MRP Q & A with Anna-Lisa - Metabolic Boost: Harnessing Sleep & Circadian Rhythms for a Healthier You

Hi, Mary. Hi, Michelle. How are you today?

Wonderful.

Good to see you all.

We'll just wait a few minutes as people are coming in.

And one thing to think about is your win for the week. I always like to start with those so that we can celebrate each other. But we'll just give a few minutes and we'll get started.

You guys hear the music?

Yeah. Yeah. Okay, good. All right, why don't we get started, and as people enter into the room, we'll come back with them. So, Rosemary, what would be your win for the week?

What is my win? To choose the right foods to eat so that I lose my weight.

Very good. Are you about to get started?

This is my second day on release.

Okay, good.

Yes.

Yes. A lot better than loading, though, right?

Oh my gosh. Yes. I didn't know how I was going to get it all in.

Yeah, that's the hardest 2 days of the program. The rest really is smooth sailing. Michelle, what's your win for the week?

I'm on starting week 5 and I am just continuing to trend in the right way. Lost another 2 inches in my waist and continue losing, releasing pounds and just feeling great.

Awesome. Congratulations. That's exciting. And I don't know who User is. I don't know if you can put it in the chat or if you can open up and talk. Oh, User is Joanne.

Hi there.

Hey, how are you? Good to hear you.

I don't know why it's saying User, but yeah, I'm just back from Mexico. So yeah, I'm going to start another round for sure because I have gained 10 pounds, but it's been a good 7 months that I've been on the program, off it, right?

Yes, correct. But you also went away.

Yes, and I did go away again.

And often I know when I went on a cruise with my mom, same thing. Put on— I put on like 3, 4 pounds, ate a few things more than I would normally. Oh, yeah.

So I definitely didn't hold back. And probably it's the alcohol, you know, that tequila and the 3 meals a day.

Yes.

Yeah.

And that makes a difference. But you know what to do when you come back. Absolutely.

And I have to log in and order some spray.

Okay, awesome.

I'm going to do that.

Okay, perfect. So today we're going to go through a couple of things. I'm going to be doing a meditation that I'll get started. So if you just want to get comfortable and then we'll go through the medicate— not medication, meditation. Wrong word. So let me get that started.

And, uh, in times of division, it's important that we cultivate the light within us and the light in the world around us. That's exactly what this meditation aims to do. There is a universal flow of light radiating from our sun at every second, and that universal flow of photons Travels across our globe to every plant, to every animal, to every human being. I encourage you to find a place of comfort, whether that's sitting or laying down, perhaps with some pillows underneath knees to take the pressure off the back. Let's start by taking some deep breaths in through our nose, out through our mouth. As we continue to deep breathe, we're going to release any tension we might be holding in our jaw, in our temples, in our neck. Releasing any tension we might be holding in our shoulders, in our back, in our abdomen. Releasing any tension in our pelvis, down our legs and feet, down our arms and hands, letting that tension go. And as we continue to breathe deeply in through the nose, out through the mouth, at whatever rhythm is comfortable for us, we're going to bring our awareness to our heart center, that area right in the center of our chest chest. We can even place a hand there. We're going to fill that area with our breath as we take notice of the light that is emanating from ourselves, that collective cohesive dance of light radiating from ourselves. Not randomly, but a coherent collective emission of light, an acceptance of this universal light, a radiance of our own light. And as we continue to breathe and build that collective cohesive dance of light within us. We feel that warmth. We feel that grounded sense of safety. We feel that sense of awe and gratitude we have in the world around us, the world inside of us. As we continue to breathe into that light, as it expands throughout our body, we're going to let it expand into the world around us, into the space around us, into the ground beneath us, into the air above us that we're breathing. We're going to let it connect to that flow of energy that is passing through every plant, every animal, every human being on this planet. We're going to let that light within us radiate and expand. That warmth, that consciousness expanding outward, connecting to the light in the world around us, connecting, growing, expanding. I'm going to bring our awareness back into our heart center, feeling that gratitude, feeling that awe, feeling that sense of contentment. Return to this practice anytime you you wish to feel that sense of gratitude and awe and expand the light within you and the world around us. Thank you so much for joining me.

Everybody feel a little bit more calm? I love that breathwork. One thing I've always noticed is in the past I used to have a lot of tension in my neck and shoulders, And Satya has been talking to us a lot about breathing more in our diaphragm. So that allows for the stress that we normally carry up here. We move from that fight or flight state and we drop things down and become more peaceful and more have a much better day. So today's agenda, for those of you that don't know me, my name is Annalisa Kinch. I work with the Living Proof Institute. Some of you I've not met yet. And so today we're going to be going through sleep, just my take on a few things that I've found that have helped and things that I've learned from both Sachin and Deepa. And then we're going to open up for Q&A, so you can ask any questions. If there's some questions, if you have to go, you can always put your questions in the chat and I will answer them as we go through that stage. So let me get set up for doing the sleep and we will go from there. So I just share. So sleep is really important. We definitely need to do it every day, which is one thing that, that's why probably one of the number one reasons why it's important, but also because of what it does for our body to help us get into that rest and restore state. State. And for us, that is kind of the key component of allowing our body to heal and restore, and it's a side benefit of weight loss. And so doing the things that we do to help our body maintain that state of rest and restore allows us long-term to maintain our weight as well. So why is sleep so important? And We spend about a third of our life sleeping. Our bodies restore while we sleep. Often we have a glymphatic system in our brain. It separates. Our brain gets a washing. All the plaques and things get removed, and our memories also get sorted in our brain. Our hormones get replenished and balanced while we sleep. Our brain gets rid of all those toxic products. We have better mental focus and function when we get proper sleep. Your brain can lock in information. You learned that day, especially important memories that you want to hold on to. It helps with weight loss. It helps. And of course, if you aren't getting good sleep, often you're going to be craving 250 or 300 calories more for the next day. So if you find you're hungry throughout the day and you're not sleeping, then we need to work on what can we do to help you sleep better. It also works to help activate your immune system as well. So let's go through a few things I'm going to share in the— let me get my link. I created a tracker just to help with— there's the link in the chat. Where did the chat go? So the tracker is just a habit tracker. Here's the Google link for that. And it just allows you— what I like to do is just put down a few things that I'm going to do that I don't want to overwhelm myself by doing too many things because we have a lot on our plate already. But by just having, you know, one or two things that I'm going to commit to, for, for example, for my evening routine, when I'm putting together and as we go through the list of things, what the key habits that I'm going to incorporate? Because often I find many of you have already incorporated a lot of things. But what are some things that I could add in that I'm not doing as we go through? So if you have pen and paper, just journal as we're going through and pick one or two things that you're going to tie to something you're already doing. Because often with the sleep routine, it's, it's starting at a certain time to wind down and to get things organized. And if you already have a way you're doing it, but you want to add something in, you're going to tie it to something anything else that you're already doing from a set of 7-day sleep challenge. So here are 7 things we're going to walk through each one. I'll talk about a little bit about each one. So you get a sense for what are the kind of top things that we can be focusing on to add in. And again, just pick 1 or 2 habits that you're not doing today that you maybe want to add into your routine. So I don't know if any of you have followed the sleep doctor, Dr. Bruce. I know Sachin and Deep are friends with him as well. And he has a great quiz that he's done. I'll put the link in the chat for you. But it also helps you understand, you know, some— I've often— actually, I was talking with a client yesterday. And she was saying that she feels that she's a late-night sleeper. She's up late. It's just the way her clock is organized. And then she made— quickly made the comment that, uh, but I don't think I'm supposed to be up late. Well, it all depends on which one you are. If you're a bear, a dolphin, a lion, or a wolf, I highly recommend you do the quiz. It's kind of like that 80/20 rule too. Uh, there's going to be probably 80% you'll connect with when you read the details for which one you are, and 20% may not connect with, right? But it's great to know that if you are, for example, a bear, you like, you know, you work well working the 9 to 5. If you're maybe a dolphin, I think it's a dolphin or a wolf, one of them, I can't remember offhand, but they like late night. So they go to bed a little bit later. And so knowing your schedule, once you know what you are, then there's a chart that kind of goes through your daily routine and schedule. So for someone that's a dolphin, for example, they normally go to sleep around 11:30. Someone that's a lion, they normally go to bed also around 11:30. A bear usually goes to bed a little bit earlier, and then a wolf is up later. So depending on what you are, it also helps you understand during your day when is the time when you are most creative or most awake to do certain tasks and activities and just kind of gives you a schedule to kind of see if that would work for you. The how much sleep do you need? So this was a great exercise that he put together to try to figure out, you know, once you know your chronotype, do you also want to find out what's your best bedtime? And so how to figure that out, you're going to set an alarm time. So, you know, if you normally get up around 7 or 7:30, depends on when you get up, set that wake-up time. He just picked 7 because that's when most people get up because they got to get the kids to school. Try to keep the time consistent for all 7 days of your week to help you lock in your circadian rhythm. Set a bedtime. So, let's say you need to be awake at 7:00. So, count 7.5 hours back from 7:00 AM. That would make your bedtime around 11:30. Keep a journal beside your bed so you can write down the information as to what time do you wake up. Do you wake up before the alarm? Or do you find you would just like to hit snooze and sleep for another, you know, hour or half hour? If you find that you naturally wake up at 6:30 AM, then perhaps you only require 7 hours of sleep. If you find that you're still groggy or tired when your alarm goes off, then maybe you need to set an earlier bedtime if 7 AM is the time that you need to be up. And I often recommend when you're trying to move your bedtime back a little, just do it in increments of maybe 10, 15 minutes. If you try to, you know, switch from going to bed at 12 and go to bed at 10, is very hard because your body has that rhythm of going to bed at 12. So just move it back a little at a time. And often getting 8 hours of sleep is really important. The world's top performers on average sleep for 8 hours and 36 minutes a night. So that's the key of what we want to focus on is getting at least 7 to 9 hours of sleep a night. And if you have an Oura Ring, you're probably tracking that. Or if you have an Apple Watch or a Garmin, all those can be— or a Fitbit— those can be hooked up to our Practice Better app and we can follow along. So screens, avoid watching at night. Often people go to bed and they're on their screen sometimes for 1 to 2 hours before bed. You can on your app, if you have an Apple phone, you can click the power button 3 times and your phone will go red. Similarly, wearing blue-blocking glasses at night can help your body calm down. Putting— if you have to be on your computer at night, putting a— the Just Get Flux on your computer. Of course, blue light suppresses melatonin, and so that affects our ability to go to sleep because we have melatonin and cortisol that play kind of a rocker throughout the day. So we want to be able to make sure we don't disrupt that natural cycle of the rising of our melatonin. Lighting. If you received the longevity kit, you would have got your light bulb. Make sure that you put that in the lamp in your bedroom on your side table. And when you're going to bed, you don't want— or even at night, you don't want any overhead lights on. Because that's telling your body it's noon. And you, you, when you're trying to go to sleep and the body thinks it's noon, then it makes it more difficult for your body to calm and to have the melatonin rise. Decrease the light in your room. If you have a dimmer, put that on. You can use dark shades in your room too, or even wear— I always wear a night mask. And for those that got the Longevity Kit, you also got a mask that you can wear at night. And even the slightest bit of light. We had a gentleman come in previously, actually, his, his, in one of the modules on light, he came in and spoke about how just the tiniest little light in your room, your cells all have receptors. So it picks up that light. Make sure if you have any nightlights, if you can get rid of those, those will be, you don't want any kind of light in the room. I even cover, I have a an extension cord that has a light on it, I cover that at night so that it's not bothering me. If you have an alarm clock, same thing, cover. That's why I find when you go to a hotel, they have those alarm clocks with the bright light, always have to cover that as well. So one thing that I learned through this process was understanding that we have 5 sleep cycles a night. So often many of us will wake up in that light sleep, and then when we wake up, we'll go pee and come back to bed. And depending on our blood sugar levels, we can usually get to sleep right away. Or if our blood sugar was dysregulated, then often your blood sugar will drop low, and that can affect your ability to go back to sleep because cortisol rises, and it often can take 2 hours before you can actually fall asleep. But we go through these cycles all night. I used to think that you had all your deep sleep at the beginning of the night and all your REM sleep at the, at the end of the night. But what I understand in reading through Dr. Bruce's information is we go through 5 of these cycles a night and they run almost like 90 minutes long. And so how we got to 8 hours is we normally should have 5 cycles of 90 minutes, which equals about 450 minutes, which is approximately 8 hours. And everyone's sleep cycle will go either between 75 and 90 minutes. So we often will sleep anywhere from 6 to 8 hours. So knowing that at the beginning of the night, most often we have a longer stage 4 or deep sleep. And then as we go through into closer to the morning, this REM sleep will increase. And what you want to get each night is an hour and a half of deep sleep or more and an hour and a half of REM sleep or more. Those are the two key things that you'll be looking for, as well as length and efficiency. For the length of time you're sleeping. How long? What's the efficiency? Are you— for the time you're in bed, how long are you actually sleeping? So, plan for 7 to 9 hours. Keep a consistent sleep time, wake time, even on weekends if you can. Try to get to bed before midnight. That's key. Avoid late afternoon or evening naps because that will dip into your nighttime and also make it more difficult for you to sleep. If you do need nap, try to do it in the afternoon, um, so it doesn't cut into, uh, your evening time. Uh, avoid large meals before bed. So one of the key things that you've probably been told is we want to finish eating 3 hours before we go to bed so that our body isn't prioritizing digestion. It also helps so that your blood sugars won't be dropping as you're sleeping through the night. And then also we're drinking 100 ounces of water a day. So timing where we do that, if you find you're getting up to pee at night, then try to, to especially in the morning if that's the time for your intermittent fasting, drink most of your water or quite a bit of your water in that time frame when you're not eating. And that will help so that you get your water finished earlier. Our body is aligned with the sun. This is one thing that Sachin has been very— since I guess last summer, he's been very focused on making sure we get out and get sunlight all our body, especially if you're dealing with any hunger or cravings, you want to get that sun on your belly. If you want to shift your circadian rhythm, when you get up in the morning, get outside and get that sunlight in your eyes. Don't wear my glasses I have a— what do you call it— where the— where it blocks it. They become sunglasses and block the sun. So I have to take those off and I don't wear a hat. And you want about 15 to 20 minutes of getting that sun. But if all you can do is that like a couple of minutes while you're drinking your coffee or having a glass of water in the morning, it's still important to get out and get that sunlight in your eyes to get that shift in your body. The ideal time for sleeping, but again, thinking about Dr. Bruce, normally it's around like 10 to 6 because often between 10 and 2, that's when our body does our physical repair. From 2 to 6, it's a psychological repair. That's kind of the deep sleep versus the REM. And you want to make sure that you're getting time before 2 o'clock because that's where your body's going to be doing that physical repair. If you're not going to bed till 1 or 2 in the morning, you're missing out on some of that repair. Melatonin will be high at night. And if you— what often happens is usually you get that kind of where you feel coming on maybe around 10, 10:30, you get a little fatigued, your eyes might like start to close and then you push through and then it's 2 hours. You can't go to bed till like 12. So just pay attention to that. How is that working for you? And if you are starting to feel tired, go to bed. Because otherwise, when cortisol rises, it's another 2 hours before you can actually go to sleep. Things to do, like I said, get the sunlight exposure in the morning. If you can get out at noon again, because the sun will be high, it's just communicating to your body what the time of day is. Exercise before bed is not something that's recommended. If you can do it earlier in the day, that's always best. And again, Drinking your water earlier in the day is perfect. What does happen is if we don't get enough sleep, leptin will be high and that— sorry, when we get enough sleep, leptin is high and that makes us feel satiated. And so we don't crave additional or have that hunger and cravings. Your metabolic spray is designed to help with that as well. But if you are not getting enough sleep, you can overeat 350 more calories and what you will crave is sugar or salty foods. So we kind of went through your chronotype, the timing screens, making sure your lighting is right, trying to get that 8 hours consistently at a consistent time, making sure you get some sunlight and exposure. And then what I would recommend you do is what are one or two things that you could add into your routine so that that can help you increase. And if you have an Oura Ring, what I always like, if you do something today, check your Oura Ring tomorrow to see what happens to your sleep. And sometimes new habits can take a week. Like, I know with mouth taping, if you breathe through your mouth at night, you're going to keep yourself in fight or flight. So practice with the mouth taping, and that will then look at your ring. Maybe it can take a week or 2 weeks for your body to adjust, and you'll start to see a change in the amount of deep sleep that you're getting. If you're still struggling and you've got all these things worked out as far as lifestyle, there are some supplements that you can take. Melatonin is awesome to take at night. It's not addictive, which is nice. But also taking magnesium glycinate or bisglycinate can help with sleep. We use magnesium citrate for the gut and to help with bowel movements. But we use magnesium bisglycinate or glycinate to help with sleep. There's other calming herbs. You could have an herbal tea, often lemon balm, passionflower, or valerian root. Sometimes chamomile is also very good. That can just help the body settle in. And a couple of apps that Deepa and Sachin recommend that we use. One is Circadian app, so you can see when the sunrise is coming, when the sunset, what the timing is for UVA and UVB. And it gives you really— it's research-based, but it really gives you an understanding of the circadian rhythm for your particular area because you'll put in your location and it will monitor things for you. And then the D-Minder app, making sure you know when is the best time to be outside to get that optimal vitamin D production. I know I did our DNA test test. And for me, I have to take vitamin D twice a day because I don't absorb properly. So it was great information to get to know that for me. So again, use your habit tracker, put down a few things, 1, 2 things, and then just track for the next 30 days so you can get a sense of how that's affecting or improving your sleep. And if that one didn't work, try the next one. Often we do trial and error with different things to find out what works for us and makes it easier to— makes it easier for us to get success quicker. So any questions about sleep or anything? I know Deanne said someone once told me, don't miss your sleep bus. So what I would suspect, that's that time when you kind of start to feel like you're ready to go to sleep. And if you bypass it, it's like, ah, it's 2 hours, you can't get to bed before 12 and just messes things up. So exactly. Yeah, totally. I get it. Any questions about the program? I know, Rosemary, you're getting started. You're on the release phase. Any questions about the release phase and moving forward?

I do have a question. Beans and lentils are fine to have on release?

Yes. How much? Legumes are 6 ounces.

Oh, legumes are 6 ounces. Okay, so any beans would be the same then?

Yes. The only thing to note with legumes is they do come with a larger carb content.

Okay.

Lentils are better.

Yeah, lentils or tofu or tempeh, those would be higher in protein and lower in carbohydrates. Okay. Any other questions for today?

Are all the notes— excuse me, are all the notes going to be— can I get the notes that was spoken today, the graphs and et cetera, that you were talking about today?

Yes, the presentation is available, will be available on a replay, so you'll be able to go through it again. We post all of our videos from all the sessions that we've had in the past are on YouTube. Here's the— I'll give you the link for the This was one. Here's the link. It'll get you to the page where all the list of the replays are that we've done. I know Deepa has been adding to the programs at the bottom. She's been adding some of the bonus sessions we've had with speakers. Of course, we had Heather Artema. She came in and spoke about decluttering, not just decluttering your house, but decluttering your mind. And then she had someone previously, recently on osteoporosis. We have a— I can't remember. We have somebody else coming in shortly. And she is— I can't remember what she's going to be talking about, but it always gets announced when they're coming. And especially as we're getting older, osteoporosis is something that we need to be thinking about. So as you go through the release phase, the goal is from a joyful movement standpoint, you're going to be doing more walking, yoga. You want to limit the amount of strength training that you're doing. You want to only focus on doing 40 minutes max as far as exercise is concerned, and you don't want your heart rate going above 120 beats per minute. Because after— if you're overtraining, that's going to keep your body in that fight or flight state, and then that makes it more difficult for you— for your body to give up the weight. That's why often when we see people who go to the gym all the time, they're with a personal trainer, they're working out like crazy, and they're not losing any weight. And that's because this whole process is all about the nervous system, activating the vagus nerve, keeping our body in that rest and restore state so that it will heal. And as it heals, the side benefit is the weight loss.

I have one more question.

Go ahead.

HeartMath. I don't know how to work that or how that works. HeartMath.

There is a module. I think Deepa might have taken it out of the programs. Maybe I can ask if that can be released to you.

Yeah, that would be great.

Yeah. Deepa is a certified HeartMath coach, and it's used through clips. I understand you put the clips on.

Yes, I have the clip. That's something else.

And then there's a unit, I think, that you'll be using. I, I wasn't around when we were using that, so I'm not familiar with it, except to know that you put the clips on and then I think there's an app or something that guides you.

There is.

Yeah.

But I just didn't know what to— once I have the physical, I didn't know what to do with it.

Okay, let me find out. My notes here. I'll send a message to Deepa and see—

who are you?

Are you working with Alice or Deepa? Deepa. Okay, so let me— where's Mary? So I'll ask her if she can release the HeartMath, um, or at least give you the information.

Yes.

Okay, so I sent that on to her, so she'll get back to you with that. Um, but there was a whole module, but I think since we, we found HeartMath, most people aren't— don't use it. They get it and they don't use it. And so that's why we went to the Oura Ring, because the Oura Ring, what you do today, you see, uh, tomorrow.

Uh, is the Oura Ring and the HeartMath I have an Oura Ring also. So are they the same or does one do something different?

They're a little bit different. So the key— HeartMath works to help bring your heart in coherence.

Yes.

Heart coherence is really important for shifting the body into the rest and restore. The Oura Ring measures the heart rate variability. So we can see as you use HeartMath, we can see the shift of what your body's doing in the Oura Ring. So if you're okay, that's what I thought. Different purposes, but they help you understand how effective and also can kind of guide you on how often you need to do the HeartMath.

Exactly. Okay, wonderful.

Your ring. So, Jennifer, sorry, I missed what you said about strength training and heart rate. What's the heart rate we shouldn't go? Okay, so if you're in the release phase, We don't want the heart rate going over 120 beats per minute. If you're in maintenance, you're— we really want you to start doing at least twice a week, doing some form of strength training. Our muscles help us maintain our weight because when we have more muscle, we have a higher metabolic rate. When we have lower fat, we have a lower metabolic rate. So the more we can do and build muscle, helps us in that way, but also it helps us lay down bone because when we lift heavier things, the muscles and the bones have to grow in order to allow us to lift heavier things. So long term, if you always want to be able to do your grocery shopping and bring all the heavy stuff in, we need to continually strength train. I'm trying to remember, there was something about the difference between men and women. Men don't build their legs, women tend to. Women don't build their upper body and men do. So, it's a totally different way. So, for women, we really, using all our body is important, but our upper body is important for us to strength train too. So that, and it's not about, I always hear women say, I don't wanna look like a bodybuilder. Well, you're, it's hard to do that really as a woman, but you want strength to do the things that you do every day. And we know if, as we age, and I know this was true for my mother-in-law, she came into the retirement home, she fell, broke her pelvis, went in hospital, and she passed away because of complications. But allowing for your ability, balance and strength are going to be two key things that are, as we age, is going to be really important. And what do today, 10, 20 years down the way is built now so that we don't— in 10, 20 years from now, we still have that strength and the ability to do the things that we want to do. Does that make sense?

Yeah, Annalisa, thank you. I just thought I might ask about that because there are times that, yeah, there are certain days that I kind of just all the release phase, so I do reduce the amount of food I eat just to try to like control my diet because ever since I finished the release phase, it's like the moment I, I break out of my diet routine, I— the weight just, just adds on. I'm just like, oh gosh, I didn't keep track of that. And then I think I told you about like the inflammation, um, flare-up I had, and I think it was because I was strength training every day. But at the same time, I wasn't— I, I don't— I think it might have been like too much load that I put on my body, and it was every day, and I think that might have caused an issue.

So your body needs 24 hours to recover. Yeah, other day is best, um, unless you're training different body parts, but you also have to work up to that. Um, often you— I know with bodybuilders or those that that lift weights, they might do legs one day and then upper body in the next day. Or they might do like a Monday, Wednesday, Friday where you do legs Monday, legs Friday, and you do upper body on Wednesday as an example to try to build. So I— yeah, 24 hours. And also making sure you're increasing your protein on those days, Jennifer, so that when you're lifting weights, meats, especially if you're, if you are in the release phase, still do your 6 ounces of protein if you're going to be lifting in that, in that stage. Oh, it's not necessarily recommended to do strength training in the release phase, but you're in a different situation. Your, your goal is not to, unless you're in the release phase, to lose weight. I know in your case, it wasn't so much about weight, it was more about reducing and getting rid of the inflammation.

Yeah.

So still do your 6 ounces when you're strength training.

Okay, I'll do that. Thank you.

You're welcome. Any other questions for today? And just for you, Rosemary, as you're in the release phase, what I always focus on is the plate and doing your 4-4-4 and then some unlimited veggies. There are lots of great recipes, but don't feel like you have to incorporate those. Okay. Unless you're a cook and you love to do recipes and do all that stuff, just not really late. Make it simple, especially in the first week. Just make it simple. I'm putting on 4 ounces of protein, 4 ounces of a veggie. I'm going to have 4 ounces of some fruit and maybe some salad, right? Or some, some cooked vegetables that I'm going to put that are part of the unlimited, right? Some greens are really good for your liver. If you can incorporate some, that will help with the detoxing. But just make it super simple. If you can do what you had for dinner the night before for lunch the next day, that also makes it easy. So you don't feel like you're prepping all the time.

Yeah, not easy.

Yeah, especially if you're not used to doing vegetables and cutting them up and getting them. And that's one thing we'll recommend is to— if someone is just shifting from not cooking much is just buy frozen. It's easy.

Oh, yeah, absolutely. Yes, I agree.

I always, but I always now buy our broccoli. Costco has the organic broccoli you can buy. I always buy it frozen because I find you, you buy ahead, you bring it home, and it's yellow in like 2 days.

Exactly. Exactly. I do the same thing.

And then you're like, oh my gosh, this is ridiculous. You know, I can't eat it fast enough. So just make things— frozen berries are easy to do too because individual, they're clean, they're, you know, all you have to do is set them out for a little bit and they thaw. So that makes it easier. Doing things to make you have time for self-care as well.

Yes, absolutely.

To be able to get into that rest and restore state, that helps. In the beginning too, if you find you're dizzy, or sometimes that can happen for some people, and that's as you're shifting from burning sugar to burning your own fat. We can feel our electrolytes are off. So just adding a pinch of salt to your water— and the kind of salt we recommend is more sea salt, either a Celtic sea salt or something. You don't want to use table salt.

No.

But just adding like a pinch into your water will just help you absorb it better. Or you can add in some electrolytes. Deepa has a recommendation on what she— there are some that she'll recommend if someone is feeling like they need— just add in, this one is the, I think this is the US one, and then there's the Canadian one. Canadian one if anybody needs. Oh, where did the Canadian go?

Here.

These are really great, especially in the beginning of the first week is just adding a little bit of electrolytes just helps with the, the shift of the body.

Yeah.

Allow for, because sometimes people have those Herxheimer reactions and this will help to alleviate that.

Okay. Do I get that on the site?

Yeah, the link, depending on whether you're US or Canada, she has a Designs for Health. Yes.

Okay.

Yeah, you could just, that will help in the process of getting started. Were you able to get your tech and everything set up? Your Renpho scale connected and okay.

Yeah, everything. Yeah. Yeah.

That's amazing too. You don't have to journal that. It automatically updates. So, I mean, that's the whole thing, right? We're trying to make it so easy for people to— and less stressed, right? Because you already live a stressful life, right?

Oh yes, yes.

That's the state that we're in, so we're trying to get out of that.

So yes, we don't want that.

Yeah, correct. So Michelle, you have any questions for today?

I do not. I'm doing good, thank you.

Okay. Okay, perfect. And I lost my participants. Who else? Jennifer, we had. So Jennifer, what would be your win for the week?

Oh, you know what? It's definitely a win for me that I managed to lose a good chunk of the weight that I gained. I'm like, I think, I think I struggled a little bit. Like, I was at like 1— I somehow jumped all the way up to 129 pounds. I'm just like, how did that happen? But I managed to shed a good chunk of it down to 121. So, um, I think a good win for me at this case is just coming on to this Q&A session. I think it would be very helpful because I'm like, just, you know, it's nice to speak to you too, for sure.

Are you still dancing? I am, I am.

And I actually— that is a good one because I did, I did another showcase and it was just roughly like a week and a half ago and I, I'm doing okay. Like no severe flare-up because I am, I am taking good care of myself and resting because I don't know how.

Yes, I'm doing that. And sometimes those flare-ups happen to force us to rest.

Oh yeah, right.

But the process of what we want is not to have them because that means then we have to recover. So keep doing what you know to do on a regular basis so that you can allow the body to sit in that rest and restore state. I mean, we— you will have some stress in your life, we all do, but the process of what we're teaching is to empty the cup so that, you know, often I find a lot of times our stress, our cup is full. And what we're trying to do with the program and the body is to reduce the amount of stress that's in the cup. So, any little stress that comes on us allows for us to handle it because we're more resilient. And then, we don't end up in that situation where we need a week to recover. Or we go to the gym and work out and we're like, I used to have to come home and go to bed because I couldn't handle working out. I have I'm in remission, but I had Hashimoto's, which is a thyroid condition. And days I would go to the gym and it was like I pushed myself to work out and then come home and sleep for an hour. And I thought that was normal. Right now I know it's not. Yeah, I can go to the gym now without even eating, work out, come home, and then I'm not hungry. Per se. I have set times that I eat, but my body is metabolically flexible, so it just shifts in and out.

Actually, quick question. I'm seeing that electrolyte synergy. Is that something that is also pretty helpful with strength training, like something to take first thing in the morning?

Yeah, yeah. It helps to rebuild, especially if you do sauna or workout. Anytime you're sweating, you're losing electrolytes. Electrolytes. And so when we drink our water, if sometimes for some of us, if we just drink straight water, we don't absorb it. By adding electrolytes or minerals or sea salt to the water, it helps us take that water in better.

Okay, that's helpful.

Awesome. So any other questions for today? I see Claudia, you just joined us. What's your win for the week? Sorry. Hi. What's my weight?

5 pounds.

Yeah.

That's never happened to me before.

Never, ever, ever, ever.

Oh, congratulations. That's so exciting.

Thank you.

That's great. So you're in your first week.

I have a question.

Yeah, first week.

Is nutritional yeast and smoke liquid allowed?

Neither.

How about jicama?

Uh, I think jicama is a starchy carb that will be added in in maintenance. Okay, perfect. Thank you. You're welcome. Well, congratulations. I'm so excited for you. I'm happy. I, I talked to your sister. I think she's starting Monday. Yes, she is.

She's excited. She loves to see what's— what my progress has been.

Yeah, she's excited.

Good.

I'm It's nice to do it together, you know, where you can cheer each other on and answer questions and, you know, whatever. Yeah, that's good. And the release phase is easy for you now?

Yeah, I was— I'm surprised that the, that the, that the bloating was so difficult for me. I really felt terrible. And honestly, I'm seeing such a change. It's not hard for me because I'm used to intermittent fasting. And I have not been gassy or bloated since I started the program. So I'm really, really happy. So clearly there's something off. So I'm looking forward to starting putting everything back in and see what is the culprit there.

Yes, correct. And what will happen too, as you go through, your digestion is going to get better and better and better. And so as you start to reintroduce things, yeah, just journal, pay attention. Keep connected with Alice and so she can help you through that process because things will show up. I know for me, I did the program twice. I had 40 pounds to lose. And when I reintroduced certain foods, I was getting a rash on my leg and a pain in my stomach. And for me, it ended up being egg whites of all things. And, you know, I wish I'd known when I was, you know, 10 years old or earlier. So I didn't go through all the pain and suffering I went through as a result. But doing the— our food sensitivity test test, or the food implement— I can't say that word— the food test, that really gave me kind of a vision for the 5 things that I need to continually take out. And the egg whites and ginger were both surprises for me.

Wow.

Okay, those are my 2 of the ones. The gluten, dairy, and peanuts I already knew. It was the, uh, the new 2 that were like, whoa, okay, wow, tough.

Yes.

Rosemary.

Where do you get the allergy test?

So the food inflammation, the food test, okay, give you the, I don't know why I could say inflammation outside of saying food inflammation test, but I always have trouble saying, say it together. I don't know why. It's just like a brain thing. So this is the, for the second round of, this is the Canadian one. And this is the US one. And on the second round link, there also is included both the food implementation test and the DNA test are listed there. Okay. Order them through that process as well.

Good.

Great. So any other questions for today? I don't think there's anything else that's in the chat. If there's no other questions, I'll give you back your day. I'm so excited to meet many of you that I have not met. I'm excited for those who are continuing on. And yeah, it's going to be great, Claudia.

Thank you.

Yeah, the next few weeks, another 5, 10, 50, it's all going to be great. It's a blessing. Changed my life. Same.

Thank you.

All right, guys, have a good week. Thank you. See you in a few weeks. Bye. Bye. Thank you. Bye-bye.