Down To Earth 🌎
Estimated read time: 4 minutes and 34 seconds
Happy Wednesday!
I hope your week is going swimmingly. I’ve been cooking up something special for you all, and I’ll be announcing it very soon (either this week or next). Nope, I’m not giving any hints—that would ruin the surprise 😋
Also, I tried a rice cracker topped with avocado, salmon, and everything bagel seasoning for the first time, and it was pure magic for my mouth (#thankyougf).
Let’s dive in!
- 🍪 Outsmart Your Sweet Tooth
- 🧠 How Protein Hacks Your Brain
- 🤯 Boost Your Brain by Brushing… Differently?!
- 💙 Why Blueberries Outperform All Fruits
🍪 Outsmart Your Sweet Tooth
Do cookies make you crumble?
Does the mere sight of a charcuterie board send your brain into party mode?
You’re not alone — over 90% of people battle cravings regularly.
But why do our bodies throw these wild food tantrums?
It all comes down to how our brain’s reward system works.
When you munch on sugary or salty treats, your brain releases dopamine — the pleasure chemical.
Dopamine feels AMAZING, so your brain wants more, more, more!
The Brain vs. The Cookie: Winning Tips to Outsmart Cravings
1️⃣ Give your brain a “time-out”
Sit quietly, no phone, music, food, or even water, for 20 minutes to reset your brain’s reward system.
This “digital detox” eases the need for constant stimulation. Think of it as a spa day for your neurons! 🧘♂️
2️⃣ Bask in morning sunlight ☀️
Natural light syncs your circadian rhythm — your body’s 24-hour internal clock.
It boosts dopamine regulation and reduces afternoon snack attacks.
Beware of artificial lights at night! They mess with melatonin (your sleep hormone) and can make impulse control slip.
3️⃣ Keep it simple and repetitive
Too many options = brain overstimulation = more cravings.
Doing familiar, repetitive activities calms your nervous system and lowers the hunger for excitement.
4️⃣ Listen to your mood, not your belly
Most people don’t eat because they’re hungry — they eat to feel better.
Stop eating when you feel emotional relief, not when you’re physically full. This helps cut down excess calories.
5️⃣ Snack with texture, not sugar
Craving that crunch?
Choose foods that are crunchy, chewy, or spicy instead of sugary treats.
These textures satisfy your sensory cravings without blood sugar spikes that lead to crash-and-burn rebound cravings.
Article Link
🧠 How Protein Hacks Your Brain
Protein is having its moment in the spotlight—TikTok, Instagram Reels, everyone’s talking about it!
So, why is protein such a big deal?
Protein is made up of amino acids, which are the building blocks for almost every cell in your body.
Think of them as tiny Lego bricks that help your body build muscles, repair tissues, produce enzymes, hormones, and even keep your brain humming like a well-oiled machine. 🧩✨
Here’s the scoop:
Your brain uses protein to make dopamine—that feel-good, focus-enhancing chemical.
No protein = less dopamine = brain fog, irritability, and the urge to binge-watch instead of knock out your to-do list. 🎯 vs 💤
Protein also pumps the brakes on hunger by lowering levels of ghrelin—the hormone that screams, “Feed me, now!”
This means eating enough protein keeps you fuller longer and helps stop those pesky sugar cravings (blame protein for making your blood sugar behave like a polite guest rather than a wild party animal). 🎉🚫
Protein is crucial for:
- Muscle repair and growth: If your muscles feel like sad noodles after workouts, spice up your protein intake!
- Gum and tooth health: Protein helps heal cuts in your mouth and keeps your gums strong. Weak gums = higher risk of bleeding and gingivitis (aka gum drama).
- Saliva production: Dry mouth is not just annoying; it can lead to more cavities because saliva washes away food and neutralizes tooth-rotting acids.
And if you’re low on protein for a long time—uh-oh!
You might notice brittle nails, horizontal grooves on your nails called Beau’s lines, slow wound healing, and even facial swelling caused by fluid retention (aka Kwashiorkor, a serious protein-deficiency condition). 😬
Article Link
🤯 Boost Your Brain by Brushing… Differently?!
Memory coach Jim Kwik, author of Limitless, shares a surprisingly simple morning trick:
Brush your teeth with your non-dominant hand! 😲
Why?
Because your brain loves novelty and challenge.
Using your “wrong” hand activates a different part of your brain—think of it like turning on a new light switch in the control room 🕹️.
Plus, it forces your brain to slow down and pay attention—hello, mindfulness!
Instead of zoning out or stressing over your to-do list, you’re fully present, even if it’s just for this one task.
This little mental workout creates a gateway habit that improves your focus throughout the day—whether you’re stuck in a Zoom marathon or just trying to remember where you left your coffee cup ☕.
Scientific scoop:
Your brain’s wiring, known as neuroplasticity, means it changes in response to new experiences.
Using your non-dominant hand challenges your brain to build new neural connections, making it stronger and more adaptable over time.
Article Link
💙 Why Blueberries Outperform All Fruits
You know the drill—eat fruit daily—but did you ever stop to ask if all fruits are created equal?
If your heart’s on your mind, especially lowering blood pressure (aka the silent villain), then blueberries deserve a spot in your shopping cart. 🛒💙
Here’s why:
- Anthocyanin flavonoids—a fancy name for the powerful plant compounds that give blueberries their deep blue color—are antioxidants and anti-inflammatory heroes. 🦸♂️🦸♀️
- These anthocyanins boost the function of endothelial cells, which line your blood vessels. Why does this matter? Because healthy endothelial cells help your vessels relax and flex, lowering blood pressure! 🩸🧘♂️
- Relaxed vessels = less strain on your heart. Lower blood pressure = less chance for future heart attacks or strokes. 💪❤️
Science backs it up:
A 2019 study found that eating blueberries daily drops systolic blood pressure (the top number, showing how hard your heart pumps) by about 5 mmHg. That’s a meaningful dip! 📉
But wait, there’s more blue magic:
- Anthocyanins also boost nitric oxide production, which is basically your blood vessels’ VIP pass for better blood flow. 🎟️
- They reduce arterial stiffness, which is when your arteries get cranky and don’t expand properly—a big no-no for heart health.
Plus, blueberries are high in fiber, which plays a supporting role in keeping your blood pressure in check. 📚
So… How Many Blueberries Are We Talking About? 🍽️
- Experts agree: about 1 cup a day is your sweet spot.
- Dr. Chen recommends including blueberries as part of your 2 cups of fruit daily quota. Variety is key! 🥭🍇🍍
Article Link
📚 Ryan's Book Of The Week |
Remember when you used to do things just for fun? Not for productivity. Not for likes. Just because it made you feel alive? Yeah… let’s bring that back.
This week’s book is your permission slip to be curious, to try stuff, to make stuff — even if it’s a little weird. Especially if it’s weird.
💡 Why read it?
- Learn how creativity is secretly a wellness tool (no paint required).
- Ditch perfectionism and rediscover the joy of playing.
- Start creating again — just because you want to.
Whether it’s writing, doodling, rearranging your furniture, or baking oddly shaped cookies — this book helps you find your spark again.
🚀 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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