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:

Hi!!! We missed you, and we hope you had a wonderful weekend! 
We hope your week is as stunningly awesome as you! (I know, is that even possible?)

PS. Reminder: hydrate, move, and treat yourself with kindness.

It’s easy to focus on what you still want to fix, heal, or figure out. Your mind will naturally scan for what’s unfinished, what still hurts, or what feels uncertain. But there’s another truth that deserves space, one that often goes unnoticed in the push toward growth…

You have already survived, adapted, and become someone your past self once needed.

There were moments when things felt overwhelming, confusing, or impossible, and yet, step by step, you kept going. Much of your growth may feel quiet or invisible, but it has shaped who you are today.

Even if life isn’t perfect now, you are not who you once were and that growth matters. Taking a moment to recognize how far you’ve come can bring perspective, self-compassion, and a deeper sense of appreciation for your resilience. Acknowledging your past growth can also help you actively use your gained wisdom to support yourself today. 

Gentle reflections to help you see yourself more clearly:

🕰️ Think back to a version of you that was struggling: What were you worried about? What felt impossible then?

🌱 Notice what has changed: Skills you’ve learned, boundaries you’ve set, strength you’ve built.

🫶 Acknowledge what you endured: You didn’t just get through it; you adapted.

✨ Recognize quiet growth: Emotional awareness, self-respect, resilience, courage.

💛 Let pride exist without minimizing it: You don’t need to compare your journey to anyone else’s. You don’t need a perfect existence now for past growth to matter.

Your past self didn’t need you to be perfect. They needed you to keep going, and you did. You did it once, and you are capable again with whatever is happening in your life today.

✅ Action step: Write one sentence beginning with: “My past self would be proud that I…”

^{Love, Lola Graham}

Most people don’t get enough fibre, yet it plays a major role in gut health, blood sugar balance, heart health, digestion, and long-term disease prevention. The good news? You don’t need a full diet overhaul. A few intentional tweaks can make a big difference over time.

4 tips that can help you increase your fibre intake:

🍎 Have at least 1 high-fibre food per meal: good choices are lentils, chickpeas, black beans, oats, chia seeds, flaxseed, raspberries, pears, avocado, broccoli, Brussels sprouts, sweet potatoes with skin, quinoa and/or almonds.

🫘Choose whole over refined: Whole grains, beans, and whole produce whenever possible.

🌾Use a fibre booster: like ground psyllium husk (1 tsp–1 tbsp in water; drink quickly before it thickens).

💪Use a plant-based protein powder: I use LeanFit, which provides me with 5g of fibre per scoop.

The other week, I talked about how much fibre you ideally should get a day. In case you missed it, research suggests trying to get around 25 - 38 grams per day for your short-term and long-term health.

Get enough fibre consistently, and your gut and future self will thank you.

✅ Action step: Add one fibre-rich food to your next meal and aim to gradually build toward 25–38g per day.

Sources: PMID: 30638909, PMID: 26514720, PMID: 32865024

^{By: Joshua Graham}

^{A gentle prompt to help you create small feel good moments of beauty, appreciation, and delight.}

Notice something your senses enjoy today, a texture, a scent, a breeze. Sink into the sensory experience.

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).}