Down To Earth 🌎
Estimated read time: 4 minutes and 41 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “It is never too late to be what you might have been.” - George Eliot
📊 Did you know?: Although the brain accounts for about 2% of body weight, it consumes approximately 20% of the body's energy, highlighting its high metabolic activity.
🍽️ Recipe: Granola Bars
|
Welcome back!
I’ve got a lot of goodness coming your way today, but first, I wanted to let you know that I’ve been experimenting with adding an audio version of my newsletter. At the top, you’ll be able to click and listen instead of reading.
You know—just in case you’ve got a commute or you’re just too busy to sit down and read. 🙂
I’m not sure if this is something you all would want, but if you think you’d use it, just reply to this email with a “heck yes!” and I’ll keep working on adding that feature.
Let's dive in:
- 🧠 Trapped in a Thought Loop? This Is Why Your Brain Won’t Let Go
- 🚫 Are Your Supplements Secretly Hurting You?
- 🐟 The Finnish Longevity Hack
- 🦴 Your Bones Control Your Brain?!
🧠 Trapped in a Thought Loop? This Is Why Your Brain Won’t Let Go
Ever had a random, weird thought pop into your head? Like, what if I just threw my phone out the window? Most brains are like, eh, weird thought, moving on!
But for someone with OCD? The brain won’t let it go. It treats that thought like a 🔥 FIVE-ALARM FIRE🔥 and demands an answer.
Here’s why:
🛑 The brain filter is “stuck open.” Normally, our brains filter out unnecessary information. But in OCD, everything feels like a problem that MUST be solved.
🔁 Overactive brain circuits. Research shows the frontal lobe (decision-making HQ) and basal ganglia (habit control) create a loop that makes thoughts cycle endlessly.
🧬 Genetics play a role. OCD tends to run in families, but when (or if) it shows up depends on life experiences and stressors.
So what does this mean? OCD isn’t just “worrying too much” or “being super organized.” It’s a neurological condition where the brain misfires and demands certainty where none exists.
Video Link
🚫 Are Your Supplements Secretly Hurting You?
You pop a supplement thinking you’re doing your body a favor… but what if I told you some of them might be doing more harm than good? 😬
Here’s what you need to know:
1️⃣ Vitamin D + K – A Toxic Tag Team?
Yes, vitamin D3 and K2 work together to help calcium go where it belongs (your bones, not your arteries).
🚨 But taking them at the same time? Bad idea.
This can cause too much calcium in your blood (hypercalcemia), putting your arteries at risk.
✅ Instead, D3 in the morning 🌞 & K2 at night 🌙 for safer absorption.
2️⃣ CalMag – The Rival Siblings
You’ve seen those Calcium-Magnesium (CalMag) combos, but here’s the thing:
These two fight over absorption 😤—meaning you might not actually absorb what you need.
✅ Solution? Magnesium in the morning (MM - easy to remember!) & Calcium at night when your body is in bone-building mode.
3️⃣ Multivitamins – Not All Are Created Equal
Many are synthetic, made from petrochemicals (yes, the same thing fueling your car! 🚗💨).
Even worse? Some studies suggest they increase the risk of serious diseases like cancer 😱.
✅ The fix? Look for Whole Food Multivitamins 🌿 with no fillers, artificial colors, or flow agents (beware of things like magnesium stearate and titanium dioxide!).
Video Link
🐟 The Finnish Longevity Hack
When you think of Finland, you probably picture two things: saunas and maybe… reindeer? 🦌
But the real secret to their health and longevity goes beyond just sweating it out.
So what ELSE do these Nordic wellness wizards do? Let’s break it down:
✅ Cold Exposure (But Not Wim Hof Style❄️)
- Nope, they’re not just plunging into frozen lakes for internet clout.
- They simply spend a lot of time outside in the cold—walking, dining, and just living life.
- Studies show that intermittent cold exposure increases brown fat activation → which boosts metabolism and helps regulate glucose.
✅ Slow & Steady Wins the (Fat Loss) Race 🐢
- Finns love long, slow walks on mixed terrain (snow, dirt, rocks—you name it).
- A study found that slower walkers burned more fat than those who walked fast, even when total calories burned were the same!
- Bonus: Uneven terrain ramps up calorie burn even more.
✅ The Finnish Diet 🥖🐟
- High in fish → Omega-3s are brain boosters and heart protectors (low Omega-3s are literally worse than smoking! 😳)
- Rye & barley → Packed with soluble fiber, great for gut health & metabolism.
✅ Mealtime = Ritual, Not Chaos⏰
- They eat at consistent times daily (breakfast, lunch, dinner).
- Less snacking means better hunger regulation & metabolism.
- Studies show that structured mealtimes lead to better body composition & metabolic health.
🚀 Takeaways for YOU:
1️⃣ Get outside in cooler temps – even just a brisk walk in the cold can boost brown fat & metabolism. ❄️
2️⃣ Walk more, walk slower, and switch up the terrain! 🥾
3️⃣ Boost your Omega-3s (more fish, less processed junk). 🐟
4️⃣ Make eating structured & intentional – less grazing, more real meals. 🍽️
Video Link
🦴 Your Bones Control Your Brain?!
Think aging means getting weak and frail? WRONG. 🚫 The science is clear—your body is designed to move, and if you do it right, you can stay strong, mobile, and vibrant at any age. 🎉
🚀 The Myth of Aging = Decline
The idea that getting older means inevitable decline is absolute garbage.
🗑️ What actually happens?
Most people stop moving, and that’s what makes them weaker—not the years piling up.
Your body is built to move, and if you stop using it, it starts breaking down. Good news: you can reverse that trend starting TODAY. 🎯
🦴 Strong Muscles, Stronger Bones, Sharper Brain
When you move your body:
✅ Your bones release hormones that keep your brain sharp 🧠
✅ Your muscles build “longevity proteins” to keep you young 🤩
✅ Your joints stay lubricated and happy 💃
✅ Your heart stays strong, preventing disease ❤️
Oh, and bonus? Muscle is nature’s Spanx.
Yep. More lean muscle = better shape AND better health.
💥 Action Plan: How to Stay Strong for LIFE
Dr. Wright (aka the badass orthopedic surgeon who knows her stuff) says do THIS every week:
🟢 F – Flexibility: Stretch, do yoga, or try Pilates 🧘♀️
🟢 A – Aerobic: Walk 4X a week (brisk pace, 45 min) 🚶♂️
🟢 C – Carry a Load: Strength train twice a week (yes, heavy! No more baby dumbbells! 🏋️♀️)
🟢 E – Equilibrium: Work on balance—stand on one foot when brushing your teeth 🦷
NO, It’s NOT Too Late!
You’re 50, 60, 70? Guess what? Your muscles still respond. 🎉 Start NOW and your body will reward you. Big time. 🎁
Podcast Link
📚 Ryan's Book Of The Week
|
Ever told yourself, “I’ll start Monday”… only to find yourself elbow-deep in a bag of chips by Wednesday? Yeah, same. 😅
This book is all about making tiny, manageable changes that actually stick. No crazy overhauls. No willpower marathons. Just small, smart tweaks that add up over time.
💡 Why read it?
- Learn why your brain is basically a lazy raccoon when it comes to habits. 🦝
- Discover how to trick yourself (in a good way) into making better choices.
- Finally stop hitting snooze 12 times every morning. ⏰
If you want to be healthier, stronger, or just a little less chaotic, this book is a game-changer! 🙌
🚀 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
Received this email from a friend? 🏄 Join the community and subscribe here www.bedownto.earth