Down To Earth 🌎
Estimated read time: 3 minutes and 25 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Find out who you are and do it on purpose.” - Dolly Parton
📊 Health Hack: Put your fork down between bites at dinner—sounds tiny, but it slows eating, improves digestion, and prevents overeating.
🍽️ Recipe: 3-Ingredient Protein Smoothie
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Monday!
I want nothing more than for all of you to have the best week ever!
My goals for this week are to start researching how I can be a better coach and mentor for others, help someone draft their short film, and make sure I display the characteristics that align with my values (oh, and of course—some pickleball 😄).
Send me your biggest goal this week—I’d love to hear from you!
Let’s jump in!
- ❤️🔥 Nurture Those Connections!
- 🌈 Beyond Weights
- 🦷 The Tooth Truth
- 🚿 Shower Talk
❤️🔥 Nurture Those Connections!
What if the secret sauce for living longer and feeling healthier isn’t just what’s in your gut or mind — but in your heart?
Dr. Robert Waldinger, the director of the Harvard Study of Adult Development, just dropped a major truth bomb: our relationships matter more than we realized! 🧠🎉
Here’s what the study found:
- Connection = Longevity
The more warm connections you have, the better your health. Seriously, folks! 🌍
- Stress Relief
Good relationships help regulate stress. When we vibe with others, it’s like having a built-in stress relief system! 🧘♂️✨
- Be Intentional
Just like a garden, relationships need nurturing! Don’t take them for granted. Water them with love and attention! 💦❤️
- Simple Acts Matter
Eye contact with your barista? ✨ Chatting with that TSA agent? These little moments are gold for your well-being! 🥤✈️
- Socialize for Health
Socializing isn’t just fun; it’s one of the few factors you can control to lower the risk of dementia, stroke, and depression! 🎉🙌
Article Link
🌈 Beyond Weights
Are you ready to pump up those biceps and quads? Here’s the scoop from a recent review that explored the wacky world of muscle training. 🏋️♂️
- Resistance Training Rules
Consistent resistance training (just 2-3 times a week) isn’t just for bodybuilders! It builds muscle mass and strength, elevating your overall well-being. It’s like adding a cherry on top of your health sundae! 🍒
- Stretching It Out
Ever heard of training at longer muscle lengths? This means pushing your muscles to the max, like really reaching down in that squat or pull-up. The big question: Does this help your muscles grow longer instead of just thicker? 🤔
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The Research Rundown
A systematic review delved into this, scouring studies with over 120 participants. Here’s what they found:
- More Muscle Size: Training at longer muscle lengths boosts size more than shorter lengths. Hello, thicker thighs! 🍗
- Fascicle Length: This fancy term refers to individual muscle fiber lengths. Longer training encourages fascicle growth, though it’s not a huge increase.
- Joint Effectiveness: Gains were most noticeable near joints—like magic but science! ✨
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Actionable Takeaway
So what’s the ploy? Embrace the deeper stretches!
- Incorporate full range of motion: Go low in your squats and high in your pull-ups!
- Mix it up: Include both longer and shorter muscle length training for the best of both worlds.
Article Link
🦷 The Tooth Truth
Brushing your teeth might seem as basic as tying your shoes, but skipping it can lead to some gunky consequences!
Here’s the scoop from the dental docs, Dr. Fatima Khan and Dr. Hiren Bhatt:
1️⃣ Brush Twice a Day:
- 🕖 Morning brushing? It’s a bacteria banisher!
- 💤 Nighttime brushing? It’s a plaque slayer before you hit the pillow.
2️⃣ The Not-So-Funny Impact of Skipping:
- Bad breath and stains can hit you like a bad one-liner in just a couple of days!
- In 24 hours, plaque can form—a sticky bacterial film that can harden into tartar within 72 hours. Ewww!
3️⃣ Beyond Fresh Breath:
- Your mouth isn’t just a food entryway; it’s the gateway to your health!
- Neglecting your brush might introduce rogue bacteria to your gut, causing tummy trouble!
4️⃣ Long-Term Consequences:
- We’re talking cavities, gum disease, and potentially losing teeth if you give up your brush-and-rinse routine!
- Bacteria can even hitch a ride to your bloodstream, raising your risk for heart issues! ❤️
5️⃣ The Bottom Line:
- Spend just 4 minutes a day (yes, that’s two minutes in the morning and two at night) to protect your smile and your health!
Article Link
🚿 Shower Talk
Showering: it’s not rocket science!
But did you know bar soap might actually be sabotaging your skin?
🩺 According to Dr. David Johnson, a dermatologist, many bar soaps are packed with harsh ingredients like sulfates and strong perfumes.
These culprits can damage your skin’s protective layer, leading to dryness, itchiness, and even conditions like eczema. 😱
So, what’s the scoop?
- Bar Soap = High pH (7-9)
Your skin’s ideal pH is 5.5—keeping it happy and hydrated.
- Body Wash = Skin Savior 🥳
Gentle, creamy body washes often do a better job at cleansing without stripping away essential moisture. Opt for products labeled “fragrance-free” or “for sensitive skin.”
🤔 What if you still love your bar soap?
You can still use it—just be picky!
Look for those fancy bar soaps with moisturizing ingredients like glycerin, shea butter, or ceramides.
🚫 Avoid anything with harsh surfactants, heavy fragrances, or alcohols.
Article Link
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)
📚 Ryan's Book Of The Week |
What if getting healthier wasn’t just about what you eat, how you sleep, or how many steps you take… but about how much awe you feel?
Stay with me. 😌
This week’s book isn’t about doing more — it’s about feeling more. More wonder. More stillness. More "holy crap, life is beautiful" moments that shift your whole perspective.
💡 Why read it?
- Learn how awe literally changes your brain and reduces stress.
- Reconnect with curiosity (aka the thing we lose when we “grow up”).
- Discover the science behind those goosebump moments that make you feel alive.
If you’ve been feeling burnt out, bored, or a little numb — this book is like opening a window in a stuffy room.
🚀 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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