Down To Earth 🌎

Estimated read time: 4 minutes and 23 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “The future is not something we enter. The future is something we create.” - Leonard I. Sweet ​ 🍽️ Recipe: Almond oat bars​

Hello all! And welcome to another fabulous edition of Down To Earth.

This week has been all over the place, but I’m proud to say I haven’t let my exercise routine slip—and neither should you! 💪

Lately, I’ve been realizing how easy it is to stick with good habits when you’re feeling motivated and energized... but what really counts are the days when you just don’t feel like it. That’s where the magic happens. ✨

AlsoOOO—I’m going to a hot spring on Saturday and I’m hecka excited. 😄

I hope you all have the best weekend ever (please, please, please take time to recharge 🧘‍♀️🛁).

Let’s dive in!

• 💤 From Groggy to Glorious
• 🌟 What They Know That You Don’t!
• 🧀 Why Parmesan Outshines Eggs in Protein!
• 🧭 Lost in Chaos?

💤 From Groggy to Glorious

Let’s talk about melatonin, your go-to sleep hormone!

It’s like that friend who shows up at the party eager to dance. But wait! 🎉 Too much of a good thing can leave you a bit… groggy!

Here’s what I learned: 🤔

1. Melatonin Magic – Within 30 minutes, I felt heavy-eyed and ready to hit the hay! 💤
2. But Hold Up! – Waking up was like trying to get a cat out of a sunbeam. 🌞 The blue light from my phone? Yeah, it just kept pulling me back.
3. Time Matters – I had to schedule my melatonin like a hot date.

But then: Magnesium Bisglycinate and Jujube! 🍑

• Why Magnesium?​
  This mineral is like your calm buddy who keeps cool in a crisis. It helps relax your muscles and calm your mind, making you feel cozy and ready for sleep!
• What about Jujube?​
  Think of it as your fruity friend from traditional Chinese medicine—it’s got properties that promote relaxation. The perfect combo! 🍏✨

💡 Actionable Tips!

• If you’re struggling with sleep, consider trying magnesium bisglycinate instead of relying solely on melatonin.
• A good night routine can include a warm bath, a good book, or even some light stretches to signal your brain that it’s time to wind down.

​Article Link​

🌟 What They Know That You Don’t!

You may have heard of the Blue Zones — now, let’s dive into the world of the “super agers.”

These are the phenomenal folks, around 1,400 healthy seniors aged 80 and older that cardiologist Eric Topol has studied for over six years.

Initially, Topol thought their longevity was all in their genes.

Spoiler alert: he was wrong! 🚫🧬

What topped the list for longevity?

Exercise! 🏋️‍♀️

Topol revealed it’s the ultimate game-changer for slowing down the aging clock.

But wait… there’s more! 🌟

While exercise is the superstar, factors like diet and social interactions also matter.

Here’s Your Action Plan for Longevity:

1. Get Moving! Aim for 150 minutes of moderate-intensity activity a week. Think of activities like:
   • Gardening 🪴
   • Ballroom dancing 💃
   • Yoga 🧘
   • Taking brisk walks 🚶‍♂️
2. Strength Train! 🏋️‍♂️
   • Focus on resistance training.
   • It doesn’t just build muscle; it sharpens your mind, increases bone density, and improves your balance — crucial for preventing falls!
3. Make it Short and Sweet!
   • Just 30 to 60 minutes a week can reduce the risk of early death by 10% to 20%.

​Article Link​

🧀 Why Parmesan Outshines Eggs in Protein!

Did you know that parmesan cheese is the ultimate protein-packed delight?

While eggs boast about 6 grams of protein per egg, parmesan takes the crown with a whopping 10 grams of protein in just an ounce! Talk about a cheesy upgrade! 😋

Why should you consider adding parmesan to your diet?

1. Complete Protein: Unlike some foods, parmesan contains all the essential amino acids your body needs. That’s like having a superhero team in one cheese! 🦸‍♂️
2. Digestive Dynamo: Sensitive to lactose? Fear not! Parmesan is aged longer, which means it has lower lactose levels, making it easier on the gut. ☁️
3. Calcium Champion: With about 26% of your daily calcium needs per ounce, parmesan is a strong contender against eggs. Calcium is crucial for bone health, and guess what? Your body absorbs it effectively from parmesan! 🦴
4. Vitamin Boost: Just 3.5 ounces of this cheesy delight can help you hit your daily goals for B12 and biotin. Vitamins galore! 🎉

But wait, there’s a catch! 🚨

• Parmesan is notorious for being high in sodium—over 1,800 mg in just 100 grams!
• High sodium is linked to increased heart disease risk—yikes! ⚠️

What can you do?

• Enjoy parmesan in moderation.
• Balance it with low-sodium foods, or pair it with fresh veggies. 🥗

​Article Link​

🧭 Lost in Chaos?

If the word “mindfulness” makes you roll your eyes, guess what? 🤨 That might just mean you need a healthy dose of it!

Mindfulness isn’t about meditating on a mountaintop like a serene guru. 🏔️
It’s about being present and aware, even when life’s a whirlwind of chaos. 🌪️

Why Mindfulness Matters:

• Attention Matters: Rather than ignoring your stress, mindfulness encourages you to pay attention to your thoughts, emotions, and even your racing heart. 💓
  This awareness can empower you to make better choices and connect with yourself and others.
• Grounding Yourself: In a world of doomscrolling and distractions, mindfulness is a superpower that pulls you back to the moment. 🕒

Here are six simple micro-practices you can sneak into your day to give mindfulness a whirl:

1. Breathe Deeply: When your mind is a jumbled mess, pause and take a few deep breaths. 🌬️ Just remind yourself, “I’m here.” This not-so-zen practice can reset your mood in under a minute!
2. Feel Your Steps: Leave your phone behind while walking, even if it’s just to the subway. 🚶‍♂️ Pay attention to how your feet hit the ground. Trust me, your mind will thank you!
3. Listen Up: Next time someone’s chatting away, put away distractions. 📱 For 30 seconds, focus entirely on them. You might find a surprising connection develop!
4. Finish One Thing: In the age of multitasking, give your brain a break! 🧠 Complete one task and give yourself permission to breathe before starting the next one.
5. Embrace Stress: Next time tension hits, don’t ignore it. 💥 Feel that tight jaw or racing heart. Acknowledge it, and let it move through you instead of letting it pile up.
6. Shift Intentions: When closing your laptop for the day, do it with purpose. 🖥️ Shift your mindset from ‘work’ to ‘presence.’ This little switch can transform your evening routine!

​Article Link​

📚 Ryan's Book Of The Week

Okay, sounds dramatic, but: what if you’ve been breathing wrong your whole life? 👃😮‍💨

This week’s book will mess with your head in the best way. It dives into how your breath affects everything — your sleep, your energy, your focus, even your mood. And best of all? You already have everything you need to fix it.

💡 Why read it?

• Learn how small breathing tweaks can boost your health big time.
• Discover why mouth breathing is lowkey wrecking your energy.
• Get simple, science-backed tools to feel calmer, clearer, and stronger.

It’s weirdly fascinating, instantly usable, and might just change how you breathe forever (in a good way).

📖 Breath: The New Science of a Lost Art

🚀 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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