MRP Living Light Q & A [Feb 2, 2024]

Happy Friday, everyone. Welcome. Welcome. As you're tuning into the chat, let me know one thing that you're grateful for today. Welcome, Colleen. Welcome, Stephanie. Welcome, Fariba. Welcome. Melissa. Laronda, Farhana. Alice. Welcome, Annalisa. Welcome, Jonathan. And for those of you just tuning in, if you could let me know in the chat one thing that you're grateful for today. Alice says, grateful for the sun today in Ontario. Yes, we've had a really gray winter. A lot of people seem to be grateful for the sun. I would say that that's probably what I'm grateful for today as well. I think it makes a huge difference in our mood and our well being. Colleen says, I'm grateful for the chickies visiting my yard. Laranda says, beautiful day, beautiful faces. High tribe, hello. Hello. And if you're able to, we'd love to see you on camera and love to see your beautiful faces. Jonathan says he's grateful for playing cards with the kids. I love that. Yeah, just the simple things, right? Getting unplugged from devices is a huge one, especially with kids. Pariba says, grateful to have a me day. Awesome. I'm sure that's much needed and deserved. Okay, so today we're going to do a little bit of visioning exercise and then we'll always obviously take some Q A for you all as well. I know we have some. Some of you here who are just starting out or, you know, haven't even received your packages yet. Some who are further along in their journey. So we'll get around to making sure that all of your questions are answered and that you all feel comfortable with where you're at. So if you don't have one already, I would recommend grabbing a journal or a piece of paper and a pen. And if you're driving, that's fine too. You can maybe do this mentally or you can do this later on. Give everyone a minute to just grab that and I want you to picture that it is February 2, 2025. Okay, so basically a year from now. So you're going to answer these questions as if it's February 22, 2025. Okay, I'm going to go through a few questions and the first One is name one or write down one personal win in 2020. What's one personal win that you achieved in 2024? I'll write the questions down in the chat as well as we. Hey, everyone ready for the next question? Okay, next question is, how has your health transformed in 2024? I know we just had Quay join in. Welcome, Quay. We're just going through a little exercise, and I know it looks like you're in the car, so if you are not driving, you're welcome to participate. You can. Okay, looks like hubby's driving. You can use your phone if you don't have a pen and paper. But we're just having you envision what Basically having you envision what your 2024 is going to look like. Okay, so you're gonna basically pretend like it's February 2, 2025, and I'm asking you a series of questions, and you're gonna write them down, the answers to them down, or you can write it in your phone. The first One was name one person, one to three personal wins in 2024. I know some of you have finished that question. So the second question is, how was your health transformed in 2024? You have more energy, less pain, less inflammation, more clarity, more confidence, better sleep, better body composition. How has your health transformed in 2024? Hey. Third question is, what was the biggest obstacle you overcame in 2024? Okay, so what was the biggest obstacle you overcame in 2024? SA. Everyone done? Next question is, what decision are you most proud of that you made in 2024? What decision are you most proud of that you made in 2020? Next question is, who did you spend the most time with in 2024? This question is important because you are a reflection of those that you spend the most time with. Who did you spend the most time with in 2020? Next question is, what habits did you make in 2024? Are you drinking more water? Are you getting to bed earlier? Are you making better food choices? Have you cut out processed foods? Perhaps now a few of you have just tuned in. So we're asking you to reflect on your 2024. So you're pretending that it it's February 2, 2025, and you're kind of vision mapping what you want your 2024 to look like. Okay, so the last question I asked was, what habits did you make in 20? Next question is, what habits did you break in 2020? Hey, what habits did you break in 2024? Perhaps it's going to bed really late. Perhaps it's. Not getting enough sunshine, not getting outside enough. What habits did you break in 2024? Okay. Next question is, what new skills did you acquire in 2024? Maybe it's meal prepping. Maybe it's consistency. Maybe it's better communication. What new skills did you acquire in 2024? Next question is, what activities or experiences made you smile? The biggest in 2024? Is it a trip with a family member? Going hiking? Maybe something that you may not have been able to do? And what activity or experience made you smile? The biggest in 2020. Jesus. Okay, so that was the last question. And what we're going to do next is we are going to share. So I'm going to break you up into groups of probably partners, groups of two. We're going to go into breakout rooms, and I'll give each of you two minutes each to share one of the questions. And that one question is, what was your health? How was your health transformed in 2024? Okay, so each of you are going to share with your partner that question. How was your health transformed in 2024? You'll get two minutes each, and person with the shortest hair will go first. Okay, so let me set up the breakout rooms. Give me one second. Just counting how many people we have here. Okay, so. Oh, oops, sorry. One second. Okay, so if you're alone in your breakout room, just come back to the main room. So in a minute here, you're going to see a little thing on your screen that says join room, whatever you're assigned to. So you'll just hit join and then if you are on your own, just come back to the main room and we'll. We'll share in the main room. Okay, so I'm going to break you all out and you'll see that button and just hit join room. Okay. Welcome back, everyone. Welcome, welcome. Okay, so hope you all had a great breakout session and got to share with someone. Welcome back. Welcome back. So what we'll do is we'll have two or three people share with the group if they feel called to what happened in their breakout room. So anyone want to volunteer and share? If you want to share, you can go ahead and unmute yourself or raise your hand and I can unmute you. If you can't unmute. Kwei, you want to share? Okay, can go ahead and unmute.

Hi, everyone.

Hi.

It's nice to be here. Today is my very first day. I just signed up yesterday, so I'm very excited. And I was in the breakout group with Nadia, and we had the same exact goal for transformation for our health, which was better sleep. Okay, so we both are really, that's a priority for both of us. So that was great. And since she already done one phase the program, she told me what success she has. So I'm very excited.

Good.

Excellent.

Excellent.

Yeah.

That's why we have you break out into two groups as well to Share from each other and, you know, hopefully sometimes the combination like that occurs where, you know, Nadia's pretty been through the program successfully and, you know, is matched up with you, who's just starting so that, you know, she can share her experience with you as well. So. Awesome.

Also share that she lost 15 pounds and my goal is to lose 20 pounds. So that is so great. So thank you for connecting me with Nadia. Thank you, Nadia, for sharing.

You're very welcome. I'm glad you guys got a. A chance to connect.

Good.

Anyone else want to share? Who's next? Anyone else? Put your hand up if you want to share or you can unmute yourself. Brooke. Okay, go ahead and unmute. Brooke.

I'm.

This is my first time here too, Quay. I haven't officially come on board yet. I have to figure that out. But I was with Annalisa and it was really nice to hear things that she had done like blood pressure and cholesterol coming down. Those are kind of huge things for me. I don't know if you can see it, but I had double bypass open heart surgery back in September and the weight just keeps pouring on. So it's time, you know, it's really, really, really time to reach these health goals and kind of like what Quay said, it's really good to talk to somebody who's been on it and, you know, get some realistic goals and experiences from other people. That's it.

Thank you. Thanks so much for sharing and I'm excited for your health transformation and better health as well for this, this coming year. So thanks for sharing that. I did send you an email yesterday just with some next steps. So just check your inbox. There's a link for you to schedule your initial consultation with me and a tracking. There's some tracking information for your package as well. Okay. Okay. Thanks. You're welcome. Okay, anyone else want to share? We'll take one more share and then we can answer any questions that anyone has for rea. Go ahead and unmute.

Thank you. Deepa. I'm so grateful to be here. I was in the breakout session with Colleen. Today is my absolutely first day. I have not received my package yet but you know, patiently waiting and excited to start this journey. We had similar I think once also from the program which is bring. You know, I want to be off of the a blood pressure medication and recently I was added a cholesterol medication. My activities are very low and just energy is low. You know, I had. A few years ago I had a hysterectomy, a little prematurely and my body just went onto a shock, and I've been just waiting and procrastinating. So it's time. God works in mysterious ways. The energy works in mysterious ways. And I'm glad to meet Colleen and the rest of you and super excited. And she told me to wait for the package and the spray will help.

Awesome.

Well, I'm glad you got to connect with Colleen once again. It's just great how you're all matched up so perfectly. So thank you so much for sharing your insights, and we're looking forward to your transformation as well. And we're diligently getting all the packages out, so hopefully you'll have yours soon as well. Welcome. Anyone else want to share? Okay, so if. I guess we'll move on to the next segment. I hope you guys enjoyed those questions. If you didn't have a chance to fully reflect on them, I can put them in the Facebook group. And, you know, that way you have kind of a written copy of them. And if you want to take some more time to journal and, you know, write down some answers, you're welcome to do that. So we'll put that in the Facebook group. And I guess if any of you have any questions, we'll kind of open it up to open Q and A. For now, you can either type your question in the chat or you can unmute yourself if you have any questions. Melissa says good luck to the day ones. 5000 calories is a journey, but you can do it. Yes. So there's three phases of the program. I know some of you haven't received your package yet, but the first phase of the program is what we call the wonderful loading phase. And initially everyone's like, ooh, this looks kind of fun and interesting because you get to pretty much go bananas on literally on whatever you want to eat. Not. Well, you can, if you want. On whatever you want to eat can get it out of your system. And you know you can. You got to try to get to about 5,000 calories per day for two days. And at first it sounds fun, but very quickly, you'll. You'll realize that it is quite the feat. It is probably one of the hardest parts of the programs, which many of you can. Who have been through it or are going through it can attest that it is one of the hardest parts. So just, you know, to impart a little bit of wisdom to you all for the loading days is make sure you go slow. You want to graze throughout the day rather than, you know, eat three large meals. If you haven't had your gallbladder out, then you want to focus on fat, higher fat foods like avocados and nuts and seeds, because that's going to get you to the 5,000 calorie mark much quicker. And there is a sample meal plan for the loading days in your guide that you'll receive, so you can always follow that. And then you'll have to top it up with a few additional foods. Of course, if we do eat foods that are less healthy, that's going to get you to the higher calorie range quicker. Okay. So feel free to indulge in any foods that you want to get out of your system during those two days to kind of get you to that 5,000 calorie. If you can't get to 5,000 calories, like, we. We ask that you try your best. So even if you get to, like, 4,000, that's going to be beneficial. I find a lot of people find, like, smoothies are a good way to get calories in because you can really pack them with a lot of things. Nuts, seeds, oils, you know, your protein powders, and you can kind of sip on that throughout the day. Of course, you don't want to go to the point where you're feeling, you know, super nauseous or sick or anything like that. Right. So, of course, meet yourself where you're at and listen to your body as much as you can as well. Okay, Colleen, you can go ahead and unmute. Hi.

Hi.

I.

The first loading day was a challenge, of course, and then the second loading day, I was kind of prepared for what was going on. And I tried not to eat too quickly because I think day one, I ate a lot in the morning.

And.

And like, most, like, I think I got to 4, 000 calories in the morning, which was crazy.

Wow.

That is.

Yeah.

Yeah. But I've been doing, like, keto, my keto things like fat bombs, fat bomb, coffee, but also those. Like, I did a lot of that and I had a lot of bacon. A lot of bacon. And it worked.

Right.

But what worried me and just. I'm just kind of curious about this.

The.

The second day, I kind of did the same, but then I kept going, and then it was really weird. Like, at 5, 6, and 8, I was like, I could still eat, and I'd eaten 5,600 calories, and it really scared me.

And.

And I went, I went, is my leptin totally screwed up? Like, do I not have. Because I know I never used to eat like that for most of My life until about 2009 when kind of all hell broke loose. And so now I've kind of lost all my good habits. But it's like I can't control myself.

I, I.

So I'm just kind of wondering about that. Is that, am I thinking right? Hopefully my leptin will get reset along with everything else.

Yeah. Have you started yet?

Yeah, I'm, I'm day seven today.

Okay. And how have you been doing with the two meals?

Good, because that's kind of what I was doing other than after supper, a lot of snacking. Husband and I would sit and watch a series or TV of some kind. And then it'd be like, oh, let's have a snack. So it would kind of. But when he was gone at work, then I would do the same thing through my. So I was having more than one meal.

Really?

Yes. Yeah. And that I find, is the biggest thing that gets people into trouble is the evening snacking. So with the program, as you go through the six weeks of the release phase, the intention is to reset your hormones, Right. So it's going to help with insulin sensitivity, help with insulin or, sorry, leptin resistance, you know, help decrease cortisol, help balance out estrogen. Even if you're postmenopausal, like, it'll still help balance out some of these hormones. Along with the spray that you're taking is going to help with that as well. You know, one thing that really helps with regulating leptin and ghrelin, which are both our hunger and appetite hormones, Leptin is appetite, Ghrelin is hunger, is getting the right amount of sleep. So trying to get at least seven hours of sleep. Okay. Because if we don't get enough sleep, then that's going to dysregulate those hormones. Really focusing on sleep. I know some of you who are new and you know, some of you who have already started the program, really making sure you take some time to go into the practice better modules as well, because there's so much information there. For some of you that are new, we haven't, we don't like to overwhelm you, so we don't give you too much information all at once. But you will be getting access to some modules where, where we do a deeper dive into certain topics. So if sleep is one of the areas that you really struggle in, then we're really going to want to make sure that you focus in on that module because there are a lot of great golden nuggets and takeaways that you can implement Immediately without much resistance. Right. So really making sure that you optimized sleep is going to be important not just for leptin and ghrelin, but like pretty much all hormones, right. Rely on good quality and quantity of sleep.

Excellent.

Thank you.

And you know, for the midnight, the bedtime snacking, right. Or the evening snacking, like, that's where it's like, you know, when that urge to like, munch comes is like, just go to sleep, right. Like, and, and it'll like just, you know, it's sometimes easier said than done. But like, the longer we. We're up, the more we're consuming, right? We're consuming TV with our eyes, the more we want to consume with our mouth too. Right. So when we put ourselves in that state of consumption, then, you know, that leads to consumption in other areas of our life as well. Right. So maybe perhaps sitting down and reading a book with your red light and drinking a herbal tea, right? So making some of these behavior shifts to, you know, when I asked the question, how has your health transformed in 2024? And for example, some of you said, better sleep, now you gotta start reverse engineering what it looks like to get better sleep. Right? So, you know, we have lots of information in the Facebook group about sleep in the practice better modules. Sometimes on these Q and A's, we do a deep dive. I know most people struggle with sleep, right? So if that's something you guys want to do, a deeper dive into next Friday's Q and A, we're. We're happy to do that. Right? You guys tell us what you want us to. How you want us to support you best, right? That's what these calls are about. That's what we want to make sure that we're providing value and providing support to you all. Perfect. What other questions do you all have? Yes, so it's either drops or the spray that you're going to get. We are working on getting the spray fda. FDA approved. Hasn't happened yet. So for those of you in the US you're going to get drops. And if you're in Canada, you're going to get spray. It is a very similar formulation and has the same effect on the body. Brooke, you have a question. Go ahead and unmute.

The. The drops of the end or the sprays. Is that the same for everybody? No matter how old you are or where you are and you're. It is. Okay.

Yeah.

So it's a homeopathic formulation. It's very gentle. And basically the, the dosage is seven drops, three times a day at 9am to. Sorry, 7am, 2pm and 9pm so for the two loading days, you're going to do seven drops three times a day. And then after the loading days, Starting from day three to day 42, you're going to do five drops three times a day.

Okay.

And the timing is going to be the same. It's going to be 7:00am, 2:00pm and 9:00pm okay.

But my real question is for us newbies, and this is kind of a question for people who have been in the program for a little while. Is there any one or two pieces of advice or information you wish you had at the beginning?

Great question.

Yeah.

So who wants to answer that? Melissa, you want to go?

Sure. I think as the weeks go on. So I'm on day 31, and I think as the weeks go on, there's just, like a few questions here and there that I wish I knew, like, up front so it would be like, so the other day I was making handmade turkey burgers, like, from scratch.

And.

And then I was like, oh, I can't use a button, so I'm using lettuce. And I'm like, I need ketchup. Like, ketchup is something that I need. I can't just do the mustard, you know? And so there's just like, a few things here and there. But definitely don't be scared to ask the questions because someone else might also have that question. But then just use the resources. I think at the very beginning, I wasn't really diving too much into the app or the Facebook group, but definitely using the resources because some of the questions you may have might be answered there.

Thanks.

Yeah, no problem.

Anyone else want to share? Stephanie, you can go ahead and unmute.

I was going to say this is my second round, but I found, too, that it was much easier to sustain through the last bit because I experimented with the recipes you gave us. I tried them all. Normally, I'm not like that, but I thought, you know, if I try them all, I'm gonna find something I like, and then it's easier to move into real life with new things that you like instead of. You know what I mean? Like, instead of. Then I didn't go back to my old ways because I'm going, oh, I found new recipes I like. These are more healthier. And then I was able to take my old recipes and sort of play with them more and that. And I kept. I look for recipes in her book that also my family would like and implemented that into my new. So my family's eating a lot of this stuff now, too. And there's stuff I would never tried before. And because I decided to experiment and use my time, I found a lot of new stuff, a lot of new foods I would have never even thought about. So it helped me when I got out of that beginning phase and moving into maintenance because I had a lot of new recipes. I'm going, oh, these are really good, and continued with them, so it made it easier to change into thing. And then that's what I found.

I like that. Yeah, I haven't heard that before. So I think that's a great way to reframe. It is. So, you know, after you finish the release phase, if you have new recipes, then you have, you know, you don't go back to your old ways, so to speak. Right. So because you found new things that you like, you're incorporating those new things beyond the release phase. Right. And not going back to, like, old recipes and old, you know, I guess recipes that may. May not be as healthy. So I like that. Thank you for sharing that.

Thanks, Stephanie.

Yeah, so I guess point is, like, we, we provide, like in the guide, there's a whole bunch of recipes. So, you know, try one out a week. Right. I'm sure, I know we're all busy and are pressed for time, but I'm sure we can try one new recipe a week. Lyssa, did you want to add something? Go ahead.

Yeah, speaking of recipes, sorry, I'm. I don't cook at all. Like, that's not my thing, and I've been cooking like mad, and I'm actually starting to enjoy it. But I think my first week, someone had mentioned to batch cook. So don't just cook like today for tomorrow or today for today, try to batch cook. So you have like three or four days kind of prepped in advance. And that's helped me a lot as well. So that's like a. That was a big thing. That was helpful for me.

Yeah, Great, great tip. Thank you for sharing that. Especially for those of you who don't want to get into the kitchen every day. Right. Batch cooking can be helpful. Right. And. And like Melissa said, she doesn't like cooking, but she's growing a love for it. Right. And maybe not a love, but she's starting to like it. Right.

So.

Little bit.

Yeah.

It has to start somewhere.

Right.

So good. Hey, Laronda, go ahead and unmute.

So just to kind of go along with what Melissa said about leaning into the materials and what Stephanie said about not being afraid to Experiment. I know for me, a lot of it is the mental part of it. And so I think it's just really crucial to make sure that you're not looking at it as something that you're doing for now, but something that you're going to be doing going forward. So you're going to be looking at those materials because this is what your new life is going to look like. And these are the foods you're going to be focusing on because these are the foods you're going to be focusing on and nourish yourself. And so, you know, it's really easy for me. Well, it was because that was the old me, but really easy to look at the losing phase as a period of time that I just have to get through and then maintenance as the thing that bridges the losing phase and the loading phase. It was just, you know, I was just, it was all choppy in my head and I really took some time to get around really wrapping my mind around. This isn't something that you're going to do so you can go back to eating, you know, toaster strudels or whatever. This is how you're going to be treating yourself going forward. So find what works for you within it and not just focus on the stuff that feels like punishment, but really look at what's working for you. What's your favorite part? What are your favorite meals? What are your favorite vegetables? What really relaxes you and helps you move forward? Focus on that. And I really wish I had had that mindset in the beginning. I think it would have made things easier. So that's just my two cents.

Absolutely. Thanks so much for sharing that, Laranda. And that is definitely like the key. Right. That right there is like not thinking of this program as just a 10 week program. Right. We want you to think of this as lifestyle. Right. And it's not to say, you know, we've talked a lot about these, this in past Q and A's. It's not to say that you can never have pizza again. It's not to. That you can never have cookies again. It's not to say any of those things. Nobody's perfect. Right. It's more so to look at it as a lifestyle change. So maybe you, you know, before we're doing 50% healthy meals. 50% maybe not so healthy. Right. It's changing that ratio a little bit. Right. So that it's more like a 8020 or a 9010. Right. And really seeing it as a, as a lifestyle change rather than just a 10 week one program. Right. And as La Rhonda said, is just finding what you like. Right. And not viewing it as a P punishment. Right. It's the mindset that we go into it. Right. And that's kind of why I wanted to do this vision exercise. I know we're already into February, January just flew by. But when we have the end in mind, then, you know, we can help you reverse engineer those.

Those goals.

Right. And I think it's important to keep these kind of things visible, right. Whether it's taking just one or two questions that you answered and writing those out on a piece of paper and putting that on your bathroom mirror. Right. Or somewhere where you have that visual on a day to day basis. Right. And that's why we give you access to be able to attend these Q and A's even beyond the 10 weeks. Right. Because we don't want you to just say, okay, oh, 10 weeks, I lost my 20, 30 pounds, no more pain, sleeping better, and then two months later you're like back at square one, Right. We want you to have that continued support, which is why we make it accessible for you to attend the Q and a's beyond the 10 weeks. Because we're invested in your long term support or long term success. Okay, thanks for asking that question, Brooke. Yeah, it helps. Helps to hear other people's insights. So thank you. Any other questions, comments, insights? Yeah, Brooke, go ahead. Yeah, no worries. Go ahead. Go ahead and unmute.

I'm not shy, as you can tell.

Yeah, no, that's. I love that.

What is the most amount of times that someone has repeated the program, especially if they feel like they have a lot of weight to lose?

Yeah, great question. So, Laurent, that's like me, okay? It depends on how much weight you need to lose, number one. Number two is we don't want you to do it too frequently either, because there is. During the release phase, we have you omit fats. And it's not that fats are bad for you, it's just during that six week time period, we want your body to tap into its own fat stores. So, you know, if you do it like three, four times a year, then that's 6:12. That's basically like 24 weeks out of the year that you've avoided fat and your body needs healthy fat. Right? So usually it depends, number one, on the amount of weight you want to lose. But usually we say no more than two to three rounds per year. And also if you do them too close together, you can get emotionally burnt out a little bit Sometimes you need to take a little bit of a break as well. So, you know, it depends on the person. It's unique to each situation. But that is something that we can, you know, discuss on your initial call so that we can kind of set up, like a game plan for you and. And, you know, map the year out, so to speak. Okay.

Laronda seemed like she wanted to say something there.

Go ahead and unmute.

LaRonda always, always coming in. So I think, first of all, like Deepa was saying, there's, you know, a limit to the number of times that anyone should or want to do it, but also depends on how successful you are. Are you really doing it? Are you really completing it? Because I started probably two years ago, maybe with the first. First. The first first round, and I had a great success the first two rounds. But also I have over £100 to lose, so I have a long way to go. And I didn't realize until I got past that second round that I have a lot of mental issues and ties with food and emotion and trauma and stuff that just really wasn't being dealt with. So I wasn't being successful. So then I had to, you know, try to deal with those things in order to move forward healthy, healthily. Healthily.

Healthily.

And so I. I started. I'm like, well, I want to deal with that stuff. I don't really want to, but I need to. But I also want to physically feel better and I want to lose. So I would start the, you know, the next round, and then, you know, those same issues would come up and I would fall off, and then I'd wait, you know, a couple or three months or so, and then I'd start over. So it's really. I think Deepa really addressed perfectly the, obviously, the. The way that you would do it if you were doing it healthily and you were doing it successfully. But if you're falling off and you're having trouble focusing, then I stopped. I would just stop, and then I'd wait a couple of months and try to address my other issues and go forward. So year two, year, I guess this is year three. I'm making progress. It's very slow progress, but it's still progress, and I'm going to take it. But for me, it's been a very long process. But I can honestly say I have never gone back to where I was when I first started. I've never gone back to that weight. I've never gone back to that mindset. So for me, it's A longer process, but I know it's going to work, so I'm in here.

LaRonda shows up almost every week.

I really appreciate that.

Yeah, yeah. And she's, you know, she's. She's committed. Right. And that's why she shows up. She shares her experiences, whether they're positive or quote, unquote, negative, because it's a learning. Right. Whether it's a good experience or a quote, unquote bad experience, we always want to learn from our experiences. Right. And she has so much value to share because she has, you know, a lot of experience with the program. And, you know, we're so happy to have her in our community and offer her wisdom and insights to you all. Thank you. Laronda Quay, you can go ahead and unmute.

Hi. Thank you so much. I haven't received my package yet, so I really don't have any information, but what role, if any, does exercise play? Before I started this program, I started working out with a personal trainer to days a week. Nothing, you know, I'm not weightlifting, but just, you know, you know, just some, you know, using the body for exercise and walking on the treadmill because I do want to, you know, build more stamina and, you know, help, you know, improve my physical, you know, condition. So what do you recommend in terms of exercise while on the program?

Yeah, great question. So during the release phase, in terms of exercise, the minimum amount of time that we require is 30 minutes of walk, 20 to 30 minutes of walking a day. We don't want you to engage in super intense exercise. It's not that it's bad for you. It's more so that we want your body really to shift more into that parasympathetic state. State. And, you know, even though intense exercise may be good for you, you know, during a specific time in your life, for most people, we find when they come to the program, their body's in, like, super fight orf flight. So, you know, intense exercise is just going to drive that fight or flight even more. So really doing what we call more joyful movement, which is, you know, things like walking in nature or some yoga or, you know, some tai chi. Anything that kind of brings you joy and puts you more into that parasympathetic state is what we would recommend for the release phase. So there's no requirement to, like, kill yourself at the gym. We want you to be gentle. We want you to prioritize rest and recovery and good quality sleep rather than, you know, overdoing things. Because most people are already like, you know, going crazy. Okay.

Thank you so much.

You're welcome. Okay, any other questions, comments? You can go ahead and unmute.

I just have a quick question regarding scheduling the call. Can I do that before receiving the package? So I have something on the books because I don't know when I will be getting.

Yeah. So we're hoping that your package, we're just collecting a few other items for it, but it should. I'll have to double check if it shipped out yesterday or not. If it didn't ship out yesterday, it's probably going to ship out on Tuesday. So I'll just have to double check. And in the, in the welcome email that you received, there is a PDF of the guide so you can go ahead and read the first, I think it's 39 pages of the guide. And once you've read the first 39 pages of the guide, then you can schedule your initial appointment. The link to schedule is in the welcome email as well. And then from there, you know, once you get your package, you're ready to get started.

Okay, perfect. I did read it, so I will go ahead and schedule that. Awesome.

Thank you. Yeah, you're very welcome. Okay, well, we are at the top of the hour. This was a lovely session. I really enjoyed it. I hope you all did too. Such great insights and learning. I'm sure you all learned something new today and really excited for those of you who are just starting. And as always, if you have any questions, as Melissa said, use the resources. If you haven't joined the Facebook group, make sure you join the Facebook group. I'll also add some of the some of the new faces here to the practice better chat, which you know, if you're not familiar with how to use it, don't worry, you can use the Facebook group for now or you can always email one of us as well. We're quite responsive. Okay. So have a wonderful weekend. It's sunny today, so make sure you all get outside for a walk and we'll see you next Friday. Bye everyone. Thank you. Bye sharing. Bye.