Down To Earth 🌎
Estimated read time: 3 minutes and 56 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: "If you don’t like the road you’re walking, start paving another one." - Dolly Parton
📊 Did you know?: Your nose can remember 50,000 different scents, making it a powerful tool for recalling memories and experiences.
🍽️ Recipe: Cinnamon Date Smoothie
|
I'm not gonna lie—it's been a week. TGIF!
I will be heading out to hit some slopes in Canada but I truly hope you all have the best weekend ever!
By the way, if there’s a topic you feel like I don’t cover often—or maybe not at all—but you’d like me to dive into it more, just reply to this email and let me know. I'm always open to hearing from you!
Let’s dive in!
- 💥 When Emotions Hit Hard: Your Survival Guide!
- 🌈 Transform Your Mornings
- 🌱 Tiny Seeds, Big Impact: Boost Your Morning!
- 🍽️ Eat Like a Centenarian
💥 When Emotions Hit Hard: Your Survival Guide!
You know that moment when your emotions hit like a truck and suddenly you’re spiraling into overthinking, self-doubt, or full-blown panic?
Yeah, we’ve all been there. It’s like being stuck in a sauna — benefits exist, but stay too long and you’re just dizzy and sweaty. 👀
So, what do you do when you’re in the thick of it?
🛑 STOP trying to “fix” your emotions immediately. Your feelings are there for a reason—they’re like those annoying alerts on your phone telling you something needs attention. Instead of silencing them, try listening.
🧐 Zoom out. Ask yourself: Is this feeling valid? Or is it just a habitual inner narrative? Not everything your brain throws at you is gospel truth. Sometimes it’s just an overzealous alarm system yelling about smoke when there’s no fire.
🧍♂️ Get out of your head. The best way to calm your nervous system is through other people. A loved one, a friend, even just texting someone—connection is a natural regulator. If you’re alone, even a deep breath can help ground you and break the emotional loop.
📝 Next step thinking. Instead of catastrophizing about how everything is doomed (it’s not), focus on the very next move you need to take. Not the whole staircase—just the next step. Action cuts through overwhelm like a samurai sword. ⚔️
Your emotions don’t have to run the show. You can sit with them, learn from them, and then move through them. Because the only way out… is through. 💪🔥
Video Link
🌈 Transform Your Mornings
Ready to revamp your morning routine? It’s time to slip out of that rigid “rise and grind” mindset!
Instead of waking up at the crack of dawn, try aiming for a cozy 7:00-7:30 a.m. 🐔⏰ It’s like a warm hug from your bed!
First thing’s first—practice a bit of gratitude! 🥰 Start your day with a quick prayer or a moment of reflection to set the tone.
Next up, light up your space! 🙌 Open those blinds and let that glorious sunlight in. It’s nature’s way of saying “Good morning, gorgeous!”
Hydration station! 🚰💕 Kick off your day by chugging a fancy water concoction loaded with electrolytes, collagen, or even creatine. Your skin and gut will be doing a happy dance!
And don’t forget to let the pup out—you’d be amazed at how a brisk walk can clear your mind and give you some much-needed sunshine. 🐶☀️ Aim for a solid 30-minute stroll to kickstart your day!
As for breakfast, why not whip up some sourdough toast topped with butter and flaky salt? It’s simple, delicious, and worth every buttery bite! 🍞✨
Throw in a glass of pomegranate and beet juice for a fertility boost or just to feel fabulous. Talk about health in a cup! 🍹🌼
Finally, embrace your supplements! Ditch the excessive piles and focus on targeted goodies like magnesium and vitamin D—trust us, your body will thank you! 🌟
Podcast Link
🌱 Tiny Seeds, Big Impact: Boost Your Morning!
If flax, chia, and hemp seeds aren’t making a guest appearance at your breakfast table, you’re missing out on a major longevity boost.
Seriously. Studies show that even a quarter teaspoon of these babies can provide powerful anti-cancer effects and support overall health.
Here’s why:
✔ Flax seeds → Highest in lignans, major cancer-fighters
✔ Chia & Hemp → Packed with omega-3s, brain health superstars
✔ Seeds + Berries → Best breakfast BFFs
How to hack it?
✨ Make a pre-mixed jar: Ground flax + ground chia + whole hemp → Keep it in the fridge for max freshness.
✨ Aim for 1-2 tablespoons daily – but keep it balanced, more is not always better!
✨ Bonus points if you throw them on oatmeal, yogurt, or even in your smoothie. 🚀
Video Link
🍽️ Eat Like a Centenarian
Feeling curious about how to live longer? Let’s dive into some wisdom straight from the world’s blue zones! 🌍✨
These regions boast a high concentration of centenarians, so their eating habits might just hold the key to longevity. 🗝️
1️⃣ Okinawa: Lots of whole grains, fish, and fermented soy mean they’re living the high life with low body fat (around 9-11%)!
2️⃣ Nicoyan Peninsula (Costa Rica): Packed with black beans, corn, and a hearty breakfast, they enjoy nutrient-dense meals that keep them thriving! Don’t shy away from your carbs—just choose wisely! 🌽🍳
3️⃣ Sardinia: Think earthy cheeses and antioxidant-rich wines! Their monounsaturated fats from nuts help keep the fun in their longevity. 🎉
4️⃣ Ikaria (Greece): Even with a higher BMI, this region shows that it’s not just about the weight; it’s the way they enjoy their meals that matters. 🍷
In summary, while Okinawans have a leaner body composition, combining the nutritious goodness from Nicoya and Sardinia could pack a powerful punch for a longer life!
Video Link
📚 Ryan's Book Of The Week |
Ever feel like your brain is a browser with 37 tabs open… and somehow, one of them is playing music but you can’t find it? 😩 Same.
This week’s book is basically a deep breath for your overstimulated mind. It’s all about slowing down, getting clear on what actually matters, and cutting through the mental chaos we all wade through daily.
💡 Why read it?
- Learn how to stop reacting to everything like a caffeinated squirrel. 🐿️
- Discover how doing less can actually help you accomplish more.
- Get simple strategies to prioritize your time, energy, and sanity.
If you’re tired of feeling busy but not productive — this book might just be your new favorite self-care tool.
We kicked off the week with this simple but powerful challenge—if you haven’t jumped in yet, now’s the perfect time:
Every night before bed, write down 3 specific things you're genuinely grateful for that happened that day.
It could be a great workout 💪, a delicious meal 🍽️, a laugh with a friend, or even finding matching socks! 🧦
Here's why:
- Daily gratitude journaling increases happiness and satisfaction with life.
- Helps shift your mindset towards positivity and reduces stress.
- Improves sleep by calming the mind before bedtime.
💬 Your Turn (Reply Today!):
Hit reply and share one small, everyday thing you’re grateful for today.
Let’s keep the good vibes going strong—midweek is the perfect time for a reset. I’d love to hear from you! 🌟
🚀 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
Received this email from a friend? 🏄 Join the community and subscribe here www.bedownto.earth