Down To Earth 🌎
Estimated read time: 4 minutes and 11 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “We can see through others only when we can see through ourselves.” - Bruce Lee
📊 Health Hack: Chew fennel seeds after meals—ancient digestion trick that freshens breath and eases bloating
🍽️ Recipe: High-Fiber Chai Energy Balls
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Happy Monday, everyone!
I got a lot of feedback the other day when I mentioned that if there was enough interest in the topic of being more creative, I’d write an article about it-so here it is:
Stop Being Productive: Why Your Best Ideas Come From Doing Nothing
Let’s dive in!
- ✈️ Why Airplanes Turn Your Gut into a Gas Chamber!
- 🏦 Ever Heard of a Brain Bank?
- 🍽️ Revolutionize Your Energy
- 🦵 Is Your Head Sabotaging Your Knees?
✈️ Why Airplanes Turn Your Gut into a Gas Chamber!
Oh, the joys of air travel! Forget about luggage; let’s talk about our gassy companions—that’s right, your belly.
If you find yourself puffing up like a balloon on planes, you’re not alone!
This flatulence fiesta is due to physics: as cabin pressure decreases, gas expands in your intestines. 💨
But wait, there’s more! Why the excess gas? Here’s the double whammy:
1. Space: Your abdomen has more room to hold gas mid-flight.
2. Sedentary Motion: Sitting still slows down your gut’s motility, making gas linger longer—talk about an unwelcome travel buddy! 🛋️
Now, here’s a gastroenterologist-approved tip for smoother sailing.
Watch What You Eat: In the days leading to your flight, steer clear of high FODMAP foods! These little devils ferment in your gut, generating extra gas. 🚫🍎 You know, foods like:
- Dairy: Milk, ice cream 🥛🍦
- Fruits: Apples, pears 🍏🍐
- Veggies: Broccoli, cauliflower 🥦🥬
Say “no thanks” to carbonated drinks too! They can make your belly want to party… and not in a good way. 🥤❌
Quick Tips for Air Travel with a Sensitive Stomach:
- Hydration is Key: Drink water to combat that dry cabin air. 💧
- Avoid Eating Too Fast: Slow down, and save your gas! 🐢
- Stretch it Out: If you start feeling bloated, get up and walk or do some in-seat stretches. Your intestines will thank you! 💃
Article Link
🏦 Ever Heard of a Brain Bank?
Aging can turn our memories into Swiss cheese—full of holes! 🧀 But don’t fret! Some folks show cognitive resilience 🦸♂️ and keep their memory sharp despite the odds!
Here’s the scoop:
- Cognitive Reserves: Think of your brain as a bank. 🏦 Some people have a well-developed brain bank, allowing them to tap into their reserves when age starts to rob their mental wealth!
- Study Insights: Autopsies from the ’80s revealed people with brain changes linked to dementia who still functioned fabulously! 🎉 These individuals had cognitive reserves, helping them stave off symptoms.
- Protective Measures: Research shows that a robust cognitive reserve can help fend off diseases like dementia, MS, and Parkinson’s. 🔒
So, how do we build our own brain bank? Here are your actionable tips:
- Engage in Learning: 🧩 Try new hobbies or activities that challenge your brain. Think puzzles, language lessons, or even juggling!
- Eat Brain-Healthy Foods: 🥦 Fuel your brain with leafy greens, fatty fish, and nuts. Remember: You are what you eat!
- Stay Active: 🏃♀️ Exercise regularly; it boosts blood flow to your brain, keeping it fit and fabulous!
- Practice Mindfulness: 🧘♂️ Stress isn’t a friend to your brain. Meditation or yoga can work wonders!
Article Link
🍽️ Revolutionize Your Energy
Medium-Chain Triglycerides (MCTs) might just be your new brain buddies! 🤓
What are MCTs?
They’re special fats that your body gobbles up quickly, providing instant energy! ⚡️
Unlike their long-chain cousins (LCTs), MCTs have a shorter chain length, allowing for faster absorption. Think of them as your metabolic rocket fuel! 🚀
Why Should You Care? 🤔
Here are a few brainy benefits:
1. Quick Energy Boost: Perfect for when you’re hitting the gym or tackling a project! 🏋️♂️📚
2. Brain Health: Helps enhance focus and clarity. A potential aid for cognitive health! 🧠💪
3. Weight Management: May keep you feeling full—perfect when trying to shed those pesky pounds! 🏃♂️🏋️♀️
Top 9 MCT-Rich Foods To Snack On 🍽️
- Coconut Oil: 62-65% MCTs. Toss it in coffee or smoothies! ☕️
- Palm Kernel Oil: Great quick energy source! 🌴
- MCT Oil: Your concentrated kick! Mix it into anything! 🍶
- Grass-Fed Butter: A buttery boost in your coffee!
- Cheese: Who doesn’t love a cheesy snack? 🧀
- Whole Milk: Creamy goodness with a side of MCTs!
- Greek Yogurt: Snack, munch, and gut-health galore!
- Coconut Milk: Dairy-free delight for curries and smoothies! 🥥
- Coconut Meat: Crunchy, chewy, and downright delicious! 🌰
Possibly Downside Alert! ⚠️
- Digestive Drama: Introduce slowly to avoid tummy troubles!
- Calorie Count: Keep an eye on those calories; moderation is key!
- Gut Flora: Balance is everything; too much can disturb it!
Article Link
🦵 Is Your Head Sabotaging Your Knees?
Ever heard that running is bad for your knees? Well, Dr. Rangan Chatterjee and movement expert Helen Hall disagree! 🕺 Here are the juicy takeaways:
- Knee Pain Myth: Running itself isn’t the villain! 👋 It’s often your form and head position that are at fault. If you’ve got knee pain, check where your head is! If it’s too far forward, it can add extra weight, putting stress on those knees.
- Head Position: Your head weighs about 5 kg (that’s like carrying a backpack full of snacks!). 🎒 The further your head is from a good position, the more strain on your knees. It’s all about mass management! So, regal posture, folks! 👑
- Find Your Feet: Got pain when walking or running? Let’s not forget about the importance of your feet! Many have ticklish, hypersensitive feet. Give them a good rub or “foot wipe” on a rough surface to wake them up! 🦶✨
- Movement Matters: And here’s the kicker! When you incorporate proper foot wiping, studies show your body can operate more efficiently. After just a few minutes of foot wiping, people report feeling more grounded, balanced, and even faster! 🏃♂️💨
- Action Step: Get those feet some love! Start by rubbing them on a doormat while cleaning your teeth. 🦷 Make it a fun morning ritual! Aim for 2 minutes, two times a day, and feel the difference.
Podcast Link
📚 Ryan's Book Of The Week |
Ever eat a salad while secretly dreaming about fries… and then feel guilty either way? 😬 Yeah, our relationship with food can get weird real fast.
This week’s book is like the cool therapist friend who tells you it’s okay to love your body and love bread. It’s about unlearning the diet culture noise and actually enjoying food again—without shame, spreadsheets, or celery juice cleanses.
💡 Why read it?
- Ditch the guilt. Seriously.
- Learn how to eat in a way that’s nourishing and satisfying.
- Rebuild trust with your body—no food trackers required.
This isn’t a weight loss book. It’s a freedom from the nonsense book. And honestly? It might just change the way you look at every meal.
Starting today, dedicate 15 minutes each evening (before bed) to intentionally unwind—without screens or distractions—to signal to your mind and body that it’s time to relax and recharge.
Quick Examples:
Read a physical book, stretch gently, listen to calming music, journal briefly about your day, or sip herbal tea quietly.
Here's why (Science made simple!):
- An intentional wind-down routine tells your brain to slow down, making it easier to fall asleep.
- Calming evening rituals significantly improve sleep quality and duration.
- Better sleep leads to clearer thinking, higher productivity, and improved mood the next day.
💬 Your Turn (Reply Today!):
Hit reply right now and tell me what calming activity you'll be choosing tonight—I'd love some fresh ideas!
🚀 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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