Down To Earth 🌎

Estimated read time: 4 minutes and 59 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “Start where you are. Use what you have. Do what you can.” - Arthur Ashe ​ 🍽️ Recipe: Healthy Berry Streusel Bars​

Good Monday to you all!

First of all, I just need to say—I had way too many blueberries.

I didn’t think it was possible to be “blueberried out,” but here I am, two full cups deep (yes, the first cup was amazing), and now I’m definitely feeling it.

Don’t worry though—it’s not going to affect how solid this edition is today, because IMO, it’s a good one.

As I was thinking about if I wanted to give advice going into this week, I realized—heck yeah, I’ve got something to say!

This week, try doing things for the right reasons.

If you’re helping someone, do it not just to feel good about yourself, but because they genuinely need it. If you’re spending time with a friend, actually listen—don’t just wait for your turn to talk.

Let’s dive in!

• 💦 Want Laser Focus?
• 🍫 Superfoods for Skin Protection!
• 🌟 Baking Soda Hacks
• 🤗 Cuddle Your Way to Less Stress

💦 Want Laser Focus?

Ever find yourself stuck in boredom fog or drowning in a sea of anxiety-induced distraction?

Tasks that should take 10 minutes suddenly become 30, and your brain’s doing cartwheels instead of focusing?

Good news: Dr. Hayley Nelson, neuroscientist extraordinaire, has a quick, free, and super easy trick to hit the “reset” button on your brain—
​Splash cold water on your face for 5 to 10 seconds. 🥶

Why?​
Because that cold-water splash activates your mammalian dive reflex (fancy name alert!).

This is an ancient evolutionary survival response that helps us adapt when submerged in cold water.

Here’s the science magic:

Cold water on your face stimulates the trigeminal nerve (a cranial nerve near your eyes and forehead), which sends signals to your brainstem.

Then, bam! Your autonomic nervous system (which handles the involuntary stuff like heartbeat and breathing) does a quick switcheroo:

• Sympathetic nervous system (fight-or-flight mode) turns down 🔽
• Parasympathetic nervous system (rest-and-digest mode) turns up 🔼

The result?
Your heart slows down, your breathing deepens, and stress hormones like cortisol decrease.

This physiological “pause” helps:
✅ Clear your mental fog
✅ Sharpen your focus
✅ Calm jittery nerves and anxiety

If you’re feeling really frazzled, hold a cold, damp washcloth over your eyes and forehead for 15-30 seconds while breathing slowly to intensify this focus-boosting dive reflex.

But what about warm water?​
Nice for a spa day? Yes.
Good for focus? Nope.
Cold = shock = triggers alertness through a neurotransmitter called norepinephrine, which boosts attention, arousal, and mood.
Warm just won’t give your brain that jolt.

​Article Link​

🍫 Superfoods for Skin Protection!

Did you know that your skin and DNA can get a serious boost from simple, everyday foods like chocolate, blueberries, walnuts, and even tomatoes?

Yes, you heard that right! Let’s highlight the good stuff and empower you to eat your way to better skin health, shall we? 🎉

1. Real Food Beats Fancy Products:
   • Skip the pricey creams! Many beauty products are just highly processed junk.
   • Whole foods pack nutrients that really protect your skin. ✨
2. Why Chocolate? 🍫:
   • Dark chocolate (65% cacao or more) is loaded with flavanols.
   • These powerful antioxidants protect your skin from harmful UV rays! ☀️
   • Studies show that just 20 grams daily can improve blood flow and skin healing. That’s just a couple of squares!
3. Fruits & Veggies Matter:
   • Blueberries: Bursting with antioxidants that combat free radicals. 🫐
   • Tomatoes: Rich in lycopene, which offers natural sun protection. 🍅
   • Leafy Greens: Think spinach and broccoli, packed with vitamins that support collagen production. 🌿
4. Nuts About Nuts:
   • Walnuts are your go-to for omega-3s! 🥜
   • They help keep your skin supple and protect it from UV damage.
5. Watch What You Drink:
   • Beer or cocktails at the beach? 🍻 They can drop your antioxidants within minutes, increasing your sunburn risk. Opt for lighter drinks with natural juices instead!

​Video Link​

🌟 Baking Soda Hacks

🧂 Baking Soda (aka Sodium Bicarbonate) isn’t just for making cookies.

It’s hiding in your kitchen cabinet, ready to be your secret weapon against everyday health hiccups!

1️⃣ Indigestion & Heartburn​
😖 Got that fiery feeling after a big meal?

Dissolve ½ teaspoon of baking soda in a glass of water and sip slowly for quick relief.

But don’t get too cozy with it! Overusing it can throw your body’s acid-base balance out of whack. Less is more, my friend!

2️⃣ Brighten Your Bite!​
🦷 Want whiter teeth?

Make a paste with baking soda and water.

Use it a couple of times a week—it’s a quick fix but be gentle; too much can be abrasive!

3️⃣ Soothe That Skin​
🐝 Bug bites making you itchier than a cat in a room full of rocking chairs?

Mix baking soda with water for a soothing paste!

Or try a foot soak with a few tablespoons in warm water. Your feet will throw a little dance party! 🎉

4️⃣ Freshen Your Breath​
👅 Need a quick mouth freshener?

Use a baking soda rinse! Inexpensive, effective, and oh-so-simple!

5️⃣ DIY Deodorant? Yes, Please!​
🧼 Sprinkle some baking soda under your arms for a natural deodorant alternative!

6️⃣ Exfoliate Gently​
🌟 Mix baking soda with a bit of water for a gentle exfoliant.

Massage it on, rinse, and say hello to smooth skin!
(Note: If you have sensitive skin or open wounds, proceed with caution!)

7️⃣ Bathtime Magic​
🛁 Got sunburn?

Add ½ cup of baking soda to your bath for a soothing soak.

8️⃣ Canker Sores Relief​
😬 Mix a little baking soda with water and rinse gently to ease canker sore discomfort.

​Video Link​

🤗 Cuddle Your Way to Less Stress

Here’s the scoop: snuggling before sleep isn’t just adorable—it’s a legit stress-buster and relationship booster!

A study from Auburn University looked at 143 couples who sleep in the same bed and found that physically getting close as you fall asleep is linked to lower stress and feeling more emotionally secure with your partner.

But — plot twist — cuddling didn’t actually improve sleep quality. So, don’t expect cuddling to magically cure your insomnia, but it does tickle your feels in a good way! 😌✨

Here’s the science behind the snuggles:

• When you cuddle, your brain releases oxytocin, a.k.a. the “bonding hormone.”
• Oxytocin helps you feel connected and safe—like a warm emotional blanket. 🛌💕
• Feeling emotionally safe lowers your stress hormone cortisol, which means your body chills out physically and mentally.

What about sleep?

• The study showed that it’s the moments right before falling asleep—not sharing the whole night—that matter most for emotional well-being.
• So, even a quick cuddle session before lights out can be a powerful ritual to strengthen your relationship and zap stress.

Fun fact!

Couples cuddle in all sorts of ways at bedtime:
- Back to back (20%)
- Touching an arm or a leg (23%)
- Spooning (13%)
- Face to face (3.5%)

Actionable Tips for Your Inner Snuggle Monster:

1. Set a cuddle alarm for 5-10 mins before bed—prioritize touch, not just talking.
2. Don’t stress if you don’t sleep together all night — just the pre-sleep cuddle counts!
3. Experiment with cuddle styles to find your comfort zone. Spooning? Leg-touching? Face-nuzzling? You do you.
4. Use cuddling as a secret weapon after a tense day—nonverbal hugs > email apologies any day.

​Article Link​

📚 Ryan's Book Of The Week

You ever feel like you’re doing everything right — eating well, exercising, hitting your goals — but still feel kinda… empty?

This week’s book is a powerful reminder that wellness isn’t just about you — it’s also about us. Real health includes relationships, meaning, and feeling like you belong somewhere.

💡 Why read it?

• Learn how loneliness affects your physical health (spoiler: it’s a lot).
• Discover how strong relationships can boost your immune system + lifespan.
• Get practical ways to create deeper, more fulfilling connections — even in a busy life.

If you’ve been craving more real moments and less small talk, this one’s gonna hit.

📖 Together: The Healing Power of Human Connection in a Sometimes Lonely World

🚀 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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