MRP Q and A with Anna-Lisa - Lymphatic Drainage [Sept 6, 2024]

Today's session we're going to be talking about lymph massage, dry brushing. One of the key things that I've started to reintroduce. Hey, Joanne, good to see you. Sorry about the inconvenience. Moving.

I didn't know where to go apologize. Sorry about to look at our chat. Good thing we have a chat.

Yes.

Correct. Yeah. Deep is away and having difficulty getting into her zoom. Oh, look at that. Hey, Cat. Hey, buddy. So cute.

Lovely.

Awesome. So let's start off. We always start off with what is the. Kind of the win for the week of what we did. So Joanne, I know you restarted. What's your win for the week?

Restarted week one, I was really good. I was down 8.2 pounds in one week.

Yay, Ray.

And then this week is 1.6 pounds which is still okay because I was up north again dealing with my ailing 95 year old mom. Very strung out this time, so I'll take that. And I know I've been like eating at 9 o', clock, not getting my water, so I know what I need to do to get back. Even though 1.6 is still fine, it's not the norm.

Yes, correct. Actually, your first week is always going to be more because it's inflammation of water weight. And then two weeks, two to six, it's often just one to three pounds.

Okay. So. And also because it's round two, it might be a little less rapid as the first round.

Yes.

That's okay.

Yeah.

I won't beat myself up.

Yeah. And don't compare like you're, you're just take it as it comes and thank your body for doing what it's doing. And just like you said, stress has major plays. Plays a major role. So does. Because water is the flushing out and the detoxing. Right.

Yes.

Combination of those things.

I have my husband as a pest now though, because he witnessed round one and he's like, how much weight did you lose today? You better get on the bandwagon. I'm like, oh my God, stop being neurotic. Yeah.

I just say I love the support, but don't.

Yeah. Yeah. From loving all my curves to still loving them, but noticing like wow.

Agree.

Yeah.

Positive reinforcement.

Exactly. So thanks.

Amazing. Kat, how are you doing?

Hey there. How are you?

Look at that little. One time. But this is the first time I got to see him. That's so.

Yeah. Yeah.

So in terms of. Well, one of. Oh, congratulations, Joanne. Congratulations.

Thank you.

So I'm in maintenance and I was just so, so like focused and Excited and in, in the release phase. And I was like, I'm doing something for myself and I have permission to spend all this time focused on me and writing in the journal and all of those things. And then I got to maintenance and I was kind of like, I have no idea what I'm doing in maintenance. I was so happy in, in the release phase. What the, what am I doing? And then Annalisa is writing notes like, are you, are you putting fat into each meal? And I'm thinking, I don't want fat in my, you know, I don't want to cook with fat in my veggies anymore. Like, I'm done with that.

So.

And then, and then, you know, and then my mother, I care for my 86 year old mother. So she fell and then the baby has some health issues and he had a, a flare up with his health issues and they were both like one day apart. And my baby, my grandbaby is two, two and a half hours away from where my mother is. So I'm like commuting back and forth trying to do that. So I guess my win is that I'm still, I'm sticking with it, I'm still doing it, but kind of like you, it's not as, as like regimented, you know, like sometimes you're, you're in the car and you're eating in the car and you know, so the win is that I'm still doing it, I'm still excited. And I did write on paper and pencil Annalisa, and I'll put that in online some, maybe this weekend about the things that really worked for me. Like I really like that the intermittent fasting and I just have to figure out how to make that work. I, I do like the fasting like overnight and into the morning. But I know in the, in the world that I live in, the only time that I actually have for myself is in the early morning. It's like at, you know, from 5:30am until about 7:30am that's like. So maybe I need to switch the way I fast and do the fasting, you know, like give myself the opportunity. I don't know, I haven't figured that part out yet. But I like the intermittent fasting. I like not having a lot of oils like avocado, eating a half up avocado, perfect sense, flaxseed meal. I'm a vegan so that made sense for me. It's got lots of omega 3s and sixes in it, but like olive oil and cooking with oil. I Think I'm just. I don't think I like that anymore. So that's kind of exciting to just figure out how many things are just really changing for me.

Awesome. Kat. That's great. And really release space.

It's okay.

It's okay. Maintenance phase is more like the release phase than it isn't. So if you don't want to cook with fat in your vegetable, don't do it. But you're adding in fats through your flax meat and your avocado. Right. We don't need fat in everything. We just want to add that tablespoon of fat to our meals so that we're getting some of that. So if you do it through half an avocado, great. If you do it through adding the flax meat, flaxseed meal, great. There's no rules and there's no right or wrong. Essentially, it's what works for you. Similarly for your intermittent fasting change, if you like to eat a little bit earlier and have your dinner a little earlier, then do that. And then we talked about carrying things in the car just in case you're, you know, it ends up being a later time and you're struggling to drive home. Just whether it's protein powder and, you know, separated, just a bag with some of that in it and water. So you always have something that you can just quickly take that doesn't move you off the, you know, to doing things that whatever.

Right.

And continues to allow me to do those caregiver responsibilities that I have. And I so appreciate you honoring that because I have had people that say, oh, well then just don't do it. And it's like, no, yeah, no, that doesn't work.

And that's not an option. Right, right. Just like you guys, I now have my mom, she's 81, she just went to bingo. She drives, she's still active. She's great. But I had 20 of looking after family. I looked at mother in law with dementia. I looked after my uncle with dementia. Those were six years. And then I had my dad with COPD for another six years. I don't know what it is. Six years is like, I hope that's not for my mom. My mom's not, you know, she's going or whatever. But each of those were six years of looking after them. So you can't not do it. I mean, the only option I had was to send my mother in law to my sister in law and she would keep her for, you know, you know, that Joanne, with your sister.

Yeah.

They don't have patience or they.

No, it's a special breed that I think can do this, you know. Correct.

And so it makes it a little more difficult to manage as you're going through. So congratulations to both of you for, you know, really committing to being a blessing to others. Right. That you, you. It's a gift to be able.

It is for sure.

And most people look at you and say like I've had friends say, how can you do that? I mean, we've had kids live with us too. I've had two kids over the years who didn't have anywhere to go and they came, one stayed with us. Well, actually both stayed with us for a year. And they have their own things and trying to deal with, you know, your own kids and them. But you love on them and let them know that they have, you know, a place that is safe. Right. And that's a gift. And most people can't do that. They, they won't give up their own time. And that also lends us to the self care. Self care is most important in the situation. And you can't feel guilty about taking time for yourself. I had issues in the beginning, but you know, my mother in law would go to my sister in law and she would, at the end of a week, she would say, no, I can't keep her for two weeks. I said, I'm sorry, I do it all year. You're going to keep it for two weeks. You know, like I had to get strong in myself because I needed that time. Because if you don't take time for yourself, it's that airplane. If you don't put your mask on, you can't help them anyway because eventually you're going to get sick and it's done. So it's managing both and not feeling guilty when you aren't right. That's the other mind game that we play unfortunately in our mind as we're going through. So for today's call, I want to spend some time on lymph. I just started reintroducing dry brushing. I was doing it a lot in the beginning. I went to an osteopath and I was so full with liquid that he didn't want to work on me. And I remember getting a test done and she looked at and my cells were closed. They weren't even releasing anything. Um, so all my, you know, mitochondria, everything sitting inside your cell was just sitting in this soup. And one of the things that was recommended to me was to continually do dry brushing. So I'm just gonna. Dry brushing is really important because it helps too. You know, when you get the. The, you know, in the fat, you get these little indentations of liquid. You see, kind of see that, like these indentations. Those are things that we want to help flush out and smooth out the skin. Admit to.

So that's like cellulite.

Yeah, cellulite. You get that Little things. And so what we want to do is to be able to move that lymph with. I want to pick. Oh, here. I already have it up. So dry brushing can be for many different things. Lymphatic support is really important. The cleaning the pores. A lot of people will use like a gua sha stone and will move through the face. And then brushing dry brushing on the skin helps to reduce acne, helps blood circulation. It's going to bring blood flow to the area. And often with our lymph system, it is kind of a alternate system to our blood system like our blood vessels. When our blood vessels get full, it's sort of a mechanism to modulate our blood system. And anything that if it's too full, it will overflow into the lymph system. The difference is our blood vessels have muscular contraction that move things. Our lymph system does not. And so we really need to manually move our lymph system or exercise helps too, to move that. The difference with the lymph system, it has gates. So as the lymph moves through this system, it will mute. It will. With the gates as it's going through, it will stop the fluid from flowing backwards and letting it go through. But one of the key things that we deal with with late weight loss often is we will end up with sagging skin. And so this is one way with dry brushing that we can help to move that skin and tighten the skin as we're going through. So let me just welcome Tony and welcome Eva. Before we go through, I'm going to play a little bit of a video on limb system. If you guys want to unmute, I'll just ask to unmute. Eva, if you can just talk about your win for the week, that would be great. If you're available to do that.

No.

Then I'll ask. Oh, did you unmute? Okay.

Sorry. I was.

I was sending the link to the other person who was looking for the link for this week's meeting. I. I appreciate that. So what was my what for the week? Your win for this week.

My win.

Let's see here.

I guess.

Getting started.

I'm trying not to get down.

I'm plateaued already.

I haven't lost any.

I've lost half a pound or maybe.

A pound in five days.

So I'm just trying to be courageous and stick with it. So, yeah, well, we'll talk about that in your direct messenger as well. But sometimes plateau could be. If you, I don't know. Do you have your period at all?

No, it just, it ended right before I started.

Okay, perfect. So that's good news. There's a set of questions that I'll send you. Just weighing your food, drinking your water. I think you're doing all of those things. And maybe if your weight is sitting in like a plateau, then we will move to doing a plateau buster day. Plateaus can happen. It's just the way our body works. And one of the key things is looking at stress. How is your day going? And are you in more of a stressful state or in a calm state as you're going through your day? But if you need to do a plateau buster day, and this is for anybody else who has three days at the same weight, what we'll do is recommend the pato buster day. And That's a simple 6 ounces of one protein and 6 ounces of another protein. So different proteins and no fruits and vegetables still within your intermittent fasting window. And you still continue with your water, exercise and the things that you would be doing normally. So that may be something that you want to pursue, but we can talk about that more individually in the direct messenger access and try to get a sense of what may be holding you back. There's also. Sometimes we experience emotional, you know, if you think back to the weight that you're at, was there anything emotional that you dealt with? Because emotions are tied into. Take morning spray. Yes, that's right. Thank you, Joanne. The morning spray, if you forget to take your morning spray or your afternoon spray, that can also contribute to plateauing as well because the spray is really key for helping in the hunger, cravings, weight loss, and balancing our hormones as we go through. All right, thank you. Okay, you're welcome. And Tony, you want to unmute and I know you're about to get started on another round. Just waiting for your spray. Woohoo.

Yes, I am. Can you hear me? Yes, I'm mute.

Yep.

Okay. So yeah, and that's my win.

Yeah.

While we're speaking about when I finally decided to do it. But my, I guess my concern is, you know, I've done the whole program, gotten some maintenance, the whole bit was holding my own. You Know, few pounds up and down, you know, But I don't like what I see on the scale, and I definitely don't like the way I'm eating. I'm having fun. Yes, I am. But I really like the way I was eating before. I was energetic. I felt great. It was awesome. So the other part of it is, am I going to fall back again like I am now? You know, once you let me loose? Yeah, I have fun. Yep. So I know it's all about the mindset, and I just don't know how to change that.

So one of the things you can do is decide when you're gonna have your cheat meal. So if you want to cheat and have fun, then pick one day, one time, one meal that you're gonna do.

That.

That gives your bot. Your. That gives you permission to be able to plan and do whatever you want. And then you still. Then that allows you, from a mindset perspective, is to still continue and do the right things. Right. And so you don't feel like you're limiting yourself in a sense, you give it mission. And the other. Sorry, I was just gonna say the other piece with mindset. Absolutely. Is deciding that you're healthy, you know, that. That you're making this decision for yourself because you want energy, you want less brain fog. You don't want to put more weight on. Like, those are. It's kind of the what your values, your new values are, and then having integrity by sticking to those. Does that make sense?

Right.

Yeah. I didn't know I had a cheat day that I could have one.

So.

Yeah, you know, it's just helpful.

Yeah. And it's tricking yourself.

Right.

Sticking to the plan and then just going off and then coming right back.

Right.

And that allow you. I had a mentor once. His. His downfall was oatmeal raisin cookies. And he allowed himself every Sunday night to have his oatmeal cookies. Right. And the rest of the week, he was training. I mean, he was probably in his 70s, and he was still working out at the gym. He was pressing with his legs 1000 pounds. But still, because he was overweight most of his life, he needed to trick his mind that on this day. And he never missed. If he was at a hotel, he would call down and ask, this is what I specifically need. And they would make them for him often. Okay, so that's just tricking yourself into staying on task or on program. Right. And then that was still. You still have your fun. Right?

Yeah. Okay, that sounds good. All right. I can't Wait. I can't wait to start.

Yep.

Awesome. Okay, so I'm going to share my screen and we're just going to watch dry brushing. We went through just a little kind of overview. This is a key lady. I've seen her pop up all over. We do. I think she might be in one of our modules as well. And she is known for cancer treatment and lymphatic drainage. But she really goes through and explains how to do dry brushing. She also. I'll share a link for doing a full lymph massage. It's a little bit longer. So I chose this one for us for today so that we could walk through and just understand. And it helped me realize I'm not doing my dry brushing. Totally correct. So I thought I would share this with you today. So let's go through.

Especially in Western countries, all of a sudden, dry brushing uses a soft bristle brush either for the body or the the face in a particular pattern. And although there is no major scientific research around dry brushing, there is a lot of anecdotal support that it can help improve exfoliation for the skin, it can help improve circulation, and it can also help improve lymphatic flow to help with the lymphatic system to decrease toxins and avoid illness. My name is Kelly and I'm a physical therapist and I specialize in lymphedema and the the lymphatic system as well as in oncology. And I can tell you that if you want to improve lymphatic flow or lymphatic drainage, dry brushing and lymphatic drainage must be done in a particular sequence with a particular technique to be beneficial. Now I have created another video that was very popular on dry brushing that you can check out here. But I had a lot of questions to try to help break it down on how to do dry brushing if someone has a healthy, healthy lymphatic system versus if someone has a lymphatic dysfunction or something like lymphedema. And so in this video, today we're going to go through a full routine of the entire body of dry brushing for a healthy lymphatic system. Now you can follow along on this video step by step. However, if you want a handout printed out that you can use each day as you do your dry brushing, I have created a step by step handout with a diagram and pictures as well that you can find on my website@cancerrehabpt.com I will also put a direct link for this handout in the description Box below. And you can also subscribe while you're there and follow along with us on Instagram for more related content. But we'll get started. What's up, Hijira? We brought you here. Now, again, this routine is going to be done for a healthy lymphatic system. So if someone has lymphedema or has some sort of lymphatic dysfunction, they will likely need to alter this sequence. And they should be talking to their doctor or their certified lymphedema therapist for more guidance. So today in this video, we're going to use a soft bristle brush with a long handle so it's easier to reach the backside when we get there. They also make ones that that are just handheld to make it easier for close areas as well as they make small ones for the face area. I'm not going to be going in depth on dry brushing for the face in this video, but I have created a couple other videos on dry brushing for the face showing that specific sequence. And I'll link those up above that you can check out. We're going to focus on the rest of the entire body. Now. Dry brushing is done directly on the skin, and it's nice to do before someone bathes or showers to help rinse off any of the excess skin or exfoliation that occurs. And so what we always like to start with is the abdomen. There are a lot of deep lymph nodes in the abdomen that we want to stimulate. And so what we can do is do circles around the belly button area. And usually we'll do, you know, five to 10 of them. But what I really like to do not using the dry brush, is to do deep breathing. These lymph nodes are deep, and doing dry brushing to the top layers of the skin isn't going to affect the deep ones significantly. And so what I like to add at the beginning of dry brushing is a couple deep breaths where we put our hand on their belly, take a deep breath, feeling your belly expand, and then gently putting pressure in as you let your breath go. And usually we'll do three to five of those to then again start stimulate the deep lymph nodes first, but from there we're going to move on. So if you think about the lymphatic system, we know the lymphatic system is broken up. And so if you think about drawing a line down the middle of the body and then one across at the belly button area, that makes four sections or four quadrants. And so we want to work in each Quadrant separately. All of the lymph vessels in this upper right quadrant all go towards the lymph nodes in the armpit. Okay. All the lymph vessels on the left side all go to the left armpit and then the leg separately and the lower abdomen go to the lymph nodes in the groin. A lot of videos talk about dry brushing. They talk about everything towards the heart. Yes. Lymphatic fluid all ends up at the heart, but on top layer on the superficial side under the skin, where the lymph vessels are, though, that fluid goes to the lymph nodes in those four areas first and then they go deep to the heart. And so really, if we're using the dry brush and we want to make some sort of effect, we're really working on the top layers and that's where we need to direct it. So what we're going to do after we do the abdomen or the deep abdomen, we're going to start with the lower body. And so we'll start in this upper area from the belly button and below and mid low line and over. What we're going to do with the dry brush is we're going to work everything downwards to that groin area. It's kind of where the sitting crease is, that's where the lymph nodes are. And so we're brushing again directly on the skin in that whole area. Everything towards that region. You want to be nice and gentle, you don't want to scrub. It is just a light brush and it should still be with that soft bristle. So if anyone has. Has any scratches or it's irritating, you need to get something softer or just use your hand and do the same thing. So after we've done the front, we can also work around the back. And so same thing. When we think about even the backside, there's a line down the middle and then across at the same level of the belly button. That's that quadrant, that area even into the glute area all actually wraps around the body towards the front. And so what going to do we're we still want to do with this, we actually want to brush and bring it around towards the front. So you'll be able to do this again directly on the skin, working all the way up and around towards the front. I like to do small strokes. It's kind of hard to do that on the clothes, but you're doing small strokes up and around. So after we've done a few strokes in each area from this lower area, lower quadrant, then we're going to work down into the leg. So you can see I am going to try to break up the leg into sections as well. So we're thinking about the thigh, we're thinking about the lower leg, and then we're thinking about the foot all separate. And so everything's going to be working up towards the lymph nodes and the groin. The reason why I don't start with the foot and then work my way up is because if we're thinking about the lymphatic system, if this area up here is clogged and we start from the bottom, this is just going to get backed up. And so we're going to start with the top sections to clear first. So working in short strokes, working everything towards that groin area up and around. Usually we'll do about three, three to four strokes over one section of the body and then work around when we get to the back of the leg, that actually still also wraps around towards the front. So instead of just going straight up the back, we kind of want to bring this around. So when you brush, you're coming up and around. That's just how the lymphatic vessels run. Everything torque the front. So after you've done the whole section of the leg, the front, the sides, the back, a few strokes of each, bringing it everything around towards the front. We can do a little bit around.

The knee.

And then we're going to work in the lower leg, same thing, working on the sides and bringing upwards about three to five times. Working on the front. And then the inside. And I'm going pretty quick just for time. You can stop and do a little bit more or like I said, you can follow along with the hand out at your on your own and up the back. And then after we done the lower leg, then we're going to the foot and the toes working upwards. And then after we've made our way all the way down, then we're going to go in reverse and work our way back up. So then you would go to the lower leg next. You can spend some time there, three to five in each area, Making sure you're getting in the back. You can also get back behind the back of the knee if you like, as well around the knee and then working back to the thigh. So spending some time there three to five times. And then as you get to the back, try to wrap around towards the front. And then after you've done the entire leg, working all your way back up to the groin area, then we can do and move on to the Next section of the next quadrant. So same thing. Think of a line down the middle and belly button. Everything in below that area towards your left side will go towards the lymph nodes in the left groin.

So.

The upper. Okay, so I'm going to keep with my handheld for now. Again, thinking about the line down the middle and the belly button and everything up and above is for this left side. And so what we're going to do is start with the upper abdomen area and every. Everything's going to work towards the armpit. And so on the sides we're actually working upwards. And then right around up above the belly button, you're actually working upwards, kind of up and out. I'm going to just switch. So it's not so loud on the microphone, but up and out and then across in the middle of the chest, we're going to work everything out towards the side. So out towards the armpit, doing some strokes across the chest there. Everything in that direction, you're really going to about where the collarbone or the clavicle is and across. Now, if we're working into the back, I'm going to switch back to my long handle. Same thing from midline and around, it's actually wrapping around towards the front or towards the armpit area. And so if you can reach, you're actually starting in the back and you're working out towards the side. And then as you reach around again, everything from that back side up towards the armpit from there, this is where it's nice to have the long handle, but it is, I know, still hard to reach. But in the big picture, everything is directed towards the armpit. And so then we're going to go to the arm. I'm going to switch back to the short one. And same thing or same concept as the leg. We don't want to necessarily just start with the hand, even though it seems like it makes sense. If the lymphatic system's clogged, it's going to just get further clogged. And so we want to start with the closer to the heart or closer to the armpit and so it can clear the area first. So starting with the upper arm first from the elbow up, brushing upwards towards the armpit, making sure you're getting each area of the arm a few times. When it comes to the shoulder, you are going to kind of up and around, up towards the front on the shoulder. And if it's in the back, you can probably either go straight to the armpit from the back or you can kind of Come from the top and come down, but working that way, too. And once you've done the upper arm, we can do a little bit on the inner elbow. There's a couple lymph nodes there and around the elbow and then lower arm, same thing. I'm going to work on the inside upwards on the side and the back of the arm and the outside, about three to five on each. And after you've done the lower arm, then we're doing the hand and the fingers. And after we've made our way all the way down, then we're going to reverse back up. So after the hand and fingers, we're going to go back up to the lower arm, All areas. And after you've done three to five, around the elbow and the inner part of the elbow where the lymph nodes are, and then working your way in the upper arm, Everything to the armpit and then around the shoulder again, working up kind of back around towards the armpit that way. Or if you're coming from the back, back and.

Extra.

And then we finish that and then we're going to do the right side. So same thing. We're going to start in the abdomen from midline and belly button and up everything working towards the armpit to the abdomen. Or I personally am just a big fan of doing belly breaths with your hands. So hands on the belly, take a big breath, feel your belly expand and then release. Finish doing that three to five times again. If you want to see the head, neck and face area, I'll put a link for that up above that you can check out further. But that's a routine and sequence for dry brushing for lymphatic drainage that someone will do if they have a healthy lymphatic system. Again, if you want a handout that you can follow along with at home with instead of a video, you can check that out on my.

Sorry about that. So a great way to learn how to do lymphatic drainage. I know I was doing it wrong. And watching, you know, an expert teach you how to do it can help you get it. I thought some experts say go right from the feet and pull up, but from her perspective, she's an expert in lymph. And starting with the upper and then moving down lower and lower and then pulling it all up. So I thought that was a great kind of introduction to doing it. And I'll also give you a link for. I'll give you her link. Let me just get her links. There's two different videos she has. One is the Dry brushing one we just went through. Oh, my gosh. How did it mute me again? Oh, all right. So that will give you. So those two are her videos. The first one is for doing with dry brushing and if you don't have a dry brush yet, highly recommend you get one. We. A friend of mine picked one up in Canada. We have a. A place called Winners. They often have them and you can pick one up. You want to get a nice bristle one. Soft, but not plastic or anything like that. You want something coir or bamboo or something available.

And then.

One second here. So that will help you. Any questions about dry brushing or can you share? Have you done dry brushing? Oh, Dr. Lisa.

A long time ago, I didn't even.

It.

It just bringing it up kind of is like, wow, I should have been doing that all the time.

So, yeah, and it'll help as you're losing weight, especially around the belly area and the legs. If you do that, that will help with the cellulite and moving things out so you'll get more of a smoother skin. But yeah, let me just have experience with brushing or lymphatic massage. No beeping.

I want to drop off.

I used to do it, but then again it's that consistency thing. So this is a good reminder to get back to it. And also it was good to know to do it in segments and not go all the way from the foot upwards.

Yes, that was a revelation for me too, because I've always just done, you know, I do a sauna at the gym and then I'll go and before I shower, I'll do the dry brushing on my dry brushing.

The lymphatic sounds nuts, doesn't it?

So, yeah, I'll just go directly from my feet all the way up. Right. And I've seen somebody else talk about more like we have the lymph system here and opening this up. But I like that she talked about it's more in your underarms, so moving things towards there. Releasing that first and then moving things towards there. So it was, yeah, definitely a great reminder and the right way to do it, which is good. So any questions for today? You can unmute and ask or put it in the chat if you're shy. Most of you are not shy, though. So.

Question for those of us that have lost weight and our breasts are depleting, how to keep them perky.

So there are some exercises you can do for your breasts. I know when I was doing my finger training, one thing. Yeah, there you go, honey.

Oh, yeah, that's what my husband says on the couch. And I said, are you for real? We did that in grade school.

Yeah. But also, there's. Doing any of these exercises helps to pull them.

Okay.

And because it's all. A lot of. It's muscular. Right. Breasts are all held up by muscles. So we'll get Lisa to do. Dr. Lisa to do in the Facebook group. But kind of. No, I'm just kidding.

Awesome. Thank you.

But, yeah, it's just exercising and pulling up. So you're getting and moving. You also may need a different size bra. I had somebody go four sizes in her bra size because a lot of times our toxins get stored in her breasts. And so we want.

Absolutely. No, I've got mine, like, so tightened up and snitched in. I'm waiting.

Yeah, yeah, yeah, yeah, yeah, yeah. Especially since you go through the second round, you're gonna lose quite a bit more weight. Right. So, yeah, I had to go down two cup sizes.

So can you. Can you. Can you talk about your experience, Joanne, going through the second round?

Oh, sure. I was. I was saying this morning, first round, I lost 30. 30 pounds. And now I'm up to 9.8. It's on my. I'm just finished. My second week will be Sunday finishing. So it's good. I loved it. I didn't put everything back in on maintenance. Like, cat. I was like, I don't want to cook with fat. You know, there were certain things or dairy. I no longer had this craving for dairy. I would use feta. That's the only thing I really reintroduced. And, yeah, just staying consistent with the waters. I'm just finding it hard to remember my stupid spray. It's not stupid, but it's stupid to me because I can't remember it. And I'm like, is that detrimental to weight loss if I'm not? But I think it would just. Maybe I'd get hungry earlier if I wasn't using it or something. So, yeah, I'm finding it. Good.

And.

But round two, I also find, mentally, you're like, oh, I've got this. So you might be prone to not measure. And then you're like, wait, I don't got this. Maybe I should double check things.

Yes. That was my issue in my second round. I thought, I know. And then I started measuring fruit and going, oops.

Yeah. And then you measure. It's like, oh, that was 5.6.

Yeah.

Correct.

Yeah.

That can also stall your weight loss as well.

Yeah.

Just so. Any other questions? Natalie, welcome. We did a celebration of our Wins for the week. If you want to unmute and talk about your win for the week.

Oh, she's up.

Goodness. Hi. I. Sorry. I was so trying to get on because I was looking. I was in the wrong link for today.

Sorry about that.

Yeah, my brain isn't. Isn't in any celebrations. Let me think of one.

This is just as you're thinking about it, this is something that you, through the program, you're going to need to do. We often get in a mindset of, well, I didn't lose as much or I'm not doing it, or I did this or I did that. We have to really get to gratitude. Gratitude is when we're in that rest and digest state. And the more often we stress ourselves with our mind and the things we say to ourselves about how we're not valued or we didn't do this right. You know, our motto has always been progress over perfection. As long as we're moving forward, we're celebrating the things that we're doing. And no matter how small, Natalie, if it's just, you know, you. You got started or you did this or you were proud of yourself for accomplishing this, it's the small things and the small wins that give us that dopamine rush that keep us going to accomplish the goal.

Okay, I have one to share. Because my journey wasn't so much a weight loss journey as it was a releasing of anxiety and stress and triggers from my past, growing up, childhood things. And I had a good conversation with my mom last night about it, and I was able to verbalize some things that I thought were important without getting upset or angry. I was recently told by a family member that it was hard to talk to me because I would get into a huff and I would just end the conversation if I didn't like where it was going. And. And that had been my past all my life. I've done it since I was a very young person. And I think my win there is I received a response on a text from a family member that I didn't agree with. And instead of challenging it or trying to defend myself in that situation, because I'm not that person anymore, I'm actually trying not to be that person. I let it go. I didn't respond. My immediate would be to respond quickly, right away in a defensive mode. And that's not who I want to be. I want to be a welcoming and inviting person to talk to for my family. I am with everyone else, but when it comes to family, it's always so much More of a challenge for me. So just having that win this week, I think is huge. And I think a lot of it has to do with the program and just learning about the release. Learning about releasing of all things, not just weight, but past triggers. So that is what my win is this week.

Awesome. That was so great. Congratulations. And often we store emotions in our tissues, and so by releasing those emotions, we release. In many cases, in your case, you didn't really have weight to lose, but you're still storing those emotions. So that is so incredible to be able to just move along and. And be just happy with what's happening. Right. Have you gone through the communication skills module at all with the.

I don't. I don't think so.

So I would recommend.

Oh, the module for the personality.

Yes, yes. And the five love languages.

I've done that with Satchin a few times because I've been on so many of his webinars. Yeah, we've done it. And I know my love. I think my love language is words of affirmation, like being accepted and belonging and having to hear. Having to hear that acceptance is important to me. And then when I don't hear that acceptance, it creates that immediate, that tightness in my core. And. And just that. And I. And I. I describe it as. It's. It's not that I'm angry, it's that I'm hurt.

Yes.

And so my hurt comes out as anger.

Yes.

And trying to catch myself between that space, between the trigger and the response, that space for me is starting to get wider.

So.

And I'm.

I'm 54, so it. It can happen at any age. I don't.

I don't.

You know, I think that I should have known this stuff, but I understand why I don't know it, but I'm knowing it now.

Yeah.

And that's.

And in that space, I think part of the mind, kind of the things that we say to ourselves is switching. You know, we get on a track. I don't know if you've ever heard the train analogy where you have the track and your thoughts. It's like a click. Were. And we end up down that path. And it's. Shifting is not always easy to change to a different way of thinking. But congratulations that you're doing it. That's amazing. Way to go, Dr. Lisa. You're welcome. Dr. Lisa. You have your hand up.

Yes.

I had a question. I guess I can do a win because I think I missed.

Oh, did you? Yes. Thank you. Please.

I'm still losing Weight, I guess this the into week. I guess this is my third week.

I think, I think you are.

Yep, in my third week. So I think I'm like down almost 14, 15 pounds. So that's good. But a bunch of inches off my waist. So I'm really happy, excited. I started trying on new. I tried trying on clothes in my closet that I couldn't fit anymore and I'm like fitting in them now. So I'm all excited.

So.

But my question, my question is I'm. I have to travel near the end of my last week. So I'll be at a conference and this is so far. If I haven't been home or I've had to be away or at a party, I kind of bring my food or make sure that I have. I know that there's things there that I can eat. So how have people handled being like out of their environment for an extended period of time? Because it'll be about five or six days, but it'll be when during that transition from the release to the maintenance.

Joanne, do you want to talk about that since you're like the expert.

I'm consistently traveling up north to look after my 95 year old mom. So what I find is those bag salads. I don't use the dressing I usually buy lemon and I love my salt and pepper and pulled chicken or any protein that's already cooked for you on the side.

I'll be in a hotel.

You have a little fridge though, right?

I don't know. I don't know.

It's.

I have to call. But it's, it's a resort and spa. Like it's a conference. I'll be, I'll be at a six day conference.

I think you'll have a fridge or access to one or your air conditioner. I put stuff on my air conditioner on high before.

Okay.

You know, so. But my bag salads and protein at lime and salt and pepper is my go to.

Okay. And, and you, and you just carry your, you just carry your scale?

Oh yeah. I was carrying my food scale and my weight scale until the end. When I got into like week five, I, I was visualizing it. But yeah, I was bringing it everywhere.

I don't know if I can fly with the weight scale. I'm trying.

I know. You know what, you can let it go for that time.

So. Okay.

Done is like a little container. So especially for fruit, if you're looking for 4 ounces. If you have a container that's close to the 4 ounces. So that you can just put fruit in and know.

Okay.

The other thing I would suggest, since you're at a conference, one of the key things is gluten free and dairy free, is call ahead and tell them that you have allergies.

Yeah.

So this is the mindshare summit.

So the food, the food is gonna be great.

It's gonna be great. I'm not gonna be able to eat any of it.

Right. I know. She's, she's. She weighs everything.

Virgin. Yeah. She just.

Strict on her program what she eats, how much when, like everything is timed for her and how much. Her macros are really important to her. So it's just in, you know, you're gonna be. Is. Is. Are all the meals provided or just.

I'll, I'll check. I'll. I'll ask the question in a group to see kind of what the, what the scenario is.

So.

Yeah.

And gluten free. Just. I'm pretty sure most of it will be gluten free or it'll at least have those options available to you. And so it's.

I haven't, I haven't been eating. I've only had vegetables, fruit and meat. I mean, like you said, I've been keeping it really, really, really, really, really simple.

Huh. I'm sure you'll be able to there too. It's just your dressings. Maybe if you have a Walden Farm or can pick up a Walden Farms dressing that has. Because you're on day 21 right now.

So I'm on. I'm.

I'm.

Baby, I'm still like on day.

I have you on day 21. That's what's on my list.

Really?

Yeah, I just.

My list.

So you'll be.

That's your third week. Yeah. Oh, okay.

Because that's. I guess I am, huh?

Yeah, it's just going by so fast. You start on 8, 17, right? Yeah.

Yes.

I did my. What is it called? The, the loading. I did a. Loading. Yeah.

So Today is day 21. Oh, I'm excited. So by the 27th is when you're. When's the. I think it's the 28th. 29th.

It's the 25th. I have to go in a day early for. To be there for something on Thursday. So I'm traveling on the 25th and then coming home on the 30th.

27Th is the last day of your release phase.

Yes.

And so although that's the last day with the spray and then the 28th, 29th and 30th is still the Release phase, but without the spray.

Oh, okay. So that'll be easy.

Okay. Maintenance starts on the Monday, which is October 1st.

Yeah, I'll be flying, I think. No, Monday's the 30th.

Oh, sorry. Monday's the 30th. Yeah, sorry. Tuesday, when you start the maintenance.

Okay, perfect. All right.

Asking for what you need.

If you call ahead to find out or put in, you say, I have allergies to these things. I'm sure they definitely. I mean, JJ Virgin, I think is gluten and dairy free anyway, so there has to be options for people because a lot of people are in that space. But just asking for what you need and then, as Joanne said, having other things available. You know, you can always just pick. Pick up an apple and an orange. Right. Even in the hotel. Or they'll usually have a market that you can go to and just pick up apples and oranges. So you have those available to you and just carry them in your purse.

Right.

I. I knew. I normally, if the conference wasn't her, I would normally, like, go to Whole Foods or find. I always call ahead to find a healthy, you know, healthy restaurant and always have food in the room. So I'm. I'll always check to see if I have a refrigerator. So I'll. I'll make sure that's on the list.

Perfect. Perfect. And you're gonna have fun. Are you speaking at all?

No, this is my first mindshare. This is the first one I'll be attending, so it is the last one. But they're chained. You know, you know what they're doing. They're. They're not calling it the summit anymore. They'll probably call it something else, but. Yeah, yeah.

But it's encouragement to get everybody there.

Yeah. Yeah.

So that's great. So you'll see Sachin and Deepa, they're going to be there. I think Sachin's doing breath work. Yes. So it'll be a great opportunity to spend time. Sometimes he does and I'll be.

And that'll be like my six weeks. So I can really. Oh, and I just meant to tell you that I'm also vlogging my experience so that I can get the emotional piece and all of that focused. So since I have a community.

Yeah.

I'm just letting them know what I'm doing and how I'm feeling as I'm going through it and everything that's coming up and all that. So. Yeah. So I just wanted to let you know that I'm doing that too.

Well, you're doing great.

Is that on Instagram?

I haven't. I'm gonna put it on YouTube.

Okay.

So the first three weeks, I just wanted to get my head around the work, but then I'll start to. That's. I said you. I'll say, oh, no, it's 21 now. I have to start putting on YouTube. But I'm going to put it on. I'm going to put it. Because I didn't vlog every day because that was just too intense for me.

Right.

But just at the milestone places. And so now I realize today is day 21. So I'm just kind of doing it as I feel and as things are showing up and as I'm excited about what's happening. And so, yeah, just like kind of walking people through it.

So nice.

That's so awesome. And that gives people hope, right, that there is an opportunity for them to. I mean, for me, I took me three years to find this program, and now that's why I joined. It's the blessing and the miracles that we see every day for the changes of how. I'm going to cry. Sorry, I'm more emotional. But it's just the changes that we see people go through and knowing that they're. It's so simple, but yet complicated. Right. When we think about once we get in it, it's so simple. And just doing every day the same thing is so easy. But yet getting to this place is often complicated because Dr. Google gives us everything.

Right.

So any other questions for this week? Tony, do you have a question for.

Oh, when I say a question.

Yeah.

Am I on? Yeah. I'm just wondering. Those loading days are killer for me to get all those calories in.

Right.

Like off the top of your head, what comes to mind as far as what I should eat?

You know, lots of fat. You have your gallbladder, right? I'm pretty sure.

Yeah.

Yeah. So lots of fat. Eating avocados, eggs, things that are higher in fat calories. I recommend for people to have nuts available because nuts are high content. You have trouble with digestion. Having your water with some. A table. Tablespoon of apple cider vinegar to help with digestion through that day. Yes. It's the hardest part of the program.

I know it is.

I know everybody who's done loading and then has to do loading again kind.

Of goes, I feel like you can't breathe. Oh, my gosh. Okay.

You're right. And at your weight, you could probably just focus on getting to 4,000 calories and you should be Okay.

I didn't know where to log them in or find out what, you know, what things were either. That was a pain in the neck for me.

Okay, so there is an app called Chronometer that you can download and it's real easy to use or even my fitness pal. Those are two different.

Oh, yeah.

And if you pre. Put in kind of the recommend. Kind of pre. Put in what you think you're going to be eating to give you an idea to get to the 4,000, then that helps you balance off the day because you want to start early, eat frequent, and not try to jump into three meals. And I find if you start and you're just eating a little. A little, and then you kind of getting closer to the end of the day and you're going, crap, I got to eat all this because I didn't eat enough.

So when. Yeah, when is the end of the day for me on that?

So it 4,000 calories is that day. And what you want to try to do is finish up three hours before bedtime.

Okay.

All right.

Okay. Okay. All right. Thank you.

Okay. Awesome. So have a great week, everyone. Happy. Dry brushing or lymphatic drainage massage. Just practicing. Even if you can get one in this week, that will help move some things along. And you might find you have to pee a little more as your body releases that in there. Awesome. Well, have a great week, everyone. Take care.

Bye.