Down To Earth 🌎

Estimated read time: 3 minutes and 51 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “Be a positive energy trampoline—absorb what you need and rebound more back.” - Dave Carolan ​ 📊 Health Hack: Try a spoonful of almond butter after a sugary snack—healthy fats reduce insulin spikes and stabilize energy. ​ 🍽️ Recipe: Creamy Chicken Sausage Orzo Skillet​

Morning! Or good afternoon if you’re reading this not in the morning 😄

I’m currently typing this out as I wait to board a flight to Japan, and I’m not gonna lie—it’s soooo late, I think my brain is functioning at 10%.

All that to say, if I make a typo, act like you never even saw it 😜

And yes, I will still be posting! I’ll be here for two weeks and, of course, I will send along some pictures.

(By the way, if you’ve ever been before, don’t be shy—hit that reply button and send me some good recs on what to do!)

Let’s dive in!

• 🌅 Meals that Promote a Longer Life
• 🌴 Stress Takes a Vacation
• 🥄 Is Bone Broth the Key to Wellness
• 🧘‍♀️ The Surprising Link Between Sweat and Brain Power

🌅 Meals that Promote a Longer Life

Ever heard of the Nicoyan Peninsula in Costa Rica?

This place is a health haven with one of the highest concentrations of centenarians! 🥳

Let’s dive into their top 8 nutrient-dense foods that help them thrive.

1️⃣ Corn (Maize) 🌽:

1. They ferment it (yes, sometimes using saliva! 🤭).
2. Fermented corn is easier to digest and acts as a prebiotic, feeding your gut bacteria.

2️⃣ Legumes:

1. Black beans are a daily staple. 🍽️
2. When paired with corn, they create a complete protein!

3️⃣ Squash 🎃:

1. Packed with beta carotene—goodbye, free radicals!
2. High levels can reduce mortality risk by 31%! 😲

4️⃣ Poultry 🐔:

1. Locally raised chicken is enjoyed frequently.
2. It’s lean protein without a saturated fat overload!

5️⃣ Eggs 🥚:

1. Breakfast of champions! They mix eggs with beans and corn—a flavor fiesta!
2. Bigger breakfasts may boost metabolic health.

6️⃣ Papaya 🍈:

1. Contains enzymes that enhance digestion. Hello, better protein absorption!
2. Also rich in beta carotene—notice a theme here?

7️⃣ Peach Palm 🍑:

1. A tropical treat with vibrant colors and flavonoids.
2. Harder to find, but worth exploring!

8️⃣ Bigger Meals Early 🌅:

1. They feast in the morning and taper off during the day.
2. This rhythm supports a healthy metabolism!

​Video Link​

🌴 Stress Takes a Vacation

A study over 20 years discovered that stress levels decrease as we age.

While nearly 50% of days were stressful for 25-year-olds, only about 33% of days were stressful for those in their 70s. 😮

So, say goodbye to living in a state of panic because you forgot where you put your car keys!

Why the Chill?:

1. As we get older, our social roles change.
2. You might just find you care less about that Monday morning meeting and more about maximizing joy and connection! 🥳

Reactivity Matters:

1. Older folks are also less affected by stressors.
2. That means while something might have sent you into a tailspin in your 30s, you’re now cool as a cucumber! 🥒

Take Action:

1. To keep those stress levels down, make sure you’re:
   • Exercising 🏃‍♂️
   • Practicing mindfulness 🧘‍♀️
   • Prioritizing leisure time! 🍕
   • Enjoying time with friends and family because social networks are your stress-busters!

​Article Link​

🥄 Is Bone Broth the Key to Wellness

Is there any liquid more legendary than bone broth right now?

Here’s why it’s worthy of your attention:

1. Repairs Intestinal Lining 🛠️
   • Say goodbye to digestive distress! Bone broth is packed with collagen and amino acids that support gut health.
2. Boosts Skin Radiance 🌟
   • Who needs filters? That collagen also helps your skin glow like a unicorn in the sunlight!
3. Fights Inflammation 🔥
   • The anti-inflammatory properties can help combat fatigue and keep your body feeling fab.

Wanna get in on the action without hitting the cooking chaos?

Here’s a fun & easy hack!

• Grab a carton of your fave bone broth (I hear Freja Foods is the bee’s knees).
• Pour it into an ice-cube tray.
• Sprinkle each cube with a teaspoon of chia seeds (hello, fiber & omega-3s!).
• Freeze them solid and voilà! 🧊✨

Each morning, just pop one into a mug of hot water, and you’re ready to sip your way to wellness!

😜 Not into drinking it neat? No worries!

• Cook your rice or grains in it for a flavor boost!
• Use it as a base for soups and stews.
• For the adventurous: toss it in a smoothie! 🥴 (You do you!)

​Article Link​

🧘‍♀️ The Surprising Link Between Sweat and Brain Power

When you sweat it out in vigorous exercise, something magical happens: lactate steps in as your brain’s best pal! 🤗

Here’s the scoop:

Brain Fuel: Lactate sneaks past the blood-brain barrier to give your brain a much-needed boost during a workout. 🏋️‍♂️

Neurogenesis: Thanks to lactate, your brain can grow new neurons like a garden in spring! 🌱 This is especially important for an area called the hippocampus, crucial for learning and memory.

Age-Defying Dynamite: Engaging in moderate intensity exercise even increases the size of this memory center by 2% in older adults. Take that, brain atrophy! 🎉

Plasticity Power: Lactate isn’t just a brain booster; it enhances neuroplasticity, helping your brain adapt to new challenges. This is a biggie for mental health – think of it as your brain’s flexibility training! 🧘‍♀️

Mood Booster: Regular workouts release feel-good hormones (like endorphins and norepinephrine) that can help alleviate anxiety and depression. Feeling blue? Get moving! 🤸‍♂️

Short & Long-Term Goodness: While you feel those immediate boosts after just 10 minutes of high-intensity exercise, the real magic is in those long-term brain benefits! 🌟

Actionable Takeaway:

To keep your brain young and sprightly, aim for at least 150 minutes of vigorous activity per week. Whether it’s a dance-off in your living room or a sprint around the block, get that heart pumping! 🚀

​Video Link​

📚 Ryan's Book Of The Week

You ever have one of those weeks where your motivation is on vacation, your focus is in witness protection, and your energy is… just not there? 😅 Yeah, welcome to the club.

This week’s book is like a pep talk and a tactical guide had a baby. It’s all about learning how to do hard things—even when you really don’t feel like it.

💡 Why read it?

• Find out how to build real mental toughness (not the fake “grind 24/7” kind).
• Learn how to keep showing up after the motivation wears off.
• Understand why the uncomfortable stuff is exactly where the growth is hiding.

Whether you're chasing fitness goals, business dreams, or just trying to drink more water and sleep 8 hours… this book helps you flip the “I can’t” switch off for good.

📖 Do Hard Things by Steve Magness

🎯 Your Weekly Challenge

Starting today, set a timer each day for just 10 minutes and quickly tidy or declutter one small area of your home or workspace. Keep it short, manageable, and satisfying!

Quick Examples:
Clear your desk, organize a messy drawer, tidy your closet, or quickly clean off your kitchen counter.

Here's why:

• Tidying up even a small area reduces stress and anxiety by giving you a sense of control and accomplishment.
• A cleaner space improves focus and productivity throughout the day.
• Organizing small areas daily prevents clutter from building up, making your environment consistently pleasant and inviting.

💬 Your Turn (Reply Today!):​
Reply right now and tell me what space you'll tidy up first—let's tackle it together!

🚀 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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