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:

Look for the little wins each day.
Getting up, getting dressed, existing, and reading this are all wins.
You are a winner, and we are proud of you. 🏆

Avoidance often looks like procrastination, distraction, or “I’ll deal with it later.” But underneath it is usually one thing: discomfort.

Your nervous system senses potential stress, so it steers you away. When this avoidance becomes a pattern, we can spiral, feel stuck, and experience increases anxiety and feel an erosion of self-trust.

You don’t need to force yourself into full force productivity mode. You need safety + a smaller entry point. Here’s a simple ritual that offers a gentle way in.

🔎 Step 1: Name the Real Resistance (30–45 seconds):
Pause and ask: “What feels uncomfortable about this?”

Is it fear of failing? Fear of not knowing where to start? Fear of judgment?

Naming the emotion without judgement can help reduce its intensity and/or ground you in compassionate understanding.

🤏 Step 2: Make It Almost Too Small (45 seconds):
Shrink the task dramatically.

Instead of “finish the report” → open the document.
Instead of “work out” → put on shoes.
Instead of “have the conversation” → write one sentence.

The brain resists big threats. It tolerates tiny steps.

💬 Step 3: Rebuild Self-Trust (30 seconds):
Say quietly: “I don’t have to finish this. I just have to begin.”

Then take that one micro-step immediately. Avoidance softens when action feels safe. Every small start strengthens confidence.

You can stop at that 30seconds or challenge yourself to a timed extra 5 minutes of action, giving yourself permission to stop if you don’t want to keep going. Getting started is better than avoidance. It helps build a muscle of movement that will be a touch stronger the next time you arrive.

✅ Action step: Identify one thing you’ve been avoiding and take the smallest possible step today.

^{Love, Lola Graham}

Your gut microbiome has become the celebrity of the health world. “Feed it this.” “Fix it with that.” “Heal everything through your gut.”

But there is some bad advice out there, so let’s clear a few things up.

Research shows the gut microbiome does influence digestion, immune function, and even aspects of mental health. However, some of the claims circulating online stretch far beyond the evidence.

Here are a few common myths:

💊 Myth #1: You need probiotic supplements
Most healthy people can support gut diversity through fermented foods, eating a variety of whole fibre-rich foods like vegetables, fruit, legumes, and whole grains. Supplements can be helpful for some, but are not universally necessary.

😁Myth #2: Gut serotonin directly boosts your mood
It’s often said that gut-produced serotonin makes you happy, but serotonin made in your intestines can’t cross the blood-brain barrier and doesn’t directly impact mood in the brain. Rather, gut serotonin primarily helps regulate digestion, gut movement, and immune signalling, while the brain produces its own serotonin for mood and cognition.

😈Myth #3: All bacteria are either good or bad.
The gut ecosystem is complex, and some bacteria can be more beneficial and some more harmful. Balance and diversity matter more than eliminating specific microbes. That is why it is important to eat a variety of whole foods.

🦠Myth #4: Fermented foods fix everything.
They can absolutely support microbial diversity and are a good idea to have in your diet, but they are one piece of a healthy diet that supports your gut microbiome.

Your gut microbiome is important for your health and well-being. Support it by eating a well-rounded, whole-foods-based diet.

✅ Action Step: Add one high-fibre plant food to your meals today and build from there.

^{By: Joshua Graham
Sources: PMID 23303993, PMID 25830558, PMID 25849657}

^{A mini-care practice for grounding, calming, and nervous system support.}

Roll your shoulders gently and let go of any tension you’ve been unconsciously holding

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).}