Welcome to Living Well Daily, the newsletter serving up tips to help you live a healthier, happier life.
In today’s edition:
😊Mental / Emotional Well-Being: Lighten the Load: The Power of a “Not Yet” List
💖Longevity & Wellness: Stop Blaming Metabolism
🧠 Inner Reps: Build your self worth with today’s workout.
☀️Self-Care & Connection
🌱Trauma Healing: Building Self-Trust After Trauma (Day 2/5)
👇 And more good stuff!
Today’s Edition
Please remember that you are more capable, resilient and wonderful than you give yourself credit for. You are wonderful!
Lighten the Load: The Power of a “Not Yet” List
I have a tendency to get overwhelmed and burnt out because my mind is a never-ending rolodex of all the things I need to do, want to do, or could possibly do. It’s not just me, right? 😅It can be downright exhausting (and paralyzing) but here’s a trick that helps! Our brains are not meant to juggle it all at once. A “Not Yet” list helps quiet the mental noise: it reassures you that nothing important will be forgotten while giving your mind space to focus only on what matters right now.
✨ Why it matters
🧠 Frees up mental energy and reduces stress.
📝 Helps you prioritize what truly needs your attention today.
🔑 Creates clarity and focus instead of drowning in “everything at once.”
🌱 Offers peace of mind that future steps are safely stored for later.
🌟 How to make your Not Yet list
🪶 Write down everything on your mind, then highlight just the next one step that truly matters.
❌ Ask: “Does this need to be done today—or is it a not yet?”
📂 Create a separate page or note just for “Not Yet” items, OR, a separate list for “This Actually Matters Now”
⏳ Revisit weekly or monthly to decide what’s ready to move up.
✅ Action Step: Today, take five minutes to start your “Not Yet” list. Capture everything swirling in your head, then circle only the next step that matters most.
But, babe, don’t stop at the list, start the thing that matters. A few tricks that can help you get started: promise yourself can stop after 5 minutes (lowers the stakes), put shoes on (makes me feel like I’m in go mode), or do it with a finger food snack (adds a little dopamine).
Stop Blaming Metabolism
Just wait until your metabolism shifts down is something many people in their 30s, 40s or 50s tell younger generations but are they right?
Research shows that metabolism actually remains stable from early adulthood through late middle age and doesn’t begin to noticeably slow down until people reach their 60s and 70s. Even then, the decline is gradual (around 0.7% per year) and is largely due to the natural loss of muscle mass, rather than a sudden shift in metabolic rate or radical change in internal processes.
Maintaining muscle mass through regular strength training can slow this decline, helping to preserve energy expenditure and support healthy aging.
Other factors like physical activity levels and nutrition play supporting roles, but the most significant driver of slower metabolism in older age is muscle loss, as muscle burns far more calories than fat.
Metabolism stays stable from ages 20 to 60
Gradual decline (~0.7%/year) begins after around 60 for most people
Muscle loss is the main cause
Regular exercise can help slow the decrease by preserving and building muscle mass
Staying active and strong matters for longevity
This means if you are struggling with weight management and want to make a change, then take a hard look at your diet because for 99% that is the culprit.
NOTE: Some people do have hormone issues that can impact metabolism before 60.
✅ Action Step: Access your body goals (you might have none, and that's ok, it's your body, my friend 🙂) and see if you are getting closer or further from this goal. If closer, that is great; if further or stalling dietary shifts are needed.
Today’s Mental and Emotional Workout:
Interleaving (switching between exercises) boosts cognitive flexibility and resilience.
Take compliments like vitamins, don’t spit them out. Let them nourish you.
📖Journal Prompt:
Building a Caring Relationship with Yourself
Which of my personal values help guide me through uncertainty? How can I lean on this more?
🌟Spark of Joy:
Let Little Things Move You
Kick off your shoes — like when your toes finally meet cool grass or warm sand.
🦋Weekly Connection Challenge:
Kindness Creates Ripples
Compliment a Stranger 🌱
Offer a genuine compliment to someone you don’t know once a day this week (in a shop, on a walk, or online). Mini positive connections uplift you and the receiver, making the world a more friendly place.
Rebuilding Self-Trust: Small Actions to Show You’ve Got Your Own Back
Trauma can damage your sense of trust in yourself. This week is about rebuilding it step by step and reclaiming your power.
Day 2: Work With Your Body
Rebuilding self-trust isn’t just about the mind, it’s about the body and nervous system too. Triggers can transport the body to the past so you feel like you’re still living the trauma. Here are ways to practice grounding in the present moment to build your capacity and self-trust.
👀Look at objects in the room to bring yourself back to the present: name their colours, describe their textures, outline their shapes with your eyes or fingers.
📅Name the day, month, year, your age, and where you are. Then look in front of you, to your sides, and behind you and each time you look say to yourself “I’m safe here.”
🫁Slow down and deepen your breathing. Long inhales and even longer exhales. Find steadiness in your breath to communicate safety.
💃Practice other self-soothing techniques: read poetry, dance to a song, cuddle in a blank, take a hot or cold shower, use comforting self-touch.
Every time you show up for yourself (with a calming breath, etc.), you tell yourself you are a person you can trust
Darling, don’t give up on yourself, you’re so worth it. Sending love 💕
Thank you for being here!
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!
What did you think of today's edition?
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).