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:

You’re already enough.
We appreciate you!

Many of us move through life, consciously or not, waiting for permission… permission to rest, to slow down, to set boundaries, or to ask for help. We wait for a sign that it’s “okay,” for someone else to approve, or for circumstances to finally make our needs feel justified. 

 But that permission doesn’t always come, AND your well-being doesn’t require external approval. 

You are allowed to choose yourself before you’re exhausted. You are allowed to honor your limits without explaining them. And you are allowed to offer yourself care simply because you’re human, not because you’ve earned it.

Sometimes, empowerment looks like stopping the wait and giving yourself full permission to tend to your needs, trust your inner signals, and take up space in your own life. Be your own permission slip.

6 self-permission slips to keep handy:

You don’t need to justify these permissions. They’re already valid.

✅ Action step: Today, consciously grant yourself one permission slip, and use it.

^{Love, Lola Graham}

Fibre is one of the most powerful and under-consumed nutrients for long-term health. Adequate fibre intake supports gut health, blood sugar control, cholesterol reduction, heart health, weight regulation, and a lower risk of type 2 diabetes, cardiovascular disease, and colorectal cancer.

I have Lynch Syndrome, which puts me at a much higher risk of developing colon cancer, so I’m kinda obsessed with fibre.

Most adults are falling short on their daily fibre intake. Research suggests trying to get around 25 - 38 grams per day for your short-term and long-term health.

One of fibre’s biggest benefits is how it feeds your good gut bacteria. We can’t digest fibre, so it ends up fully intact in the large intestines, and there bacteria ferment fibre which produces short-chain fatty acids (SCFAs) like butyrate. These SCFAs help reduce inflammation, strengthen the gut lining, support immune function, improve insulin sensitivity, and protect brain and metabolic health.

Fibre also supports healthy digestion and regular bowel movements by adding bulk to stool, softening it, and helping waste move more efficiently through the colon, making pooping easier, more regular, and more comfortable. And don’t we all want better poops?

✅ Action step: Add one fibre-rich food today (beans, oats, berries, or veggies) and aim to build toward 25–38 g/day over time.

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

^{By: Joshua Graham}

^{A supportive prompt to build health, nourishment, and long-term wellness.}

Drink a glass of water mindfully, notice the temperature, the taste, the refreshment.

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).}