Down To Earth 🌎

Estimated read time: 3 minutes and 45 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “I’d rather regret the things I’ve done than regret the things I haven’t done.” - Lucille Ball ​ 📊 Health Hack: Eat sour foods (like kimchi or vinegar) to reset your palate and reduce sweet cravings later in the day. ​ 🍽️ Recipe: Greek Salad (a really good one 😉)​

Ok, I'm just going to admit it. I'm writing this super late at night because I spent almost 4 hours playing pickleball this evening.

Don't worry — I still have some awesome articles for you, but it's been a grind.

Btw, HAPPY FRIDAY! Cheers 🥂 to a fantastic weekend!

Let’s jump in!

• 🪑 Is Your Chair a Hidden Danger?
• 😄 The Link Between Probiotics and Your Smiles!
• ✈️ Metabolic Jet Lag
• ✨ Dare to Spice Up Your Life

🚨 [-----New (kinda)----->] 🚀 Join Our Community!

🪑 Is Your Chair a Hidden Danger?

Ever heard the phrase “sitting is the new smoking”? Turns out, it’s not just catchy; it might just have the scientific backbone of a spinal cord! 🦴

📚 A recent study analyzed over 43,000 participants and found a strong link between sedentary behavior and neck pain. Here’s the juicy gossip on sitting too long:

1. Risk Factor: Just six hours of being still can crank up your neck pain risk.
2. Gender Matters: Females and employees (like office warriors) are more affected than males or students.
3. Screen Time Sabotage: This is where you really need to perk up! 📱💻
   • Just one hour of screen-based sitting can raise the risk.
   • Over four hours? Watch out! A whopping six hours increases your risk by 88%. 😱

👉 Why the neck pain? Dr. Jenkins puts it plainly: when you sit, especially looking down, you’re putting serious strain on your neck. Think of it as a workout—without the sweat, but with plenty of discomfort! 🤕

So, what can you do?

• Move More: Regular movement is key! 💃
• Stretch It Out: Incorporate some neck stretches into your routine to ease the strain. 🧘‍♂️
• Ergonomic Magic: Adjust that office chair and computer setup to make your workspace more neck-friendly! 💻✨

​Article Link​

😄 The Link Between Probiotics and Your Smiles!

A recent study from Leiden University has unveiled the power of probiotics!

Here are the juicy details:

1️⃣ Who? 88 healthy participants with no mental health history were recruited.

2️⃣ What? They were split into two groups—one got a daily dose of probiotics, the other, a placebo (spoiler: they weren’t growing any happy bacteria!).

3️⃣ Results? Those taking probiotics reported a steady decline in anxiety and stress levels, beginning just two weeks in! 🎉

4️⃣ Best part? Their happy highs remained intact—no emotional flatlining here!

Why do probiotics work their magical mood-boosting tricks? 🤔

• They communicate with the brain via the vagus nerve, a link between your gut and your brain.
• Both probiotics and antidepressants have anti-inflammatory effects.

But hold your horses! Probiotics aren’t a substitute for prescribed treatments.

Instead, think of them as your gut’s little cheerleaders—balancing the gut, improving digestion, and potentially keeping the bad vibes away! 🎈

So, how can you get your probiotic fix?

🥒 Fermented foods: sauerkraut, kimchi, pickles​
🥛 Dairy delights: yogurt​
🥤 Sipping on kombucha

​Article Link​

✈️ Metabolic Jet Lag

Intermittent fasting (IF) has taken the health world by storm!

But hold on to your carrots 🥕, because a new study reveals that body fat might be throwing a wrench in the works! 🛠️

Here’s what researchers found:

1. Healthy vs. Obese Mice: They looked at healthy mice and those lacking leptin (the hunger hormone).
   • Healthy livers quickly switch from energy storage to energy burning during fasting.
   • Obese mice? Not so much! Their livers responded like a sloth trying to wake up. 🦥
2. Energy Molecules: Molecules like ATP and AMP (the cool kids in energy management) react swiftly in healthy mice. 🎉
   • In obese mice, their response is sluggish. Think of it as having a metabolic jet lag! ✈️💤

So, why should we care? 🤔

• Metabolic Timing Matters: If you’re carrying extra weight, your body may not respond as effectively to intermittent fasting. This could affect how you experience its benefits, like weight loss and better blood sugar control. 📉🤯

Actionable Tips: - Keep Moving! 🚶‍♂️ Regular exercise can help keep your metabolism revved up!

• Focus on Nutrition: Incorporate whole foods that support liver health – think leafy greens, nuts, and fatty fish! 🍃🥜🐟
• Listen to Your Body: IF isn’t one-size-fits-all. Experiment with different eating windows and find out what feels good for YOU! 🥳

​Article Link​

✨ Dare to Spice Up Your Life

Here’s the scoop:

1. Ginger is not just for sassy tea! 🍵
   • This flowering plant’s root is your go-to for anti-inflammatory and antioxidant powers - thanks to gingerol!
   • Studies show that consuming 1.5 to 3 grams daily (about 1 tablespoon fresh or ¾ teaspoon powdered) can improve:
     • Blood sugar levels
     • Insulin sensitivity
     • Cholesterol and triglycerides
   • Feeling a bit inflamed? 4 out of 5 studies say ginger can help. Just sprinkle it onto your meals!
2. Turmeric - your golden ticket to better health! 🌟
   • This ancient Ayurvedic root is packed with curcumin (the magic ingredient)!
   • Daily doses of 2.1 to 2.4 grams (½ - 1 teaspoon) may help manage cholesterol and inflammation.
   • Pro tip: Pair it with black pepper to boost absorption!
   • For joint health and inflammation, consider a turmeric supplement for extra power!
3. Cinnamon rolls into the mix! 🥳
   • This sweet spice helps regulate blood sugar – perfect for those with diabetes!
   • It slows carbohydrate breakdown, so there’s no sugar rush! 🚀

👉 Actionable Tips:
- Start incorporating fresh ginger and turmeric into your cooking.
- Try adding a dash of cinnamon to your morning oats!
- Spice up your meals and health at the same time while having fun in the kitchen! 🍳💃

​Article Link​

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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

Ever feel like life is just happening to you instead of you actually steering the ship? 🚢 (Meanwhile you're in the back paddling with a salad fork?)

This week’s book isn’t a guide, it’s a story — and a powerful one.

It’ll make you think about your choices, your time, and the kind of life you’re building — without feeling like homework.

💡 Why read it?

• Follow an unforgettable story that secretly teaches you how to take control of your life.
• See how small decisions shape everything (without it feeling preachy).
• Get inspired to live on purpose — not autopilot.

It’s one of those books that’ll stick with you long after you finish the last page.

📖 The Alchemist by Paulo Coelho

🚀 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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