June 2025
The Strongest I’ve Felt, While Flat on My Back
Last month, I was hit hard by a virus. For two full days, I was laid up in bed, unable to even stand in the shower without the fear of passing out. I lost 8 or 9 pounds in less than a week and basically rotted away under the covers. It was the sickest I’ve been in years.
And yet, mentally, I was okay. Actually, more than okay.
Usually when I get sick, I spiral. Frustrated, anxious, pacing the walls in my head. I hate the lost productivity, the wasted PTO days, the missed time with my family. I ruminate: Did I not get enough vitamin D? Should I have been sleeping more? Could I have prevented this somehow? But this time… this time was different.
This time, I was grateful.
As I lay there, weak and sweating through another fever wave, I thought: This will pass. It might take a few days. It is going to be annoying. But I’ll recover.
Psychologists call this “downward counterfactual thinking”—imagining how much worse things could be—and it’s something I’ve done for a long time. I don’t know when it started, but it’s helped me through tough workouts, stressful moments, and the everyday frustrations of parenting (like getting up for the fifth time in the middle of the night). And through this frequent use, I’ve built up a mental muscle that I can flex as needed in more dire situations.
I think, I’m not in a POW cell or suffering a traumatic injury. I don’t have a spinal cord injury or a degenerative illness.
I have a strong marriage, healthy kids, a secure job, and a body that—despite the virus—still works.
I pull these scenarios partially from patients I work with but more so from some of my favorite books like Endurance, Man’s Search for Meaning, Prisoners of the Castle, and Unbroken.
There’s a quote: “Comparison is the thief of joy.” I’d argue the opposite. Comparison, when used intentionally, is a tool. A way to reframe suffering, to remind yourself of what you do have.
So yes, I was sick. But I was also stronger than I've been in a long time.
—Brian
🎙️ The Growth Kit (Podcast)
🥇 Best of the Month
Happiness is the absence of the striving for happiness.
—Chuang-Tzu
🎧 Podcast: What are teenagers actually seeing on their phones? by Search Engine
📖 Book: Hello, Cruel World!: Science-Based Strategies for Raising Terrific Kids in Terrifying Times by Melinda Wenner Moyer
🎁 Product: SaunaBox SmartSteam Kit Pro
❓ Question of the Month
Q: What are three simple tests to check if my posture needs work?
A: Good posture isn’t just about standing like a soldier. It’s about being able to move freely without pain, hold positions comfortably for long periods, and maintain alignment through everyday tasks. If you struggle with this, it can affect everything from your breathing to your joint health. Here are three quick self-tests to see if your posture might need work:
The Wall Test: Stand with your back against a wall—heels 2–4 inches away, with your butt, upper back, and head touching the wall. Can you easily slide your hand behind your lower back? A small space is normal, but if you can fit your whole fist, you might have excessive lumbar arching (a.k.a. anterior pelvic tilt).
The Forward Head Test: Look at your side profile in a mirror or have someone take a photo. Is your earlobe aligned over your shoulder, or is it drifting forward? If your head sticks out like a turtle’s, that’s a sign of forward head posture, linked to neck strain, headaches, and poor breathing mechanics.
The Overhead Reach Test: Raise both arms overhead while standing tall. Can you reach your arms straight up by your ears without arching your back or shrugging your shoulders? Limited range or compensation suggests tightness in your lats or poor thoracic mobility—both common in people who sit a lot.
Got a question? Email me: contact@mindbodydad.com.
💡 Things I’ve Learned
🧠 Mind
What Happened When Phones Lost Internet for 14 Days
A randomized controlled trial published in PNAS Nexus found that blocking mobile internet on smartphones for just two weeks improved mental health, attention span, and overall well-being. Participants still had access to texting, calls, and desktop internet, but cutting off mobile access led to more time spent in nature, exercising, and socializing in real life. 91% of participants improved in at least one category—with attention gains comparable to being 10 years younger and mood improvements greater than typical antidepressant results.
Do this: Try a 24–48 hour break from mobile internet. Leave texts and calls on, but log out of browsers and apps, and pay attention to what shifts.
A Nutritional Approach to Migraine Relief
Researchers analyzed NHANES data from over 7,000 adults and found that higher intake of vitamin B6 (≥ 2.39 mg/day) and folate (≥ 502 mcg/day) was linked to significantly lower odds of severe headaches and migraines—34% lower risk with B6 and 43% with folate. Even better, the effect was synergistic, meaning combining both had the greatest benefit. These effects held up regardless of age, sex, or income level.
Do this: Add more B6- and folate-rich foods like eggs, leafy greens, avocado, and grass-fed beef to your meals if migraines are an issue. And when in doubt, consider a high-quality multivitamin.
SSRIs Tied to Increased Cognitive Decline in Dementia
A national cohort study of nearly 19,000 adults with dementia found that SSRI use—especially at higher doses—was linked to faster cognitive decline, greater risk of severe dementia, fractures, and death. The biggest declines were seen with escitalopram, citalopram, and sertraline, though the average annual drop was modest. While causation isn’t confirmed, the findings suggest that antidepressants may not work the same in people with dementia and could carry added risk.
Do this: If you're caring for someone with dementia who’s on antidepressants, talk to their provider about the risks and whether the benefits still make sense.
💪 Body
Collagen Improves Joint Pain, ADLs, and Mood in Active Adults
A randomized controlled trial found that 10 to 20 grams of collagen peptides daily significantly improved joint pain, activities of daily living (ADLs), and both physical and mental well-being in active adults aged 40 and up. The study used validated tools like KOOS and VR-12 and showed that mental health scores improved with 10g/day, while physical scores improved with 20g/day, but only in females. Pain relief was strongest in those exercising more than 180 minutes per week.
Do this: Collagen is an incredibly underrated tool. I typically add 5 grams of this grass-fed collagen powder and notice a difference in not only joint health but also in my skin health (especially after being in the sun for a while) and muscle growth. After reading this study, I’m planning to test higher doses (closer to the 10–20 gram range) to see if the added benefits hold up.
Air Quality Crisis: Most Countries Fall Short
New data from IQAir shows that only 7 countries met WHO air quality standards in 2024, including Australia, New Zealand, and Iceland. The United States ranked 22nd, falling short of WHO’s recommended PM2.5 limit of ≤5 μg/m³. At the other end, Chad, Bangladesh, and Pakistan were the most polluted. Only 17% of global cities met the standard, and the recent shutdown of the U.S. State Department’s overseas air monitoring program could worsen the situation—cutting off reliable data in 34 countries, especially in Africa and Asia.
Do this: Reduce indoor air pollution by using HEPA filters, avoiding synthetic fragrances, ventilating your space, and adding air-purifying plants like peace lilies or snake plants.
From Soil to Cells: Food-Based Defense Against Microplastics
Two recent reviews shed light on the growing threat of microplastics (MPs) and nanoplastics (NPs) in our food system—and how diet may help fight back. A 2025 study in Environmental Sciences Europe showed that plastics from mulch, biosolids, and fertilizers are accumulating in agricultural soil, infiltrating the food web, and possibly impacting human health. Meanwhile, a review in the Journal of Pharmaceutical Analysis highlights that anthocyanin-rich foods (like blueberries, purple cabbage, and black rice) may counteract microplastic-induced oxidative stress, inflammation, and hormone disruption. These natural pigments interact with key hormone receptors and support cellular resilience—even as exposure becomes unavoidable.
Do this: Eat at least one cup of anthocyanin-rich fruits or vegetables daily to support your body’s defense against microplastics that may already be in your food, water, and soil.
🎯 Dad
Free Play in Early Childhood Predicts Better Self-Regulation
A study of over 2,200 children from the Longitudinal Study of Australian Children found that time spent in unstructured quiet play (ages 2–5) and active play (age 4–5) predicted better self-regulation abilities two years later. Even after adjusting for prior self-regulation and known confounders, free play remained a strong predictor. Kids who had just 1 to 5 hours of active free play each week showed notable gains in behavior, attention, and emotional control—outcomes reported by parents, teachers, and observers.
Do this: Give toddlers and preschoolers daily space for quiet, unstructured play and outdoor movement without screens or adult-led agendas. Let them get bored. Let them play by themselves. Let them be kids.
Car Seats Acting as Unexpected Contraception
A 2020 study found that U.S. car-seat laws led to a 7.8% drop in third-child births among women aged 18–35—roughly 8,000 fewer births in 2017, compared to 57 child lives saved that year. Researchers estimate that since 1980, stricter car-seat laws have resulted in around 145,000 fewer births. The main reason? Most standard cars can’t fit three car seats, and upgrading to a larger vehicle creates a financial and logistical barrier. The decline was specific to third births and remained significant even after controlling for income, car access, and household size.
Summary PSA: Drowning Is Silent—Here’s What to Watch For
Contrary to Hollywood, drowning is usually silent and fast—no yelling, no waving. In fact, 10% of children who drown do so in front of adults who don’t realize it’s happening. A child may stay upright, mouth at water level, unable to call for help, and go under in less than 60 seconds. Signs include a glassy stare, vertical posture, head tilted back, or appearing to “climb” an invisible ladder. This instinctive drowning response, first described by Dr. Francesco Pia, happens when the body is too focused on breathing to cry out or move deliberately.
Do this: Learn the quiet signs of drowning, always ask “Are you okay?” if someone looks off in the water, and if kids suddenly go quiet, check fast. Check out this article for great tips.
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