Welcome to Living Well Daily, the newsletter serving up tips to help you live a healthier, happier life.

In today’s edition:

The world is a better, brighter place because you are in it! Sending you a giant hug and lots of love!

Ever catch yourself feeling like a fraud or an imposter? You’re not alone, darling. We all end up there from time to time. (And, trust me, you’re not an imposter despite how much your brain might love telling you so. We all have growth ahead of us).  Imposter syndrome happens when you doubt (or even deny and forget) your accomplishments and fear being “found out” as less capable than people think you are, despite evidence of your capacity, skills, and/or success. Let’s take a deeper look at imposter syndrome:

Signs you might be experiencing imposter syndrome:

Why it matters:

How to practice shifting away from imposter thoughts:

✅ Action Step: Write down three specific achievements you’re proud of this month (big or small) and read them out loud to yourself.

Leg strength is a important predictor of longevity. Research shows that strong leg muscles support better balance, mobility, and independence as we age, reducing the risk of falls (a leading cause of injury in older adults). Also, research (Claire J. Steves, et al. 2015) comparing twins show that leg power predicts cognitive aging, suggesting that keeping your legs strong will help keep you mentally sharp as well!

Now if you are thinking it is too late to start, that is absolute nonsense! In one study (M A Fiatarone, et al. 1990) put people on average in their 90s through a 8 week training program and the participants who completed it increase their leg strength on average by 174%, their mid-thigh muscle mass by 9% and their walking speed by 48%!

There are many great ways to increase your leg strength:

🏋️ Bodyweight movements like squats, lunges, or step-ups can be done anywhere, and you progress add weight like dumbbells or a barbell to challenge yourself as you progress.  

🦵 Machines can be an excellent choice like leg press, quad extension, hamstring curls, etc.

🧱 Isometrics holds can also help like wall sits

Consistency is vitally important, two or three short sessions each week can make a big difference.

✅ Action Step: This week, commit to doing 2 sets of 10–15 squats (using a chair for support if needed) at least twice. Building leg strength today helps ensure you’ll stay steady, capable, and thriving well into the future.

Every time you practice positive connections with yourself, you grow your well-being and life satisfaction.

Learn the difference between tired and uninspired; treat them differently. One needs rest, the other needs joy. What do you need more of today?

Describe a place you where you feel calm and safe - real or imagined. Build out the detail so you can return to this vision any time you’re in need.

Explore Cozy: Wrap yourself in a blanket — like when you curl up on the couch and feel cocooned in safety.

💬Ask a Thoughtful Question
Go beyond “How are you?” and really listen.

Self-soothing is the act of calming your emotional distress, helping regulate your nervous system, especially when trauma responses are on overdrive.

Day 5: Building Your Toolkit
Keep experimenting with new self-soothing techniques and when you find ones that you find even a little helpful be sure to repeat them. It’s important to remember that repetition strengthens your ability to soothe.

💜Basics to turn to: change your breathing, use your senses to take in the environment and get out of your head, have a go-to affirmation, try gentle touch to introduce positive sensation, and ask yourself ‘what would feel supportive right now?’ 

^{Darling, don’t give up on yourself, you’re so worth it. Sending love} 💕

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!

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).}