Down To Earth 🌎
Estimated read time: 2 minutes and 49 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: "It's not what you look at that matters, it's what you see." - Henry David Thoreau
📊 Health Hack: Hold something cold (like an ice pack) on the back of your neck for 30 seconds when you're overheated or stressed—it drops your core body temp and calms you down fast.
🍽️ Recipe: Berry Banana Smoothie
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What are you deeply grateful for in life right now?
What is the most important thing to get done today to make today a win?
What quality do I want to showcase to the world today?
I want you to ask yourself this right now. I started asking myself these questions every morning, and as crazy as it sounds, I began to notice a small shift. 😊
Let’s jump in!
- 🧬 Discover How Saunas Can Supercharge Your Health
- 🌙 The Costs of Your Night Owl Habits
- 🍞 White Bread: Comfort Food or Health Hazard?
- ❄️ Chill or Thrill? The Truth About Ice Baths!
🚨 [New Section] 🚀 Join Our Community!
🧬 Discover How Saunas Can Supercharge Your Health
What if you could boost your heart, brain, gut, and cells all while zenning out? 🤔
Enter infrared therapy!
Here’s the scoop:
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Mitochondrial Power: ⚡️
- These are your cell’s energizing engines.
- Infrared therapy helps them produce more ATP (energy!), while promoting new mitochondria. 💪
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Zombie Cells, Begone! 🧟♂️
- Tired of those pesky cellular zombies hanging around?
- Infrared therapy helps clean up the mess, allowing your body to heal!
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Inflammation Fighter: 🚫🔥
- Chronic inflammation can lead to big problems!
- This therapy activates protective genes to calm your immune system, restoring balance!
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Gut Love: 💚
- A happy microbiome is key to aging gracefully.
- Infrared saunas can help maintain that balance, supporting digestive health!
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Stem Cell Rally: 💥
- These helpers decline as we age, but guess what?
- Infrared light may mobilize stem cells from bone marrow for healing and regeneration!
Article Link
🌙 The Costs of Your Night Owl Habits
What is bedtime procrastination?
It’s when you choose to stay awake longer to squeeze in some extra “me-time” after a long day.
What’s the catch?
A study in the Journal of Clinical Psychology found that late-night Netflix binges may come at a cost. 😱
Here’s why we do it:
1. Lack of daytime “me-time” - Sometimes, the only quiet moments we have are at night.
2. Stress overload - Busy parents often wait for bedtime to unwind.
The results:
Over 300 participants revealed that bedtime procrastination links to:
- Worse sleep quality 💤
- Increased anxiety 😟
- More sleep difficulties! 🚫📉
Article Link
🍞 White Bread: Comfort Food or Health Hazard?
Ah, white bread, the culinary equivalent of a classic sitcom. Familiar, comforting, and sometimes misunderstood!
But how does it really impact your health? 🤔
- It Depends on You!
Your health goals matter!
✔️ Athletes might love white bread for quick energy.
❌ Diabetics? Not so much! Their blood sugar does the cha-cha with low fiber options.
- Short-Term Effects:
White bread is a speedy carb! 🏃♂️
✔️ Immediate Energy Boost, but beware of that inevitable crash!
💡 Pair it with proteins and veggies to smooth out blood sugar spikes.
- Feeling Hungry?
If you’re reaching for a snack soon after your white bread fix, blame the fiber-free life! 🚫🌾
Long story short: fiber = satiety. More fiber = less craving!
- Long-Term Health Risks:
Regularly munching on white bread will bend your health in directions of doom if it’s not balanced. 🍟
🏥 Heart disease and type 2 diabetes could knock on your door, if paired with a diet too reliant on processed foods.
Article Link
❄️ Chill or Thrill? The Truth About Ice Baths!
So, you’re thinking about diving into an icy lake or a bath of frozen dreams? Bravery is key here!
Let’s break down what cold therapy can do for you:
- Health Perks:
Cold plunges may protect against obesity, cardiovascular diseases, and even help with mood improvement!
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Muscle Recovery:
A recent study showed some surprising results:
- Participants did a workout, then took icy baths.
- One leg got the cold treatment while the other lounged in room temperature.
- 🧊 Ice baths restricted blood flow by 70% and lowered amino acid delivery to muscles by 30%! Ouch!
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Timing is Key:
Immediate ice baths might not be your best friend post-workout!
- While they’re great for reducing inflammation, diving in too soon can hamper muscle recovery.
- Pro tip: Wait a few hours before immersing in icy waters to reap the benefits without the drawbacks! ⏳
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 |
Ever feel like life is just happening to you instead of you actually steering the ship? 🚢 (Meanwhile you're in the back paddling with a salad fork?)
This week’s book isn’t a guide, it’s a story — and a powerful one.
It’ll make you think about your choices, your time, and the kind of life you’re building — without feeling like homework.
💡 Why read it?
- Follow an unforgettable story that secretly teaches you how to take control of your life.
- See how small decisions shape everything (without it feeling preachy).
- Get inspired to live on purpose — not autopilot.
It’s one of those books that’ll stick with you long after you finish the last page.
🚀 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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