Down To Earth 🌎

Estimated read time: 4 minutes and 58 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “If you change the way you look at things, the things you look at change.” - Wayne Dyer ​ 🍽️ Recipe: Salmon with Olive Caper Relish​

I'm not sure how you’re all doing, but that image perfectly sums up how I’m feeling this week.

For some reason, life has been flying by these past couple of weeks, and that’s exactly how my mind was—nonstop—up until a few hours ago.

I sometimes get into these “go go go” states and have to pause for a second just to reflect on how wild life really is.

Like seriously—how insane is it that we’re even here, on this spinning rock called Earth, just out here breathing? Don’t worry, I’m not about to get all philosophical on you… but grounding myself in that thought actually helps a lot.

Anyway, something that’s been helping me lately is ditching the overwhelming to-do list and instead focusing on the one thing. What’s the one thing I need to get done today—so that even if everything else falls apart, I’ll still feel okay?

Let’s dive in!

• 🌜 Can Sesame Oil Help You Sleep?
• 💊 Is Your Vitamin C Game Strong Enough
• 🎉 The Sweetest Trap
• 🎭 Beyond the Bloated

🌜 Can Sesame Oil Help You Sleep?

Ah, sleep! The magical land where you recharge your batteries for another day of adulting.

Did you know? Up to 70 million people in the U.S. are sleep-deprived! 😱

So, what’s the lowdown on sesame oil? 🥢

1. Shirodhara: The Drip, Drip, Drip Method 💧

Imagine a warm sesame oil waterfall on your forehead!

This method, called shirodhara, isn’t just a fancy word—it’s a technique to help you chill and possibly sleep better!

• Research Alert!​
  A study from Journal of Alternative and Complementary Medicine says people who got sesame oil dripped on their foreheads reported better sleep than those who got ordinary water! 🚿
• Pro Tip: Find a trained practitioner to give you this treatment—don’t DIY at home unless you’re a highly trained oil dripper! 😜

2. Sesame Oil in Your Food: Not Just for Stir-Fry! 🍽️

Sesame oil is hiding some ninja nutrients, especially tyrosine!

• The Science:​
  A 2016 study found that tyrosine helped reduce stress responses in rats. So, could it work for us humans? Maybe! But experts like registered dietitian Courtney Barth say we need more research before using L-tyrosine as a sleep aid. 🧐
• Caution Cone:​
  If you’re battling depression or severe sleep issues, it’s a good idea to talk to a health professional before slathering sesame oil all over your meals! 🤔

​Article Link​

💊 Is Your Vitamin C Game Strong Enough

We’ve all reached for that tasty orange juice or popped a vitamin C supplement when we feel the sniffles coming on.

But what’s really happening in our bodies? 🤔

1. When a cold virus sneaks in through your nose or mouth, your immune system kicks into high gear.
2. It starts an inflammatory response—yes, the one that gives you those delightful cold symptoms, like a runny nose and cough! 🤧
3. White blood cells are activated, ready to knock out those pesky invaders.

Now here’s the scoop on Vitamin C:

• It’s water-soluble, meaning your body doesn’t store it like a squirrel hiding acorns for winter. 🐿️
• It gets absorbed from the food or supplements you consume and is thrown into the blood for immediate action!

So why do you need enough Vitamin C every day?

• If you’re not getting enough Vitamin C, your body might not have what it needs to fight off that cold effectively!

Fun fact: Taking Vitamin C after you feel sick isn’t like waving a magic wand! 🪄
You can’t just binge on C and expect a miracle overnight.

Research says:

• High doses (up to 1,000 mg daily) can actually help support your recovery from colds more effectively. 💊
• That’s where a good Vitamin C supplement shines!

​Article Link​

🎉 The Sweetest Trap

🥤 Sugary Drinks = Higher Diabetes Risk!

A study from Brigham Young University (BYU) reveals a shocking discovery:

Drinking sugary drinks (think sodas 🍭 and fruit juices 🍊) is linked to a 25% higher risk of developing type 2 diabetes for every 12oz you consume! That’s like the soda can version of handing your body a little diabetes invitation! 🎉

🍏 But What About Food?

Good news alert!

The researchers found that eating sugary foods doesn’t have the same effect. 🍰

🤔 But Why Is Liquid Sugar So Sneaky?

When you drink your sugar, it’s absorbed faster than if you eat it in food. This rapid absorption can lead to spikes in blood sugar levels, which your body has to battle! ⚔️

🍹 What About Fruit Juices?

You might think fruit juice is a healthy choice, but here’s a juicy twist:

Each 8oz of fruit juice is linked to a 5% higher risk of type 2 diabetes! So, if you’re slurping down juice thinking you’re making a power move for health, think again! 🤯

🔢 Let’s Break Down the Numbers!

• 1 can (12oz) of soda = +25% diabetes risk
• 1 glass (8oz) of juice = +5% diabetes risk
• Baseline diabetes risk (example): If your risk is 10%, drinking four sodas could bump it to a whopping 20%! 🚨

🚫 Liquid Sugars: The New Villains?

Lead researcher Dr. Karen Della Corte suggests it’s time to reassess our dietary guidelines.
Instead of attacking all sugars blindly, we should focus on liquid sugars as the real villains in this story! 🦹‍♂️

🎯 Takeaway Tips: What to Do?

1. Stick to whole fruits instead of fruit juices — they come packed with fiber which helps balance out the sugar! 🥭
2. Limit sugary beverages. Choose water, herbal teas, or even try sparkling water with a splash of natural juice for that fizz fix! 🚰
3. Embrace the balanced approach: A donut every now and then is A-OK; just don’t guzzle down the soda! 🍩
4. Listen to your body! Make small adjustments and see how you feel — because your health journey should be as delightful as a slice of cake (without the sugar crash)! 🎂

​Article Link​

🎭 Beyond the Bloated

A recent survey by Talker Research has some eye-opening stats:
- Only 28% of us feel completely healthy.
- The remaining 72% of folks are facing various ailments.

Let’s break it down a bit:

• Tired for 12.9 days a month 😴
• Mood swings cropping up for 10.1 days 🎢
• Tummy troubles haunting us for 9.8 days 🍽️👎
• Headaches knocking at our door for 7.5 days 💥

That means, on average, we feel healthy for just 19 days in a month!

That’s nearly two weeks mired in the fog of fatigue, headaches, or tummy troubles.

But wait, there’s more! 🎉
- 65% of folks say health issues hinder job performance.
- 40% say it affects their motivation to exercise.
- 15% find it steals quality time with family.
- 32% of men report challenges in the bedroom due to these issues. 🍆😳

The gut seems to be the star player in our discomfort saga!

A whopping one in three Americans regularly deals with gut issues.

Many of these stomach woes are serious and shouldn’t be ignored!

Katie Lucas, CMO of Doctor’s Best, hit the nail on the head:

“When your gut is unbalanced, everything else begins to suffer.”

Indeed! It’s about more than just digestion; it’s about reclaiming joy in life!

​Article Link​

📚 Ryan's Book Of The Week

Be honest — when’s the last time you “rested” but still felt tired afterward? 😴

(If you just thought about that one weekend where you binge-watched 12 episodes of a show and somehow felt more drained... this one’s for you.)

This week’s book is about why most of us suck at resting — and what to do about it. Spoiler: it’s not just about sleep.

💡 Why read it?

• Discover the 7 types of rest (yes, there are that many).
• Learn why you still feel exhausted even if you're “doing nothing.”
• Get actionable tips to restore your energy without needing a full vacation.

It's like a permission slip to stop hustling for a minute — and actually recharge.

📖 Sacred Rest by Dr. Saundra Dalton-Smith

🚀 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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