Down To Earth 🌎

Estimated read time: 3 minutes and 47 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “The best way out is through.” - Robert Frost ​ 📊 Health Hack: Stretch your wrists for 30 seconds each after texting or typing—prevents carpal tunnel and resets posture. ​ 🍽️ Recipe: Chicken Romano Meatballs​

Welcome back to another beautiful edition of Down To Earth!

It’s the freakin’ weekend—so make sure you have a great one.

I’m heading out on a little trip for a friend’s birthday and can’t wait to get into the mountains! 🏔️🎉

Let’s jump in!

• 🏃‍♀️ Run on Empty?
• 🥳 Say Goodbye to Clogged Arteries
• ❌ Defrosting Disaster
• 🦄 Discover the Hidden Ritual

🏃‍♀️ Run on Empty?

You may have heard of “fasted cardio” buzzing around like an over-caffeinated squirrel! 🐿️

But what does it really mean? Let’s break it down!

1. What’s Fasted?​
   While some define it as an overnight fast of 10-12 hours, others say just 4-5 hours without food is enough.
   😱 Basically, you’re running on low glycogen stores—your body’s carb stash.
2. Glycogen: Your Energy Buddy​
   Think of glycogen as your body’s energy savings account.
   It’s stored in your liver and muscles, ready to release glucose when you need a boost. 🥇
3. Why Try Fasted Cardio?
   • Burn More Fat: Running without breakfast can shift your body to burn fat over carbs, similar to the trendy ketogenic diet. 🔥
   • Efficient Fat Oxidation: Studies show more fat gets burned when exercising in a fasted state, making you a fat-burning machine! 💪
   • Convenience: No need to whip up a breakfast feast—just lace up and hit the pavement! 🥯✖️
4. The Catch​
   Not everyone’s body vibes with fasted cardio! If you’re aiming for high-intensity workouts, you might feel like a turtle in quicksand without your glycogen. 🐢
   Also, if you have chronic health issues, consult your doc before diving into the fasting pool! 🏊‍♀️

​Article Link​

🥳 Say Goodbye to Clogged Arteries

You can take steps to reverse the damage and start leading a heart-healthy life. Here are the top foods to help you clear the artery congestion and feel fabulous! 🎉

1. Garlic Cloves 🧄
   • Contains allicin, a natural blood thinner that prevents clots and reduces blood pressure.
   • Aim to eat garlic once a day, whether raw or cooked!
2. Turmeric Tea ☕️
   • Packed with curcumin, it fights inflammation and helps prevent plaque build-up.
   • Drink it after meals and consider adding black pepper and a little coconut oil for better absorption!
3. Natto (the Funky Fermented Soybean) 🍱
   • Contains the enzyme nattokinase that breaks down fibrin, reducing plaque formation.
   • Give this traditional Japanese dish a try for some funky arterial health!
4. Leafy Greens 🥬
   • Rich in nitrates that help arteries relax and improve blood flow.
   • Have a side of leafy greens with nearly every meal—your arteries will thank you!
5. Green Tea 🍵
   • Possibly a better morning boost than coffee!
   • Regular consumption may aid in cleaning out arteries—hello, heart health!
6. Olive Oil 🛢️
   • Use extra virgin olive oil to lower bad cholesterol while raising the good stuff!
   • Drizzle it on salads for a yummy twist!
7. Lemons 🍋
   • Contain hesperidin, which protects blood vessels from damage.
   • Squeeze some zest into your water or dish for a tasty health kick!

​Article Link​

❌ Defrosting Disaster

Picture this: You’re ready to whip up a delicious dinner, but your frozen meat is still rock-solid.

Ah, the temptation of the microwave’s defrost setting!

But hold your horses! 🐴 Professor Costas Stathopoulos, a food scientist from Abertay University, says it’s a no-go.

Here’s the meat of the matter:

1. Bacteria Ballet 💃 – Thawing meat in the microwave can allow parts to get warm enough for bacteria to throw a party.
   • USDA Tip: If cooking right away, you’re good! But partial cooking can lead to potential splashes of pathogenic revelry.
2. Weird Flavor Alert 🚨 – Jess Pryles from “Hardcore Carnivores” warns of “warmed over flavor.”
   • This happens because fats go rancid. Yikes! No one wants a meaty disaster on their plate!
3. Rubbery Ruckus 🦆 – Microwaving can change the texture of your meat.
   • Water molecules vibrate, causing proteins to structure differently.
   • Result? Tough and rubbery meat that could be mistaken for a bouncy ball!

Best Thawing Techniques for Your Meaty Delight:

• Chill in the Fridge 🥶 – This is the safest method. Plan ahead as it takes 24+ hours, but your meat will be bacteria-free and tasty!
• Cold Water Soak 🌊 – Put your meat (in a leak-proof package) in cold water. Change the water every 30 minutes. Cook it immediately after thawing!
• Cook from Frozen 🍽️ – Yes, you can! Just plan for about 50% longer cooking time.

​Article Link​

🦄 Discover the Hidden Ritual

Ah, the bliss of a shower!

The magic doesn’t end when you step out of the water.

After-shower care is just as crucial! 🩺

🔍 Why You Should Moisturize​
Hot showers feel great, but they can strip your skin of essential oils.

Without them, your skin dries out, becoming itchy and tight. Ouch! 😫

And guess what? As water evaporates, it takes precious moisture with it.

So, no moisturizer? That’s like leaving your soulmate on read—just plain wrong! 💔

⏰ When to Apply​
​Get your moisturizer on in 3-5 minutes after showering! 🚀

Your skin is still wet, which helps the lotion soak in like a sponge.

Pro tip! Keep that bottle of lotion next to your towel. It’s like having a superhero sidekick! 🦸‍♂️

📋 What to Look For​
Not all moisturizers are created equal.

🕵️‍♀️ Ingredients Matter!​
Go for emollients and humectants like:
- Ceramides: They fix your skin barrier. 🛡️
- Glycerin: Draws water in. 💧
- Hyaluronic Acid: A moisture magnet! 🧲
- Squalene: Preserves moisture like a pro! 😎
- Shea Butter & Petrolatum: Shields against dryness. 🛡️🌰

For dry skin, choose richer creams—those delightful products thick enough to scoop out with four fingers! 🙌

​Article Link​

🚀 Join Our Community!

Tired of promising yourself you'll get healthier, only to slip back into old routines when life gets busy? You're not alone—so why tackle it alone?

Here’s what you’ll get when you join:

✅ Real Connections: Create true connection with people who actually get it.
✅ Ask + Get Feedback: Share questions, ideas, or that weird supplement you found on TikTok.
✅ Stay Accountable: Join group challenges that’ll make daily healthy habits actually stick.
✅ Build Momentum: No more starting over—just steady progress, with a squad.

(you’ve got nothing to lose—it takes less than a minute)

✨ Join Today ✨

📚 Ryan's Book Of The Week

What if getting healthier wasn’t just about what you eat, how you sleep, or how many steps you take… but about how much awe you feel?

Stay with me. 😌

This week’s book isn’t about doing more — it’s about feeling more. More wonder. More stillness. More "holy crap, life is beautiful" moments that shift your whole perspective.

💡 Why read it?

• Learn how awe literally changes your brain and reduces stress.
• Reconnect with curiosity (aka the thing we lose when we “grow up”).
• Discover the science behind those goosebump moments that make you feel alive.

If you’ve been feeling burnt out, bored, or a little numb — this book is like opening a window in a stuffy room.

📖 Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner

🚀 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

​

Received this email from a friend? 🏄 Join the community and subscribe here www.bedownto.earth​