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:

Fantastic freaking are you.
Read that again, but backwards ☝️

Growth often brings change, and change can sometimes bring guilt. You may feel pulled between who you were and who you are becoming, especially if evolving means shifting priorities, outgrowing roles, people or making choices others may not fully understand.

This guilt does not necessarily mean something is wrong. Often, it reflects care, attachment, and the human desire to remain connected and consistent.

Evolving does not erase your past or invalidate earlier versions of yourself. Change is part of being alive. Stepping more fully into your authentic self and aligning yourself with your values is worth celebrating.

You’re allowed to change without apologizing for it. You’re allowed to embrace who you’re becoming.

Gentle reminders for times of transition:

🔄 Growth doesn’t erase the past: Old versions of you did the best they could with what they knew. 

🧭 Changing direction isn’t failure: It’s information and self-trust.

🫶 You don’t owe consistency at the cost of authenticity: You’re allowed to update your needs and values.

🌱 Outgrowing something doesn’t mean it was a mistake: It means it served you and now something else does.

💛 Guilt often shows up when you choose yourself: That doesn’t make the choice wrong. 

You don’t need permission to evolve. Your life is allowed to change as you do.

✅ Action step: Reflect on one way you’ve changed and offer yourself appreciation instead of guilt.

^{Love, Lola Graham}

New research from Newcastle University suggests that just 10 minutes of vigorous exercise can trigger biological changes that may slow cancer cell growth and support DNA repair.

In the study, a short burst of hard cycling altered the mix of molecules in participants’ blood, shifting signals in ways that reduced bowel cancer cell growth in lab experiments and activated genes linked to energy production, inflammation control, and genetic repair.

The exercise-driven changes influenced over 1,300 genes, including those involved in slowing rapid cell division and improving mitochondrial function.

Researchers also observed increased activity in proteins tied to DNA repair, helping cells fix damage that could otherwise contribute to cancer development.

While this doesn’t mean short workouts are a cure, it reinforces a powerful message: even brief, intense movement can send protective signals throughout the body, and every session counts for long-term health.

✅ Action step: Try adding one short burst of higher-intensity movement this week, like 10 minutes of fast cycling, brisk uphill walking, or interval training.

Source: PMID: 41387212

^{By: Joshua Graham}

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

Take a short walk and notice how movement shifts your energy, even slightly.

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.}

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