Down To Earth 🌎
Estimated read time: 4 minutes and 32 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Don’t let yesterday take up too much of today.” - Will Rogers
📊 Health Hack: Use the 5-5-5 method when tempted by junk food: wait 5 minutes, drink 5 sips of water, take 5 deep breaths—often kills the craving.
🍽️ Recipe: Fruit Salad
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Yaa Yaa! You made it today!
Ok I have to tell you guys—my fitness tracker just added a new feature (it still needs more data) that’ll tell me my biological age 😳
Sooooo if it comes back younger than my actual age, you already know that’s the age I’m going by from now on.
If it’s older… we never spoke about this. 🫣
Also!
I’m taking on a few people who want to lock in a personal health or wellness goal over the next few months—and actually make it happen.
This is something new I’m offering. I’ll book a call with you, help align on the deeper why behind your goal, and track your progress step by step.
No catch. No cost. Just testing this out to see if I can help more people in a meaningful way.
I’ve only got so much time, so if you’re serious about locking in, reply to this email. I’ll reach out to the first 5 people to set up a time to sync.
Let’s jump in!
- 🍂 The Cinnamon Craze
- 🐕 Unlocking Happiness
- 😊 Unlock the Power of Your Smile!
- 📱 Time to Talk Tech
🍂 The Cinnamon Craze
Who knew that the delightful spice you sprinkle on your morning coffee could actually pack some health benefits?
Here’s why you should consider adding this zingy spice to your health routine:
- Better Insulin Response: ⚡
Cinnamon helps your body respond better to insulin, the superhero hormone that moves sugar from your blood to your cells. Increased sensitivity = Lower blood sugar levels! A sweet combo, right?
- Slower Carb Digestion: 🥖
It’s not just tasty, but cinnamon also slows down how your body digests carbs. This means smaller sugar spikes after meals—goodbye, rollercoaster blood sugar!
- Packed with Antioxidants: 🌿
Cinnamon is rich in polyphenols, antioxidants that can help lower oxidative stress. This is crucial because oxidative stress can lead to chronic complications of Type 2 diabetes.
✨ But hold your horses! While cinnamon might sound like a magical cure, it’s not a substitute for medication or a balanced diet.
👉 Here’s how to incorporate it safely:
- Start with ½ teaspoon daily and gradually increase to 2-3 grams (1-1.5 teaspoons) if you’re feeling groovy!
- Mix it into oatmeal, smoothies, or yogurt for some serious flavor and health benefits!
🌟 Pro Tip: Ceylon cinnamon is the fancy cousin of Cassia cinnamon and is generally safer to consume in larger amounts due to lower coumarin levels.
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🐕 Unlocking Happiness
Let’s explore why dogs and cats aren’t just cute but also mental wellness superheroes! 🦸♀️
Here’s the scoop:
1. Companionship: Pets are great for warding off loneliness.
2. Stress Relief: Just looking at them can melt your worries!
3. Sense of Purpose: Caring for a pet gives you a reason to get out of bed. 🐶
4. Increased Self-Esteem: Pets love you unconditionally—yay for confidence!
A recent survey by Mars and Calm revealed that 83% of pet owners felt happier thanks to their pets.
That’s way better than hanging out with your friends or family during tough times! 😅
But wait! 🛑 If you’re considering a pet, think wisely!
- Lifestyle Check: Can you care for a pet responsibly
- Time Commitment: Are you ready for puppy playdates and kitty cuddles? 🐾
- Long-term Goals: Does a pet fit into your life plan?
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😊 Unlock the Power of Your Smile!
Feeling down? Want a quick mood boost? Smiling could be your secret weapon! 🎯
Here’s the scoop:
When you smile, your brain jumps into action, releasing those feel-good chemicals that can lift your mood and reduce stress. It’s like hitting the refresh button on your day! 💖
But how can you turn this into a habit? Here are 8 tips!
- Pair it up: Connect your smile to something you do daily, like that first sip of coffee. ☕️
- Spot the joy: Notice little delights around you, like your pet’s cute snore. 🐶
- Start solo: Practice smiling while brushing your teeth. No audience? No problem! 🪥
- Memory Lane: Recall what made you smile last—music, a funny meme, or a sweet memory? 🎶
- Genuine smiles: When out and about, share a soft smile! You’ll spark connections (and maybe get one back). 👋
- Thought swap: Instead of self-doubt, try a kind thought daily. “I got this!” can work wonders! 💪
- Give yourself a break: If smiling feels forced, that’s okay! It’s not about smiling all the time. Just try when it feels right. 🌈
- Catch those emotions: Smiling, even a fake one, can trick your brain. It’s like a mini power nap for your mood!
Why does this matter? Smiling not only improves your mood but can also lower stress, strengthen relationships, and maybe even add a few years to your life! 🎉
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📱 Time to Talk Tech
Ah, technology — our faithful companion and frenetic frenemy!
We all love simplifying life (who wants to remember a friend’s birthday without a reminder?), but excessive screen time can be, let’s say, a drama queen for our mental health! 🎭
What’s the Deal?
Research shows that too much digital media can zap your happiness. 😱
The more we scroll, the more we report feelings of anxiety and irritability. Why? It’s like dangling a carrot in front of your face but never actually getting to munch on it!
Signs You Might Need a Tech Break:
1️⃣ Your phone is glued to your hand like a stubborn burrito! 🌯
2️⃣ You get edgy if you’re NOT scrolling. Is that FOMO creeping in?
3️⃣ Your buddies are now just emojis and memes. 😅
4️⃣ You’ve lost hours in a content rabbit hole — Help, I’m stuck!
5️⃣ Sleep? What’s that? Cue dark circles! 🌙
6️⃣ Your body’s sending SOS signals – from headaches to eye strain!
7️⃣ Tech leaves you drained. If you’re not smiling, it’s time to pause!
Tips to Reclaim Your Digital Joy:
1️⃣ Check Yourself: Why do you reach for that phone? Bored? Anxious?
2️⃣ Create “No-Phone Zones”: Meals? Screen-free! 🎉
3️⃣ Batch Tasks Like a Pro: Group texts, emails, and social media moments.
4️⃣ Set App Limits: Take control with features that restrict usage. 🚫
5️⃣ Unplug with Purpose: Leave your phone in another room for a meal!
6️⃣ Explore non-digital joys: Cook something new or daydream under the sky! ☁️
7️⃣ Find What Works for YOU: Start small—like a weekend without one specific app!
Life is too precious to scroll away! Reconnect with what truly makes you feel good. Let’s tame that digital life and dance a little…away from the screens! 💃🎉
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Tired of promising yourself you'll get healthier, only to slip back into old routines when life gets busy? You're not alone—so why tackle it alone?
Here’s what you’ll get when you join:
✅ Real Connections: Create true connection with people who actually get it.
✅ Ask + Get Feedback: Share questions, ideas, or that weird supplement you found on TikTok.
✅ Stay Accountable: Join group challenges that’ll make daily healthy habits actually stick.
✅ Build Momentum: No more starting over—just steady progress, with a squad.
(you’ve got nothing to lose—it takes less than a minute)
📚 Ryan's Book Of The Week |
What if getting healthier wasn’t just about what you eat, how you sleep, or how many steps you take… but about how much awe you feel?
Stay with me. 😌
This week’s book isn’t about doing more — it’s about feeling more. More wonder. More stillness. More "holy crap, life is beautiful" moments that shift your whole perspective.
💡 Why read it?
- Learn how awe literally changes your brain and reduces stress.
- Reconnect with curiosity (aka the thing we lose when we “grow up”).
- Discover the science behind those goosebump moments that make you feel alive.
If you’ve been feeling burnt out, bored, or a little numb — this book is like opening a window in a stuffy room.
🚀 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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