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.
Today’s Edition
A Little Update, With Love :)
Thanks so much for your feedback. You told us something important: the content is meaningful, but the length sometimes felt like too much.
We listened. We’ve distilled the newsletter to make it more helpful, impactful and enjoyable for you, our readers. Our intention is, and has always been, to provide you with a daily space that’s nourishing and empowering.
We appreciate you, Lola & Joshua💖
This world is going to pull through because it has incredible people in it like you. There is so good in this world, like you, you razzle-dazzling, sparkling manifestation of staggering magnificence!
Reclaiming Your Power by Returning to the Present
When your mind keeps replaying mistakes, regrets, or “what I should have done,” it drains your energy and reinforces the belief that you’re stuck. But the truth is, all your power, every bit of it, lives in the present moment. You can’t change what came before, but you can choose how you show up right now. And that choice is where life actually happens.
Reclaiming your personal power isn’t about pretending the past didn’t hurt. It’s about gently guiding your mind back to this moment, where you still have agency, influence, and possibility.
As I speak to clients at this time of year, the thoughts of “what I wish I had done” seem to get extra loud and the past becomes a thought trap, creating cycles of anxiety and stories of “not-enoughness. Please remember, your enoughness is never dependent on what you’ve done, it’s inherent, it’s who you are: you are always already enough. And on top of that belief, help yourself find some relief by stepping out of the past and back into your personal power in the present moment. Here’s how to get started:
How to practice:
👁️ Use sensory grounding. Name 5 things you see, colours in the room, or textures around you to return to “now.”
💓 Come back to your center. Place a hand on your chest or belly, breathe slowly, and feel your presence in this moment.
🔥 Reconnect with choice. Ask yourself: What’s one small action I can take today that reminds me I have power now?
🧭 Separate past from present. The old story already ended but the next chapter is being written here. The goal isn’t to deny the past but accept that it happened and that you’re living here now. Here, you have power. Here, you can take action one step at a time.
✅Action step: Do one small, intentional action today (send a message, tidy a corner, take a walk, set a boundary) as a symbolic reminder that you have influence right now.
You are capable. We believe in you.
Love, Lola Graham
Don’t Lose This As You Age 💪
One of the most important things you can do for your short-term health, longevity and well-being is maintaining your strength and muscle mass. You don’t need to be a bodybuilder, but you do need to do some resistance training.
Your body is brilliant, and it adapts to the stressors placed upon it. If you are not stressing your muscles, your body will stop prioritizing maintaining them because that is quite energy-intensive. This will result in muscle loss, strength loss, and mobility loss, which can turn everyday things like getting out of a chair, bed or walking up stairs into eventual herculean tasks. That might seem hyperbolic, but it is unfortunately true.
3 Simple steps to maintain your muscle and strength:
🍽️ Eat enough protein, at least 1.2g/kg per day → protein provides the building blocks to maintain and build muscle
🏋️ Resistance training, at least 2 times per week → this gives your muscles the required stimulus to maintain muscle, build muscle and to keep/build your strength.
💤 Sleep, aim for between 7 - 9 hours a night → gives your muscles time to recover and repair, plus it will help make it physically and psychologically easier to exercise.
Tomorrow, you’ll also learn another reason having adequate muscle is vital to well-being.
✅ Action step: Review the 3 steps above and confirm you are not missing any. If so, it is time to get it going (you got this!!).
By: Joshua Graham
Thank you for being here!
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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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