Down To Earth 🌎
Estimated read time: 3 minutes and 13 seconds
Let's get this week started! I had a lot of fun creating this edition, so I hope you all enjoy it! 😊
Let's dive in:
- 🧠 What If Your Brain’s Health Was in Your Hands?
- 🍇 Is Your Nightcap Haunting Your Dreams?
- 💬 Friendship: The Ultimate Life Hack We Didn’t Know We Needed
- 🏋️♂️ The Key to Thriving Under Pressure
🧠 What If Your Brain’s Health Was in Your Hands?
Did you know that 90% of Alzheimer’s cases can potentially be prevented by tweaking your lifestyle? 🤯
Welcome to the Neuro Plan, your new best friend in the battle against dementia! It stands for:
- N: Nutrition - Go for whole foods! Think veggies, whole grains, and legumes. A well-balanced diet can reduce your Alzheimer’s risk by up to 53%.
- E: Exercise - Invest in your legs! Leg exercises can lower the risk of dementia by over 35%. Quick leg workouts (think squats or lunges) can grow that precious brain-derived neurotrophic factor (BDNF) which keeps your brain happy! 💪
- U: Unwind - Not all stress is bad, but chronic stress can shrink your brain! Adopt stress management techniques like mindfulness or yoga.
- R: Restorative Sleep - Quality sleep is your brain’s best friend! Aim for 7-8 hours of deep sleep to allow your brain to clean itself and boost memory organization.
- O: Optimize Cognitive Activity - Challenge your brain! Whether it’s complex puzzles or learning a new skill, pushing your brain helps create vital connections.
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🍇 Is Your Nightcap Haunting Your Dreams?
Ever wonder why your inner karaoke star surfaces after a couple of cocktails? 🥳
Sure, that glass (or three) of Shiraz may send you straight to Sleepy Town, but hold the applause—it’s not all sequins and sparkles.
Here’s the scoop:
- Alcohol messes with REM sleep. That’s right—the very part of your zzz’s that boosts your brain power, improves mood, and keeps you from feeling like a zombie the next morning.
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If you want to enjoy that wine and still shake your groove thing the next day, try this:
- Chill with water. Alternate between your drink and H2O like you’re in a hydration dance-off. 🕺
- Set a “last call” at least 3 hours before bedtime. Let your body sober up like a responsible adult. Cheers to that! 🍷
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💬 Friendship: The Ultimate Life Hack We Didn’t Know We Needed
Here’s a shocking revelation: you don’t just need a good meal and sleep to thrive—friendship is the secret sauce! 🍔👯
Simon Sinek dropped some wisdom at the 2024 Brilliant Minds convention, declaring friendship as the ultimate biohack for your life.
Turns out, folks with fabulous friends live longer, suffer less from anxiety, and get happier just by surrounding themselves with their VIP pals.
So go ahead, call that one friend you owe a dinner!
How to beef up your friendship game:
- Make time: Sacrifice that boring meeting for a buddy brunch. You need that avocado toast!
- Compliment strangers: You never know when a warm smile can turn into a meaningful connection. 🐶✨
- Celebrate life: Sing your friends “Happy Birthday” with gusto—not just a “hey, happy B-day!”
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🏋️♂️ The Key to Thriving Under Pressure
Do you ever feel like you could conquer the world—if only that pesky inner critic would take a vacation? ☀️🌴
A staggering number of talented individuals—musicians, athletes, you name it—struggle not because they lack skill, but due to anxiety and self-doubt undermining their potential.
Here are some actionable tips to help you rally and perform your best, even when the stakes feel sky-high:
1️⃣ Detach Your Worth from Outcomes: Remember, failing at a task doesn’t make you a failure. Shift your focus to the process—set process goals rather than perfectionistic outcome ones. Celebrate the effort, not just the result! 🎉
2️⃣ Create a Ritual: Develop a pre-performance routine that grounds you. Before big events, listen to your favorite hype song or visualize your success. Basically, do what champions do—it’s scientifically backed! 🎶🔮
3️⃣ Breathe Deeply: When anxiety strikes, engage in deep-breathing exercises to tone down those racing thoughts. Inhale for 4 seconds, hold for 7, and exhale for 8. Feel that sweet, sweet calm wash over you. 🧘♀️💨
4️⃣ Lean on Your Crew: Surround yourself with supportive people who share similar values. Remember, you’re not climbing this mountain alone! Those people will help lighten your burden and keep the pressure cooker from boiling over. 👫🤗
5️⃣ Refocus Your Thoughts: If you feel anxious, redirect your focus—think about exciting aspects of what you’re doing; what you’re passionate about. Channel those nerves into excitement! ⚡️
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🌀 Ryan's Weekly Obsessions
February 10th-14th
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Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
www.bedownto.earth