Welcome to Living Well Daily, the newsletter serving up tips to help you live a healthier, happier life.
In today’s edition:
💖Longevity: Japanese Walking (IWT) - A Simple Protocol for Powerful Results
😊Mental / Emotional Health: Don’t Sweat It (Too Much): Caring for Your Mental Health in the Heat
🧠 Inner Reps: boost your mental well-being and joy
📰 Wellness News:
👇 And more good stuff!
Today’s Edition
Did you know that you have the power to make the impact you want to make in this world? Everything man-made, from bitcoin to bridges, once only existed in someone’s imagination. You can do what you want to do because the fact of the matter is, you’re fantastic!
PS. YOU ARE WONDERFUL!
Japanese Walking (IWT) - A Simple Protocol for Powerful Results
There is a new trend gaining popularity that can help you live a longer, healthier life, known as Japanese Walking, also referred to as interval walking training (IWT).
This was designed by Japanese researchers (hence the name Japanese walking), and it is simple to do. Here is how: warm up with a few minutes of easy walking, then alternate between 3 minutes of fast walking (you should feel your breathing rate and heart rate increase) and 3 minutes of slow walking (a leisurely pace). Complete at least five of these intervals for a total of 30 minutes. Aim for 4 or more sessions per week to reap the full benefits.
The health benefits include:
♥️Improved cardiovascular fitness
🦵Increased leg strength
💪Lowered blood pressure
🚶Better metabolic health
😁Improved mood
Note: If 3-minute high-speed intervals feel too intense initially, start with shorter fast segments (e.g. 30 seconds to 1 minute) and gradually build up
Who is this best for? People who don’t get enough cardio in a week or those looking for a lower-impact cardio option.
✅Action Step: Try out Japanese walking and see how you like it!
Don’t Sweat It (Too Much): Caring for Your Mental Health in the Heat
This summer has been hot as heck, and if you’ve been feeling “off,” you’re not imagining it. High temperatures can mess with mood, sleep, focus, and stress levels. The good news? Knowing what to watch for—and how to cool down mentally and physically—can help you protect your well-being.
Signs the heat may be impacting you:
😵 Trouble concentrating, mood swings, irritability, or feeling extra stressed
😴 Sleep struggles, restlessness, or feeling overwhelmed
🤢 Physical symptoms like nausea, dizziness, or headaches
What helps:
💧 Hydrate & avoid peak heat. Stay inside during the hottest hours if possible.
❄️ Get creative with cooling. Fans, frozen water bottles, cold showers, or a visit to an air-conditioned public space (library, mall) can help.
🥗 Take extra care. Eat nourishing foods, rest well, and use stress-busters (breathing, mindfulness).
🫶 Ask for help if you need it. It’s okay to lean on friends, family, or mental health supports.
✅ Action Step: Don’t wait until you feel awful. Choose 1–2 cooling or self-care strategies and use them proactively during heatwaves.
Today’s Mental & Emotional Workout
Today we build our connection to what brings us joy in life!
You don’t have to be “on” all the time. You’re allowed to exist without performing, pleasing, or proving anything.
☕ How “clean” is coffee? Scientists tested coffee to see which is more or less contaminated.
👂Sensitive to noise? You’re not alone
⚕️Move over Ozempic: scientists have discovered a new molecule that helps with weight loss without the nausea.
Thank you for being here!
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 more in the future, then reply to this email and let us know!
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Lola & Joshua | The Living Well Team