July 2025
Why You Should Keep the Old Forks
Not long ago, we bought new silverware. Heavier, nicer stuff. But we never got rid of the old, cheaper set. At first, we kept them âjust in case,â but over time, I noticed something. Every time I reached into the drawer, I found myself choosing the new silverware and appreciating it.
Thatâs when I realized: the old forks serve a purpose. Without them, the new ones wouldnât feel special. Theyâd just become⌠normal. Thatâs the hedonic treadmill. We adapt fast. Research has even shown this regression to the mean in large lottery winners. What once felt like an upgrade becomes background noise, our satisfaction resets, and we begin to move the goalposts and search for the next thing to improve.
This might seem like a small thingâbut life is made of small things. The feel of the fork is a momentary reminder to appreciate what I have. I try to build more of those reminders in: camping, fasting, cold showers, and reading about World War I or II. They reset my perspective. They shift the baseline back to reality.
I try to teach my kids the same. We focus on less stuff, more awareness. When they ask for something new, we talk about enough. We name our luck out loud. And yes, I still catch myself complaining about Wi-Fi or reheating leftovers. But thatâs when I try to pause, zoom out, and remember that Iâm fortunate to have these problems.
âBrian
đ Stuff of the Month
đď¸ Articles
đď¸ The Growth Kit (Podcast)
Full list of episodes here. Follow The Growth Kit on Instagram. Subscribe to your favorite podcast player (Spotify, Apple). And please leave a review!
đĽ Best of the Month
âHe who fears he shall suffer, already suffers what he fears.â
âMichel de Montaigne
đ§ 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.
đ Book: Blind Spots: When Medicine Gets It Wrong, and What It Means for Our Health by By Marty Makary MD
đ Product: ZBiotics: A probiotic drink engineered to break down acetaldehyde, the toxic byproduct of alcohol that causes hangovers.
â Question of the Month
Q: What does "leaky gut" mean, and how can I prevent it?
A: "Leaky gut" refers to increased intestinal permeabilityâwhen the gut lining becomes too porous, letting things like food proteins, toxins, and microbes into the bloodstream. This can trigger systemic inflammation and has been linked to autoimmune issues, skin problems, brain fog, and chronic fatigue. Itâs still being researched, but growing evidence supports the gut barrierâs role in whole-body health.
What weakens the gut lining?
Chronic stress and poor sleep
Frequent use of NSAIDs (like ibuprofen)
Diets high in processed foods, seed oils, and alcohol
Mold exposure and environmental toxins
Excessive endurance training without recovery
How to support your gut barrier:
Eat to rebuild: bone broth, fermented foods, prebiotic fiber (onions, artichokes, green bananas), and polyphenols (berries, rosemary, olive oil)
Rotate your plant foods to diversify your microbiome
Reduce glyphosate exposure by choosing organic when possible
Use digestive bitters or apple cider vinegar to support stomach acid
Include minerals like zinc, magnesium, and glutamine for gut lining repair
Manage light exposure: blue light at night disrupts circadian rhythms that affect gut lining integrity
⢠Do this: Add one gut-healing food (like sauerkraut or bone broth) and remove one common gut irritant this week (like NSAIDs or processed snacks).
âąď¸ Brutal by Design
A new section where each month Iâll be sharing one brutally hard workout, something that challenges strength, grit, and capacity. These wonât be efficient or beginner-friendly. Theyâre designed to hurt.
Ground Exploder
Purpose: Build anaerobic power and explosiveness through plyometric training
Equipment: None or a Plyo Box
Workout:
Jump Squats: 5x10
Skater Bounds: 4x12/side
Tuck Jumps: 4x6
Broad Jumps: 3x8
Optional (with Plyo Box):
Depth jumps: 4x4
Box Jumps: 4x3
Tip: Land soft and controlledâquiet feet = clean mechanics
Optional Misery: Add a 2-minute jump squat finisher
đĄ Things Iâve Learned
đ§ Mind
The Copper Connection for Brain Health
A new NHANES study linked higher copper intake with better cognitive scores on memory, fluency, and processing speed tests. The benefit peaked at around 1.2 to 1.6 mg/day and was strongest in adults with a history of stroke. This doesnât prove cause and effect, but itâs a powerful reminder that food choices significantly impact brain health.
Do this: Add more copper sources to your plate, such as cashews, sunflower seeds, oysters, spinach, and yes, dark chocolate.
Beyond Happiness or Meaning
Youâve heard of the two classic goals: a happy life (pleasure) and a meaningful life (purpose). But research suggests thereâs a third: a psychologically rich life. That means new experiences, curiosity, and complexity. even discomfort. After doing a deep dive into the Stoics and challenging my thoughts on happiness, I've found that pleasure and meaning are great, but this is the one that resonates most with me.
Do this: Read outside your usual genre, take a different route, or learn something weird. Get curious, embrace challenges, and reap the rewards.
Wisdom Worth Bookmarking
Kevin Kelly dropped 101 Additional Advices, a follow-up to his cult-favorite Excellent Advice for Living. Some of my favorites:
Admitting that âI donât knowâ at least once a day will make you a better person.
Most arguments are not really about the argument, so most arguments canât be won by arguing.
Donât fear failure. Fear average.
Best sleep aid: first, get really tired.
To tell a good story, you must reveal a surprise; otherwise it is just a report.
College is not about grades. No one cares what grades you got in college. College is about exploring. Just try stuff.
Youâll never meet a very successful pessimistic person. If you want to be remarkable, get better at being optimistic.
đŞ Body
The Danger of âJust One Long Runâ
Researchers tracked over half a million runs and found that injuries shot up when a single session jumped more than 10% over your longest run from the past 30 days. Injury risk was highest when runners more than doubled their previous longest run in one go.
Do this: Build your long runs gradually and donât let a burst of motivation sabotage your progress. Plan with a 10% buffer rule.
Organic Diet = 70% Less Glyphosate
Researchers tracked urine samples from 16 people before and after a 5-day organic diet. Glyphosate levels plummeted 70 to 83%, with most of the drop happening within just three days. The conclusion? Food is a primary exposure routeâand your body clears it fast when the source is removed.
Do this: When possible, go organic for your staplesâand especially for your kids.
âMuscle Bankingâ Might Save Your Life
A new study of over 2,300 adults with heart failure found that those who exercised before hospitalization had a 25% lower risk of death after discharge. Even light activity (30 minutes of moderate or 20 minutes of vigorous exercise just once per week) was enough. Only 53.5% of participants reported regular exercise, but those who did had higher survival rates across the board, especially in the first 90 days after leaving the hospital.
Do this: Build your reserves with at least one workout a week, then progress from there.
đŻ Dad
Want Your Kids to Love Nature Later?
A new study of 2,109 U.S. adults found that wild childhood nature experiencesâlike hiking, camping, or fishingâwere the strongest predictor of time spent in nature as an adult (β = 0.279, p < 0.001). In contrast, more âdomesticatedâ outdoor time (like backyard play) didnât have the same impact. Attitudes and self-efficacy mattered too, but the early exposure to immersive, adventurous nature stuck the most.
Do this: Take your kids hiking, not just to the playground. It builds lifelong habits, not just afternoon fun.
Only 8% of Teens Can Do This Basic Adult Task
According to University of Michigan researcher Sarah Clark, only 8% of 18-year-olds can schedule their own doctorâs appointment. In a study of parents with teens aged 17â18, just 25% said their child could take the right dose of OTC meds, and only 50% believed their teen could handle a minor injury. Wow.
Do this: Start giving your kids low-risk responsibility now so theyâre not overwhelmed later.
The First 5 Years Shape Risk Tolerance
Using data from the Minnesota Longitudinal Study, researchers found that the biggest predictor of sexual and risky behavior at age 23 wasnât poverty, it was growing up in unpredictable environments between ages 0 and 5. This aligns with evolutionary models suggesting early chaos triggers a âfast lifeâ strategy: act now, plan less.
Do this: Prioritize predictable rhythms and emotional safety in the early years. This includes everything from mealtimes and bedtimes to your reaction in situations.
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