life (whether through work, relationships, or service) was a stronger predictor of lifespan than general life satisfaction. Purpose gives people direction, helps them recover from setbacks, and makes aging more resilient.
Do this: Want to boost your longevity? Don’t just chase happiness, find something that gives your days meaning.
40 Lessons from a 40-Year-Old
I'm inching closer to the top of the hill, so these lessons from Paul Millerd hit home. Here are some of my favorites.
I’ve never looked back and regretted being more adventurous with my life. Assuming this is true still now it means I can probably be more adventurous than I feel comfortable with right now too.
I had some theories about parenting and how to raise kids. And then I had a child.
I’ve never seen a single person become happier by spending more time following politics or the news.
Reading history gives you more appreciation for the present by helping you see how consistently crazy humans have been at all times in history and how much more comfortable and safer the world has become.
💪 Body
Sleep Timing Linked to 172 Diseases
Poor sleep was linked to 172 diseases in a study of 88,461 adults followed for almost 7 years. Nearly half of the risks came from irregular sleep timing and rhythm, not just sleep duration. Researchers suggest that keeping sleep consistent is as important as nutrition and exercise.
Do this: Go to bed and wake up at the same time every day. Keep it consistent, set a bedtime alarm as a reminder, and have a good wind-down routine (e.g. reading).
Protein Intake Protects Your Brain
A Harvard-led study of more than 77,000 people over two decades found that higher protein intake was linked to a lower risk of subjective cognitive decline. Plant proteins were especially powerful, lowering risk by about 26% compared with carbs. Beans, legumes, fish, and lean poultry stood out as top foods for preserving memory.
Do this: Aim for 0.8 grams of protein per desired body weight. Here are some of my favorite sources.
HEPA Purifiers as Heart Protection
A new randomized trial tested whether HEPA air purifiers could lower blood pressure for people living near highways. The results showed a clear benefit for those with elevated systolic blood pressure (120 mmHg or higher). Participants in that group saw an average drop of about 3 mmHg. This is a small but clinically meaningful change, since even a 2 mmHg drop can reduce heart attack and stroke risk.
Do this: If your blood pressure runs high and you live near busy roads, consider placing HEPA purifiers in your bedroom and living area. We love the Alen air purifiers and have three of them throughout our house.
🎯 Dad
Leveling the Playing Field for Left-Handed Students
About 10% of kids are left-handed, yet most school supplies and desks are designed for right-handers. Lefties often press against spiral notebooks, bump elbows with desk partners, or get messy writing angles. This article provides some good tips for parents and teachers, such as the following.
Do this:
From Scrapes to Strength: Building Resilient Kids
This article from The Growth Equation provides some good tips for resisting the cultural pull of “safetyism” and letting kids experience the trial and error of unsupervised play. Overprotection might shield them from scrapes, but it also robs them of the chance to grow into resilient, flexible adults. Here are some suggestions from the article.
Do this:
Ask yourself if your fears are high probability and local or based on rare but salient stories and global. If the latter, allow your fears to be there, but don’t let them dictate your actions.
Acknowledge, accept, and expect your kids to get hurt, both physically and emotionally, during adult-free play. As you’ve read above, this is the point!
Identify actual threats (e.g., the main road) and set firm boundaries that protect actual safety. Then, within those boundaries, get out of your kid’s way.
Resist the urge to go crazy with the youth sports industrial complex.
Strength Training and Smarter Kids
A 2023 review of over 50 studies found that resistance training provides small but meaningful improvements in kids’ cognitive function, academic performance, and classroom focus. Students who engaged in resistance training showed better outcomes than those in combined strength-plus-cardio programs.
Do this: Encourage your child to do age-appropriate strength activities such as bodyweight exercises or resistance bands 2–3 times per week.
Like this newsletter? Check out previous monthly newsletters.
P.S. Help me bring health and happiness to more people--share this link with your friends and family so they can also learn awesome stuff.
