Down To Earth 🌎
Estimated read time: 3 minutes and 37 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: "Life is a learning experience, only if you learn." - Yogi Berra
📊 Did you know?: Owning a dog may reduce your risk of heart disease. The American Heart Association reports that pet ownership, particularly dog ownership, is associated with lower blood pressure, cholesterol levels, and a reduced incidence of obesity.
🍽️ Recipe: Slow-Cooker Pork Tacos
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Wednesday is back, baby 🍼!
I don’t know about you, but I’m so ready for some summertime 😎. I can’t wait for warm sunshine ☀️ all the time!
Also, if you haven’t already, check out our weekly challenge toward the end. I know you’re all super busy, but trust me—these are worth it!
Let’s jump in!
- ❄️ Ice Baths vs. Saunas
- ⏳ The Hidden Dangers of Hustle Culture
- 🍚 The Not-So-Innocent Truth About Your Rice
- 🔥 Strengthen Your Legs & Core
❄️ Ice Baths vs. Saunas
You’ve seen it – the post-workout ice bath warriors vs. the sauna lovers sweating it out like rotisserie chickens.
But what’s actually helping your muscles recover? 🧐
A study put 30 men through a brutal leg extension workout and then split them into three groups for recovery:
1️⃣ Cold bath (11°C for 11 minutes) ❄️
2️⃣ Hot bath (41°C for 25 minutes) ♨️
3️⃣ Lukewarm bath (36°C control group) 🚿
Here’s what they found:
✅ Hot baths helped muscles regain strength faster – Within 24 hours, the hot group had significantly better force production.
✅ Hot baths reduced soreness – After 48 hours, those who soaked in heat had a higher pain threshold, meaning less DOMS and a faster return to training.
❌ Cold baths weren’t as effective – The cold and control groups still had decreased force and more soreness after 48 hours.
Wait… but doesn’t ice help with pain? 🤨
While ice baths can feel amazing (and make you feel like a warrior from the north❄️), they might not be ideal for muscle recovery after resistance training.
Ice restricts blood flow, which may delay the delivery of nutrients needed for repair.
So, what should you do?
🔥 Hit the sauna or take a hot bath after lifting—it may help you train more often with better quality workouts!
🌊 If you LOVE cold therapy (same 🥶), use it for mental resilience or after endurance sports, not necessarily right after heavy lifting.
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⏳ The Hidden Dangers of Hustle Culture
Ever feel like you’re constantly grinding, but somehow not getting closer to the life you actually want?
You’re not alone.
Many of us—especially the overachievers out there (yep, looking at you)—fall into the dopamine-fueled cycle of busyness addiction.
🚀 The Problem:
- Hustling hard feels productive.
- But sometimes, you’re just checking boxes, not achieving real progress.
- The satisfaction of sending an email or crossing off a task? That’s just your brain high-fiving itself with dopamine, not actual success.
➡️ The Wake-Up Call:
Your energy isn’t infinite. Grinding 24/7 in your 20s and 30s might show you your limits, but keep pushing, and eventually, the fuel runs out.
🎯 The Fix:
✅ Trade “busy” for “impactful”—Ask yourself: Does this really move me forward?
✅ Build systems that prioritize what actually matters over just filling time.
✅ Remember that your work should serve your life, not replace it.
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🍚 The Not-So-Innocent Truth About Your Rice
Think white rice is the safest bet? Think again. 🧐
Rice—no matter the color—is a sneaky sponge for arsenic and other heavy metals.
Why? Because it’s grown in waterlogged fields that soak up arsenic like a thirsty camel 🐪 in the desert.
And brown rice? Even higher in arsenic than white rice (yikes)—though its fiber might help you poop some of it out.
But don’t panic! Here’s how to make your rice safer:
✔ Rinse until the water runs clear (but don’t feed that arsenic water to your plants—sorry, Mom! 🌱❌)
✔ Cook it like pasta—boil it in excess water, then drain. Bye-bye, toxins! 👋
✔ Chill out—cooking and refrigerating rice boosts resistant starch, making it gentler on blood sugar. ❄
🚶♂️Bonus tip: Take a 2-min post-meal walk to help your mitochondria process all that starch like a pro.
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🔥 Strengthen Your Legs & Core
Want stronger legs and a rock-solid core in just two weeks?
Meet your new best friend: The Walking Bridge! 🏗️
Here’s how to do it:
1️⃣ Lie on your back with knees bent. 🛏️
2️⃣ Flatten your back, push through your heels, and lift your hips. Your body should form a straight line from shoulders to knees.
3️⃣ Hold this position and take 4 small steps forward, then 4 steps back. 🚶♂️
4️⃣ Lower down, rest, and repeat!
💥 Why this works:
👉 Forces your core to stabilize as you move.
👉 Works your hamstrings, glutes, and pelvis muscles hard.
👉 The unilateral movement (working one side at a time) makes both sides of your body stronger and more balanced!
Do 5-15 reps, 3 sets, with 1-minute rest in between. ⏳
😏 Just a warning—your hamstrings might cramp up at first. That just means they need the work! Stick with it, and soon you’ll be walking like a bridge-building champion. 🚀
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📚 Ryan's Book Of The Week |
Ever feel like your brain is a browser with 37 tabs open… and somehow, one of them is playing music but you can’t find it? 😩 Same.
This week’s book is basically a deep breath for your overstimulated mind. It’s all about slowing down, getting clear on what actually matters, and cutting through the mental chaos we all wade through daily.
💡 Why read it?
- Learn how to stop reacting to everything like a caffeinated squirrel. 🐿️
- Discover how doing less can actually help you accomplish more.
- Get simple strategies to prioritize your time, energy, and sanity.
If you’re tired of feeling busy but not productive — this book might just be your new favorite self-care tool.
We kicked off the week with this simple but powerful challenge—if you haven’t jumped in yet, now’s the perfect time:
Every night before bed, write down 3 specific things you're genuinely grateful for that happened that day.
It could be a great workout 💪, a delicious meal 🍽️, a laugh with a friend, or even finding matching socks! 🧦
Here's why:
- Daily gratitude journaling increases happiness and satisfaction with life.
- Helps shift your mindset towards positivity and reduces stress.
- Improves sleep by calming the mind before bedtime.
💬 Your Turn (Reply Today!):
Hit reply and share one small, everyday thing you’re grateful for today.
Let’s keep the good vibes going strong—midweek is the perfect time for a reset. I’d love to hear from you! 🌟
🚀 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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