Down To Earth 🌎
Estimated read time: 3 minutes and 37 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “If they don’t give you a seat at the table, bring a folding chair.” - Shirley Chisholm
📊 Did you know?: Your brain literally shrinks when you're dehydrated. Even mild dehydration can cause the brain to temporarily shrink in size, leading to slower thinking and headaches .
🍽️ Recipe: Pesto Breakfast Sandwich
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Hello, beautiful people!
So, last Monday, I literally tried to give you all free money… and nobody took it!
"Ryan, what are you even talking about?"
Well, I gave you a barcode to use at Starbucks, and not a single person used it. So, here we go again!
This is not a scam—take my money, please!
What you need to know:
📌 Scan the QR code at Starbucks to use the balance.
📌 Please keep it to something small (a coffee, tea, or a little treat) so more people can enjoy!
📌 The balance isn’t unlimited, so if it doesn’t work, that just means the love has already been spread!
Let's dive in:
- 🤸♂️ Hit the gym on an empty stomach?
- 😳 Oops… Did I Just Overreact Again?
- 🍽️ Think Your Diet Is Safe?
- 🪨 What If Hard Times Were Actually Helping You?
[NEW] Yes, I do listen! Now that all the votes are in, I’ve added a weekly book recommendation section, which you can find toward the end.
🤸♂️ Hit the gym on an empty stomach?
Ever debated whether to hit the gym on an empty stomach or after a good meal?
Well, a new study looked at exactly that—examining people training during Ramadan, when they either worked out fasted (afternoon) or fed (at night after eating).
🔬 What did they find?
- Muscle mass & fat loss? No major differences.
- Strength gains? Fed group saw bigger improvements in squat & deadlift.
- Hormones? Fed group had higher testosterone, while fasted group had higher cortisol (yikes)
💡 Takeaway:
If you’re fasting but want to maximize strength, try to train after eating. Your muscles (and ego) will thank you. 😎
Could training in the morning after a night of eating change things? 🤔 Maybe, but we don’t have the data yet! Science, hurry up. 🏃♂️💨
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😳 Oops… Did I Just Overreact Again?
Ever felt like you hit the “react” button instead of “pause” when emotions surge? 😅
Let’s flip the switch and build that mental resilience with Dr. Tracy Marks’ Pause Method:
1️⃣ Pause and Notice: As soon as you sense those pesky physical signs of anger—like beating hearts or clammy hands—take a deep breath or count to three. No need to panic! Just breathe. 🧘♀️
2️⃣ Acknowledge: What’s bubbling inside? “I feel angry” can be a game-changer! Naming your emotion gives you a cooler headspace. It’s like putting a name tag on your feelings. Hello, frustration! 🙋♂️
3️⃣ Understand Your Reaction: Ask yourself what’s hitting those emotional nerves. Spoiler: Sometimes the current situation is just a mirror to your past. 🪞
4️⃣ Select a Response: Got space between the emotion and action? Think like your wisest self: How would they handle this? 🤔
5️⃣ Engage Mindfully: Finally, take action based on your values—not just a knee-jerk reaction. Think of it as choosing the right playlist for the right mood. 🎶
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🍽️ Think Your Diet Is Safe?
Ready to live your best short life? 😜 Let’s dive into the top culprits that can zap your lifespan!
1️⃣ Soda: This bubbly villain is packed with sugar and artificial sweeteners that could turn your health from bubbly to flat. How about a sparkling water instead? 💧
2️⃣ Ultra-Processed Meat Substitutes: Tofurkey might trick you into thinking you’re being health-conscious, but it’s often just a lab experiment in a package! Aim for real foods that don’t require a scientist’s explanation. Stick to whole foods when possible! 🥦
3️⃣ Breakfast Cereals: They sing sweet promises but are often just sugar in a box. When you’re craving that crunch, replace it with nutrient-dense oats or healthy homemade granola instead!
4️⃣ Ultra-Processed Sauces and Dressings: Yes, that delightful ranch may also feature a toxic chemical party! 🥳 Look for homemade or clean labels with real ingredients—we want tasty, not toxic!
5️⃣ Alcohol: Moderate is the name of the game here! If you indulge, stick to light drinking.
Podcast Link
🪨 What If Hard Times Were Actually Helping You?
First things first—when tragedy strikes, instead of asking “Why me?” ask: “How can I serve?” 🤝 This shift in perspective can channel your energy into making a difference rather than dwelling in despair.
Remember, it’s not about finding blame or getting caught up in negativity. It’s about uniting as a community to uplift each other. 🌍✨
Here’s the kicker: When you focus on the good, you activate a powerful cycle of positivity that benefits both you and those around you. Now that’s a win-win! 🏆
Need an immediate mindset shift? Try asking “What’s the good here that I can’t see yet?” or “How can it get better than this?” Your brain is programmed to find answers, and these questions will shift your focus from problems to possibilities! 🤔💡
Feeling overwhelmed? Just breathe! This is a great time to tap into practices like meditation or prayer—it’s not just for the spiritually-inclined anymore!
So, let’s get to it! Choose to be proactive today. Surround yourself with uplifting people, practice gratitude, and look for moments of joy—even in tough times. After all, you are a beacon of light for others, even when the storm clouds roll in. 🌈💪
Podcast Link
📚 Ryan's Book Of The Week
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Ever told yourself, “I’ll start Monday”… only to find yourself elbow-deep in a bag of chips by Wednesday? Yeah, same. 😅
This book is all about making tiny, manageable changes that actually stick. No crazy overhauls. No willpower marathons. Just small, smart tweaks that add up over time.
💡 Why read it?
- Learn why your brain is basically a lazy raccoon when it comes to habits. 🦝
- Discover how to trick yourself (in a good way) into making better choices.
- Finally stop hitting snooze 12 times every morning. ⏰
If you want to be healthier, stronger, or just a little less chaotic, this book is a game-changer! 🙌
🚀 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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