Down To Earth 🌎
Estimated read time: 3 minutes and 45 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Motivation gets you started. Habit keeps you going.” – Jim Ryun
📊 Did you know?: A lack of sleep for just one night can slow reaction time as much as being legally drunk.
🍽️ Recipe: Chicken Jambalaya
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It's yadnoM! Yup, that's Monday spelled backward, and I am frickin' hyped for this week.
Not only is it snowing right now (which I love more than anything), but I also just finished another book on my 2025 list. (Don't worry—scroll to the bottom to check out my review!)
Let's get into it:
- 📱 Are You "Fubbing" Your Happiness Away?
- 🤐 Hidden Sugars Are Hacking Your Cravings
- 🔥 Drink Coffee This Way
- ⚡ Lose Pounds Without Starving
📱 Are You "Fubbing" Your Happiness Away?
Ever find yourself scrolling through your phone while your friend is talking?
That’s called fubbing—and it’s robbing us of meaningful connections! 😱
Recent research shows that just having your phone nearby can zap 30% of the smiles out of a waiting room. Yikes!
To reclaim your joy, here’s a playful mantra: WWW—What for? Why now? What else? 🤔
1️⃣ What for? Ask yourself why you’re reaching for your phone. Is it for a specific purpose or just a distraction? Use your phone for tasks, not mindless scrolling.
2️⃣ Why now? Recognize your emotional triggers. Boredom, anxiety, or just habit? Knowing this can help you break free from the phone trap!
3️⃣ What else? What opportunities are you missing? By looking up from your screen, you might catch a beautiful sunset or share a laugh with a nearby friend! 🌅😊
Video Link
🤐 Hidden Sugars Are Hacking Your Cravings
Did you know your gut is more than just a food processing plant? 🍽️
When you indulge in something sweet, like that extra slice of cake 🍰 (we won’t judge!), your gut senses the sugar before your taste buds even get a whiff!
This triggers a pathway through the vagus nerve, which sends a signal straight to your brain, nudging it to release dopamine—the feel-good chemical that makes you want more! 😍
Here’s the kicker: even hidden sugars can create cravings you’re not consciously aware of!
So if your favorite BBQ sauce has sugar in it, your brain might be cranking up the desire for more, even if your taste buds aren’t in on the secret! 🤐
How to use this brain-body connection for better health:
- 🎉 Pay attention to food labels—look for sneaky sugars!
- 🍏 To boost your mood without the sugar crash, opt for L-tyrosine (found in turkey, chicken, nuts, and beans) which helps produce dopamine naturally.
- 🌿 Get your omega-3s by adding some fatty fish (like salmon) to your meals—this twist might just help ward off those bleaker moods! 🎣
Podcast Link
🔥 Drink Coffee This Way
Ready to turn your morning cup of joe into a fat-burning potion? 🔥
Here’s the scoop: Coffee not only stimulates lipolysis (that’s fancy-talk for breaking down fat) but it also ramps up fatty acid oxidation – meaning more fat gets burned!
For optimal results, enjoy black coffee on an empty stomach about 30 minutes after waking – resist the urge to dive into that breakfast bagel just yet! 🥯
And here’s a pro tip: Wait 30 to 60 minutes after your coffee before eating to let those fats dance away on their own! 🎶💃
Feeling adventurous? Combine that cup with some light cardio or a sauna session for an extra metabolic boost—it’s like giving your body a pep talk! 🎉
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⚡ Lose Pounds Without Starving
Ready to shed those pesky pounds without feeling like you’re on the brink of starvation or spending your life at the gym?
Start by defining your why for losing weight—it should be bigger than the couch that’s calling your name. 🛋️
When cravings strike, have a lifeline—a buddy or coach—to remind you why you started. 🤗
Next, know your starting point with a bio-impedance scale.
This nifty tool tracks both fat mass and muscle—because losing muscle isn’t the goal! 🎉
Weigh yourself once a week, and don’t let daily fluctuations mess with your mojo!
To tackle those cravings, banish your trigger foods from your home.
If nuts are your Kryptonite, they’ve got to go!
Instead, fill your pantry with clean proteins (grass-fed beef, Greek yogurt, eggs) and fiber sources (non-starchy veggies, berries). 🥦🍓
Here’s where it gets juicy: always eat protein first. This keeps you full and helps regulate blood sugar.
What about timing, you ask? Cut off eating at least two hours before bed and aim for a maximum eating window of 10-12 hours. Oh, and get those steps up—aim for at least 8,000 daily to keep that metabolism humming! 🚶♀️
Celebrate little wins—like a reduced waist measurement or just surviving the week without binging on pizza. 🥳 It’s the journey that matters, so let’s make it fun!
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📖 The Four Agreements
I've been meaning to read The Four Agreements for about two years now, and honestly, once I started, it was one of those books where after each chapter, I thought, Well, duh—of course that makes sense! 🤦♂️
But then, I started noticing small shifts in my life just from being more aware of these four simple yet powerful agreements.
Instead of breezing through it, I found myself needing to pause, digest, and reflect on how I could actually apply these lessons to my life.
If you're on the fence about reading this book, I’d say go for it!
It simplifies four key principles that, IMO, if you truly focus on, could have a massive impact on your daily life. 🌱
🌀 Ryan's Weekly Obsessions
February 3rd-7th
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Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
www.bedownto.earth