Down To Earth 🌎
Estimated read time: 4 minutes and 54 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “I have stood on a mountain of no’s for one yes.” - Barbara Elaine Smith
📊 Health Hack: Set your water bottle on top of your phone at night—guarantees you hydrate before diving into distractions in the morning.
🍽️ Recipe: Peanut Butter Banana Protein Bars
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Morning! And Happy National Rainbow Day! 🌈
Ok, so for those of you who don't know—I’m an efficiency and optimization geek. That means I love making sure I’m maximizing my time and constantly focused on improving my life.
Honestly, that usually means there’s not a lot of quiet time in my day, because I’m either trying to consume information or create it.
So why am I telling you this?
Because I recently found out that if you’re not leaving space for your brain to do nothing—you might actually be blocking your most creative ideas from showing up.
I was thinking about writing more of a deep dive on this topic, but I wasn’t sure if any of you would be interested. If you are, just reply to this email and let me know—I’d start crafting something together.
Let’s dive in!
- 🔋 Tired Despite Getting Sleep?
- 🏓 Pickleball: Brain-Buffing Fun!
- 🥄 Is Bone Broth the Key to Wellness
- 🦝 From Raccoon to Radiant Eyes
🔋 Tired Despite Getting Sleep?
Ever wonder why you’re still tired after a good night’s sleep? 🛌
Believe it or not, your cells have tiny energy factories called mitochondria.
If they’re not firing on all cylinders, you might feel like a sluggish sloth. 🦥 But don’t worry! Here are 6 sneaky culprits draining your energy, and how to kick them to the curb.
1. High Cortisol Stress Levels:
When you’re stressed, your body cranks out cortisol, your main stress hormone. Too much of it can wreck your sleep cycles and leave you feeling 🔋 drained. Try breathing exercises or a cozy cup of lemon balm tea to chill out and lower that cortisol! 🍵✨
2. Low Vitamin B1:
Stress can also zap your B1 levels. Without B1, turning food into energy gets tricky. Snack on sunflower seeds or nutritional yeast to fire up that energy engine! 🌻💪
3. Processed Foods:
Those convenient packaged foods are no friend to your mitochondria. Swap them for whole foods that are filled with the goodies your body craves! 🥦🥩
4. Insulin Resistance:
Eating too many sugars can lead to insulin resistance, meaning your cells can’t access all that sugar-goodness for energy. Balance your plate with healthy fats & veggies to keep those energy factories humming! 🍽️
5. Low Coenzyme Q10:
As you age, CoQ10 goes down, leading to tiredness! Boost it with organ meats or consider a supplement to keep your mitochondria happy. 🦸♂️💚
6. Sluggish Liver:
If your liver is not doing its job, your energy will plummet. Support it with sulfur-rich veggies like garlic and broccoli! 🌱🧄
And listen up; hydration is key! Drink carbonated mineral water to help those mitochondria soak up oxygen. Add a pinch of Celtic sea salt and you’re golden! 💧🌊
Video Link
🏓 Pickleball: Brain-Buffing Fun!
Hold onto your paddles, folks! 🥒
Pickleball is officially the fastest-growing sport in America for the second year in a row!
Why is it such a hit?
1. Easy to learn – If you can swing a racket, you’re golden!
2. Low-impact exercise – Perfect for those with creaky joints!
3. Social vibes – Grab your friends, it’s team spirit galore! 🤗
But wait, there’s science behind the fun!
🧠 Proprioception – Sounds fancy, right? It’s just knowing where you are in space. As we age, this sense can fade faster than last week’s leftovers.
🧐 Nicola, the neurophysiologist, says that training our proprioceptive skills helps to boost balance, mobility, and lower the risk of falls.
Here’s a fun exercise: 🎾 Toss a tennis ball against a wall and catch it!
- Boosts visual acuity.
- Sharpens reaction time and hand-eye coordination.
And yes, pickleball helps too! While it may not sharpen your depth perception like the ball drill, it’s a fantastic way to keep your hand-eye coordination sharp! 🙌
Plus, don’t forget the social aspect!
Being around others isn’t just fun; it’s crucial for brain health! According to a study, social isolation can increase the risk of dementia by 28%. Yikes!
Article Link
🔑 6 Expert Sleep Tips You Can't Ignore!
Here are 6 science-backed tips from Dr. Julio Fernandez-Mendoza to help you escape the clutches of insomnia and reclaim your precious Z’s! 🌙✨
1️⃣ Rise & Shine 🌅
No more snoozing!
Get up at the same time daily to anchor your circadian rhythm.
This helps regulate hormones that keep you feeling awesome!
2️⃣ Bed is for Sleeping Only 🛏️
Ditch those work emails and Netflix binges in bed.
Your brain needs to know that the bed is a sleep zone, not a busy zone!
3️⃣ When in Doubt, Get Out 🚪
Tossing and turning? Get up and do something relaxing.
Stay out of bed until you’re truly ready to sleep.
Less anxiety = better sleep!
4️⃣ Kick the Nap Habit 🚫😴
No napping, not even after a bad night’s sleep.
It messes with your sleep cycle and makes it harder to drift off later!
5️⃣ Know When to Hit the Hay 🌜
Only crawl into bed when you’re actually sleepy.
That means no late-night scrolling or staring at the ceiling!
6️⃣ Time is on Your Side ⏰
Use the sleep restriction technique: Start with your current sleep duration (min. 5 hours).
Increase by 15 minutes weekly. It sounds wild, but it makes you tireder during the day!
Article Link
🦝 From Raccoon to Radiant Eyes
Got dark circles that make you look like a raccoon 🦝? Fear not!
Cold Compresses
- Apply cold compresses to reduce swelling and shrink those pesky blood vessels.
- Just a few minutes, two to three times a day, and you’ll be rockin’ those peepers! ❄️👌
Tea Time ☕
- Soak black or green tea bags in hot water for 5 minutes, chill in the fridge, then place under your eyes for 10-15 minutes.
- Caffeine and antioxidants = blood circulation boost!
Cucumber Coolness 🥒
- Slice two cucumber pieces and place them over your eyes.
- They’re hydrating and fabulous at reducing dark circles! 🎉
Milk Magic 🥛
- Soak a cotton ball in cold milk and apply it under your eyes for 15 minutes.
- Lactic acid to the rescue for fine lines and dark circles!
Elevate Your Beauty Sleep 🛏️
- Sleep with your head elevated to stop fluid from pooling under those peepers.
Aloe Vera Love 🌿
- Apply Aloe Vera gel overnight for natural healing goodness.
Tomato Power 🍅
- Apply tomato juice under your eyes for 10 minutes, rinse, and voila!
Minty Freshness 🌱
- Crush mint leaves and apply them to tired skin, then rinse with cold water.
Coconut Oil Magic 🥥
- Massage extra virgin coconut oil under your eyes at night.
- Vitamin E and antioxidants for the win! 💖
Zesty Lemon Juice 🍋
- Soak a cotton ball in lemon juice and dab it around your eyes for 10 minutes.
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.
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—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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