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.

Trees sway in the wind, but their roots keep them upright. When circumstances try to blow you down, remember your why and root yourself in that conviction. You’ve got this.

Many people set goals because they feel like they should: societal expectations, pressure from others, subconscious comparisons, or old identities that no longer fit. But forced goals rarely inspire change. They create shame, avoidance, and exhaustion.

Healing your relationship with goal-setting means getting honest about what you truly want, what actually matters to you, and which desires feel aligned with your values and identity. Goals aren’t demands, they can be invitations. Curiosities. Experiments. Acts of self-care rather than self-judgment.

How to choose goals that belong to you:

✅Action step: Take one goal you’re considering and ask yourself: “Is this desire mine?” Notice how your body responds.

^{Love, Lola Graham}

New research by Philip C. Calder and collaborators has estimated that 76% of people worldwide are not currently meeting the recommended intakes of omega-3, specifically EPA and DHA.

The human body cannot produce omega-3, which means we need to get it from our diet. Omega-3 comes in 3 different forms: ALA (alpha-linolenic acid), DHA and EPA. ALA is predominantly found in plants, and the best sources for DHA and EPA are fatty fish.

In this study, they are specifically referring to DHA and EPA. The human body can convert ALA to DHA and EPA, but that conversion is extremely inefficient. Only around 5-8% gets turned into EPA, and it's even lower for DHA at 2-5%. This is why dietary intake of DHA and EPA is extremely important.

DHA supports your brain, eye, and nervous system health; it helps keep your neurons flexible, which improves learning and memory, and also supports emotional well-being. EPA helps regulate inflammation, supports heart health, and can also help boost mood and lower stress.

To get enough DHA and EPA in try to eat fatty fish a couple of times a week, like salmon, mackerel, sardines, anchovies, trout, arctic char, and herring. But not all people like fish (Lola used to hate it but somehow gaslit herself into loving it) or can afford to eat fish often, which is why supplementation can be useful.

We try to eat fatty fish a couple of times a week, and then we each take 1g of fish oil each day.

✅ Action Step: Take a look at your nutrition. Are you eating enough omega-3-rich fish each week? If not, try to increase your intake and/or add an omega-3 supplement that is high in DHA and EPA

^{By: Joshua Graham}

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).}