MRP Q & A with Dipa [Nov 1, 2024]

Happy Friday, everyone. Welcome. Welcome. Welcome. Jennifer, welcome. Julie, welcome. Beth, welcome. Lisa, welcome. Michelle, Diana. So nice to see you all today. So as you're tuning in, let me know in the chat what you're grateful for today. You. Julie says, my diagnosis. Yeah, sometimes it's a blessing in disguise. Right? Jennifer says, grateful for our beautiful fall weather. Yes. I think my son wore shorts to school yesterday. I think that was a first. October 31st, wearing shorts. Diana says, I'm grateful for vitality and more energy. Lisa says, grateful for cats and grandkids that make me smile every day. Lovely. So for those of you just tuning in, let me know in the chat what you're grateful for today. We'll just wait another minute. If anyone else is going to join us, then we will get started. Deanne says, grateful for the opportunity to welcome my first grandchild into our family today. Wow. Congratulations. That's amazing. What a special day. Okay, so. You're going to start off our Q A with a meditation. Julie says, I'm grateful for my boys coming home today to have dinner with us and spend a beautiful weekend together. That's nice. Very nice. Always nice to spend time with family and children. I'm sure as they get older, time is more precious. Trying to savor my. My son, he's in grade nine and I heard high school years go by quick. Okay, so we are going to do a. It's called a heart coherence meditation. So I'm just going to start it here. So if you can, I would invite you to just get into a comfortable spot where you know. Of course, I know some of you attend these meetings if you're. While you're at work. But if you can try to take just a few minutes for yourself to do this heart coherence meditation today. So I'm gonna play it. It's gonna be guided and we will get started. Just gonna let one more person in here. Okay. So just listen to the prompts. If everyone could just give me a thumbs up that they can hear names.

Of division 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, shoulders in our back and 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. We can even place a hand there. We're gonna fill that area with our breath as we take notice of the light that is emanating from our cells, that collective, cohesive dance of light radiating from our cells. Not Ra, but a coherent, collective emission of light and 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 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.

Did you know that most. And whenever you're ready and come back to the room. How did that feel for everyone? Let me know in the chat. Let me know how that felt for everyone. That says restful, good. Calming and centering. Calming. Felt good. Very calming. Warm and peaceful. Okay, awesome. Thanks so much for sharing, everyone. So today we are going to talk about creating a healthy home. Okay. I think it's something that commonly gets overlooked. And some of you might be doing some of these things, some of you might not be doing some of these things. So always like to go over this because I think there's always something for you all to learn. Let me just set this properly. Sorry, Sorry about that. Okay, can everyone see my screen? Okay. Okay. So when it comes to creating a healthy home, you know, especially since I think 2020, we're spending more time at home now more than ever. Right. A lot of people work from home. A lot of people are doing like a hybrid model where they're at work only, you know, one or two days out of the week, working from home the rest of the time. And so it's really important for us to create a healthy home environment. And the nice thing about creating a healthy home environment is if you live with others, then it's not only going to benefit you, but it's going to benefit your entire family. Creating a healthy home is super important to improve our sleep, our energy, and our focus. I just read yesterday that if you have a lot of clutter in your home, that's actually going to drain your energy and focus. So it's really important, I think, with every season for us to declutter our home, right? Whether it's once a month, maybe you pick a different closet every month to to declutter or a room every month to declutter just to really improve our energy and our focus. Okay. And our overall well being. Of course, when we create a healthy home, it improves the overall feeling of your home and you'll feel more at peace and grounded as well. Okay, so how many of you here have heard of feng shui? Anyone? Okay, yeah, so many of you have. And so feng shui is really based on principles of decluttering and really setting up our space so that it helps to increase the flow of energy in your home. So this is a whole topic in and of itself. And one of our clients actually is a feng shui master and she's helped us feng shui our home and our offices. And Sachin has actually interviewed her in the past. So I'll share. And I'll share the interview with you if I can pull it up, if you want to go a little deeper. But basically, a few really simple tips when it comes to feng shui is spacing your energy. You're spacing your furniture about 2 to 3 inches away from the wall to allow energy to flow. So you never want to put your furniture right up against your wall. Okay. You want to keep a little space to allow that energy to flow. Another really important aspect of feng shui is removing clutter under your bed. Many of us store things under our bed. So removing clutter under the Bed. Other things are removing things like cardboard boxes that you don't use, or even giving away certain clothes that you no longer wear. Right. Especially as you go through this program. You know, one of the things we always say is that the side effect of this program is that you're probably going to need a new wardrobe, right? So, you know, it's a good time to get rid of some of the clothes that you don't need anymore. I had a client reach out to me probably about a month ago, and she's like, deepa, I have all these clothes that don't fit me anymore, and I don't know what to do. She's like, I'm hang. I feel like subconsciously I want to hang on to them just in case. But I know that's obviously not, like, you know, going to serve her. So I told her, I'm like, no, do not hang on to them for the just in case, because you're not going back there, right? You want to get rid of those clothes, pass them on to someone who can use them. Okay. And feng shui, you know, as I said, if you want to go a bit deeper, it really is about setting up your space. So, for example, my office here, every room has these nine quadrants, okay, that are split up into, you know, certain areas. So, for example, the wealth and prosperity is the rear left of a room, and the colors or the elements that are really conducive in that part of the room are things like purple colors or wood elements. So in my left hand corner here in my office, I have a amethyst crystal, okay? So these are things that you can do, little things to amplify these different areas of a specific room or even of your home. Okay? So like I said, I'll pull up the interview for those of you are interested in diving a little bit deeper into feng shui. But the first and foremost thing that we always want to do when we're creating a healthy home is to declutter and improve the overall energy. Right. How many of you have decluttered a closet or a specific room? And after you've done that, you just feel like a huge sense of relief and accomplishment, and it just feels so good. Right? So let me know in the chat if. If you know, you've ever experienced something like that. Okay? So the next thing I'm going to kind of go room by room here. And one of the main rooms that we want to declutter is our. Or I guess create, you know, more of a healthy space as a kitchen Right. So a couple questions that you might want to ponder is what type of cookware are you using? Are you using Teflon coated pans? Right. Teflon coated pans contain a chemical called pfas. And PFAS is extremely toxic. It's a forever chemical, meaning that it never leaves your body. Okay. So if you are using Teflon coated pans, get some stainless steel cookware or cast iron cookware. Right. My mom growing up, I remember she used to buy like frying pans all the time because she'd always buy these like cheap frying pans that were on sale. But when you invest in a good cast iron pan, you only that that pan's going to last you years and years and years. Right. It might cost a little more, but in the long run it's actually going to be way more healthier for you and way more cost effective. Okay. What type of cleaning products are you using in your kitchen? Right. Are you using a lot of bleach or chemical based cleaners? Right. You want to switch over to more natural products. And you don't necessarily even have to buy these type of products. You can make a lot of these products at home, right? Baking soda and vinegar, maybe with a little lemon essential oil. That's like an all purpose cleaner that you, that goes a long way. Okay. What type of water are you drinking? Are you drinking tap water? Right. Are you drinking from a water filter? From maybe your fridge filter? That's a little bit better. But ideally you want to get a high quality water filter. Okay. So there's a few different ones that we recommend. There's reverse osmosis with a remineralizer. Because when you do reverse osmosis, when you have a reverse osmosis system, it is going to remove the minerals in the water. So you do want to make sure you get a remineralizer as well. Or you can even buy some countertop water filters. Berkey is a good one and I'll share some of these links with you guys as well. You want to avoid plastic. So what type of food storage containers are you using? Are you using plastic or are you using glass or stainless steel? Okay. If you're using plastic, I know some people will say, oh, I don't heat my food up in the, in those containers. It's still plastic. Right. So it still can leach into your food. So ideally you want to switch over to glass or stainless steel. Okay. How are you heating your food? So we personally do not own a microwave. We heat all our food on the stove or we have a toaster oven that you know is a multi function toaster oven which has a warm setting, it has a air fry setting. It's. I'll show you guys the brand later on. It's a Breville brand, but we don't own a microwave in our home, so we're forced to heat our food on the stove. Okay. If you travel or go to an office, then a great tool that you can look at on Amazon is a hotlogic, which is basically a portable heating plate that comes in like a, a zipped up container. Of course, it's not going to take two or three minutes like a microwave, or even one minute like a microwave. You'll, you'll have to kind of pre plan when you want to eat each your lunch because it does take about 30 to 45 minutes to heat your food. And if you are using something like this, then you definitely want to make sure you're using glass or stainless glass, ideally. Right. Because stainless steel will get too hot. And then of course, you want to clean out your pantry. Right. One of the first things that we have, you all do when you enroll in our program, you get the program modules and you know, with the program modules we have you clean out your pantry. Right. This is a great time of year to donate some food that no longer serves you right, Whether it's, you know, something unhealthy or whatever it might be. You don't have to throw it out. Right. You can donate it. Right. So try to get rid of all the processed foods in your home. Okay. Because if it's there, then you're more likely to be tempted to eat it. Okay. The next most important room is the bedroom. So what type of lighting do you have in your bedroom? So for many of you, if you enrolled in the Longevity or the Legacy program, you would have received a red light bulb from us. So an hour or two before bed, you want to use that red light bulb, right? So if you like to read before bed, whatever it is that you're doing, an hour or two, you want to avoid blue light. Okay? So the red light bulb has no blue light in it. What type of bedding are you using? And mattress? Okay. So if you're in the market for a new mattress, we usually recommend a latex mattress. If you're in the US A great brand is the avocado mattress. And in terms of sheets, I highly recommend linen sheets. So back in the, you know, probably 40s, 50s, 60s, if you went to a hospital, they would use linen sheets and Linen. There's no static with linen. And linen is also very cooling. Okay. That's why if you go to Europe, if you go to somewhere like Italy, a lot of the clothing that people wear in the summertime is linen. So the reason why I bring this up is because there's some of you who might experience restless legs, and restless leg can be because of all the static buildup in your sheets, especially if you're using polyester bed sheets. So if you don't do linen, you definitely want to do cotton. But a step up from that is linen. Okay. Another nice thing to have in the bedroom is a diffuser, and you can use essential oils. So you can use something like lavender essential oil, which creates a very calming environment. I know some of you, I think I was speaking. I can't remember who I was speaking with, but someone had told me that lavender actually makes them more. Yeah, it's Julie. Julie, that's right. So for some of you, it might do the opposite. But there's a lot of different types of essential oils that you can use in a diffuser. You also want to make sure your room is completely dark. So if you can see your hand in front of your face after the lights are out and after your eyes have adjusted, that means that there's too much light coming into your bedroom when you're sleeping. So you really want to make sure that you use an eye mask if you don't have blackout curtains. Okay. They say even, like a tiny little bit of light that's coming from. For example, when you go in a hotel room, you know, there might be a little light on the fire detector that can disrupt your melatonin production in your sleep. Okay. So sleeping in darkness is super important. You also want to make sure that you turn off your wifi before you go to bed. So we have a timer switch that you can buy from Home Depot, and our WI fi is plugged into that timer switch, and it's set to turn off at 11pm and it turns back on at 6am. Another thing that you want to consider is blue blocker glasses. So once again, an hour or two before bedtime, you want to really avoid blue light. And so if you are going to be on screens or a laptop or TV or your phone, then you want to get blue blocker glasses. Okay. Blue blocker glasses are red tinted, and they eliminate all the blue light from your screens. Okay. Another thing that you might want to consider is a grounding mat or a grounding sheet. So grounding sheet, you can, you know, sleep Sleep with that. But what I have on my desk right now is a grounding mat. So let me show you what it looks like. So it plugs into my outlet and I. I'm constantly, like, you know, of course, typing on it. And so I'm essentially grounding as I'm on my desk. Does anyone know what grounding is? Okay, some of you. So grounding is the best way to ground is to get your skin or bare feet on the earth. Right. So how many of you feel better when you take a walk on the beach? Right? Almost everyone. And that's because you're diffusing all that positive charge that you've accumulated over time. So grounding is a great way for you to connect with the earth, for you to diffuse a lot of that positive charge that you've accumulated and really to power up yourselves. Okay. I can give you more information about grounding as well, if you're more interested in going down that rabbit hole. Okay. I'm just making notes here, so I remember. And then also, what I feel like is super important for your bedroom just because you're typically spending anywhere from, you know, ideally, I would like you to spend at least seven to eight hours and in bed. But another thing to consider is an air filter. Okay. For me personally, when it's not too cold outside, I will leave my room open a crack just to get some fresh air. But we spend so much time indoors, right. And our indoor air is actually more toxic than the outdoor air. So it's super important to have air filters as well. If you're not opening your windows very often, especially if you have pets like pet dander dust, it accumulates in the air. And when you look at your filter, it's like, it's pretty gross. What gets filtered. Okay. For the bathroom. So once again, you want to switch to natural personal care products. Okay. There's a great website. It's the Environmental Working Group. It's called Skin Deep. And so whatever products you're currently using, you can just go on that website. I'll do a demo in just a minute here as I after I get through my slides. But you can go on that website and you can type in. It doesn't have all the products, but you can type in whatever, you know, shampoo or lotion you're using. And it's going to give you a rating to see how toxic your personal care products are. So it gives you an overall rating, and then it gives a rating for each individual ingredient as well. So oftentimes, the most toxic ingredient in most personal care products is the fragrance. Okay, So a great example of this is, let's say you washed a T shirt two weeks ago and it still smells like your laundry detergent. That is probably due to the fact that they're using chemical based fragrances to make your clothes smell that way for that long of a period of time. Okay? So really try to be more cognizant of your personal care products. So the reason why we talk about switching over to more natural cleaning products and personal care products is because a lot of these conventional products have chemicals that mimic estrogen in the body. They're called xenoestrogens, and these chemicals like to deposit in fat tissue. That's how your body protects itself from these toxic chemicals. So as you go through this program, as you release weight, the reason why we have you drink so much water is because we want to make sure you're flushing all those toxins out of your body. And that's why for some of you, especially in the first week or two, you might experience what we called a, what we call a Herxheimer reaction, which is a detox reaction. Or you might feel more fatigued, or you might feel like you're getting loose bowel movements or, you know, maybe a skin reaction. It's because your body is. Is detoxing. Okay. Another great tool to have in your bathroom is a squatty potty. How many of you have heard of a squatty potty or have a squatty potty? Okay, some of you. So in western society, and now I think it's probably all over the world, we don't squat when we use the bathroom. Right? If you went to India, like 30 years ago, everyone squats when they use the bathroom. So when you squat, it puts your body in the right anatomical position to have a bowel movement.

Okay?

When you sit on a western toilet, that is not the correct position to have a bowel movement. What can happen is, typically, obviously we want bacteria flowing from the small intestine to the large intestine. But if you're not in the correct anatomical position, then it's going to create a backflow of bacteria from the large intestine to the small intestine, which is the wrong direction. And so sometimes people might experience something called small intestinal bacterial overgrowth. And one of the main symptoms of that is bloating. A squatty potty is. So a squatty potty prevents that because it. When you put your feet on the squatty potty, it puts your knees above your hips, which puts you Into a squatting position. And so it can really help with the bloating. It can help with things like the sibo, which I talked about, the small intestinal bacterial overgrowth, and also things like constipation. Okay. So highly, highly recommend that you get a squatty potty. It doesn't have to be that particular brand. I think there's a lot of brands out there now. But you want to make sure that your knees are above your hips when you're sitting down on the toilet. Okay. You also want to switch over your makeup. So if you're not using natural makeup, once again, you know, has a lot of toxins. Okay. Has a lot of things like phthalates, parabens, and these are all endocrine disruptors, which are hormone disruptors. Okay. Use essential oils instead of perfume. Okay. The other day we went to the mall and I tried this perfume, and I don't know, I guess I'm just not used to it. But it literally gave me a headache for, like, 12 hours. I tried washing it off, and I don't know why I put it on my skin. I should have put on my clothes, but it just would not come off. Like, that whole night I could smell it, and it was, like, just bothering me. Like, I couldn't sleep properly because the smell for me was just so strong. Okay. So use essential oils instead. Dental care. So, you know, once again, using more natural toothpaste, you can use. You can do a homemade mouthwash or even use coconut oil. Like oil pulling is a great way to cleanse the bacteria out of your mouth. With some of you, I've talked about tongue scraping. Tongue scraping is a super powerful practice. Helps clean off bacteria off your tongue. Helps with bad breath if you're experiencing that. And the other nice thing about tongue scraping is when you use a tongue scraper, if you go back just far back enough, obviously you don't want to hurt yourself, but if you go back far enough, it's going to create a gag reflex. And the gag reflux helps GR. Gag reflex. Sorry. Helps to stimulate your vagus nerve. And the vagus nerve, when you stimulate it, helps put you into a more rest and digest state, which is the parasympathetic state, which is where we want to be predominantly. Okay. Another thing you might want to consider is a water pick. It's a water flosser. If you use floss, that's fine. I use floss as well. But you want to once again, use a more natural floss. So there's a brand. It's The, I think oral B Glide floss, it's coated with Teflon. Okay. So these, they sneak these things in everywhere, right. So if you're using more traditional, you know, oral B Colgate, those type of floss, you want to. You want to switch over to a more natural toothpaste. Okay. Next is the laundry. Right. We kind of touched on it a little bit, but I would recommend switching over to a natural detergent because a lot of the conventional detergents are going to have chemicals that make your clothes smell for weeks and weeks and weeks, which obviously, who doesn't like the smell of clean laundry? But it's probably not the best for your health. Okay. Swap out dryer sheets with wool dryer balls and really try to eliminate or drastically minimize the use of bleach. Okay. Another thing you might want to consider in your home is creating a calm space for reading or meditation. Right. It doesn't have to be a whole room. It could be a corner of a room. Right. You can put your favorite decorations or artifacts in that room, whether it's art or crystals. A nice meditation cushion. And I, you know, we always start off these meetings with the meditation or breathwork practice. But having a healing space like this is obviously going to be very beneficial for your nervous system. Right. Really help to shift you more into that parasympathetic state. Okay. Other things that you might want to consider is perhaps getting a portable infrared sauna. So saunas, you know, are very common household item these days. And we recommend this portable one. You just zip it up. It's like a 2x2 2ft by 2ft footprint, and you can collapse it as well. So if you don't have a lot of space, then, you know, it doesn't have to sit there like this. You can always collapse it when you're done using it. As I mentioned, you want to consider an air purifier or filter. Houseplants are great because they really help to clean out your air. If you've had any water leakage in your home, I would strongly consider getting your home tested for mold. Okay. And then other things that can help with, you know, just general detoxification is moving your lymph. So we have our circulatory system and we have our lymph. Our circuit circulatory system has a pump, which is your heart. Right. Your heart pumps the blood throughout your whole body. But our lymphatic system does not have a pump. So we have to manually pump it. Right. So walking, exercising, rebounding, which is basically a Trampoline that you can jump up and down on like, you know, a minute or two. It's actually really hard. Two minutes is really hard. Or dry brushing, right? I don't know if any of you ever heard of dry brushing, but dry brushing is basically, you can get a natural bristled brush. And before you go in the shower, you brush your skin in upward, so you have to brush towards the heart and that can really help move lymph, okay? So especially if you have cellulite, that can help with the appearance of your skin and of cellulite. So once again, a really affordable tool that you can incorporate, you know, literally takes two minutes right before you go in the shower. So, you know, some easy steps is start with one room at a time, right? Even with like your personal care products or your cleaning products, if you don't have, you know, if you're using conventional stuff, then, you know, some people are all or none. So they'll just throw everything out and start fresh. But for some of you, if you feel overwhelmed, just finish off what you have and then when ready to buy, you know, when you need more, you know, all purpose cleaner for your kitchen, that's when you can either make your own or you can go out and look for a more natural brand. Okay? So start with one room at a time and you know, declutter that room. So I find fall and winter are a great time to do this because we're spending more time indoors. Okay. Optimize the energy flow, right? So really simple thing that you can do, as I said, is pull out that furniture a little, little bit, right? To create more energy flow, start to eliminate toxic products and replace them with more natural products, add plants and artwork and add a few healing tools, right? Doesn't have to be super expensive. It can be really simple things, right? Blue blockers, like you don't have to get all of these things all at once, right? Christmas is coming up. Maybe you can ask your family for a few of these things as gifts. Okay, so in your modules we do have a resource guide, a healthy home checklist which has, you know, some of the kitchen tools, some of the things I, I spoke about. I do have to update this a little bit because we used to recommend organic cotton sheets, but the last year or so we've been, you know, learned more about linen. So we need to replace the organic cotton sheets with linen. But any questions about anything? Does anyone have any questions? It doesn't have to just be about this topic. It can be about anything, really. You can type your questions in the chat or you can raise your hand on Zoom and I can unmute you. Let me show you all the Breville toaster oven that we use in case you're curious about it. This is the one. So it has like, toast function, roast bake. I don't even use the. The oven in my. On my stove. I use this because it's just faster, easier, easier to clean. So this is what we use instead of a microwave as well. Okay. Because it has a warm function, but most of the times I just use the stove. Okay. Julie, you have a question. You can go ahead and unmute. Yes. Hi there. So I'm, I'm hope. I don't know if I missed something here or not, but I wanted to ask when do we actually start the. The actual diet change? Okay. Are you, are you in the licensee group? Yes. Okay. Have you booked your call with Natalie? Oh, yes, it's next week.

Is that.

Why should bring that up? Yeah. So typically we, we recommend if you're doing the longevity program, that you have your initial consultation first. So I would recommend, you know, some people will start before their initial consultation because they just get a little antsy, but I would recommend waiting for your call with Natalie. Perfect. Okay, great. Thank you. You're very welcome. Okay, what other questions do you all have? Okay, Lisa, put a question here with tongue scraping. How much gunk should I see? I have been doing it, but not really seeing much. It doesn't have to be a lot. Like, you'll see probably, like when you, when you scrape, you'll see like a little white film that'll coat like the, the tongue scraper. So it's, it's typically not going to be a lot. And as you do it, like, you'll probably end up seeing less and less. But usually if you're doing it like first thing in the morning, though, there will be like a little white film that will come off on the tongue scraper. Okay. I use mine like morning and night. That's how I recommend using it. But. And you can just, you know, get these off of Amazon. The one I recommend is usually a copper tongue scraper. I can show you what it looks like. Copper is antibacterial as well. This is the one. I think I'm on Amazon ca. But I'm so I'm sure.com has something very similar, has a little travels. Case comes as a pack of two and it's only 12.9.

Nine.

Okay. What other questions do you all have? Diana, Deepa, can you share the Brand of the grounding mat. Yes. Give me one second. I'll share that link with you in a second. Here, let me find it. There you go. What other questions do you all have? Questions, comments. What's your biggest win from this week? Let me know in the chat. What is your biggest win from this week? Jennifer, how are you doing? You can. I think I. Oh, there.

Yeah, you did. I'm doing very, very well. I'm down 31 pounds.

Wow. Congratulations.

Seven weeks. So that is. That feels really good. And it. It literally feels really good.

Like, I feel good.

So I actually am having a little bit of trouble. And I'm sure you've heard. I. I don't know if you've. I'm sure you must have heard this before, but I'm actually having trouble letting go of release. Like, I've gotten so used to eating that way, eating that way that I'm actually like, I'm almost a little bit, like, apprehensive about. I've been looking forward to adding things in and now that it's here, I'm like, ah, maybe I won't, but I know that I have to.

Right.

So, like, I threw in some olives last night and, you know, it's great to be able to, you know, cook with a little bit of oil and, and that's all good, but even things like potatoes, I'm like, potatoes.

So. Yeah. Yeah. And thank you for sharing that. So based on our experience, even though people add in some complex carbohydrates, maybe increase their protein, add fats back in, like, the program is designed to reset your metabolic set points. So even though you start eating more food, which is like, I don't know, I don't want to do that, you will be pleasantly surprised that your weight will stay the same plus or minus two to three pounds. Or for some people, it will still continue to go down. Maybe not as fast as the release phase, but you might still go down a little bit. So.

And then is it really important to increase your protein? Because I'm finding that 4 ounces can be plenty.

Yeah. So great question. So I usually will recommend increasing the protein on days when you're more physically active. So if you start to add more activity in, start, you know, going to the gym or swimming or working out, whatever activity you're doing, those are the days where you might want to consider increasing it to five or six ounces per meal. Right. Okay. But just try it out because the maintenance is the time for you to discover, like, oh, I added rice in, like, I felt really tired after I ate it. Or.

Right.

I felt fine. Right. Or like even using. So using your scale. The way I tell people to use their scale is not to be obsessed over the number, to use it as like a learning tool. Right. That. Okay, I ate this food. I didn't eat like four or five pounds of this food. Why is my weight up four or five pounds? It's probably the inflammation that it's causing. Right. Other thing is the oura ring. So if your resting heart rate drastically starts to increase or your HRV drastically decreases the next morning, it could be that food caused a stressor on your body. Interesting.

And then if we were to add in breakfast.

Yes.

Then what does that look like?

Okay, so breakfast, typically speaking, you can still fast. It's just going to be a shorter fasting window. So instead of 16 hours, it might be, you know, 12 or 13 hours. Right. And so breakfast. So has Annalisa. Have you gone to the main. Have you gotten to the maintenance module?

No, I just received a notice for it today. So.

Okay, so go through that module because there is a. There is some guidelines in there in terms of, like, what you might eat for breakfast. So. Okay, it could be like a protein, vegetables, fruit, same kind of thing. Right. If you are going to do a grain, typically we say, I know it doesn't happen probably all the time, but typically you might have that grain earlier in the day because your body is more sensitive to insulin earlier on in the day than later on. Okay, cool.

Thank you.

You're welcome. Yeah, you're gonna do great. Thanks. Yeah. And. And listen to your body, right. Like you're saying potatoes. Well, listen to your body. Right. How do you feel after you eat that food? Right. That's one of the biggest takeaways that most people, you know, take away from this program is that they're way more in tune with their body and how certain foods react with them, whereas before they were just, you know, not really as aware in terms of how certain foods were impacting them. Right. So with that awareness, like it's called intuitive eating right now, you're going to be way more intuitive with your body and how you feel. Great. Okay, thanks. I know Susan was asking about plateaus. So plateaus are normal. Right. It's unrealistic for us to expect our body to, like, drop weight every single day. Right. So typically speaking with most people, I'll see two patterns of weight loss. Either some people will lose weight a little bit. Oh, I don't know what I did. I put some balloons Lose weight a little bit every single, like, you know, a little bit daily. And then some people, I find their weight kind of stays the same for two or three days and then does a bigger drop, stays the same two or three days and then does a bigger drop. And then throughout the six weeks, it's normal for some people to experience a couple of plateaus. So plateau, we define it as your weight staying the same for three consecutive days. Okay. And this would be while you're on the release phase, on the maintenance. Like I said, your body's established its new metabolic state set point. So your weight is going to stay the same plus or minus two to three pounds. And like I said, for some people, they may lose a tiny little bit. You know, not tiny little bit, but maybe continue to lose a little bit. Not as fast as the release phase. Okay. So if you do have a plateau on the release phase where your weight is exactly the same for three consecutive days, then if you're drinking your water, if you're having your daily bowel movement, if you're prioritizing sleep, like those things we want you to prioritize. Right. So if you're doing all of those things, then we might recommend a protein day. So protein day is where you have 6 ounces of protein for lunch and then 6 ounces of a different type of protein for dinner. And I would say for like 98% of people, the next day, the weight will come down. If you are cycling a cycling female. Okay. So if you are set to get your cycle, then you can expect to see a little bit of a plateau too, because generally in that second half of your cycle, right before your period comes, progesterone is going to be higher. And progesterone, when progesterone is higher, you're going to retain a little bit of water. Okay. So that also is normal for cycling female. Okay, so someone's asking here. I'm on. On day seven. I had optimal sleep and readiness scores for the last three days. I've had my aura ring for two years and I've never scored optimal. Wow. Congratulations. I don't know who HBA is because it's just. Yeah, I don't know. Is that, Is it Hasina? Congratulations. So amazing. Okay, so Sangea was asking about. I've fallen off the bandwagon this week. Yeah. So I know your post program. So basically, you know, I would say that, you know, in general, when you're post program, I usually talk to people about. For maintenance. Right. An easy way to remember is the plate formula. Where you have half your plate and vegetables. A quarter is protein, a quarter could be a healthy starch, and then one to two tablespoons of a healthy fat and then your. Your fruit. So I would go back to, you know, just getting back on track, right? It's. It's a new day, a new week. And, you know, for many of you, I find that you're all or none, right? And that's something that I always talk about. We want to get you away from the all or none mentality, okay? It doesn't serve you. So if you do happen to go off track or you have a bad day or a bad week, just get back on track with your next meal, right? It's that simple. Okay? It is. Hesina up. Awesome. So excited for you, Hena. Okay, any other questions? We're at the top of the hour. We can maybe take one more question if anyone has questions, comments, shares. Okay, bye, everyone. Have a wonderful rest of your weekend. Start decluttering. Bye.