MRP Q and A with Anna-Lisa - Designing Actionable Goals and a Vision Board [Jan 3, 2025]

Hi there. Welcome. Happy new year. Oh, we're waiting for everyone to join. If you can just think about your successes for the week, that would be great. Hi, Sherry. Good morning. Morning. We'll just wait a few minutes as those who are going to join in. Can you hear the music, Sherry?

No.

No. Okay, Well, everybody's joining. If you can just think about your success the week, we're going to celebrate those and then we'll get into our topic for today and then we'll go through a Q and A. If you have questions you're unable to unmute, you can also put your questions into the chat and I will answer those as we move into that section of our call today.

Foreign.

For self care to relax and take some time for you. I know this is a busy time of the year. If you're just joining with us, start thinking about your wins for the week and we're just going to go through quickly and talk about those and we'll start with Sherry.

I don't know.

There you go. You're unmuted. What's your win for the week? We always like to celebrate each other because we want to ensure that we're focusing on our wins. We often don't celebrate those and it doesn't really matter how big or how small. We just want to take time to celebrate ourselves because we are accomplishing things on an ongoing basis. So what would yours be, Sher?

I would, I, I would. I've. I did a dance class yesterday and so embracing joyful movement is, is a, is a win for every week. Well, I'm, my goal is to help.

It be a win for every week. Excellent. Excellent. Well, congratulations. That's always great. What kind of dance is it?

I did, it's called a global dance, so it incorporates parts of belly dance. And then I actually did a second one for salsa.

So very beginner.

Completely, you know, new at this but enjoying it nonetheless.

Yes, we're all at lots of things and if we don't try things, we can't get better at it. Right, Exactly. My daughter is a salsa not champion, but she performed at the CNE in Toronto with her group. So she loves salsa. So yeah, I've so seen how to do it. Seen how to do it. I don't necessarily can do it because they're so good. So as you're joining, for those who are joining now, we're just going to take some time to walk through celebrating each other. How about sag? Hi. Okay, so my success for the week.

Would be I started my second round. So I loaded on the 30th and the 31st, and then on the first.

I started round two.

So feeling really excited for it.

Yay. Congratulations. That's exciting. Making that decision to do the second round often. Sometimes we delay and it's a good thing you just made the decision and started. Way to go, Sangeeta.

Sorry, I was just typing you. I'm going to be driving soon, so I'll have to be off mute. But my success is I'm back to my routine post Christmas, so I'm really happy about that, you know, doing the proper meals and getting back to exercising.

Thank you. That's great. Congratulations, Jennifer.

I was having a hard time thinking of my wins for the week, but I'm gonna say we had a lot of family time and I really enjoyed that quite a bit. And then also I'm starting loading tomorrow.

So.

I'm actually really looking forward to it. Not the loading, but getting back into the. Nobody loves loading. It sounds great until you have to do it, but, yeah, getting back into it. I'm actually surprised at how much I'm looking forward to it. I am truly, truly looking forward to it.

It's good.

Yeah.

And your meals were fantastic, so thank you. Do great again. Just thank you. Things and you had such great results. And those will come again.

Looking forward to it.

Awesome. Patty.

Hi. I'm in the car, but. So I. My win was I participated in a tennis fundraiser on New Year's Day. And it was the. The variety where they provide, you know, the. The meat and you bring side dishes and things. Like, it's kind of a pitch in type of thing. And one, I played four hours of tennis, which was awesome. And I still had energy and all of that stuff that I brought my own food, which is highly unusual. But I was, you know, I was like, all right, they're just going to have a whole bunch of not good food for where I am in the program. And, yeah, I was very proud of myself that I did so well during the. Because the tables were filled with all kinds of goodies and things that don't serve me where I am right now.

Congratulations. That's exciting to put yourself first. Often we don't do that, and that's amazing. Congratulations. Lovely to see you, Joanne.

I'm back. Yeah, I'm going to start my release phase, I think, on Monday. Tuesday, I'm going to load.

Excellent.

Start again.

So excellent.

And my winds are just getting back to liquidating, I call it, and sauning, because since my November trip, I've been basically drinking and eating anything, and I waver between six pounds from my original loss, which is good because your brain now knows what is causing what. So you're like, darn those carbs. I shouldn't have done that. You know, But I mean, just to get back on and just be eating my salads and my proteins and.

Yeah, yeah.

And you had some beautiful meals, too. I.

Yes. Yeah. Nice and colorful and huge and different.

Foods that you included, which is amazing. So congratulations to getting started again. And that just tells you, you know, if you go on a holiday and you do something or go on a trip, you can always just come back and do what you know and get back to the same.

Right.

So from a lifestyle standpoint, it allows us to do the things sometimes we like to do, which often we find out year that don't work for us, but we can come back and just get to doing what we know and then be able to have success again. So.

Awesome.

It's always fun when your husband says, you're gonna be up on the scale tomorrow. Are you sure you want that? And I'm like, oh, my God, seriously?

Well, he was your biggest supporter when you were going through.

Oh, he was. So that's all good.

Yeah. So in the end, he's just trying to hold you to an accountability, right?

Absolutely.

So, Denise, good to see you. I don't know if you can unmute. Oh, maybe she's not available. Celeste, do you want to.

Hi. So I am new to the program and I'll be starting my loading phase tomorrow along with Jen, who referred me to the program. So I'm. I would say my win for the week was I've had a kind of a. A nutty week with parental care issues. But I got back to walking every morning, which I'm super happy about. Started drinking more, so more water. So just feeling like I'm getting into the mindset of the program, even though I haven't officially started yet. So I'm going to consider that my win for the week.

Good job. That's great for getting started and changing your mindset. And we're going to talk a little bit about that today because that's going to be the key for our success in 2025. Barb, good to see. Oh, there's Denise. Denise, hi. Good to see you.

I finally figured out where the buttons were on my phone.

How you doing?

I'm doing good for the week. Win for the month. Win for. Since I've been on maintenance is knowing the basic of every meal and the, my husband had a crisis in December and everybody's like, you know, all this diet stuff and I'm like, I know the best anti inflammation diet that there is right now. And I'm just pulling him into maintenance with me because it's like a stroke and it's communication and boy, oh boy, it really has explained a lot of relationship issues. Finding out how his brain has been working and that he's been having these things and you know, he finally had to give up his one thing I've been asking him to give up since 2018, which is a nice cold blue moon. Like if you want to keep your brain at all, that's, that's a no go and all the eating out and stuff like that. So I've been cooking a ton and just told him, you know, why we have our fruit at the end, that it satisfies everything. And I see him not snacking and before he was like, you know, he was poking the bear every couple hours with something. Oh, I'm having just a snack. I'll see if I need a little bit more, you know. But I really, when I came to this program, the thing I really needed to know was that maintenance worked. I've been so many of these types of programs, whether it's the real deal or the homeopathic or something like that, and always put it back on and even going like just all the modules going through the emotional finding out that, you know, going up two pounds, down two pounds, up two pounds is the same as a stall. I, that was a big thing that I learned through that. So yeah, I just really appreciate this program.

Awesome. That's amazing. And for all those who are getting started, this is what you have to look forward to is in maintenance you're not going to put it back on. You have the, you're learning the principles of what to do. And yeah, if you go away like I did on a cruise and I put on a couple of pounds, I just came back and did what I know to do and your body is intuitive and so you're just going to be putting your body into that place. It's so exciting to just know now that you don't have to go to Dr. Google and try to figure it out, you know what to do. So it's going to be, you have.

The formula for life. You know, whether it's yes, four, four, four, three times a day or two, six, six, six, six or something like that, you know, just taking that with you and, and satisfying all of the, the hunger palette really Made a difference to have that fruit at the end.

Yes, absolutely. And I'm. I'm so appreciative. Learned this so that now you can teach your husband and your family. That's always our goal is it's not just about you. It's about sharing with others so that they can have success too.

So thank you.

Congratulations, Denise.

Thank you.

Phenomenal. Barb.

Oh, hello.

Hey, how are you? Good to see you.

Great, thanks. How are you?

Yeah, excellent.

A win for the week was that I started a new rehabilitation fitness program with a new practitioner. And I think she and I are on the same page with the same goals, and she's really competent, so I'm very excited about that. And also just a general win is that, you know, going into 2025, my freezer is full of healthy foods because I batch cook everything these days. So I've got, you know, sweet potato, black bean casserole or chili. I've got, you know, Mediterranean bean soup. I've got all these things already done. So I just. It's like fast food from my freezer all the time, and that's just a constant now, so I don't have to worry. I don't have to worry about that.

Awesome, Barb. And, you know, I've used your example so many times from when you went through the program in just prepping and putting together things. I think it was you went camping and you brought all the food already ready together and made. So always use your example. It's such an inspiration to all of us that we can eventually get there.

Right.

And do the same. Thank you for sharing. Who did I miss? I think I missed Lori. See if I can. I don't know if. Lori, you're driving or you're able to unmute.

Am I unmuted now?

Yep, you are.

Okay. Sorry, I thought I hit the button. It hasn't been the best week for me. So I was on day 40. So I had just finished the spray and my dad got sick, went into the ER and the hospital. My mom has some dementia, so I wasn't at home, and so I had to sort of eat what I could eat. I haven't. I wasn't able to get on the scale daily. When I finally did get on yesterday, it had gone up a pound. So, you know, I of course, had, like, a little bit of tuna salad, which had some mayonnaise, and I wasn't on that yet. But at least I stayed away from the really bad foods that I normally would have gone to. The pastas and the Desserts and the chips. And so I'm happy that I did that. I do have a couple of questions maybe at the end on how to. How I continue since I've already added some stuff and then I shouldn't have yet since I'm not done yet. And then I just reordered the spray because once I finish this round, have more to lose. So I'm going back on again. So.

Okay, perfect start. That's still a win because you didn't go to the foods, right? If we celebrate that you didn't go to the foods that you would normally. And yeah, you added a few things in. That's okay. That's not a big deal. And you'll just get back to doing what you know to do. So we'll go through in the Q and A, remind me. And we'll go through that discussion on moving from release phase into maintenance and what are the key things that you can do as the steps go through.

Thank you.

You're welcome. Did I miss anybody? Did Patty go? I can't remember. I have so many people on the.

Yep, I already went.

Okay, perfect. I think that's everyone. If I missed someone, put it in the chat and tell me that I missed you. But I think I got everybody. So today, instead of doing a meditation, we're going to be doing a visualization exercise as we go through our presentation today. Let me just share my screen.

Where is my.

And then we'll do this. So we're going to be talking today about unleashing your potential and a journey for personal transformation. We're really going to be talking about setting some goals. You're going to be doing a little bit of an exercise as we go through to put this together. So let me. One thing. Let me set up. So we want to focus on three things today. We want to celebrate your success, which we just did a little bit, but we're really going to focus on looking back to 2024. And if you have a pen and paper that you can write down on or something that you can. If you have an iPad or something that you can type on, I want you to be able to write some information down as we're going through. And then we're going to prop work on letting go and talking a little bit about what are some things that you can do to throw away some things we did in 2024 and take those celebrations and move them forward. And we're going to focus on envisioning the future of what we can accomplish in this year and creating that compelling vision that inspires us to move forward. Shifting your perspective often does require us to let go of the things that don't serve us. And really the stories that we constantly tell ourselves, we want to understand what they are. And then we want to shift and focus on creating new version. Embracing uncertainty. Really focus on letting go of caring whether it can happen or not, and really thinking about what if. What if what you envision for yourself could be possible in the future. I have too many things in the way. There we go. So one of the key things when you're setting goals is to really focus on being in the present moment. So we always start with, with focusing on I am and what follows. I am means that I already am that. And so we want to set up our goals with those kinds of key things that allow us to see that we are already there. And that helps to activate our rectangular activating system that allows to bring the present to us now or the future to us now. In the present, we also want to be able to see what we want to accomplish. And so I'm going to give you kind of a template that you can use to start putting some pictures on it to create a vision board so that you can have that vision board for you throughout the year. You can print it out, you can put it in your bathroom mirror, you can put it on your visor, in your. On your steering wheel, on your fridge. You can put it in multiple places so that when your brain sees, starts to bring that towards you. The other key piece. And I know Jim Kwik. If you've ever read or listened to any of his books or any of his teachings, he always talks about tying emotion to whatever. If you're trying to learn something, if you tie emotion to it, you'll be able to remember it. And so the same thing with setting goals, you want to attach a feeling to that goal that allows you to set your vision and move you forward, keep moving things around. So reflection. So on your piece of paper, I want you to take some time to reflect on 2024, because we want to look back and see what are some things that we want to let go of from 2024. So I want you to just start writing down what are those things that you want to let go of? It could be, for example, a lack of confidence and doubt. It could be playing safe and small. It could be feeling like you have a lack of time, could be a lack of energy. Just write down those things that come to you that are really stood in the way of you Accomplishing the things that you wanted to achieve. So just take a few minutes and just write those down. And if you. Okay, it's just what you're wanting to let go of from 2024, Maybe it's not doing exercise, maybe it's you want to, you know, the things that you weren't. And then the next question I want you to focus on is, what do you want less of? Maybe it's less overwhelm, maybe it's less procrastination, Maybe it's less clutter. Could be a drawer, could be a room. What do you want less of.

Sam?

Again, you're doing what are you ready to let go of? And what do you want less of? And then if you're finished, those two want you to focus on what do you want more of in your life? Is it daily energy? Do you want a consistent week? Please schedule things you want more of. Again, you're doing what you want less of. And what do you want more of in your life? It's stepping out, doing different things, having more courage.

Right?

Are you ready to say goodbye to the things that aren't serving you? What I want you to do is take a deep breath in and then exhale out all those things you don't want. And for some of you, maybe there's things that you just need to scream at the top of your lungs and just let go. You don't need to be on screen.

For that.

But focus on just letting go. You want to say goodbye to the old you of 2024? It's not you anymore. We're now going to focus on envisioning where we're moving to and looking at what are we going to take that we loved about 2024 into 2025, and what are we going to leave behind? And the key is to make the decision that this year isn't going to be the same as last year is going to be different. We're going to grow. We're going to do and try and be different things. And what you want to do with the stuff from last year is you just want to burn it or don't burn in your house and burn down your house. That would not be a good thing. But maybe burn it or rip it up and throw it away and just give it away because it doesn't serve you anymore. And often we're saying goodbye to our comfort zones because a lot of times the stories or the things we tell ourselves have been there. The recordings, they're things that have been there for a long, long Time. And I once heard a example of where, you know, your, your emotional feelings sometimes are like a board of graffiti that was painted on over your life. And often we, if, if some of us just stuffed our emotions down, it's like the paint is over and over and over again. And as we go back and re. Take off that paint, the next set of graffiti comes. And the goal is to peel that as we move forward and just imagine the vision of last year dissipating so we can move into the new year. So I want you to sit back and just close your eyes for a minute and we're going to do a visualization exercise. I'm just going to walk you through kind of thinking about your perfect day. So I want you to just take some several breaths and I just want you to get into a grounded feeling, feel, you know, your. Your seat and your feet on the floor and that you're tell yourself you're in a safe place. And I want you to breathe in and breathe out with a sigh and just come to that relaxed state where you're present in yourself. Just focus on your breathing for a minute. Just relax. I want you to imagine you're in a warm and comfy bed. It's morning time. You feel safe. You're getting ready to start your day. It's very comfortable. Easy. You open up your eyes when you wake up and you see your dream partner beside you. You look around, you see your dream environment. You see your place, the place that you've envisioned, you designed yourself, that you love. You have so much gratitude for this space. You wake up. You put your feet into your cozy slippers. You walk into your dream kitchen. Your favorite drink is waiting for you. I don't know what that might be. Think about what it might be for you. You grab that delicious cup of whatever it is. You walk out onto your back deck. The sunlight is streaming in. You're getting that sunlight into your eyes on your body. You feel the warmth of the sunlight. Come back in. Maybe you're going to do some yoga, some stretching, whatever is part of your daily routine. You go into your office, everything is clean, it's organized. And all of a sudden the computer screen comes up. And on that, there's an email announcement. It's filled with excitement and joy and everything is happening around you. What does that email say? It's something you predicted today that is coming true for you. You're finally stepping into who you were meant to be. Maybe it's financing that went through to get your space of your dreams. Maybe for some of you, if you're into writing a book, you're now a New York Best Time seller. Whatever it is, envision what that is. You close the email. You're visualizing the beautiful place around you. You're inspired, you're motivated. How great it feels. You want to breathe in that feeling of how you feel right now of accomplishing what you set out to accomplish. I want you to think about and describe to yourself how your body feels right now. You are exactly where you want to be. Everything on your vision board has come true. Either it's the same or something better. Feel it into your body and when you're ready, you can open your eyes and come back to the room. And now this is the feeling of manifestation, being proud of yourself for going there and accomplishing that. And I want you to take a few minutes and just write down some of the things that you envisioned, the goals that you set. You want to break these things down. I'll give you like a chart that you can use. I'm going to share with you a Canva document. I don't know if everybody has used Canva. I have two different documents I can share with you. Let me just share for a second chat and I'll put them in the chat and then you can use these to put together. Okay, Let me know if the link works. This is a Canva document. It'll come up as the template and then you'll just have to say use. If any of you. I don't know if some of you may use canva, some of you may not. I'll also share with you a. Hang on. Another document that has in it. A different format. I'll show them to you in a second. This one also has a. It's a Google Doc, so it has a listing. It's in a PDF format which just has a view. So let me go. Okay, so the Google Doc has kind of an area for. Gives it kind of examples. I'll just share this right now. So it gives kind of examples from creating an identity and setting some goals for the year where in what I usually usually like to do is Faith, Family, Fitness, Fun and Finances. Kind of using all the apps is an easy way to remember. These are examples of things that you can think about what you would put in and then just writing these down. If you have a piece of paper, just writing down Faith Family, Fitness, Fund, finances and some of the goals that you want to accomplish. And then in the. This document, if you use the Canva document, you can just Start writing the goals in that you have for different areas. And then outside of this session today is spending some time and putting together the pictures. And so I gave you in the CANVA document kind of a layout that you can use that will help to put together kind of your vision of what are the key pieces and things that you want to accomplish. And one of the things I've learned is when you have too many goals, you don't accomplish all of them. And so picking two or three that you maybe you want to accomplish in the first quarter that you're focused on, or two or three that you're going to focus on for the year, when you only have two or three, you're more apt to hold those to be able to accomplish them. So putting together the key things that you want to do for the year so that you will accomplish them and pick for different areas. You know, if this year is really focused on health, then what are those goals that you want to establish? Maybe it's getting a routine routine and having, you know, in the case of building new habits, it's establishing the routines that support those goals. You're doing the Living Proof program. You're setting up yourself for success. Maybe if you didn't get a chance on the first round to go through the modules, go through some of the modules and pick one or two new habits that you want to add into your routine. Whether it's sleep, maybe if sleep is your issue, go and find those and pull those in to be able to allow you to set up a proper routine. And in the past, we did share several different PDFs. I can share those as well. That kind of give you an outline for establishing whether it's your morning routine, your evening routine or sleep routine, or even during the day if you have exercise or things that you like to do, establishing those. And just like we did today, you really want to focus on celebrating your little wins. We often don't do that, and then we feel like we're not accomplishing. And those celebrating those little wins gets our neurochemicals in our brain going so that we feel good about what we've accomplished. And then that allows us to accomplish more. I know, for example, if you need to declutter using the Pomodoro technique, it's where you set a timer 15 minutes, 25 minutes, and you just say to yourself, I'm only going to do it for this amount of time, and then I'm going to celebrate and go do something else. Often declutter, fluttering. That's the Hardest part for me is getting started. So if I just say I'm only going to do 15 minutes and then I could do something else, often I end up doing an hour. So then I actually get into it. But it was it. For me, the hardest part is just getting started. So. And find your accountability, someone you can share your goals with to allow you to accomplish and then really visualize your success. I want you to take the, the vision of what you saw today in that visualization exercise and repeat that every single day. If you can get into that feeling of I am, I see, I feel what it's going to feel like at the end of the year, you will pull that forward to you as if you've accomplished it today and your brain will just work on it. It's funny how when we look back at the vision board we set for the previous year and we've done that visualization exercise on a regular basis, how much more we can accomplish as we go through. So I hope that helps you with your 2025 planning and just start thinking about getting those goals set and doing the things that you want to accomplish, just becoming the better you as you move forward. Because often when we're sick or we're not in the right place, we can put ourselves down and then we just don't have the energy or feel like accomplishing the things that we want.

So.

Barb has a question. Do you also have a link for Sachin's? Actually, we did a month or two ago outlining how the person we aspire to be. I think it might be in our modules. Yes. Actually the identity exercise that I just shared with you was from that I just took the what Sachin put together and categorized them into faith, family, fitness, fun and finances. And then there's a, there was a video with that. Barb, I can look for that and see if I can share that with you as well. Where he walked through the playbook. I just saw it actually when I was getting ready for this session. Is that what you were thinking, Barb?

It.

Yeah. I can't remember when we did it exactly, but it was like a month or two ago, I think.

Think.

I don't remember and I don't remember if he had a. Yeah, maybe he did have a video with it. But I just remember it was very powerful in the sense that, okay, you've got this vision of this person that you want to be and then you start thinking about, okay, how does that person start their day? It was really eye opening in the sense of like, oh, that person starts with this way. But I'm not starting my morning that way. Maybe I need to start my morning that way. The way that that successful person I am envisioning to be how that that person starts their day. Does that make sense?

Correct.

Let me. This one, he has a playbook. I'm going to share this with you. Let me just share.

I know there was like a list of questions that we went through and.

Yeah, let me. I have to look for it because the one I have is from the practice. Better because we have two sides of the program. We have the client side and then we also have the clinician side. I'll need to go back and look for the one that he would have.

Shared and I don't remember. Maybe, maybe it wasn't even in this. I think it was in this, within this program. But maybe it was something else that Sachin was offering outside of this. I'm not sure but I think it was within this.

Yeah, I took what he put together for our clinicians and took it and put it into that identity. So in this document the only thing I didn't do is include a lot of what he includes. As far as it was more about the questions. Let me just bring this back up. Too many windows.

Well, that's the thing. I also have too many windows open and I probably left that window open for months now. But I have to go back and try to find it.

It's crazy how we end up with so many things. Let me just share. This is the one that I put together based on what he originally did. So it goes through kind of acting. So these are the questions that he put together in creating a new identity and a powerful exercise. It is in your modules as well. And this is just asking questions. So integrity in tough circumstances, how do you show up? The difference is in his. He has examples of how he lives his life.

So that's the one that I saw.

Okay. It's this one I think. So here he. He has these questions environment. I just took these and made them more consistent to our program. And then here's super Sachin. These are the. Some of the things that he put together. I wake up at 6:30. I have gratitude upon rising. I have accountability Speak truth.

Is that playbook in our. In our modules?

Yeah, but I don't know if it's exactly like this, but it's similar.

Okay.

It is in our modules. So any questions for today? I know we had one at the beginning about what to do from release phase to maintenance. So I'll talk to that one. So from a release phase, when you conclude on release phase, day 42 is usually the end of your release phase. And then you have three days where you're still in the release phase but you're not taking the spray. And then when you move into maintenance, you're moving into maintenance. You'll start with oils and adding those in on a daily basis. You will. Let me see if I can find, I don't know if everybody has the PDF that we share for maintenance. Find that.

While you're looking for that. So since I, I'm on day 44 and I shouldn't have actually started.

Any.

Of the oils, but because I wasn't home and I was eating out, I've already added in like some nuts and some mayonnaise and, and probably I'm sure some butter. Okay, so what do I do today on day 44? Do I. Because I shouldn't even be starting anything. So I'm sort of confused on what I should do.

I would just continue.

Yeah.

So since you've already started adding in fats, just continue doing what you're doing. You add it, you probably still had. So if you finish the spray on day 40, your 41, 42, 43 would normally be where you're just letting the body set into the release phase, but that's okay. And you'll just continue on adding in fats. So this would be part of your week seven. So as you add in fats, the goal is, and I think it sounds like you're, you're adding in one a day, you added in some nuts, you added in some mayonnaise, you added some butter. Always checking to see how you're feeling as well when you add those things in. And from nuts perspective, I highly recommend that you add them in one at a time. We had a doctor who went through the program, she added in mixed nuts and had a reaction. Then she had to calm the immune system down again and then figure out adding in an individual nuts and found out for her that cashews don't agree with her. So when we add the mixed nuts in, it can confuse the body and then we have an issue. So if you do individually, that can also help. Here are the examples here. You can add in avocado oil, coconut oil, grass fed butter or ghee. Those are the ones that we highly recommend using. We don't recommend vegetable oils or the Hateful eight. If you can go into the Facebook group, we did post the Hateful eight and then the appropriate or the best recommended Oils and then nut butter seeds, avocado, coconut milk, olives, those are all things that you can start adding in. So I would just continue moving in that direction. And if you were using Omega 3s before or on your root cause assessment, if it came up that if essential fatty acids was a low, medium or high, I would highly recommend that either you eat salmon, you know, or cold water fish two to three times a week or you start to supplement with omega 3s because that will help to. Every cell in our body requires essential fatty acids. And omega 3s are high in anti inflammatory fats where omega 6s are high in inflammatory fats. And often with omega 6s. Processed foods that we eat or if we're eating out, we're always getting the Omega 6s. And unfortunately for most people who eat out a lot or eat processed foods, they're in a tough 20 to 1, meaning you have inflammation at a 20 and anti inflammation to 1. What we want to be is a 4 to 1. That's why the program is so important in getting the right fats and the right foods into our body so that we can reduce the inflammation in our body and continue to not feel the pain and the inflammation. And the water weight, that's what happens when you do the first two days of the loading phase and then you drop into that first week of the release. All that inflammation water weight that you've been carrying just flushes right out as you go through.

And what is the reason for only doing the release phase for 40 days? Why can't you? Because I lose so much weight. I was doing so well and now I'm sort of, now that I added in a little bit of this other foods, I sort of like settled down. Why can't you do it like an extra week?

We don't recommend it because what can happen is it backfires. So that's why we recommend doing four weeks of maintenance letting the body. We want to reset that weight set point in our brain. So whatever weight we start, if we started at 200 and now we're at 180, we want the brain to reset to that 180 so we don't go back to the 200. That's why maintenance is so important. And we're just resetting the whole system, allowing it to rest before and putting back in fats. Fats are key to our body functioning. And if we keep going too long, that's what can happen. You know, a lot of people do programs and they do it for a year and then they go well it's not working anymore. Yeah, because the body can't do it. Think about, you know, when you work out with weights and if you keep doing the same weight. So if you always lift two pounds, your body gets used to lifting two pounds and then it doesn't do anything anymore. So what we want to do is stress the body for a period of time and then give it rest and then go back into the release phase and stress the body again through that process and then go into maintenance. So does that make sense?

Yeah, that. Yeah, that makes sense now. So is it okay to, after I do the 10 weeks, as soon as that's over, go right back into two days of loading and then start to reset?

Yes, absolutely. Yeah. In the first round and then going into the second round, you can do it immediately after the four weeks of maintenance, you start right again. Then when you move into the third round, we usually recommend leaving two to three months in the maintenance phase and then moving back into the release phase. The reason again, is we want to give the body time enough to rebuild the fat in our system and also rest enough so that the third round will be successful. Because if we shorten our maintenance phase and go back into the release phase too soon, we're likely not going to lose the weight. The body will go into that fight or flight instead of into the rest and restore and the rest. So.

So first time and then I can immediately go into the second, and then between the second and the third. You said to stay on the maintenance for how long?

Two to three months.

Okay.

Yeah, roughly. Just you play it by your. Usually six, two, three months would be what, eight weeks. Roughly eight weeks. In the maintenance, normally you'll do four. You want to do like a six to eight weeks. At least push it out a little and then start again.

Perfect.

Thank you.

That's just. That's just to ensure your success. Right. You don't want to load if you don't have to. Right?

Yeah, I agree.

Thank you.

Yeah.

So let me just go to. So any other question for today? Open to any questions. I'll just. I can walk through Lori. So for your first week, you're going to be doing your add in fat. Then week eight. We really like to encourage adding in some kind of strength training or body weight exercises two times a week.

Week.

We want to increase our muscle as well as we're going through this program through the release phase. I know one of our clients use the. And you all have the scale, and on the scale you can monitor your body makeup. So the Amount of muscle you have versus the amount of fat. And most often what we find in the release phase. Some people might lose a tiny bit of muscle, but hardly any. Most of it is fat. That and then when you move into maintenance, you want to start, you want to build the muscle and keep the muscle that you have. So by adding in strength training or body weight exercises that can really help to do that. And then on those days, so you want to add in starchy carbs on your chart. It gives you a list of starchy carbs that you can add in. Whether it's sweet potato or any, any of those root vegetables are really good to add in for starchy carbs. And I would highly recommend that you don't do it every day nor every meal you want to do maybe three to four times a week. If you plan your weeks out, it's focusing on where you're going to fit those in. If you like to go out to eat on a Friday or a Saturday, maybe that's the time that you add those in when you're out. And then similarly your exercise two to three times a week. If you're just starting out, you definitely don't want to do two days in a row. We often don't recommend doing two days at all in a row, but doing say like a Monday and a Thursday, or picking the days that you're going to doing the workout. And then week nine is starting to add in some miscellaneous foods and just trying what works for you. From that perspective, when we're going through maintenance, we're looking at what causes different issues. So for me, for example, when I did maintenance, I kept getting pain in my stomach and I couldn't figure out what was causing it because there were a few things that I had added in. And each time I was kind of trying to narrow it down, but I was having difficulty. The second time, same thing, I went back in the release phase. Everything went away. Same with, I was getting a rash on the bottom of my left leg, only there couldn't figure out what was causing it. So I ended up doing our food sensitivity test or food inflammation test. And what I figured out for me, it's eggs. Eggs, it's egg whites. Because all the other things that came up, I don't normally eat anyway. Actually the other one was ginger. And I put ginger on everything. So those two things I've taken out and the rash on my legs, gone, and the pain in my stomach's gone. So other than that, that just helped me narrow down what was going on so you may experience some of those things as you're going through maintenance. And it's trying to figure out what you added in. And. And those symptoms come up two to three days after you actually had that food. So you're just trying to journal. That's why I was saying maintenance. Keep journaling, keep taking the pictures, Keep doing the things so you can see. Okay, I added in this nut on this day, and I really felt sick to my stomach, nauseous, or maybe for some people like me, if I add milk in, I get congestion. I've pretty well had congestion. My nose was plugged since I was 20, and it took till I was 50. And my doctor recommended in my 30s, take lactate, take lactate. But milk has two components. It has casein and it has lactate or lactose in it. Some people react to casein, some people react to lactose. So I did the lactose thing, but I still had the reactions. So it wasn't until I was, like, in my 50s, I finally took it out completely, and voila, my nose and my congestion went away. Like, wish I had known that when I was, you know, five, right when I was going through that. And then I wouldn't have gone through a lot of the things I went through. So the food inflammation test is amazing. Really helps in understanding if there's anything that's troubling you, you can really get to the bottom of it as you're going through.

Let me ask one more question. I saw Joanne just put on here. So when you do the loading phase, you're supposed to have 3,500 to 5,000 calories. And the first time I did it, I ate all really good foods, and I put in the macadamias and the avocados and anything that was, like, high calorie. And I think. I mean, one day I think I only got to, like, 4,000. Another it was like, 42. I was, like, dying when I do it the second time. And I know sugar is bad and bad food is bad and it's all inflammatory, but is it okay on those two loading days if I added in, like I went to Cheesecake Factory, you know, one meal is like 3,000 calories. Is it okay to do that in the loading phase?

Yes, it is okay to do that. What will happen, though, as you move into the release phase? Often, because we have so much inflammation from those foods and the things that we eat, it you'll have a little bit of detoxing at the beginning, but it just helps you get to that point. Of getting the 5,000 calories without being so sick and feeling. The other thing I would recommend is, especially on the loading days, is to take the 8 ounces of water and apple cider vinegar and add that in. That will help manage your blood sugar, but it'll also help with digestion. So if you can just take that tablespoon with the apple cider vinegar and water before you eat, especially a bigger meal, that will really, really help with digestion.

So like how many times a day? Because you're eating constantly. So how do I know?

Yeah. On a bigger meal, when you're sitting down to have a bigger meal, I would have it before that.

Okay. So at least sometimes a day.

Yeah, yeah. And how much water?

Sorry? How much water with the vinegar? 8 ounces and 1 tablespoon of apple cider vinegar.

Yeah. And we, when you use the apple cider vinegar, look for the one that has the mother in it. That's usually a better quality one that you can use. And that will just help with digestion because a lot of times for many of us, especially if you have thyroid condition, our stomach acid is low and we need stomach acid to digest our food, especially protein. Often we are, if we're deficient, we're not getting those amino acids in, because protein, I always say protein is like a train. And we have cars on the train and the cars are the amino acids. And we need the acid in our stomach to cleave each of those amino acids off because once they get to our small intestine to be digest or to be absorbed, we can't absorb the train, we can only absorb the amino acids. And so we want to cleave those off and to be able to absorb those in.

And I have the capsules that's just as fine to use instead of the liquid.

Yep.

Yeah, perfect. Just drink some water with them.

Yeah. Thank you.

Joanne, is the 35005000 calories for two days necessary? If I'm beating every. Yes. I would still think even though you've been eating everything, you may most likely, if you were to tabulate the amount of calories you were eating in a day, and it probably was not 3,500 to 5,000. So I would still recommend that you do that for the two days and then move into the release phase. I know, I often think I just want to get out of doing the loading because it's so hard. So, any other questions for today? Awesome. So good luck for those who are getting started again. Woohoo. It's going to be exciting next to see the next set of release that's coming for you guys it's going to be amazing. I just know the times that I've done the program whether it's just to reset my system or the times I did it to lose the weight. Amazing. Just amazing to get to that point where you feel proud of yourself for accomplishing what you set out to do so put together your vision boards put them up where you can see them go through the visualization exercise every day do the I am I see and I feel because when you do that you're going to pull that vision of what you want to accomplish to you to today and that allows you to pull it closer and get there quicker as you're going through. So I've enjoyed sharing with you today. Have an amazing week. Deepa will be with you next week. Good luck and happy New Year everybody. Take care.

Happy New Year. Thank you.

You're welcome.

Have a good.