Down To Earth 🌎
Estimated read time: 3 minutes and 44 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Either you run the day or the day runs you.” - Jim Rohn
📊 Health Hack: Leave your workout shoes by the door so you trip over them—psychological “cue” that helps anchor the habit.
🍽️ Recipe: Sushi Sandwiches (Onigirazu)
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Who’s ready for the freakin’ weekend?!
I'm not sure if anyone follows the Whoop band (I'm currently using their 4.0 version), but they just released the new 5.0 after 4 years 🥳 Let's see if it's any good!
Let’s jump in!
- 🕰️ Meet Your New Body Clock!
- 🧠 Protect Your Brain
- 🌪️ Myths Holding Women Back
- 🥩 Why This Tiny Mineral is a Big Deal
🕰️ Meet Your New Body Clock!
Imagine if you had a magic clock that not only told you the time but also your biological age.
Well, researchers at the University of Washington have developed the Health Octo Tool — a sleek gizmo that assesses your biological age by crunching data from 8 key health metrics!
Here’s what you need to know:
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What’s It Measure? 🔍
- The tool looks at your organs, from your heart to your lungs, assigning a “body organ disease number” from 1 to 14 based on any past illnesses.
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Why It Matters: 🌍
- Instead of just focusing on diseases, it gives a more holistic view of your health. Think of it as a report card for your entire body!
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Accuracy Galore! 🎯
- It’s 90% accurate in predicting stuff like disability and mortality. Yup, that’s pretty impressive!
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The Science of Aging: 🧬
- The tool measures something called health entropy—basically, how much damage your body has taken over time, affecting how fast you age!
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What’s Next? 📱
- They’re developing an app to help YOU track your biological age and see how lifestyle changes impact your organs — a health tracking buddy in your pocket!
Fun Fact: 🥳 - Untreated hypertension (high blood pressure) can mess with your aging, so treat those pesky conditions early to stay youthful longer!
Article Link
🧠 Protect Your Brain
Let’s face it, folks: if a neurologist wouldn’t do it, maybe you shouldn’t either! 🤔
Did you know that nearly 7 million Americans are living with dementia? That’s like everyone you know forgetting where they put their keys!🔑
Here’s the scoop from Dr. Salvatore Napoli on protecting those precious brain cells:
1️⃣ Ditch the Cigarettes! 🚭
Smoking isn’t just bad for your lungs; it also bombards your brain with free radicals.
Fun Fact: 14% of global Alzheimer’s cases could be linked to smoking. Stop puffing, and your brain might still wave goodbye to shrinkage!
2️⃣ Get Moving! 🚶♂️💨
Regular exercise, even as little as 9,800 steps a day, can reduce dementia risk by 51%!
Every step pumps vital oxygen and nutrients to keep your brain happy. Think of it like watering a plant! 🌿
3️⃣ Stress Less! 🧘♀️
Stress releases cortisol, which makes your brain feel like it’s walking on a tightrope.
Prioritize mental health to keep your cognitive function intact.
🌟 Three Simple Tips to Remember:
- Keep up with doctor’s appointments.
- Be mindful of health risks like high blood pressure.
- Live an active lifestyle and eat whole foods 🍎.
🔍 Watch for Subtle Signs:
Changes in mood, forgetting names, or struggling with once-easy tasks can signal cognitive decline. Early intervention means better outcomes—like catching a ride on a spaceship before it takes off! 🚀
Article Link
🌪️ Myths Holding Women Back
For too long, health advice has been tailored for men like they’re the only show in town! 🎪
But here’s a shocking truth: Women are NOT small men! 🚺💪 Our bodies have unique hormones, biochemistry, and metabolism, which means much of the health advice we hear just doesn’t fit. 😱
Here are 3 health hacks that you might want to unlearn because they could be wreaking havoc on your body:
- Intermittent Fasting: 🍽️
It sounds trendy, but for active women, skipping meals can mess with your hormones and thyroid. Instead, grab protein coffee first thing in the morning for a power boost! ☕💥
- Cold Exposure: 🥶
Forget chilling in ice-cold water! For women, even mildly cold water (like 55°F) can deliver benefits without sending your body into panic mode. Stay cool, not frozen! ❄️😅
- Counting Calories: 📉
The “calories in, calories out” method? Think again! Women need to prioritize food quality over quantity. Load up on fresh veggies, proteins, and wholesome carbs for optimal energy! 🥗✨
Article Link
🥩 Why This Tiny Mineral is a Big Deal
Ever heard someone say “Zinc cures everything!”?
Well, hold your horses! 🐎
While it won’t turn you into a superhero, zinc is an essential mineral that can help your body in many ways!
What’s the big deal about zinc? 🤔
- Cellular Health:
Zinc helps keep those tiny cells in your body happy and healthy.
- DNA Support:
It plays a role in maintaining your DNA health – you know, the stuff that makes you, YOU!
Recommended Intake 💊
To avoid feeling like a wilted plant, aim for:
- 8 mg/day for women 💁♀️
- 11 mg/day for men 💁♂️
Missing out on zinc can lead to:
- Skin problems 🌱
- Sexual health issues 🍑 (yikes!)
- Other pesky symptoms!
Food to the Rescue! 🍽️
Don’t want to swallow pills like they’re going out of style?
Good news! You can get your zinc fix from delicious food! 🎉
For instance:
- 3 ounces of T-bone steak: nearly 4 mg of zinc!
- 3 ounces of beef roast: about 6 mg of zinc!
Bonus!
You’ll also score extra iron 🦾
- 2.85 mg from T-bone, and 2.34 mg from beef roast!
Article Link
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 |
So, quick question: when’s the last time you were kind to yourself without earning it first?
This week’s book is a beautiful little nudge to stop tying your worth to productivity, and start showing up for yourself with the same kindness you show everyone else.
💡 Why read it?
- Learn how to actually practice self-compassion (not just take bubble baths).
- Ditch that voice in your head that says “do more or you’re lazy.”
- Get gentle reminders that resting is not quitting.
This book isn’t about fixing yourself. It’s about finally seeing you’re not broken.
🚀 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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