Down To Earth 🌎

Estimated read time: 4 minutes and 04 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: "Be kind whenever possible. It is always possible." - Dalai Lama ​ 📊 Health Hack: Sniff rosemary oil while studying or working—boosts memory recall and focus (it’s basically a cheat code herb). ​ 🍽️ Recipe: Greek Sheet-Pan Chicken​

We're back, baby!

First off, I’ve been trying to hit the gym every morning—and let me tell you, it’s been tough.

I recently started testing out different pre-workouts and wanted to share this article.

I liked that it breaks down the pros and cons of using them.

I’m planning to try a bunch of different kinds to see what works best (I’ll report back 🫡).

Second, let me just say—I got a haircut yesterday, and OMG. I really need to learn how to cut my own hair. I don’t need anything fancy, but I feel like I pay an arm and a leg every time I go.

Let’s jump in!

• 🌙 The Midnight Snack Dilemma: Treat or Trick?
• ⚡️ The Secret to More Energetic Walks!
• 🦷 Brushing in the Shower?
• 🏃‍♀️ Why Runners Are Addicted to Joy!

🌙 The Midnight Snack Dilemma: Treat or Trick?

Ahh, late-night snacking! 🥳 Is it a delightful ritual or a sneaky saboteur?

Let’s dig into the truth about midnight munchies! 🚀

1. It’s Complicated! ✨

• Eating before bed can have pros and cons!
• What and when you snack matters.

2. The Not-So-Great News 👎:

• 🍔 Weight Gain: Late-night noshing can mess with your hunger hormones, slow your metabolism, and trigger fat storage. Research says those who eat close to bedtime might feel hungrier and gain weight. 😱
• 🌙 Sleep Struggles: Late meals elevate metabolism and can disrupt slow-wave sleep—aka the good sleep! Say goodbye to that restful REM. 😴
• 🦷 Cavities Alert! Sugary snacks = potential tooth trouble! 🍭

3. The Bright Side ☀️:

• If you’re active or pregnant, a light snack may save your night! Those with diabetes might even benefit from a bedtime bite to stabilize blood sugar.

4. Snack Smart 🍏:

• Choose high-protein and fiber-rich goodies (think Greek yogurt or nuts)!
• Avoid spicy, fatty, and sugary monsters that leave you tossing and turning.

5. Slow and Mindful 🧘‍♀️:

• Snack mindfully! Tune in to your hunger cues and unravel the reasons for those midnight cravings.

​Article Link​

⚡️ The Secret to More Energetic Walks!

Do you love your outdoor walks but want to spice things up? 🌶️

A weighted vest could be your new best friend! Here’s the scoop on why you might want to give it a whirl:

1. Burn More Calories! 🔥
   • Wearing a weighted vest increases resistance during your walks.
   • This boosts your calorie burn and enhances fat loss! Who doesn’t want to be a walking calorie-scorching machine?
2. Build Muscle & Endurance! 💪
   • The extra weight pushes your muscles to work harder, promoting growth and endurance.
   • Think of it as your very own superhero cape!
3. Improve Posture! 📏
   • The vest helps keep you in alignment, engaging your core and stabilizing muscles.
   • Say goodbye to slouching!
4. Cardio Challenge! ❤️
   • Add intensity to your stroll as your heart works harder to pump that blood.
   • Hello, cardiovascular health!

But Wait… There’s More! 🚫⚖️

Before you run out and grab a vest, consider these potential downsides:

• Starting too heavy can strain your joints. Ease in with lighter weights and listen to your body!
• A vest that doesn’t fit right can lead to chafing or discomfort. No one wants that!

Pro Tips for Buying a Weighted Vest 🛍️

• Ensure a comfy, adjustable fit.
• Look for durable materials like nylon or neoprene.
• Choose a vest that allows for weight adjustments.
• Ensure it’s breathable to keep you cool.

How Heavy Should It Be? ⚖️

• Aim for 5% to 10% of your body weight.
• Beginners? Start with 5-10 pounds.
• Experienced? You could handle 15-20 pounds. Just don’t go overboard!

​Article Link​

🦷 Brushing in the Shower?

Have you ever thought about brushing your teeth while showering? 🤔

You’re not alone! A recent survey shows that 23% of Americans are already doing the deed in the shower. But let’s dive into some reasons you might want to hit the brakes on this habit.

1. Bacterial Buildup: 🚿
   Showers can be a hotbed of bacteria! 🌡️ The showerhead can harbor a slimy biofilm, which means you’re potentially scrubbing your pearly whites with a side of germs. Not exactly a minty fresh experience!
2. Ineffective Brushing: 🪥
   Most folks already struggle with proper brushing technique—even in front of a mirror! 🤷‍♂️ Without that reflection, you’re basically playing a game of dental roulette. 🎰

So, what’s the better plan? Here are a few tooth-friendly tips to elevate your brushing game:

• Take Your Time: ⏳
  Allocate dedicated time at the sink for your dental care. Your teeth deserve to be the main characters in this story, not just supporting cast members! 🌟
• Upgrade Your Gear: ⚡
  Consider an electric toothbrush with a timer. It’ll help you get those two minutes in without the need for a stopwatch! ⏲️
• Multitask Wisely: ☕
  Pair your brushing routine with other easy tasks—like organizing your bathroom goodies or brewing some coffee! This way, you keep your routine efficient without compromising your oral hygiene. 🙌

​Article Link​

🏃‍♀️ Why Runners Are Addicted to Joy!

Ever wondered why some people are obsessed with running? 🤔

It’s not just for torturing themselves – it’s about getting high… on endorphins and endocannabinoids! 🎉

Here’s the scoop:
1️⃣ Endorphins are like your body’s personal painkillers, about as comforting as a warm hug. 🤗

• They evolved to help our ancestors chase down dinner or escape from being dinner! 🦖
• Runners love them because they kick in after a longer run at a sweet spot of effort (think 6-7 out of 10 on the effort scale). ☁️

2️⃣ But guess what? Those endorphins can’t cross the blood-brain barrier. 😲

• Instead, your body produces endocannabinoids (the same things in marijuana) when you run. 🎈
• Research shows that even if endorphins are blocked, runners still feel the high!

So, how do you get in on this blissful feeling?

• Aim for 20-45 minutes of running at a pace where you can just barely chat. 😅
• Start with a warm-up and then hit that moderate grind! 💪

​Article Link​

🎯 Community Challenge (coming soon)

This is a new section launching next week alongside our new community! 🥳

📚 Ryan's Book Of The Week

If you’ve ever thought, “Why am I like this?” while reaching for your third iced coffee instead of doing the thing you said you’d do… same. 😂

This week’s book is all about understanding your brain without needing a neuroscience degree. It’s funny, helpful, and packed with little nuggets that make you go, “Oof. That’s me.”

💡 Why read it?

• Learn why your brain is kinda lazy (but in a lovable way).
• Get small mindset shifts that make daily life way easier.
• Finally stop beating yourself up for being “bad at habits.”

📖 The Lazy Genius Way by Kendra Adachi

🚀 If you loved today’s tips… imagine how much your best friend, workout buddy, or health-conscious coworker would, too. Forward them this email and make their day!

Until next time,

Ryan Lehman

Your guide to a balanced, healthy life

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