Down To Earth 🌎
Well, we made it to Monday! :)
I don't know about you, but I was lucky enough to fly out to the East Coast this weekend to soak up some quality time with the fam—and, of course, the SUN.
Let's jump in:
- ✨ Unlock the Secret to Shiny, Thick Hair!
- 🌟 Embrace the “Let Them” Philosophy
- 🤝 Elevate Your Vibe with Oxytocin
- 🍬 Snack Your Way to Better Health
✨ Unlock the Secret to Shiny, Thick Hair!
Ever dreamt of hair so shiny it could double as a mirror?🪞 Well, the secret sauce might just be in your kitchen!
Start with biotin—it’s a B vitamin that can work wonders for your hair if you get it from your diet!
🥚 Pro tip: Eat your eggs cooked (yolk runny, white firm) to soak up that biotin magic without the nasty block—raw eggs are sneaky villains here. 🥚🥳
Next up, make room for omega-3 fatty acids. Replace those inflammatory omega-6 seed oils (bye-bye corn oil! 🚫) with omega-3 sources like salmon and cod liver oil. That shiny hair will be showing off in no time! 🍣✨
And wait, there’s more!
Boost your hair game with vitamin A from liver & egg yolks and sprinkle in something fun like probiotic foods (hello, kimchi and kefir!) to enhance your gut health. 🤩
Finally, don’t forget about copper—you might be low because of that extra iron intake from fortified grains (seriously, it’s a thing!). Get your copper from organ meats or a good trace mineral supplement. 🥩🌱
So, what can you do today?
1️⃣ Cook those eggs! 🥚
2️⃣ Include more fatty fish in your meals! 🐟
3️⃣ Add in probiotic-rich foods and liver if you dare! 🥗
4️⃣ Check your iron-copper balance! ⚖️
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🌟 Embrace the “Let Them” Philosophy
Feeling overwhelmed by the actions and behaviors of those around you? It’s time to practice the “Let Them” theory! 🎭
This mindset encourages you to focus on what you can control while letting others be who they are—rude bosses, moody coworkers, or that friend who always seems to “forget” to respond! 🙄
Here’s how you can start today:
1️⃣ Identify What’s Out of Your Control: Acknowledge those situations or people that are stressing you out. Remember, if you wouldn’t pay to worry about it (like a dollar for every bad thought), then let it slide! 💸
2️⃣ Say “Let Them”: When something annoying happens, remind yourself to “let them.” Let your boss be grumpy. Let your friend be late. When you stop letting these irritations control your emotions, you’ll notice a huge drop in stress levels! 🧘♀️
3️⃣ Focus on YOU: Shift your energy back to what you can control—your thoughts, actions, and reactions. Ask yourself, “What’s my next best step?” 🌈 Will it be a fun phone call to a buddy, a walk, or diving into that book you’ve been meaning to read?
By practicing this theory, you instantly reclaim your time and energy wasted on others’ behavior. 💪✨ Plus, it frees up headspace for more important things—like planning that fabulous vacation!
Podcast Link
🤝 Elevate Your Vibe with Oxytocin
Did you know that oxytocin—often dubbed the “cuddle hormone”—is your brain’s secret sauce for building connections and feeling good?
When oxytocin levels rise, cortisol, that pesky stress hormone, takes a nosedive! 🚀
Here are some cheeky ways to boost oxytocin today:
1️⃣ Hug it out: Aim for at least five hugs a day. Seriously, they’re good for your soul! 🤗
2️⃣ Active listening: Focus on being present during conversations. Put down your phone, make eye contact, and watch oxytocin levels soar! 👀✨
3️⃣ Practice gratitude: Reflect on 3 things you’re thankful for. Channel that love by picturing yourself without them—ouch! This boosts your oxytocin and gets you feeling all warm and fuzzy! ❤️
4️⃣ Help Others: Engaging in acts of kindness increases oxytocin for both you and the recipient. It’s a win-win! 💖
Remember, while dopamine gives quick hits of pleasure, oxytocin helps you create lasting joy through meaningful connections.
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🍬 Snack Your Way to Better Health
What if I told you that you could reduce your risk of dying by up to 40% in less than 10 minutes a day? 🤔 No, not with a fad diet or a magic pill.
I’m talking about exercise snacks—quick bursts of movement that fit into even the busiest schedules! 💥
Research shows that after just 1-2 minutes of vigorous activity, like stair running or jumping jacks, you can significantly improve your metabolic health, boost fat burning, and enhance your mood. 🙌
Here’s how to get started with your own exercise snacks:
1️⃣ Habit Stack: Pair an exercise snack with meals. A few squats after breakfast, some high knees after lunch, and a dash up the stairs after dinner can make a world of difference!
2️⃣ Set Reminders: Use a cute alarm on your phone to remind you to get up and move.
3️⃣ Get Competitive: Challenge a friend to see who can complete the most snacks in a week! Friendly rivalry can motivate you! 💪
Studies suggest that engaging in these mini workouts throughout the day actually helps you stick to your routine more than longer sessions.
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That’s a wrap for this week!
Catch you all bright and early Wednesday morning.
Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
