Down To Earth 🌎
Estimated read time: 4 minutes and 37 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “The only way of discovering the limits of the possible is to venture a little way past them into the impossible.” - Arthur C. Clarke
📊 Health Hack: Put a sticky note on your fridge that says “Are you bored or actually hungry?”—forces a quick self-check before grazing.
🍽️ Recipe: Avocado Club Sandwich
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Good Morning, Down To Earth Tribe 🌍!
First and foremost, I hope you’re having an amazing week 🙏 — and if not, don’t worry, things are gonna get better!
For those of you who don’t know, I’ve been traveling in Japan 🏯 for the past few days, on the hunt to bring you any wellness insights I can find here.
Butttt… at least for today, I had to show you this mind-blowing invention I found while taking one of the trains 🚅
It’s called a self-heating bento box:
Ok, let’s dive in!
- 🦋 Your Hidden Path to Purpose
- 🦉 The Hidden Dangers of Being a Night Owl?
- 🍑 Unlock Your Best Behind
- 🌌 Lost in the Digital Abyss?
🦋 Your Hidden Path to Purpose
Jay Shetty recently spilled some wisdom at the Longevity Summit, and boy, did he have some juicy tidbits! 📜
Here are the key ingredients you need to whip up a life full of energy, meaning, and purpose:
1️⃣ Mindset Matters: Believe it or not, having a purpose can decrease your risk of dying early by 15%! Yes, you heard that right! So, what makes your heart skip a beat? 💖
2️⃣ Let Go to Grow: Are you still clinging to old habits like they’re your childhood teddy bear? 🧸 It’s time to toss that weight and make room for what truly fuels you. Choose growth over comfort!
3️⃣ Get Your Compassion Game On: Life is tough, and we’re all in this together! Try showing yourself some kindness—you know, that thing you keep giving everyone else? High compassion = high longevity! ❤️
4️⃣ Less Envy, More Admiration: If you’re looking at everyone else’s highlight reels and feeling green, it’s time to flip the switch! ✅ What can you learn from those you admire, instead of feeling envious?
5️⃣ Check for Belonging: Find a tribe where you feel like you belong. 🎭 The right crew can make all the difference in your journey!
6️⃣ Celebrate Small Wins: Remember, even brushing your teeth is a win! 🦷🎉 So give yourself props for making it through the day!
Podcast Link
🦉 The Hidden Dangers of Being a Night Owl?
Did you know nearly 1 in 5 people are part of the night owl club?
Whether it’s late-night caffeine-fueled shenanigans or haunting nightmares, staying up too late has become a rite of passage for many.
But here’s the scoop! 📜 New research from the University of Surrey 💼 reveals that being a night owl might come with some (not-so-fun) consequences for your mental health! 😱
🔍 What Did the Study Discover?
- Researchers surveyed 646 students aged 17-28 🚸.
- They explored connections between sleep pattern, personality, and depression symptoms.
- Ultimately, they concluded that evening-types (aka night owls) were twice as likely to suffer from depression compared to morning birds! 🌅
📊 The Sleep-Chronotype Connection
Here’s the breakdown:
- Morning-types: Sleep 10-11 PM
- Intermediate-types: Sleep 11 PM-12:30 AM
- Evening-types: Stay up between 12-2 AM ⏰
- Evening-types faced poorer sleep quality, were less mindful, struggled to express emotions, and (let’s be real) drank more alcohol. 🍺
🚨 What This Means for You
- Just because you’re a night owl doesn’t guarantee a depression diagnosis!
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It’s about the related habits:
- Prioritize sleep quality: Aim for 7-9 hours of sleep. 💤
- Practice mindfulness: Try meditation or journaling. ✌️
- Limit alcohol: You don’t need to be a party animal every night! 🎉
- Talk it out: Express your feelings openly! 💬
Article Link
🍑 Unlock Your Best Behind
Did you know that your glutes are the largest and strongest muscles in your body?
They not only make your behind look fabulous but also help with movement and injury protection! 🏋️♀️
One of the best (and simplest) exercises for your backside is the wall sit.✨
Why wall sits?
- They isolate the entire body: glutes, hamstrings, and quads!
- They build muscular endurance, not just size.
- Perfect for burning calories (aka goodbye, jiggles!).🔥
🕒 How long should you hold a wall sit?
- Start with 20-30 seconds. No need to become a superhero overnight!
- Try for 3 sets of 60 seconds with breaks.
- Aim for 5 minutes eventually, but hey, baby steps are key! 🐾
Pro tip: Press into your heels for that extra glute challenge!💪
Wall sits can be a safe alternative to squats, especially for those with lower back issues.
Want to spice things up? Here are some fun variations:
1. Place an exercise ball between your back and the wall for extra balance!
2. Get a partner to add a weight plate on your legs or hold dumbbells for an added challenge!
3. Extend one leg at a time while in position to feel the burn! 🔥
4. Try pulses or lifting your heels for an even bigger glute workout! 🍑💥
Article Link
🌌 Lost in the Digital Abyss?
Ever sat down and realized you’re magically lost in the void of your phone?
You’re definitely not alone! On average, we’re spending 4-6 hours a day glued to our screens. 🙈📊 That’s least 75 days a year – yikes!
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What’s the Deal?
- Younger folks? They tend to up those numbers. Think 12 hours versus 6 hours of sleep – not exactly a bedtime story, huh?
- Here’s a fun fact: if you think your phone habits are harmless, remember: every scroll and tap can lead to what’s called “opportunity cost” – you lose precious time to do other things that could be enriching your soul! ⏳
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The Autopilot Trap:
- Ever reached for your phone just because? It’s like a magic wand for both distraction and comfort.
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Here’s a tip: Before diving in, ask yourself the WWW questions:
- What For? (What did I grab my phone for?)
- Why Now? (Am I bored, stressed, or genuinely needing something?)
- What Else? (What other activity could satisfy this need?)
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The Attention Economy:
- Attention is a currency, and Instagram isn’t a bank you want to invest in! The more time you spend scrolling, the less you invest in real-life experiences.
- So, how do you combat the swipe-happy habit? 🍭 Embrace genuine connections! Opt for walks with friends, join local classes, read books, or even have a dance party at home! 🕺💃
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Mindfulness Matters: 🤔
- Being mindful of your phone use is key. Yes, it’s okay to indulge once in a while, if only to intentionally keep you aware of the bigger picture.
- A great life hack? Leave your phone in another room when engaging in hobbies or quality time. You’ll be surprised how much richer those moments feel!
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Transformative Change: 🌈
- The goal isn’t to eliminate phones but to redefine your relationship with them.
- Think of your phone as a tool, not a crutch. Engage with fun, meaningful activities and let your phone have its time away from you!
Video Link
📚 Ryan's Book Of The Week |
You ever have one of those weeks where your motivation is on vacation, your focus is in witness protection, and your energy is… just not there? 😅 Yeah, welcome to the club.
This week’s book is like a pep talk and a tactical guide had a baby. It’s all about learning how to do hard things—even when you really don’t feel like it.
💡 Why read it?
- Find out how to build real mental toughness (not the fake “grind 24/7” kind).
- Learn how to keep showing up after the motivation wears off.
- Understand why the uncomfortable stuff is exactly where the growth is hiding.
Whether you're chasing fitness goals, business dreams, or just trying to drink more water and sleep 8 hours… this book helps you flip the “I can’t” switch off for good.
Set a timer each day for just 10 minutes and quickly tidy or declutter one small area of your home or workspace. Keep it short, manageable, and satisfying!
Quick Examples:
Clear your desk, organize a messy drawer, tidy your closet, or quickly clean off your kitchen counter.
Here's why:
- Tidying up even a small area reduces stress and anxiety by giving you a sense of control and accomplishment.
- A cleaner space improves focus and productivity throughout the day.
- Organizing small areas daily prevents clutter from building up, making your environment consistently pleasant and inviting.
💬 Your Turn (Reply Today!):
Reply right now and tell me what space you'll tidy up—let's tackle it together!
🚀 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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