Welcome to Living Well Daily, the newsletter serving up tips to help you live a joyful, healthier life.
In today’s edition:
😊Mental / Emotional Well-Being: Grace & Self-Forgiveness in Personal Evolution
💖Longevity & Wellness: Get Stronger, Healthy Bones
🌱Trauma Healing: Cultivating Safety: Creating Anchors in Your World (Day 1/5)
☀️Journal & Joy Prompts
🧠 Inner Reps: Mental & Emotional Well-Being Interval Workout
👇 And more good stuff, like lots of love from Lola & Joshua, the LWD creators xo
Today’s Edition
You are a beautiful gift to this world!
P.S. Read the first part again because it is true!
Grace & Self-Forgiveness in Personal Evolution
Growth isn’t clean. As we learn and unlearn, we inevitably look back and realize there are moments we spoke, acted, or believed differently than we would now. It’s tempting to hold ourselves to perfection, to expect we should’ve “known better” or to be harsh with ourselves for our past mistakes. But, true personal evolution demands grace. Without forgiveness, we stay stuck in shame. That shame creates anxiety, self-policing in a way that sabotages action, and even depression as we label ourselves ‘bad.’ When we embrace the reality of mistakes and decide to use grace and forgiveness, we allow real transformation.
🌟 How to show yourself more grace
💭 Remember: You can’t evolve and stay the same: it’s okay to outgrow who you were and to not agree with how you once felt.
🪞When regret arises, ask: “What was I trying to protect? How did I understand things differently back then? And, how can I act now that better aligns with my values?”
✍️ Practice active forgiveness: Write yourself an apology and response, both from love. If the rupture feels too big for forgiveness, ask “how can I begin to create repair with myself (or with the others who I harmed)?”
🧘 Practice anti-fragility: mistakes don’t break you; they build you (when you choose to come from a place of love and understanding).
💖 Speak to your past self as you would to a dear friend who’s learning.
🌼You create psychological safety with yourself by using grace and forgiveness.
✅ Action Step: Reflect on one past version of yourself you’ve been hard on. Offer them compassion, thank them for getting you this far.
🦴💪 Get Stronger, Healthy Bones
As you age, bone density naturally declines, increasing the risk of osteoporosis and fractures, but weight training is one of the most effective ways you can build and maintain strong bones.
When you lift weights or perform resistance exercises, your muscles pull on your bones, and that mechanical stress signals bone-building cells (osteoblasts) to lay down new bone tissue. This process strengthens your bones just as lifting strengthens muscles.
The key is progressive overload, gradually increasing resistance over time. Research shows that compound, weight-bearing movements like squats, lunges, deadlifts and overhead press are especially powerful because they load your spine, hips, and legs, which are areas most prone to bone loss.
Even bodyweight exercises help, but adding external load with things like dumbbells, barbells, kettlebells, or machines triggers a stronger bone-building response.
✅ Action step: Include 2 or more strength sessions per week with moderate to heavy resistance, focusing on major muscle groups and weight-bearing exercises. Your bones will adapt to the challenge, getting denser, stronger, and more resilient for life!
Cultivating Safety: Creating Anchors in Your World
This week explores how to intentionally create “anchors” that help you feel grounded, secure, and supported in daily life.
Day 1: Exploring Safety in Healing
A defining characteristic of trauma is an experience of being unsafe. The feeling of being unsafe tends to ripple forward past the traumatic event, as the nervous system stays hypervigilant to threats. This can lead to a wide range of mental, emotional, and physiological symptoms that can make everyday life more difficult. A deliberate practice of anchoring safety into our everyday life can help us regain a feeling of control, can lower stress so your body can rest and repair, and can allow us to process & heal.
🛡️ Safety can be explored in a number of different realms: physical, mental, emotional, relational.
🫂 Safety is both external (environment, people) and internal (self-trust, calming tools).
❤️🩹Healing after trauma often asks us to respect the nuance that we can’t perfectly control our safety but that we can choose to nurture safety to increase its presence in our life.
🌱 Safety is a foundation you deserve to build.
Darling, don’t give up on yourself, you’re so worth it. Sending love 💕
Compare less, connect more. Connection will always fill you in ways comparison never can.
📖Journal Prompt:
Building a Caring Relationship with Yourself
How are your routines serving you? What routines anchor well-being / purpose / magic into your life and which are restricting it?
🌟Spark of Joy:
Let Little Things Move You
Say a few words your heart needs to hear… there’s a simple joy that comes from expressing from your heart, words can move, lift, & add love. Find a couple words that speak to you.
Today’s Mental and Emotional Workout:
This interval workout will increase your ability to:
Cultivate a feeling of good within yourself
See how great you are and all that you are capable of
Come to the present moment to notice the beauty and details of the world around you
In under 8 minutes, you’ll strengthen positive neural pathways for long-term well-being and end the workout feeling better than you started! (Click on the photo below to access the workout)
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 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).