MRP Q & A with Alice - Lymph Support [Mar 7, 2025]

Welcome. Lovely to see all of your faces. Thank you for being patient with me. Me and Tech are not driving this morning, so it took a little bit to set everything up. But thank you all for your patience.

Lovely to see all of your faces.

Happy, happy Friday. Welcome Susan. Welcome Teresa. Welcome Jennifer. Welcome Dan. Welcome Anna, Angela, Shelly, Belinda, Alexandra, Becca and Patty. That is a mouthful. Lovely to see all of. Very lovely Friday we're all having as I'm gonna wait here for a couple of minutes for everybody. You all know the drill. Let's write something that we are all grateful for. Maybe it's something, you know, maybe it's something that I love hearing left field.

So feel free to kind of say.

It in your V send voice if you can't write it in the chat and let me know if my music is again, thank you. How is that? Okay. Awesome. Thanks for the feedback again. Me and Tech, we're not friends this morning and this afternoon. Hopefully it'll be a little better into the evening. A lovely FaceTime call with your daughter. Amazing. Nothing is as good as connecting with a loved one. So I hope she is doing well in college and all is doing well over where she is. Oh, I see the music comments. Thanks, everyone. I appreciate it. The bright sunshine today. Yes. Anytime we can get sunshine, it's like we're inching slightly closer to spring, which I'm so a fan of. I cannot wait. Winter is great. You know, everything is slow, everything's on pause. But now it's time for blooming. Now it's time for sewing seeds, setting and kind of feeling that fresh, vibrant energy of things coming alive. Again, grateful for my beet salad. I love that. Beets are fantastic. They're so, you know, just potent with their beautiful color. Although they stain things, they can be made in so many different ways. So enjoy those lovely beets. Shelia is saying, I'm grateful for improving and strengthening my relationship with my body. Yes, I love hearing that. That is the true kind of purpose. What we're all trying to aim for here is, you know, follow setting a few pounds obviously is amazing for health and you feel really great. You move differently. It's really about creating a new relationship with your body, new relationship with food, and relationship with stress. So, you know, that's really where the, the long lasting change will take place. I'm so grateful that you're discovering that. Shelly, welcome. Celeste as well. Lovely to have join us here. Lovely to see your face shining. Alexandra saying, hey, I was grateful to my body. Going to dance after this. Enjoy. Dance is one of the best things to kind of allow your body to free flow and move. So have an amazing, amazing time. Jennifer is looking forward to vacation. We have booked. Congrats. Have a safe trip. Where are you headed to? We'll be going to Mexico in like April, early May. Got you, got you. Beautiful. Enjoy Mexico. It's going to be absolutely stunning and hopefully the weather is great for you too. Enjoy all the fruit. Thank. Yes. So good.

It'll be my husband's first vacation in like eight years. Oh, wow.

So well deserved.

First vacation away, like on a plane kind of thing.

So well deserved. Good, good for your husband. Love hearing all of that. Exciting, beautiful, beautiful. And then I see here Nikki is saying I'm grateful for time this past week to catch up on projects. So much accomplished. Yes. Sometimes downtime is so, you know, seldomly appreciated but so much so needed. Especially as, you know, things kind of ramp up into the new year and everything. So I'm grateful for your slow, slower time, slower days and ramp up time. Becca is loving the sunshine. I'm grateful. I saw old college friends last night after 35 years. Holy smokes, that must have been an amazing time. I can't even imagine how much you all had to catch up on. But grateful that you're connecting with, you know, old friends and, you know, they're still in your circle and it's so cool to kind of check in with people that have been in different stages of your life and, you know, remember a different version of you. So I hope that walk down memory lane was really fun. And Dan is saying today my weight entered into the 190s. Congratulations. Three weeks ago at the start of this diet was 219 and I'm 199.6 massive. Congratulations, Dan. I know you're working really hard on. I know everybody is working really hard, but that is such an amazing goal in just three weeks. I saw you celebrate there £20 down and still, you know, so much to go in that three weeks. So kudos to you. Keep up the fabulous work and we're just going to make it better hopefully with today's presentation and some of today's shares. And Celeste is saying I'm grateful for Fridays for almost being down 17 pounds in eight weeks and almost in the 160s. Huge congrats to you, Celeste. I know you had some big projects that you were working around as well alongside this program. So just goes to show you, like when you want something, you get it done and nothing can stand in your way of it. And to be able to, you know, tackle your everyday load and then make so many amazing changes and have, you know, certain new additions is just amazing. So kudos to you. Kudos to all of you for showing up, for wanting the best for your health and, you know, being your, your best health advocates, health seekers. There is nobody better than you on this planet that will know your body. People can help guide you, of course, and there's amazing tests that exist that give you better insights into things that we can't see. But of course, your intuition is pr, and I'm always going to be a huge proponent of that. You want to sharpen that intuition. You want to know your body the best and your body will respond and tell you exactly what it needs. When you do, fine tune that intuition. So for today, before we get started and actually kind of segueing into what the topic is going to be, I wanted to talk all about lymphatic support, because lymphatic drainage, lymphatic support. I am no expert by any stretch, but I do know a little bit. And we do have a guest speaker coming in in May as well who is an expert who is going to dive into kind of all the systems, the nitty gritties. I'm going to leave more of the scientific end to her since she is the guest speaker. But for today, we're going to talk about, you know, kind of like the topical version of the lymphatic system, why it's important, why you want to support it and how to support it on more of a daily basis in some ways are, you know, taking a little bit of extra time. Some things are a lot more manageable to do in your everyday routine. So we're going to kind of go through a couple of those options that you can incorporate. And to get us started, actually, instead of doing a meditation, I wanted to do a simple breath work that we can do today and it's actually helping support your lymphatic drainage. Fun fact. So it's a very simple exercise. Some of you may already be doing it and it might already be something similar to actually box breathing for those of you who do know box breathing. So we're going to do a couple rounds of that and we're gonna help support our lymphatic drainage system while also relaxing and chilling out at the same time. So I'm gonna give everybody about a minute or so to just kind of get comfy in your seat. Make sure you are sitting upright. You can also lay down if you'd like to. You Know, I'm always a proponent of taking that, that few minutes of rest for ourselves. Two to five minutes, you know, the world will continue to keep spinning. Everything will happen as it will. Everyone can wait two to five minutes. So whenever everybody is ready, feel free to just sit comfortably in your seat, feet planted on the ground, back straight as best as possible. And you can leave your eyes open or closed, whatever is easiest for you. And so right now I invite everybody to take a nice big deep inhale.

In for four, three, two, one. I want you to hold for four, three, two, 1.

Exhale slowly through your mouth for six.

Five, four, three, two, one dot hold for four, three, two, One. Take another big inhale in four, three, four, two, one. You're going to hold for four, three, Two, one.

You're going to exhale for six, five.

Four, Three, two, one. Hold four, three, two and one. Inhale for one, two, three, four, four. Hold four, three, two, one. Exhale, six, five, four, three million two, one. Hold four, Three, two, one dot Inhale for one, two thousand three, four, five. Hold four, three, two million one. Exhale, six, five million, four, three, two, One. Hold four, three, two.

Hold. One final round here.

So inhale for one, two, three and four. Hold for four, three, two thousand one. Exhale for six, five, Four, three, two, One. Hold four, three, Two, One.

And so that was approximately, you know, two to three minutes of you working out, loving on your lymph right there. And I'm sure that's something that we don't physically, you know, feel as it's working, but I would love to hear if anybody, you know, felt a different, you know, a difference after doing that quick breathing exercise, you know, even outside of your lymph fluid and, you know, supporting your lymph, maybe it added a little bit more peace to your day. Maybe it also added in, you know, just some relaxation and you know, not being as stressed or not being so in your mind about all the to do's and instead, you know, maybe just being present and, and feeling the weight of your feet, feeling the weight of your bum, you know, noticing if you're, if you're having any tension or if you are resisting in any sort of way, those are all such important indicators of, you know, where that next level could be. So I see Shelly here is feeling expansion, which is amazing. So you know, it's, it, your breath is such a creative force, you know, you don't really take time to sit and appreciate it as often as we should, myself included, everyone, because it's automatic. So, you know, anytime you even find that you have two minutes for yourself. Or if you're, you know, for instance, sometimes, you know, for instance, I was late for a couple of minutes on this call, and sometimes I experience that delay as well. And so in those two minutes, I'm like, great, I can do this for myself. You know, this is the time that I've carved out. Anyways, this two minutes will do me so many favors. So I see Celeste here is writing clarity as well. Exactly. So sometimes it takes just two to three minutes. And then we. We kind of move the. The clouds that are in our brain just by being present with our breath. So thank you, everyone for participating. And I'm going to go ahead and get started on our lymph love in presentation today. So I'm just going to go ahead and share my screen here very quickly. Okay, let me know when you can see my screen. All good? Okay, awesome. Perfect. Thanks for the feedback, everyone. So, lymph support. Loving on your lymphatic system is what we are focusing on today. And your lymph is so important for so many different reasons. And, you know, if. If anybody isn't familiar with your lymphatic system or why we kind of talk about it so much and why it's such a big, you know, thing, especially towards the beginning. A lot of kind of like the detox symptoms people feel, especially towards the beginning of the program, are often lymphatic drain related. You know, our lymphatic system is basically our body's cleanup system. So, you know, the analogy I like to use is like a kind of like your. Your garbage removal system, if you will. So the main task of the lymphatic system is basically the body's cleanup crew. So it works like you, your security team, and kind of like the little people that come and collect your garbage on a weekly basis. It helps to really move fluid and liquid, which is lymph, all around your body, collecting germs, collecting toxins, and collecting waste. So I almost like to, you know, kind of have this analogy that, like, it is the dumpster that comes down all of the little lanes and the little streets that you have, which are like the veins and the networks that you have in your body. It's the same thing that's happening in your community on a weekly basis. And so your body is filled with lymph vessels. And these lymph vessels are kind of like those highways or those networks that course throughout your entire body. And that's what keeps the lymph fluid inside. When there is a suspected pathogen or you know, virus or some sort of invader that your body deems not tolerable. It will then engulf it in that lymphatic fluid and it will take it to its nearest processing center, center or lymph node. And so that's where it kind of works to help clean it up, help to, you know, filter through the fluid and help get rid of all of the waste, all the pathogens, kind of all the sludge that it's combed through as it's been going through your network system. And so the lymphatic nodes is the sorting center. So that's where germs and toxins get trapped in that kind of sorting facility and either get moved to recycling or move to beating, destroyed, because your body doesn't have anything to do with this. And so then it moves through, you know, adequate hydration moves through your system, and that helps to keep it moving and kind of help you release anything that your body is no longer wanting through, you know, of course, other means. And so, you know, the reason that this is so important is because oftentimes, you know, if. If nobody is sorting the garbage, if you're just tossing garbage on, you know, whatever day on the curb and the garbage TR doesn't come around to pick it up, over time, it starts to, you know, pile up and create a little bit of a barrier. Same thing happens when, you know, there's a big pile up in the sorting center or your lymph nodes. If, you know, we've been overloading it with so many different, you know, items, whether it's chemical pollutants, whether it's food pollutants, whether it's, you know, personal care product pollutants, all of that is adding to that pile of trash that our body is now working extra hard to sort and filter through. And so some. Some indicators that that might be what is the case for you is noticing maybe some sort of tenderness, maybe you see that you're somebody that swells very often. You know, Another indicator is for whoever has done the genetic testing, you know, seeing if you metabolize lymph fluid or if your body is able to metabolize waste very effectively. Personally, mine is not. Mine is a very slow system. So I have to make sure to include of lymphatic supporting systems throughout my day. And I personally notice a huge difference when it comes to how regularly I keep up with my lymphatic system and how my. My skin and how my water retention looks on my body, even my cellulite. So we're Going to talk about all of those different things, but, you know, just a major, major important system to really, you know, care for on a daily basis because we don't want that pile to continue to increase. And there's many ways, know, ramp it up, which is of course what we're going to touch on today. But the main, important, most important thing is to not create overload because, you know, our system could be working very effectively, but we're, if we're overworking it, you know, that's not a sustainable effort either when it comes to longevity. So really lessening the amount of toxins, you know, really looking at the products that we use. I don't know if anybody has the Yuka app, but it's an amazing app where you can scan everything based off of its barcode. I've been like, I've been refus to use this app for whatever reason. I've just heard mixed reviews. But I bit the bullet the other week and I started scanning some stuff and you know, it's not perfect, but it's a great indicator as to kind of what to move away from, what to move closer to. For anybody that is curious, I can write it in the chat what the app is. And basically you scan barcodes and for any sort of product, product, whether it's food related, you know, spice related, personal care related. And it gives you a score out of 100 based off of the, the ingredients that are listed inside of that product. And so, you know, I, I try to, to keep things clean as best as possible. And there's different, you know, websites that say like, you know, for instance, Sephora, you know, it says this product is clean and so you kind of take it at face value and you run with it. Whereas, you know, there's a product actually recently that I ordered that was deemed clean on Sephora and the other day I scanned it on my Yuka app app and it was like a 50 out of a hundred, which is not great. You know, you want it definitely to be 80s, 90s and above. And so, you know, what is clean will differ to every single industry and every single person. But it does help to have things to kind of help elevate and guide you when you're not fully educated yourself. And the Yuka app and EWG is fantastic at doing that already. So utilize those two databases. I'm gonna write them in the chat right now if figure out how to do so. I don't know why I'm so technologically impaired today. Let's see. Not sure if I can do it right here. Oh, there we go. Chat awesome.

Yuka and awesome g.org skin deep.

So.

Yuka is the app and then that is the website for the Skin Deep in terms of personal care products and stuff like that. So the moral of the story is just to lessen overall pollutants to begin with. That is step number one. Of course, we can't minimize everything. So the pollutants that your body has to deal with, things that we can't control, you know, like the air quality outside or maybe eating a food outside or something like that, or you know, at a restaurant, at a family's place, you know, those things we have to just work with. But the things that we can control, where we can support this is what we like to focus on with that lymphatic system. And so it doesn't only remove waste, it obviously helps to fight germs as well. So boosting your lymphatic health and your lymphatic hygiene will actually make you able to just get through colds a lot faster. It releases T cells from your thymus glands. And your T cells are kind of like your body's first line of defense comes to fighting off pathogens. So super important for that to not be sluggish. And then also it helps to carry nutrients because it is in fact lymph fluid. So not only does it swipe the bad, it helps to carry the good. So we want that to be as clean as possible and as filtered as possible. And we want those filtration systems optimized to their best degree. And so those filtration systems can be found in several parts of your body most often and kind of like the biggest or going to be found in your neck, your armpits, your groin and the back of your knees. So anytime, maybe, you know, many people have experienced this. When you're experiencing a cold, you're kind of all swollen. Your sinuses are all swollen around your head. It's kind of like a painful pressure. So next time, if you're able to give yourself like a nice neck massage. And I actually posted a video, this is now last year, but I posted a video sharing a really popular lymphatic drainage massage that you can do for yourself on your body and as little as five minutes. It was coined by another professional who. The name escapes me, but I did not make it up. It is by a lymphatic doctor. And so I just re remade the video kind of demonstrating how to use it and how to make it easy and simple for yourself. So I can reshare that in the Facebook group so you all can give it a watch or definitely, you know, search up the original doctor, the name is in the post because he's going to explain all of the science behind it as well. So whatever you're interested in, I will post it there. But, but you know, mainly focusing on stimulating those, those major centers in your body. So your neck is really going to help you fight off colds and any sort of throat infections. That's why, you know, most people have something like the flu or bronchitis in the change of seasons. That's where it's all kind of being stored in those lymph nodes. Your armpits are going to filter waste and fight any sort of germs in your upper body and also any sort of deodorant buildup as well. So since often, or I should say ant antiperspirants, so deodorants are more often fine, it's the antiperspirants you want to watch out for. Those are usually filled with quite nasty things. Not all of them, but you know, again, make sure to do your research with Yuka, with, you know, ewg, with other databases that you know, and making sure that your deodorant, especially for women, is aluminum free. So often there's still deodorants you can find with aluminum and that bioaccumulates in those cells centers. So making sure anything we're leaving on our bodies is very, very clean, something you can almost eat. And that's my whole philosophy. If you ever, if any of you ever come over, you'll just see that there's like, you know, coconut oil everywhere, castor oil and acv. That's basically my, my apothecary that gets me through anything and it works, it works for me. So that's, that's all that I need. But you know, for extra support every so often, that is an amazing thing to do. Just, you know, kind of focusing on those lymph nodes check, making sure that they're not swollen, you're not retaining any sort of water because that can be an indicator that your body is feeling a little bit overloaded. Your groin as well especially helps to protect your lower body from infections. And then the behind the knee helps to drain the actual fluid. So, so these are the areas you really want to focus on and kind of pay a little bit more attention to. And we'll show you how to love on your lymph and kind of focus on those areas in this next section. So there's a few different ways ways. First and foremost, staying hydrated. I know you're all probably annoyed at the amount of times I'm like, did you have your eight cups? Because it is such a heavy hitter in so many different ways. You know, hydration really does help fuel every other process in the body. It helps filter you, it helps to bring you energy, it helps to move things along, it helps to carry nutrition. You know, there is something to be said about drinking too much water. I did have one client client once that was drinking about 5 liters a day, which you know, sounds like a, like a wild positive goal, but in fact it does the opposite. Once you start getting into too much water territory and she was starting to get headaches on a daily basis because it messes with your, with your concentration of vitamins and minerals. If you over hydrate, none of you are at risk. All. With that being said, you're all good. Please drink more water. And aiming for at least half of your body weight in ounces on a daily basis basis. As a part of this, you know, release phase, I would, even if it's less than 80 to 100 ounces, I would stick to 80 and 100 ounces because your body is going through the most detoxification during that process and you want to just make sure everything's getting flushed, not remaining in your system longer than it needs to, possibly creating a little bit more havoc, maybe a little bit more inflammation. So kind of my best practices are drinking majority of the water during the day. So the first like six to eight hours of the day, especially in the morning, starting off with like two to even three glasses of water. In the winter, if you can warm it up slightly, that is going to be more conducive. It's just going to match what your body is trying to match on a metabolic system level with the weather that is outside. Since it's trying to warm you, you want more warming things. And so you know, if, if, if you're even able to have a little bit of lemon inside of that water, that's going to really help to just again flush out toxins, boost your vitamin C, create an al system or an alkaline environment in your gut which is a lot more conducive than acidic. So all to say, starting off on an amazing foot in the morning, two to three glasses, warm if you can, stopping to drink two hours before going to bed. That's where I find people get into the nighttime awakenings territory. And so you know, just to kind of lessen that, you don't need a lot of hydration during the day, especially if you're going to hit yourself with some amazing hydration, hydration, filtered hydration first thing in the morning. And then adding a pinch of electrolytes or salt, you know, goes a really long way, especially at the beginning. I personally kind of need it to start my day at this point because I find that my brain just fires on so many better cylinders, including that little bit of flavor, including the salt, including the electrolytes. And it's just adding some trace minerals as well to your system to kind of get things working and flowing. Because as we sweat, as we're releasing, they're also. We're also releasing a lot of essential minerals. So it's important to remineralize and bring those back. So apart from staying hydrated is of course moving our body. So moving our body. Speaking of hydration, clearly my body is needing some. So one second, everyone. Awesome. And another hack for those of you who forget to drink, keep like a godly ungodly sized water bottle around you at all times. It is like the best remind forever. Good. I see everybody lifting up their waters. Love it, love it. And taking sips too, which is great. We can all take a, a little quick water break. Just having like a eyesore of a reminder or something that, you know, is really aesthetically pleasing that you want to interact with constantly. I find that really helps in terms of keeping up with your water intake. And then it helps to move your body so much easier and so much better. So as you move your body, you know, of course you're boosting your circulation. You're moving the lymphatic waste that's circulating, circulating in your system. You're also, you know, boosting your cardiovascular health. You're building lean muscle mass depending on the type of exercise you're doing. So just another gentle reminder to keep up with the things that you're already doing because they are all so important. They're all beneficial in multiple different ways. And it's also addressing your lymphatic system, which you know is again, kind of like the cream of the crop of what we want to do on a daily basis. My personal favorite, maybe some of you have heard me, you know, say this before, but is dry brine brushing. Dry brushing for women is so fantastic. This personally, within about three days of using dry brushing, you know, like, I went to go see my parents and they stopped and they were like, what have you been doing different? Like, why, why are you so much thinner suddenly? And I'm like, what are you talking about? I've, I've literally done, you saw me three days ago. Like, what are, you know, what, what are you referencing? And then I in fact noticed that my hips, like, I carry a lot of my weight around my hips, my thighs, my buttocks. I'm more of like that estrogen dominant body type. And so I always carried a lot, especially around my hips. And so for the first time ever, I started dry brushing. And three days in, all of that weight subsided. It was like, there was like I almost shrunk in that time frame, but it was only because my body was holding on to so much fluid in that area. And so immediately it gave me like, you know, my parents thought I was doing something different or, you know, they had questions and whatnot because they see me so often. And so it made a huge difference. And that's when I really noticed how sluggish my system was, that in a matter of three days, how different my body looked and felt after just incorporating the dry brushing. And you know, it's not only amazing at, you know, moving your lymphatic drainage image, it helps to exfoliate the skin. So, you know, as you're gently brushing your skin, it's kind of helping with cell turnover, which is just going to help you have smoother, more even, textured and toned skin. And especially as a part of this program, because you're releasing quite a bit of weight, some people tend to find that their skin can be a little bit looser. They want to tighten things up. They want to introduce collagen. This is a natural way of boosting your body's own collagen. So you don't need any. I mean, you could use all of the fancy products that exist. You know, I'm, some of them work really great. But also include some daily practices that you are in control of you can do for yourself that have multiple benefits, not just the, one, you know, thing that you're trying to tackle. And what's amazing about this is that it's only about five minutes. You know, it only takes you tops five minutes every single day. And it helps to improve circulation because of course, it's stimulating your cells, it's moving your lymph fluid as you're brushing. It's also helping move your, your blood. So that's helping the circulation out. It reduces sw, of course, because it's moving that, that sluggish lymph fluid, it supports detox, it helps to, you know, flush out all of that lymph fluid much faster. And kind of delivering it to its waste facility centers where it needs to go first and then it improves energy. So on that front, I would recommend to do it more so in the morning before a morning shower is ideal because it can be a little bit energizing. So you don't want to do it at night, you know, for obvious reasons. So in the morning it's really great. And then, you know, sometimes it kind of replaces my coffee, to be completely honest. Like I don't even remember if I had caffeine or not. And it's something that is no longer a requirement for me in the mornings if I do certain practices and keep up with them. And of course lemon water with electrolytes is one of them. So I really love that and keep that going. And you know, for all the ladies that do experience cellulite, myself included, it does help the of amount appearance appearance of them as well. So of course it's going to take more prolonged use to see more of a, like a definite increase or a definite benefit to it. But it's still giving you amazing health benefits and over time it's helping your skin texture elasticity all in one, you know, stroke pretty much. And so there are videos on how to properly dry brush. You want to move in a circular motion and you want to move in long strokes and upwards. So we're not doing a demonstration today, of course, we definitely can in upcoming calls if that's something that everybody is interested in. But again, there is a video I've shared in the Facebook post in the past that I can repost or I can put in, you know, so it kind of appears at the top. So for anybody that is looking to engage in dry brushing, you can go ahead and start with that. And it's about a five minute tutorial like I mentioned. And when purchasing a dry brush, you want to stick to natural bristles or even bore bristles as best as possible possible. So stick to, you know, natural fibers, things that your body will recognize moving into the next one, which is also fun if you have kids, is rebounding or jumping. So, you know, I'm sure that everybody has been on a trampoline at least once in their lives and I've never seen somebody do it with a straight face. So it's an awesome time to also have a little bit of fun. And you know, it's amazing at also moving your lymphatic system and your lymphatic fluid very effectively. What I like to picture is, you know, I don't know if anybody uses ketchup anymore. But, you know, when maybe you were little, you were at a barbecue and it was like the last bit of ketchup remaining in the bottle, and you had to, like, you had to really tap it to get it out. So you are the ketchup bottle. You are the ketchup bottle that you want all that fluid to kind of just nicely pull and collect. And. And this trampoline helps you do so in as little as two minutes. So, you know, and it adds a lot of joy into your life and you can do it as you're, you know, saying your positive affirmations for the day. I'm a huge fan of habit stacking. You know, you can do a quick meditation or you can listen to, you know, listen to something that is uplifting, whatever it is in that moment in time that just kind of helps to boost, you know, that. That activity that you're doing. And so you want to start slow. Two to five minutes on a daily basis is all that you need in order to stimulate that. And then once you get comfortable, you can even move a little bit side to side. There's some that you could get some rebounders that actually come with a pull. So it allows you to do a little bit more, you know, flexibility, twisting, you know, even maybe some stretching while you're rebounding. So it becomes like a little full mini exercise size. So wherever you're starting from, you know, even let's say you don't have a little trampoline, which for whoever is in Canada, you can find them in a Canadian Tire for relatively cheap or any sort of like sports equipment store, and they have them on Amazon everywhere as well. So you can even find them at a Walmart or, you know, whatever is closest to you. It's very quick and easy to find a little rebounder. But if you don't have one and you did want to get started or you enjoy jumping and already already jump. So even just the simple act of jumping on a daily basis, two to five minutes. And for those who, you know, maybe have a little bit of pain or knee swelling or you have bad knees for whatever reason, even if you wanted to kind of just keep the toes of your feet, the ball of your feet on the ground, and then move your heel up and down, kind of creating a little bit more of that impact on your heel, because what that's going to do is it's going to help to build up bone density. That low impact that you're having on your bones is going to help build that up, which for women starts to decline around 40. So you definitely want to make sure you have something in line or something in terms of activity that is helping build up bone density if you are in that age category. But as a general overall practice for everyone, you know, we're all going to lose bone density, so we all should be doing something to help build it up. And this is one of the more kind of subtle, fun ways to do so. So just as a little aside as to why rebounding can be so, so beneficial and very quick and easy to do lymphatic massages. So kind of like what I mentioned previously, there's a really amazing video that I will relink in our Facebook post so everybody can check it out when they have a little bit of time. But even, you know, I don't know if anybody else has seen through social media all the rage of like, lymphatic or like facial massages and how it moves your facial lymphatic fluid. And, you know, you can basically give yourself like a face sculpt by doing certain massages. And personally, I've dabbled in a gua sha. That is the extent of my knowledge. And I again noticed tremendous differences in my face in as little as three days. So, like, again, it's because my lymphatic drop drainage is poor from a genetic standpoint, and I know that. But it's still wild to see the difference within a couple of days of just taking a little bit of time for yourself. For those of you who are curious, you know, I, I can definitely send you some information along the lines of lymphatic facial massages. Again, I am no expert, but you can use your fingers. You know, you don't even need any sort of fancy tools or any sort of fancy gels or equipment or anything. You can use just a clean oil that you have at home. Make sure that your face is oiled whenever you are massaging it. And you know, just your fingers sometimes just creating like this nice V shape and even getting, you know, like the chin line down here. But that is a more, you know, more on kind of like the facial side of things. Not in the full body, but it is still traveling into your neck lymph nodes. So it's good to clear those out every so often. So spending some time just kind of, you know, checking in and seeing if there's any swelling on your, your face, the lymphatic massages in your body and in your face can really help reduce that. Cold showers is much more of a harder cell, but such an amazing habit for so many different reasons. And of course, like you guessed it, lymphatic drainage. But it also helps to improve your circulation. It strengthens your immune system. It reduces inflammation and swelling. It increases energy. It helps to burn excess fat through thermogenesis. It supports your skin elasticity and moisture. It helps to lock in your hair shine and moisture. It helps to remove stress and improves mood. It boosts dopamine. Like, I can keep going unless you all are blue in the face at this point. Cold showers are fantastic for, you know, so, so, so many reasons, but it does not need to be torture when you're starting out. So many people are like, ah, you know, like, I hate cold showers. I have to sit down through this whole shower by myself and cold and whatever. I'm like, well, if all you can do right now is 10 seconds, at the very end, do 10 seconds, 10 seconds more than you were doing previously. And over time, you build resilience. Your body gets used to the cold. It's not as shocking anymore. It's almost waiting and it's almost craving that. And it helps to build up immunity and resilience. So over time, having that, that wider range of adaptation is really good, good for us on, you know, a genetic and on a human level. So, you know, I say start slow. You don't have to do the full two minutes or the full shower in cold. You know, summer is a way easier sell to get people to try the cold shower, but in the winter it's great too. And it's actually helped boost my overall circulation and my overall body temperature to withstand better cold temperatures. And we need that in Canada. You know, cold temperatures aren't to going, going anywhere. So it does the reverse of actually helping, you know, balance out your body's thermal regulation with exposing you to colds alongside doing the lymphatic, you know, drainage, then circulation, the energy, all that jazz. And so I hope that everyone can see I'm trying to share things that really only take 2 minutes, 2 minutes out of our days to, you know, to commit to ourselves. I think that everyone can find, find 30 seconds to two minutes where they can prioritize themselves and their drainage pathways because they are so, so important. It really sets you up for everything else that you want to do in the day because ultimately it's either making you sluggish or it's making you energized. So, yeah. So for anybody that dares, please go ahead and try a cold shower, I've gotten personally used to doing, you know, I do 20 seconds at the very, very end, if I'm being completely honest. But it's 20 seconds I wasn't doing a long time ago. And so now it's almost like I crave the rush. It's weird. So. And I. And I notice differences within my. My skin moisture, my hair, and everything along those lines. You kind of just lock in and seal all of your pores at the very end of your shower. So every, you know, all the good ingredients you've put on your skin in your hair is getting locked in. And then almost here at the end, we are focusing on deep breathing. So that exercise that everybody did towards the beginning of today actually helped stimulate your lymphatic system. So your lymphatic system really relies on the movement of, like, flow in your body, since it doesn't have a pump like the heart does. And so one of the best ways to stimulate it is actually dark, deep breathing. And that deep breathing creates almost like a pump like effect. And it expands and contracts your diaphragm, which helps to move your lymph fluid in your body and in your chest and in your abdomen. And by doing so, it increases oxygen intake. So more oxygen, more energy, more detox, all that fun jazz, which also helps to improve circulation. And so all of that ultimately helps to also reduce stress because you're breathing more, you're more present, maybe you feel more clarity, maybe feel more expansion, all the while you're draining your lymphatic system. So, you know, so many great things that can happen in as little as two minutes again. And I can share that simple breathing exercise for anybody that wants to, you know, do it again or practice it again. Even doing something like the box breathing, like I mentioned, is a very close cousin. And then just elongating that exhale mainly is the only difference. But, you know, please continue your deep breathing incorporated as your, you know, maybe not as your rebounding, but maybe if you're doing, you know, some outdoor time, maybe some sunshine time, maybe positive affirmation time. Habit stack. You know, I always recommend, and I forgot to mention actually, even for the rebounding and the jumping, something I like to do is at the end of brushing my teeth, I stack on another random habit, because that's a habit that's always in place. It's not going anywhere. And, you know, it's something that I look forward to every day. So at the very end of brushing my teeth, I'm like, oh, I'm going to, you know, quickly do some calf raises or I'm going to Jump up and down or I'm going to make sure to drink this water so that it becomes a solidified new habit in my routine. And now I don't have to think about it. Now it's an automatic behavior. I know every time I brush my teeth I'm going to do, you know, 10 calf raises. And so you can do that with any long standing habits that you have already created. I just like to use brushing teeth because that tends to be a pretty unique universal one, hopefully. So everybody can tack on something before or after and it's a little bit easier. And then last but not least, infrared saunas. So if anybody has access to an infrared sauna, it is an amazing, amazing tool. Alongside this program, of course, it helps you work up a great sweat, which helps to detoxify, helps to move some of that fluid, that lymph fluid, out of your system where it belongs. And it helps you to kind of just detoxify much, much faster and much more effectively. Which is, you know, very important to feel your best because again, on this program you're releasing a lot of weight and anything that's stored inside of it, that includes heavy metals, toxins, pathogens. And so when we're releasing those things out of our fat cells, we're releasing it into our system for a brief moment of, of time. And if it's sluggish, if we're not moving, if the garbage trucks are stuck behind piles of garbage, it can't get to it fast enough. So it's going to cause some stink, it's going to cause some havoc. And so healthy hydration, healthy sweating is just helping, giving it that boost. And infrared saunas in particular are amazing because they use light waves to heat your body from the inside out. That's how infrared works. And it makes it extra powerful and extra potent because it works on a cellular level to detoxify. So for anybody that is, you know, needing a permission to go and indulge in a spa day, an infrared sauna day, maybe a cold birthday, you have my full permission. This is your sign to do so. So, yeah, these are kind of all the different things that I wanted to touch on in regards to loving your lymph. And I want to just say happy lymph loving. I hope that everybody, you know, either has wanted to these habits long standing or in place or is excited to try one. Maybe you've picked up something new that you haven't done before and that are you're looking forward to maybe trying this this coming weekend. So that is the presentation for today. Thank you all so much for, for listening, for participating and, you know, I'd love to open it up to any questions. Absolutely. Does not need to be, you know, lymphatic drainage related or specific. It could be anything in regards to, you know, the program. And I'm just going to go through the chat here really quickly. Yes, Think Dirty. I've heard of that one before too. I haven't tried it, but it's similar to Yuka. So that's the same app that I mentioned previously about being able to scan. So if anybody. Yeah, Jennifer is saying I use Think Dirty app for resources as well. So I'll definitely have to check that one out. So thank you for, for reminding me, putting that on my radar. Trace minerals, Teresa, that sounds great. So trace minerals are, you know, typically like, you know, your phosphorus, your potassium, your man magnesium, your sodium, all that jazz. But it depends on the specific product. So if you wanted to send me a picture of the, the specific product that you're using, I can definitely check, check it over. How often are you dry brushing? So usually once a day. I find that once a day in the mornings is all that you need to do again for like that two to five minutes to make it realistic, to make it long standing and to make it still very potent. I find that everybody can find that two to five minutes once a day. And generally the morning is best. So you want to brush up when using the brush when it comes to dry brushing. And you want to use circular motion so you're constantly going up towards your heart. Your heart is the kind of like the main pump that filters everything else. But I will share that video that I mentioned on, you know, kind of lymphatic and dry brushing specialist. So she'll go through it in detail on how to do it, you know, kind of what brush brush to use. Again, natural wood and boar bristles or natural fiber bristles are what you want to go for. I bought mine on Amazon and it was from Boar Brussels or Boar bristles. Sorry. And they also sell them at Hudson's Bay, so I've seen them there as well. Yes. And it does help with slack skin or any sort of like looser skin that people might experience experience after weight release during this program. So obviously it's not going to be like a massive difference overnight. I mean, for me it kind of was. But I don't want to paint that picture for everybody else because everybody is, is different. We all have different bodies. Personally, you never know until you try. So it's Always worth trying. And it's a very inexpensive means of trying something out for yourself. And if it works, you don't need, you know, anybody else other than yourself to do it and just a little bit of time. So I'm in the proponent of be your own guinea pig. You never know until you try. Yeah, four minute jumping jacks is fun and easy to add into your day. Exactly. Jumping, skipping rope. Yeah. For anybody that used to skip rope or still skips rope, it's an intense exercise. Never like forgot how intense jump rope was because I used to do it as a kid all the time. Time. And like you have energy galore when you're young so you don't really notice. And then I tried to do some, you know, just some random hopscotch with my niece and nephew and I'm like, I'm winded. This is not okay. So, you know, they have a lot to teach us when it comes to energy, when it comes to fun, when it comes to all of that, you know. Becca, I see your question about the rebounder and the mini trampoline. It's just mine. Marketing. I. I don't understand what the difference is either. All trampolines are made the same. So yeah, if you get a mini trampoline, it's going to be exactly the same as a rebounder. That's. It's just a fancier word for it in my opinion. Face yoga expert Danielle Collins. Okay, good to know. I'm going to have to check her out. I don't believe I've seen her before. So that is in terms of. Of like face yoga or lymphatic yoga. Teresa put that in the comments. So for who and anybody that is interested, feel free to check her out. I believe I follow there's a young like Russian woman on Instagram. Maybe some of you have seen her before, but she looks like she has so much work done and she swears that it's just through facial yoga and through lymphatic drainage stimulus stimulation. So I'll share some of her stuff as well. You know her, her Instagram. For who? Anybody that's interested. But super, super cool stuff like from when you see the befores and afters of people, it's a massive difference. But you know, again, feel free to check it out for yourself. You will never know until you are your own personal guinea pig. Yep. Splashing your face with cold water in the morning, that's awesome too. So amazing at again closing your pores, you know, also waking up you up. It takes place of coffee Sometimes too. And it's just a great way to. To stimulate as well. One of my best friends is a holistic facial practitioner and she does not recommend face yoga, but definitely recommends Gua Sha reflexology, lymphatic drainage. Okay, awesome. Thank you for sharing that, Jennifer. Holy smokes. Wow, what a topic. I see the pictures here now. What a difference in just four years. Years. That's amazing. Is that one of your friend's clients?

No, that's her.

Oh, that's her. Holy smokes.

Wow. These. We've been. We've been friends since we were 10 years old and she's. Yeah, she works in downtown Toronto. She's a holistic facial practitioner. She's a holistic nutritionist. She was a Pilates instructor for many years. She's lots of things and. And she actually was investigating face yoga at one point. It started because she had a palsy, so she had some. A very significant like, imbalance in her face where one side was definitely drooping. You can even see it in that screen cap that I put there. And so she got into it for herself, herself and realized like the massive benefits she was. She did start out with face yoga and then re. And then the more she learned, the more she understood that some of the practices in face yoga can actually denature the structure of your face and how your muscles attach and interact with the bones and the skeletal system of your face. So that's why she doesn't really recommend face yoga, but definitely more gentle practice practices. Face yoga can be. And there's all kinds of different varieties, but some face yoga practitioners are very like, strong in the way, like they put a lot of like, pressure and your face not meant for load bearing. So you do want to use the muscles in your face, but not necessarily in really aggressive ways.

So she.

The practices that she recommends are definitely more gentle.

It's.

It's with your face. It's like a slow and steady when wins the race and you know, regular, consistent but light practice. Even like 10 minutes a couple of times a day. She actually had me do some of the exercises when she was starting and promoting her business. And like, I can show you pictures of my before and afters. It's incredible.

I would love to see. That would be such a. Cool for that. Yeah. So.

And then I put her Instagram there.

I love it. Like, love the story, love the share. What a. What a difference. You know, and just as little as four years and you know, no surgery involved, no anything other than just, you know, knowing how to work with your body and understanding how it works and how to detoxify it. So such a. Such a. Cool. Will share. I would love to, you know, obviously check her out and see more of what she does and her. Her journey with all of it too, because that's the one thing I always came up for me is it looks very intensive and very. Like, I have very sensitive skin. So I don't like the look of pulling and stretching because that feels intuitively wrong. But I would try it if that's what the science led. But, you know, glad to hear that we could do slow and steady.

Yeah, I was trying. She actually does have on her Instagram a post where she reposts some content from a doctor about the scientific reasons why face yoga might not be the best. But I couldn't find it quickly, but it's in there. It's in her feed. So, yeah, follow her. She's amazing.

Thank you. Thank you. We definitely will check her out.

I always see me in some of her videos.

Yeah, for sure. You have her linked in here? Yes. You do. Perfect. Yeah. Awesome. Yeah. So I'm definitely gonna go check that out. I love the before and afters and how she shares her whole journey. So that's amazing. Interesting. Nikki here chimed in saying, I'm a myofunctional therapist that works with the asymmetry of the face and function of the head and neck muscles. Muscle trunk lumps, bones dysfunction can alter the growth and shape of the face and airways. So true. So, so important to, you know, just have a good understanding of yourself, of your body, you know, and try different things out. But of course, with new information, grow and learn and expand and share. So thank you everyone for all of the amazing shares. I would love to, you know, see what everybody is able to try in terms of moving their lymph nodes, fluid. Something new maybe that you're not doing already. Something new that you haven't done in a long time. Maybe you're revisiting. But if there's no other questions. I know that we're, you know, over a little bit here, but I'm happy to answer any other questions that are coming up for anyone again on any sort of topic. Love it.

Love it.

Anna, I hope you enjoy. Yes, Jennifer, I see your question here.

Sorry, I just have one question. Can you tell me what the benefits.

Are of castor oil packs? Oof. So, so many. So, castor oil packs are chock full of omega 3 sixes and nines. So they're very, very fatty, nutriently dense with a lot of different vitamins and minerals. And castor oil helps to just kind of allow things to grow because it's so nutrient dense and because it has to a great fatty content. And it also really helps to kind of just enrich your, your different organs, whatever organ you place like a castor oil pack on. So a lot of people like to do it on their liver because their liver is usually overburdened and the, the one organ that works kind of the hardest on things and once that's kind of cleared up, it helps to give you amazing bowel movements. So it just allows you to nourish, you know, kind of from outwardly and then it's, it, it's so fatty and rich that it penetrates internally into those organs and it gives them that, that kind of fatty boost that they need. So it's amazing for a plethora of different things. It's good for bloating, it's good for constipation, it's good for having regular bowel movements. It's good for, you know, growing your eyelashes, growing your, you know, your skin, your hair, your nails. All of those wonderful, wonderful things. Great for joint pain relief. Exactly. Celeste is saying here too. So it's one of those kind of like catch all things that you can use for so, so, so many different stuff, especially castor oil packs. Like those things are no joke, so amazing. And for whoever hasn't tried them yet and is in the maintenance phase and beyond, be my guest again. Permission to try that out? Out.

Okay.

Thank you. My pleasure. Awesome. Well, thank you everyone for joining today. Thank you for all of your wonderful shares, your participation and your cameras being on. It's so lovely to see everybody's face. Whoever of course can. And so I wish you a lymph loving weekend. Make sure it's great, Sunny. Enjoy some downtime maybe enjoy some deep breaths with yourself, with your loved ones and we will see you all on the coming Friday. Bye everyone.