MRP Q & A with Dipa [Oct 18, 2024]

Sam sa. Good afternoon, friends. Happy Friday. Welcome. Welcome, everyone. As you're tuning in, I'd love to see your beautiful faces. So if you could turn on your cameras, I would love to see you. Happy Friday. Diane, Diana, Happy Friday.

Welcome.

Denise, welcome. Andrea, Melissa, Beth, Joanne, Robina, Farhana. So nice to see you all. Okay. And as we're waiting for maybe a couple others to join in, let me know in the chat what you're grateful for today. What are you grateful for today? Anna says, I'm grateful for sleep. Finally had a good week of sleep. Awesome. Congratulations. Farhana says, grateful for my heartbeat. Beth says, sleep scores are getting better. Amazing. That's good to hear. When Joanne says, grateful for the sunshine, Melissa says, finally a beautiful sunny day. It boosted my mood this morning. Yeah, it makes such a huge difference. Difference, right. We're gonna have a nice weekend here in Toronto as well. It's mid October and by now it should be pretty cool. But we're gonna be in the 20s Celsius this weekend, so Andrew says to be here. Cooler weather and it's Friday. Yes, we all love Fridays. Hey, awesome. So I'll just wait a couple more minutes here. I'll just to put a little reminder in our chat, I think I'm doing too many things at once. Okay, so we are going to start with a little bit of box breathing, just to kind of shift us into a parasympathetic state. So wherever you are, just try to get in a comfortable spot. Of course, I know some of you attend these meetings while you're driving, so you can still participate in the breathing while you're driving, but you definitely don't want to close your eyes. But just get into a comfortable seat and just start to pay attention to your breath. Start to pay attention to your inhale and your exhale. And if you're in a position to do so, I invite you to close your eyes. Sometimes it just helps us focus a little more and just be more present and just continue to feel into your inhales and exhales. Relax your shoulders. Sometimes we tend to hold a lot of tension in our shoulders. So relax your shoulders, relax your forehead, relax your jaw, and anywhere else that you feel like you hold that tension. And today we're going to do a little bit of box breathing. Box breathing is a very powerful way to shift into that parasympathetic state. It's a great way for us to really decrease cortisol, which we're going to be talking a little bit about today. And just to be more present and take a little break from our busy day. So I'm going to be guiding you through the inhales and the exhales and the hold. So all you have to do is just listen and breathe. So we'll get started with our inhale. So you're going to inhale. Hold.

Exhale.

And hold. Inhale.

Hold. Exhale.

Hold. Inhale. Hold.

Exhale.

Hold. Inhale, hold.

Exhale.

Hold. Inhale, hold.

Exhale.

Hold. Inhale. Hold.

Exhale.

Hold. Inhale, hold.

Exhale.

Hold. Inhale, hold.

Exhale.

Hold. Inhale, hold.

Exhale.

Hold. Inhale.

Hold. Exhale. Hold.

Inhale, hold.

Exhale.

Hold. You can just return back to your normal inhale and exhale. And you can open your eyes whenever you're ready. So that was 10 rounds. Okay. Took about 2 minutes and 40 seconds. Right. Super short. But if you could type in the chat, how do you feel after that short little pause? Let me know in the chat how you feel. More present, more centered. Always helps to relax. So much more relaxed. Yeah, right. So it makes a huge difference just to take a two to three minute pause. And I invite you to even set a reminder in your phone. Right. You could put like a little alarm just throughout the day to remind you to take a little pause. Right. And doesn't have to be sitting in one spot and breathing. It could be just going out for a walk, just getting some sunlight, whatever that pause looks like for you. Okay, so today I wanted to share, I've kind of put together a Google Doc and I'll share the link with you all. Let me just go ahead and share the link. Okay. And what we're going to be talking about today is some mindset strategies to really set you up for long term success when it comes to your health goals. Okay, so let me just share my screen. Okay, can everyone see my screen? I've put the Google Doc in the chat so you can access it at any time. But we're going to just be talking about a few of these strategies. A few of them we have actually done deal deeper dives into as just individual topics because each of these could be its own like 20 to 30 minute topic that we could dive deeper into. So you know, I'll kind of refer you back to, to places where you can dig a little deeper for some of these. But when it comes to obviously, you know, many of you know when it comes to reaching your health goals, whether it's regards to weight loss or optimizing your body composition, you know, I'm sure we all know that involves Both your body and your mind. Right? Both of those are a huge play a huge role when it comes to your overall health and well being. Right. Many of you may have experienced, you know, situations where you've lost weight and then you've gained it back, you've lost weight and you gained it back. And when that happens, when we see that yo yo happening for a lot of our clients, we will typically try to, you know, dig a little deeper when it comes to the mindset. Right? Because for most people, when that yo yo happens, it's usually most likely due to some sort of limiting belief or thought that you might have. And so that needs to be addressed. Right. And usually, you know, for a lot of women, excess weight is often a reflection of our mental and emotional state. And so one of the things that we really want to focus on through this process is making sure that our subconscious mind, which is pretty much 90% of the thoughts that we have, is aligned with our conscious mind. So our conscious mind actually only takes up about 10% of our overall thoughts. It's our subconscious mind which really, you know, is the master of what we tend to do on a day to day basis with our behaviors, our patterns. So we really have to take hold of our subconscious mind and become more aware of our subconscious mind. So, you know, example is if your mind says, if you're like, you know what, I'm ready to lose weight. And you know, your subconscious mind doesn't believe that if there's a misalignment, then it's going to be really difficult for you to lose weight and sustain weight. Right. So you really have to make sure the subconscious and the conscious align. Okay? So some of the strategies I'm going to share with you are going to really help you reprogram your subconscious mind. Mind. Okay. For some of you through, you know, certain discussions that I may have had with many of you or even discussions that I've had with prior clients, for a lot of women, weight is a protection, right. It protects us from future adverse events. And if you can think back to the time where maybe you started gaining some of your weight, think about what was going on in your life at that time. Okay. Was it a difficult circumstance that you were going through? And really try to think back to that time frame, right. I'll give you some time, like I'll share this worksheet with you, but try to think back to that time and what was going on in your life. And for many of you, it's probably some sort of difficult period of time. That you were going through when you started to gain that weight, okay? I know for many women as well, you know, they may have started gaining weight after some sort of trauma, right? Whether it's sexual abuse and, you know, you use that as a protective mechanism to sort of, I guess, make sure that there's not a lot of attention on you, right? So some of these patterns really need to be explored to see what's coming up for you, okay? We also need to really ensure that. Which we'll talk a little bit about as I go through this document, but ensure that we're not using this program as a diet, right? This is not a diet. It's a nutrition and lifestyle program, right? So we really want you to adopt these principles that we teach you as a lifestyle, right? Because if you incorporate some sort of fad diet or exercise gimmicks, that's not sustainable, right? So it really has to be a sustainable plan for you, okay? And really, you know, I think the most important thing is knowing that your thoughts and beliefs really determine your reality, right? So really becoming more aware of your thoughts and your beliefs, okay? So the first thing I invite you all to do is take some time to listen to yourself talk. And the only way you can really do that is to get quiet, right? And really take some time this weekend to catch yourself when you perhaps say something negative to yourself, right? Many of us talk to ourselves very negatively, and we don't have a lot of respect for ourselves, right? The way we talk to ourselves is probably not the way we would talk to our loved ones, right? So why do we talk to ourselves like that? So you need to become aware of how you talk to yourself. Do you keep telling yourself that you hate how you look? Do you keep looking in the mirror in disgust? And you really want to shift that language to a more positive and loving language, okay? So this weekend, I invite you to look in the mirror and name everything that you like about yourself, okay? Instead of focusing on all the things that you don't like about yourself, focus on the things that you do like about yourself, okay? And another important thing to really incorporate as you're going through this program is, which we'll talk a little bit about a little later, but our affirmations, right? So an affirmation that you could say to yourself as you look in. In the mirror is, is it is safe for me to lose weight and inflammation and heal and thank your body for everything that it's done for you up until this point? Thank your body for keeping you safe, right? Thank your body for waking up every morning. Right. For getting you from place to place, for your heartbeat. Right. All these things that happen subconsciously that we're not even aware of. Okay? Another thing that I really invite you to do this weekend is take an inventory of all the stresses that have occurred in your life over the past ten years or so. Okay? Toxic stress is going to result in toxic weight gain. Okay. And it's very common in women over 40 because there's many changes that occur in our life at this time, right. Both physically, mentally, emotionally. There's changes in relationships, perhaps aging parents, aging children. Okay. It's also a time where sometimes for some women, childhood traumas can resurface. And when cortisol is high. So when we have a lot of stress, cortisol is going to increase, Right. When we're constantly in that fight or fruit fight or flight. And in order to make that cortisol, our body has to steal the building blocks of other hormones to help make that excess cortisol. Okay? So typically those building blocks are then focused on making more cortisol and they're taken away from other hormones that are important, such as estrogen, progesterone, dhea. And when cortisol stays elevated for long periods of time, it's going to lead to carb cravings, insulin resistance, weight gain around the belly. And so one of the pillars of this program is to shift your body more into a parasympathetic state, okay. Where we're really having you focus on sleep, eating, an anti inflammatory, whole food nutrition plant, incorporating things that bring you joy. Okay? So try to, you know, take an inventory of what causes you stress this weekend, okay? Do you need to sleep more? Do you need to do more things that bring you joy? Okay. Another thing that we need to do when we're embarking on any type of health journey is write a new story. Okay. Part of the manual that you received has some prompts for you to write out your why, right? Why are you doing this program? Okay. I know initially you might say, oh, I want to lose some weight, right? But what is that weight going to help you achieve that weight loss? Right. Is it going to help you be more active? Is it going to help you, you know, have better relationships? Right. Is it going to allow you to travel? Right. So write down what your deeper why is, okay. And write out that story, right? Write out what you want the next five, ten years to look like and keep that somewhere that's visible. Okay? Another thing that you can try is have any of you Heard of the emotional freedom technique? Yeah. Okay. So that's also known as tapping. And what tapping does is it aligns our subconscious mind with our goals on an energetic level. Okay. Because it addresses underlying emotions, patterns, beliefs, traumas that may be leading to some of the health challenges that we're experiencing. Okay. So basically, if you haven't heard about it, it's tapping on specific acupressure points, right? I know there's some points, you know, around your temple, around your eyes, your clavicle, you know, your, the, the pinky side of your hand. And it involves you saying specific sentences and statements. So I've put a resource here which is going to give you more information around tapping. But this is a great way for you to really reprogram that subconscious mind and really help you break old habits. Okay? So it's super powerful. Of course, you know, a lot of these things only work if you do them consistently. So if you haven't tried it and you feel like you're stuck mentally or emotionally, then I invite you to try tapping. Okay. Another technique that you can do is, you know, meditation and mindfulness. So meditation helps you become more aware of your thoughts and your beliefs so you can be more successful with maintaining long term health goals. Okay. Meditation and mindfulness also helps with reducing cortisol. There's tons and tons and studies out there that show that it helps with reducing stress. It also helps us uncover our subconscious blocks. And you can also do guided meditations that take you through visualization exercises, right? So you can think back to a time where you were happy with the way that you looked. And there's been people that have been able to change their body composition just with visualization. Okay. And for many of you, some of you have trouble sitting still for those people, you are the type of people that need to actually meditate more. But if you do have trouble sitting still, then do a walking meditation, right? Doesn't have to just be sitting still. It could be anything that brings you into the present moment. Okay. Another thing that, you know, one of the things that we have you do before you start the program and it's in your mind in your manual, but setting sustainable goals, right? Smaller micro goals. So, you know, for many of you through this six week release phase, you'll lose at least a minimum of, you know, 15 to 20 pounds with your first round. For some people it might be more, but focus on sustainable goals, right? Like if you want to lose 50 pounds in 10 weeks, that's a little more unrealistic, right? So try to set sustainable goals, okay? Focus on things that you know you can do. Right? Maybe it's drinking more water, maybe it's, you know, getting more sleep. Right? Of course, through the release phase, the nutrition plan, you're definitely eating more fruits and vegetables than you probably were, okay? So focus on micro goals. Another thing that you really want to do is eat more mindfully, okay? So really pay attention. One of the first things I have people do is pay attention to how much you're chewing your food, okay? I've talked about this before, but you really want to make sure you chew your food at least 20 to 30 times per bite. I would say about 90% of people that I speak with are fast eaters. Okay. When we eat too fast, we don't give our brain, well, we don't give our stomach enough time to communicate with our brain that we're full, right? We've already overeaten at that time, at that point. So pay more attention to your hunger and fullness cues. Try not to eat in front of the TV or your computer, okay? So when you in your manual at the very end, there's a lot of great information there. And I don't know what version of the manual I have because we always update it. But if you go to the optimizing digestion section, there are some tips, 8 tips for eating with awareness. Okay? So make sure you have a read through that, okay? Slow down while you're eating, okay? Connect with the food that you're eating, okay? Another important thing is to change your attitude about your food, right? We've talked about this before, but you, you know, you want to change your view of the types of food that you eat, right? When you're eating healthy, whole foods, anti inflammatory foods, view that as food that is nourishing your body, Okay? So really make sure that you take some time to eat more mindfully, okay? Put your fork down in between bites, okay? The research shows that fast eaters are a lot more likely to be overweight than people who eat slower. Okay. Next is say, affirmations, right? We have you write that down as well in your manual in the journal section. There should be a, you know, there's a little section here for you to write down some positive affirmations, okay? There's on my journal, it's page 88, but on your version it might be a different page, but it might be around there. But affirmations help reinforce the news story that you're telling your subconscious mind to believe, okay? And of course, they work well when they're believable. Okay. So you want to make sure you say your affirmations at least two times a day, morning and before bedtime. And it's most important if you're only going to do it once a day. Most important, before bedtime, because this is when your subconscious mind is more receptive to new suggestions. So keep them written out in a place that's visible, whether it's your bathroom mirror, right before you brush your teeth, before you go to bed, you can read them. In the morning, when you brush your teeth, you can read them. So the bathroom mirror is a great place. Place. And your affirmations have to be in the present tense and have to be written as if they've already happened. Okay? So an example is my body is healing. Another one is I love myself unconditionally. Okay? So the power of the mind is very underrated, and it's something that we can all tap into. Okay. Another thing is using the scale from a place of health and learning and not as a measure of self worth and disappointment. So when you step onto the scale, you're using that as information to guide you in terms of your behaviors and your choices that you've made. Okay. You receive the Renfo scale from us, which, you know, when you download the app, it's going to give you a lot more information versus just the number on the scale. So it tells us about your muscle mass, your subcutaneous fat, visceral fat, skeletal muscle mass, bone mass. Right? And that's. Those are the trends that you want to follow to see how your body is changing. And you want to use that. Especially when you're in the maintenance phase, you want to use the scale, as I said, to learn from your choices and your behaviors. You don't want the scale to determine how you feel. You don't want it to determine your mood, your thoughts, and your actions. Okay. And over time, you can become less reliant on it as you'll have that deeper level of awareness and insight into how certain behaviors and patterns serve you versus those that don't serve you as well. And you can use other tools, like how do your clothes fit? Right. So you can become more intuitive over time with your body. Okay. Another tool is breathing and breath work. So this is why we start off our sessions with some sort of breathing or breath work or mindfulness practice, because it helps you become more aware of your body. Okay. Breathing also helps lower cortisol, helps lower the stress response, and really helps put you more into that parasympathetic state. Right. Which is why when I ask many of you how you feel after we do our breathing, you say you feel more relaxed. Okay? That's exactly the goal. And the purpose is to help you feel more restored, more relaxed. Okay? Number 11 is saying goodbye to Energy Vampires. So there's an excellent book. It's called Dodging energy vampires by Dr. Christiane Northrup. And it talks all about, you know, toxic relationships and people in your life. Okay, so becoming aware of those types of toxic people in your life, some of them you may not be able to completely avoid or, you know, avoid seeing them, but you want to learn how you can create an energetic boundary, right? And if they are people that you can say goodbye to, I highly recommend that you say goodbye to them. Right? Because they are not helping you in your health and your journey. Okay, so great book, Dodging Energy Vampires. I highly recommend it. Another one is Live As If. Okay, so this is a great technique that you can try, and it's basically living your beliefs. You're living as if your beliefs are your reality. So the exercise is to take a picture of yourself today, or maybe you've taken one recently, and then find a picture of yourself when you felt really good about yourself. You were in a happy place, you liked how you looked. And once you have those two pictures, you want to live for 10 days as if you are still the person that you felt good about in that second picture. And after 10 days, when you take a new picture of yourself, you'll notice that you'll look much more like your former self, whom you loved and respected. Okay, so pretty neat exercise. And once again, it's all about our mindset, right? And how our mind can really determine our beliefs and our reality. And then lastly is number 13, the identity and Paradigm exercise, which I've walked. I've. I did that, I think, a few weeks ago. It is in one of the replays that. That you get every week. The YouTube playlist is the same for the replay. So it's. I can look at the exact date, I can put it here. But you can also refer to the module on preparing your mindset for the. For the reset. So when you log into your practice Better app, I believe it's the third module which will walk you through the Identity and Paradigm exercise. So really make sure you take some time to do that as well. Okay, so I am going to open up the floor for some questions. Did everyone find that helpful? Any new tips or new things that you took away? Let me know in the chat. What's one thing that you found helpful from some of those tips that I shared. Deanne says I found tapping to be a very beneficial. Beneficial for myself and clients. Awesome. Great. Melissa says, a good reminder to get back to some of the simpler things. I tend to over complicate this process. Yes, exactly. Keep things simple. Farhana says, visualization really works for me. Joanne says reminder to have a positive affirmations. I sometimes think £46 isn't enough. Yes, right. We're always, you know, take some time to for, especially for some of you who, you know, just starting this process, whether you're a weekend, whether you're completed your second round, whether you're, you know, six weeks in whatever that time frame is, take some time this week to celebrate your wins. Right. Like Joanne, 46 pounds is a lot of weight that you've released. Right. You should be proud of yourself. I know sometimes it doesn't feel like a lot, but that is a huge accomplishment. Okay. I don't, I need to bring my. I have this 5 pound fat model and it's downstairs in my basement but I should bring it up here. But I don't know if any of you have seen the picture I have with my 5 pound fat model. So let me pull it up because you can for Joanne, you know, 46 pounds, that's pretty much nine of these five pound fat models. I'll share my screen in a second. Give me one minute here. Doesn't show it all. Let's see if I can. Oh, okay. I'll bring it up in a second here. My computer is being a bit slow so if you have a question, feel free to type it in the chat or you can raise your hand and I can unmute you. Sangita says in our daily lives we're always caught up with doing so much and rushing everywhere. The eating mindfully and chewing and pausing was a helpful reminder. This was a great list you shared. Thank you. Yeah, it's always a great reminder to slow down. Right. Most of us, you know, when we really think of the urgency of the situation at hand, it could probably wait. Right. Some things obviously are going to be urgent and higher priority. A lot of things that really take up a lot of our mental space and really create a lot of stress for us could probably wait. Right. There's always going to be housework, there's always going to be cleaning up. There's always going to be laundry to fold. But you know, we want to prioritize our and leave some time for our self care as well. Okay. Here it's probably not the best visual. Looks small there. Okay. Here. Okay. There. There's the five pound model fat model. Right. So it's quite big. Right. Five pounds of fat takes up a lot more space than five pounds of muscle. Right. So that's a huge accomplishment that you should definitely be proud of. Okay. What other questions do you all have? Quiet group today. Does anyone want to share? Hey, what's. If everyone could share in the chat. What was your biggest win this past week? Could be personal, could be related to your health. What was your biggest win this past week? Hey. Robina says, making the commitment and signing up for the program. Thank you for sharing. Yes. Super excited to have you here. Susan. Still. Susan says still losing despite being sick all week. Okay. Wow. Thanks for sharing. Hope you feel better. Susan, make sure you focus on rest, drink plenty of fluids, get outside, get some sunshine. Deanne says, beginning to dive into the material and modules. Melissa says, intentionally going to bed earlier despite staring at the ceiling, but focus on ditching the devices and screens at night. Awesome. Great work, Melissa. That's huge. Joanne says, getting husband on board that when we do our Evening dog walks, 5 km is the minimum goal. Great. That's amazing. I know prior to you even starting five kilometers was a huge stretch. So.

Yeah, 500ft. Yeah, exactly.

Glad you're still keeping up with that. Lindsay says, I haven't quit. I haven't quit yet, but don't feel good. I am in my first weekend struggling through hunger and feeling poorly. I'm hoping it's detox, but my goal is feeling better and currently not feeling. Yes. So, Lindsay, I'm glad you brought that up. So first week definitely for a lot of people, is going to feel worse before you start to feel better because A, you're recovering from the loading days, baby. B, your body is adjusting to burning fat as a source of fuel versus carbohydrates. So for some people, they may experience some signs of what we call keto flu. And you might experience a little bit of hunger at first. And so really make sure you're increasing your free vegetables, make sure you're taking time to chew and make sure you're drinking lots of water. And also a huge part of feeling hungry is regulating your circadian rhythm. So let me just pull this up here. Nisha says, reducing screen time, especially before bed. Farhana says, I went on a trip last weekend, gained a few pounds because I ate what I wanted. I was able to get right back on track when I got home and have since lost most of what I gained. Congratulations. That's great. Yeah. See it? Just gotta get back on the horse. Right. Diana says this is my first week on the release. My biggest win is the ability to have a full night's sleep. I have struggled with that for years. So I'm pretty excited about this process. That is amazing. Yay. Sangeeta says my win last week was fitting into my favorite clothes again. And this week, more self awareness of my body's reaction to certain foods and the GI disturbances that experienced this week. After eating foods outside of my meal plan, I was a lot. I was at a lot of work events and had more sugar, carbs, oil, and my body reacted very negatively. I haven't had that all at all. So that was very interesting to observe this week. I will be detoxing and resetting again this week. Yeah, I think that's super important. Right. Is kind of what we spoke about is when you have that deeper connection with your body and your behaviors, then you're going to get that direct feedback in terms of what's working for you and what's not. Right. Which is going to. Then, you know, as she said, I'm going to get back on track because it obviously didn't make her feel very good. So getting back on the topic of hunger and cravings. So sunlight reduces food cravings and it helps you feel more satiated. So when you get outside, you know, it's really going to be effective for weight loss and for health overall. Right. So many of us fail to make lasting change because our light environment is sending our body the wrong message. So when you're exposed to a lot of blue light at night and screens, as I know that's kind of coming up in the chat, that can also dysregulate our hunger and appetite hormones. Okay. So for a lot of people, they get cravings after dinner and that's when they tend to snack. And what are we typically doing after dinner when we want to snack or when we do snack? We're sitting in front of the tv. Right. We're being blasted by all this blue light, which is basically going to change our hunger and appetite hormones as well. So, you know, if you are feeling hungry, then depending on where you live, of course. But try to get more sunlight. Okay. Try to get your bare feet on the ground. That's called grounding. Try to drink more water and definitely try to turn off all the lights at nighttime. Okay. You want to use more red light. Okay. So if you look at what our home looks like at night, it's basically red light bulbs like Pretty much everywhere. Let me see if I can pull up a picture. But we minimize overhead lighting and we have red light bulbs and lamps around our house. And if we are going to be watching tv, then we have a setting where we change the screen to a red screen. And we really try to avoid. So this is what our TV looks like. Night. Okay, so you can go into your picture settings and manually adjust the RGB settings and then the red light bulbs. I'll show you that. Hey, Nisha, you can go ahead and unmute. Oops, I think I muted you again. Hi. Hi.

Okay, so this is my first time obviously being on my cycle during this whole release phase.

Yep.

I find it really. So last week was like, emotionally hard. And I'm the cravings of wanting those, like, comfort foods to comfort me was struggle to get through. But then also I was plateauing. So it was kind of like, you know, my regular, you know, emotional state plus another emotional state because I wasn't losing the weight that I usually do happen on this program. So it was really hard for me to get through that. And like, I mean, today I, I, it's actually day two of my cycle, so I'm finally starting to lose that weight again. But just like, going through that was really difficult. So how do you get over that? Like, deal with kind of like your emotional states when you don't have control of those hormones, let's say.

Yeah. So what you'll notice what a lot of people will notice as you know, with their second, third, subsequent cycles as they go through the, you know, the program and maintain a lot of the changes, that a lot of those cravings will start to dissipate and you'll, you'll notice that your mood is more stable leading up to the week before your period. So, you know as you're going through this process, your hormones are going to adjust. Right. Usually sometimes your first period might be the most difficult. But then as I said, with subsequent periods, it's going to get better. The other thing to note is leading up to your cycle. So the week before your cycle, progesterone rises. And progesterone, you know, naturally is going to cause a little bit of water retention. So when you know that, like, that's a normal, that's normal. Like almost everyone that you speak with that cycling is going to notice that the week before their period, they're either going to gain a pound or two or stay around the same because of progesterone. So just knowing that is going to help you manage that expectation of like, okay. You know, this is a week that I'm. My weight is going to probably stay around the same because of that rise in progesterone.

Yeah. Okay, that. Yeah, that makes sense now. Now it makes sense. I was freaking out a bit last week, but, yeah, I totally. Yeah, I get that now. But, yeah, just emotionally, it was like a harder week.

Yeah. And that's going to. You know, through this program, like, that's going to happen. Right. Emotions are going to come up and it's. I'll. I'll take you in a few posts that we've done in the Facebook group about emotions coming up and how to navigate them. But, you know, think about what's coming up for you. Journal about it. Right. Like, what are you feeling like, really try to dive deeper into those emotions that are coming up for you, because it's not only just like a physical detox that your body is going through, but it's also an emotional detox that happens for a lot of people as they're going through this process.

Yeah, that would be helpful.

Thanks. Okay. Yeah, no. No worries. Okay. Lindsay says I never. I've never been someone who needed breakfast, but this week even woke up in the night ravenous. Any tips for when we need to eat out? Okay, so, Linds, I think your coach is Annalisa, so I'm going to talk to her about some of this that's coming up with for you. I know you're in your first week, but I'm not sure if you're in your journal entries. Just make sure that you, for maybe the next few meals, take pictures of your meals just so we can see how much food you're eating, because you really want to make sure that you're eating enough. So let me just pull up this picture. This was a client of mine who did a really great job with her meals. And I'll show you guys just how much food it is. And, you know, the. I think for some people, while they're on the release phase, because there's no added fats. Like, it's not. For some people, it's not that they feel hungry, but they feel like something's missing. And. And the big thing that's missing is, of course, the fats. Right. Which is not permanent. It's just temporarily so that we can tap into your body's own fat stores. Right. And then when you add the fats back in, obviously, you know, that's going to help you stay more satiated. But let me just show you a picture of. Let me pull it up just so you can get a sense of how much food you can actually eat while you're on the release phase. Okay, here it is. Oh, sorry. Okay, here it is. So, Okay, so as you can see here, this is the protein, so it looks like it's chicken. And then this spaghetti squash is the non free vegetable. And then more than half the plate is free vegetables. So here there's cucumbers, there's red peppers, and then there's sauteed mushrooms and spinach. Okay. And then here's the fruit. Okay, so I'll show you another one. So here's another one. So here's the fruit, here's the cauliflower, which is the non free vegetables. And then there's chicken on top of this whole bed of free vegetables. There's lettuce, there's cucumbers, there's celery in here, you can add some tomatoes in here. So, you know, make sure you're being generous with your free vegetables. Okay. And as I said, the first week sometimes, you know, for some people is you feel worse before you start to feel better. Okay. And the other thing to also take note of is your activity levels. So of course we want you to, you know, be active and move, but we don't want you to over exercise either because, because we're removing the fats. You are typically eating lower calorie. But. And so if you do too much exercise, then of course, you know, the, the food is not going to meet those needs. Right. So make sure that you're not over exercising or, you know, doing too much activity as well. Just temporarily for the six week release phase. Okay. And then I found the picture of the. So this is, this is, you know, what our house looks like at night. Okay. It's candlelights. We have, you know, this red light bulb on here, so there's no blue light. Okay. I can put a link for the light bulbs we use. Okay. And also Lindsay was asking any tips for when we need to eat out? So, you know, throughout the six weeks, for some people, they may have a social event that they need to go to. And so if you do have, you know, to attend a social event, if it's a restaurant, you're going to try to stick as close to the release phase as possible. Right. Knowing it's not going to be perfect. Right. You may ask them to see if they could cook your food without oil. But basically you can ask for some protein and maybe a salad with some, you know, steamed vegetables. And then you can ask for a side of fruit. So try to stick, like I said, as close to the release phase as possible. If there's any sort of sauce or anything like that on the protein, ask for it on the side and just try to keep things really simple and you know, try to stick to protein and vegetables as much as you can. I'm putting the link for the oops. Very. Okay, what other questions do you all have? Any questions, comments? Okay. Well, great session today, everyone. Hope you all enjoyed it and learned something new and try to incorporate some of those or do some of those exercises that we had spoke about in the beginning with regards to the mindset. So hopefully you'll have some breakthroughs and you know, you can always share them with me, share them in our Facebook group if anything comes up for you. And I guess we'll see you all next Friday. Bye everyone. Have a great day. Bye.