Welcome to Living Well Daily, the newsletter serving up a daily dose of care designed to support you, cheer you on and remind you, always, just how wonderful you already are.

In Today’s Edition:

If you’re feeling stuck, start by talking a little more kindly to yourself, show yourself some compassion and grace.
You can get through this, darling.
We believe in all that you are (which is a magnificent being).
Go shine 🌞

Self-trust doesn’t require big sweeping gestures and massive promises.  It’s built through small, consistent moments of listening to yourself.

Every time you check in and respond with care, trust grows. But, when we’re a little out of practice it can be hard to know how to start - we’ve got you, lean on the ideas below. Let trust build, even if it feels a little cringe or uncomfortable to start. You deserve that kind of caring relationship with yourself.

Simple self-check-ins to try:

•🧠 “What am I feeling right now?”
→ Without needing to change it. You’re not broken, you’re learning to hear and be with yourself in ALL your different states.

•💛 “What do I need today?”
→ Even if the answer is unclear. Look for a small inkling and follow through.

•🛑 “What feels like too much?”
→ Let that guide boundaries. Your answer doesn’t have to mean “this is always too much” but instead can be a simple guidance for the day.

•🌱 “What feels supportive?”
→ Choose ease where possible. Or, give yourself a little push if that’s what’s needed instead. Whatever it is, do it with care.

•🫶 “Can I be kind to myself here?”
→ Kindness builds safety. Safety builds trust. There’s enough criticism in the world, let yourself be a source of kindness for yourself instead.

Trust grows when you show up for yourself, gently and often.

✅ Action step: Ask yourself one check-in question today and honor the answer.

^{Love, Lola Graham}

It’s no secret that activity is vital to health and aging, but researchers wanted to know the answer to the question…

If two people do the same amount of activity, does the person who engages in more vigorous activity gain health benefits?

A study of 96,000 people, published in the European Heart Journal, found that even small amounts of vigorous activity, the kind that gets out of breath, like walking up a big steep hill, were linked to major reductions in disease risk.

Compared to doing the least vigorous activity, those who got the most had:
• 63% lower risk of dementia
• 60% lower risk of type 2 diabetes
• 46% lower risk of death

The benefits were especially strong for inflammatory conditions like arthritis and psoriasis, as well as for heart health, suggesting that intensity plays a unique and vital role in longevity.

Moving more is awesome, but striving to add in some vigorous activity a handful of times a week, even short bursts, can go a long way. 

✅ Action Step: Add 1–2 short bursts of breathless activity into your day (speed up the stairs, walking quickly up a hill, run for the bus, do some HIIT).

^{By: Joshua Graham | Source: Volume vs intensity of physical activity and risk of cardiovascular and non-cardiovascular chronic diseases, European Heart Journal.}

^{A supportive prompt to build health, nourishment, and long-term wellness.}

Ask your body what would feel kind, not what feels productive. It’s important to take moments to switch our perspective to meet the many needs of our body.

Before you go, let us know what you thought of today’s edition and if there are any subjects you would like us to cover in the future reply to this email and let us know!

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With love and care,

Lola & Joshua | The Living Well Team

^{Living Well Daily is for educational purposes only and is in no way a substitute for professional medical and mental health advice and diagnosis. Please consult a qualified professional for care unique to your needs.}

^{Remember: It’s okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).}