MRP Q and A with Anna Lisa [Sept 20, 2024]

It.

Hi, everyone. Welcome. Welcome, Denise. Welcome. Mira. Just as we're waiting for others to join, just get thinking about what your hope, what your greatest win was for this past week. Just going to let everybody know we're getting started. Just going to send a message out. Let everybody know we're getting started. Hey, Cat. Good to see you. There's that little baby.

So cute.

Looking good. As everybody's joining, start thinking about what you're really your biggest win for this week or smallest win, something that you want to share that you're proud of. And we'll get started shortly. Just give a couple of minutes for people to join, But we can get started with just going through our wins. Hey, Jen, Good to see you.

Lisa.

Love your dancing.

I know I'm getting better. I'm. I'm happy that I'm able to move much better without, like my feet, like swelling up and then me struggling to walk up the stairs at the end of class. So it's been, it's been better. So I'm happier that way. Good. That sounds nice.

Celebrate you for the list of things you cook. Oh, my gosh.

I.

The herbs, the spices, all the different vegetables you put in you.

Yeah.

Amazing at coordinating that. Congratulation.

It really helped because I was listening to a podcast and I don't think I mentioned it. I forgot the, the author, but he recently came out a book, I think it was called Fiber Fuel by William. Forgot his last name, but he's a doctor that studies intestine. I forgot that, the terminology for it. And then the podcast, he mentioned that if you can incorporate at least 30 different types of herbs or plants, vegetables, then it would help your microbiome or your, your, your gut. Intestine. I'm like, okay, I guess that'll be my challenge. So I tried throwing in as much stuff as I could for this week and, and that really helped. It made a big difference because I think I mentioned that I noticed I was much happier without having to force myself to go through affirmation, writing stuff down. And then my work productivity has, like, skyrocketed. I'm just like, oh, I'm not in that slump anymore like I did over the summer. So it's been, it's been better.

Yay.

I'm so excited for you. Congratulations. And I'm looking forward to your competition or what, what do they call?

It's just a showcase.

Yeah. My oldest daughter does salsa dancing and we've been a few times to her showcases. They actually presented at the CNE one time, so that Was kind of.

Did they really?

Oh, that's amazing. Yeah, it took my dad and my mom. My dad was in a wheelchair at the time, but. But it was a chance for them to see her dance in a kind of a professional environment. But it was sort of, you know, like a fun thing.

Oh, yeah.

Really good. So thanks for sharing, Jen. Appreciate that. Next on our list. Mira.

Yes.

How was. What is your one thing that you're celebrating from this week that you're most proud of?

I went to a restaurant yesterday and just took some lettuce salad with lemon, which was very difficult for me in front of everybody. I mean, they were all commenting, but I did it, so I guess I was proud.

Well, that shows strength, right? The decision that you're on a path and you're gonna make it happen no matter whatever's going on. So congratulations. It's not easy to stand out, but in the end, when you hit your goal, they'll all be going, oh, maybe we should be doing what she's doing.

Actually, I. I noticed that makes a difference, too. My skin got better. So if you continue with that, people would then ask you what your secret is.

Yes.

You tell them what you know. Tell them proud.

Especially when we're older. We don't. We want to look younger. Jennifer, welcome. If you can unmute and just let us know what you're most proud of. If not, put it in the chat and we'll talk about it.

Hi.

So what am I most proud of? I don't know. Getting through the first week. Yeah, I think the first couple days was difficult. Just try.

It was.

It just felt a little bit chaotic just trying to figure out, like, oh, my gosh, what am I supposed to eat and how long is it gonna, like, just, you know, figuring out what I was going to do and how long it was going to take to cook things and, you know, what is my family going to do different for me and, you know, whatever. But I like to cook, so I've started thinking of ideas of what I'm going to make. I also figured out that I need to make double portions so that I can take it for lunch the next day because I don't have time to do that.

Yeah.

So, yeah.

Awesome. Congratulations. That's exciting. You're a trooper to make it through the first week.

First week.

Keeping it simple. That's the. And I love that you picked up on what you cook for dinner, you have for lunch next day. So you really cook one meal. For those who are getting started, same thing. Cook one meal a day so that next day is easier. You come home, you can cook the next meal and just helps you get through. And all you need is a little bit of prep beforehand that will help you make it even easier. So congratulations. That's exciting. Thanks, Denise. What's your win for this week?

Part of, like, what you guys just said made me think of. It's maybe it's different. It's undoing some knowledge that I had from other programs similar than this. So unlearning, leaning into the recipes, I'm kind of lucky I'm in, you know, Chicago metropolitan area. We have a food delivery service called Imperfect Produce. And I can pick organic meat. I can pick all organic fruit and vegetables and stuff like that. So I just look at my list and if it's on my list, I buy it and I make sure I have like, you know, some of each of the free. And so, yeah, cooking more. I made fish. I don't usually make fish. It wasn't terrible. It would be a lot better with butter later on.

Using broth to cook.

That one I cooked. I cooked it just like the recipe for lemon chicken in the perfect recipe, except I didn't have asparagus on the bottom, but I just put it in on a, you know, that baking sheet stuff. What do they call it?

Oh, parchment paper.

Parchment paper. That's amazing. I cooked venison burgers.

Huh. Very good.

I tried sauteing them and still burnt the pan. So the only way to cook them is to like make them like mini meatloafs or something and.

Yeah.

And bake them on parchment paper. Huh.

Also use broth in your pan.

I did, I did, but I got distracted by a minute.

I know how that happened.

You know it.

There was babies born this week. I was helping with my own grandchildren while my daughter was doing that. So, yeah, it's been chaotic, busy weeks.

So amazing.

Thank goodness for having food prepped on Sunday. Yes.

Makes it. And then encourages us not to go off plan because we don't have prepped especially. And often if you are hungry and cooking, try drinking some water that can tie you over till you can sit down to actually get to your meal. Awesome. Tony, how are you know you're about to get started again? Yes, I. I see that it's coming tomorrow. The spray.

I can't wait.

I just can't wait. But I have to wait. Yeah, I'm excited to do it again.

Yes, I am.

Okay, great. I love it.

Yeah.

Awesome. And Jen. I don't think we heard from Jen. Oh, yeah, sorry. Yep. Jennifer, Katie, I know you're with the baby. You may not be able to unmute but what's your win for the week? You're coming up on the end.

I am.

Hello everyone.

Yeah, I have this 15 month old here so I appreciate, I think it was Jen at the beginning who talked about the 30 herbs. So I think that you know, I'm right almost at the end of my maintenance and it's been wonderful. But I realized and for me the journey has been about health and so I do want to focus a little on the gut. The gut biome and thinking about, I was just googling some of that today about maybe making ginger tea and some other things. Just part of my regular thing. But my win for this week is with the baby, I guess lifting, twisting, squirming baby. I had thrown out my back about 10 days ago or two weeks ago and just staying the course, continuing to stay focused. My back is just back. I'm back to my regular healthy back.

Awesome. That's great. And congratulations for that and, and getting to completing your program, especially with that giving you do with your 15 month old grandchild and your mom. Those are both 7 year old mom.

Yeah.

So for those of you who are just beginning. Stay with it, trust it, trust the process. This is such a special community. It is such a, a good program.

Yeah. Awesome. Thanks Kat for sharing. Sangeeta, what's your win for the week?

Hi Annalisa.

Hi everyone.

My win is probably similar to Mira's. I've this week has been very busy for me with work and outside events. So I'm really happy that I'm trying to be mindful of what I'm ordering at restaurants and then when I can bringing the lunch to the, the office. That stuff I've made homemade.

So that's good.

That's what I did this week because I was out every night this week.

So yeah.

Awesome.

It's not easy when you're out, but you can do it, right? Susan, if you can unmute. I don't know if you can just. Oh, you're working. So you're just listening. If you can put in the chat what you're most proud of for the week, you're doing great. She just hit her 10lb loss. Way to go, Susan. That's so exciting. So we have some great things today as we get in. Hopefully I didn't, I don't think I missed anybody. If I did. Put up your hand and make sure. I know, but I think I got everybody. So as we're Going through the one thing that we often deal with is stress. And one of the, I guess, hallmarks of our program is really shifting the body into that parasympathetic state. And Satchin has been teaching for quite a while this physiological side that is really good at helping us to. To relax and shift into that state quickly. So I just want to practice with you doing this. Thank you. Cannot mute, but I'm saying, oh. So I'm happy getting my energy back. Sleep is improving. Yeah. I remember just before we go on, Susan told me last night she was able to, after she ate, vacuum. I mean, how many of us like, just having enough energy to clean the house is like, yes, that's awesome. So from the physiological side. So I'll explain it. And then we're going to do three of them just so you get a sense for how you can relax the body fairly quickly by just focusing. So sit up straight in your chair. You're going to take a breath in. So normal breath. Just breathe normally. And then you're going to take a normal breath in into your belly. And then at the top we're going to take another sip of air and then we're going to release it through a physiological sigh. A sigh like when we go. So the key is going to be for taking in and then taking another one right at the top and then sighing. Yeah, there. Jennifer, you're already doing it. So ready? We're going to do three. And I'm just going to. I don't know if the music is playing, but that's okay. So ready, we're going to go in. So we just normal breaths and then we breathe in and breathe into your belly. You don't want to breathe in up here. When you're breathing in up here, that puts you in a fight orf flight state. So even throughout your day, try to keep focusing on breathing lower into your belly because that will keep you in that resting. Just going to mute. Mute. Okay, so ready, let's go. Breathe in and then at the top take another sip and then sigh.

And.

We'Re going to do it again. Breathe in and then sip at the top and then sigh. And when you sigh often, you'll feel your whole body goes and drops like you get this feeling. Ready to keep breathing. And then we're going to breathe in and then at the top and then sigh. So whenever you're in a stressful state, like I was getting ready to present on Monday night. There you go, Jennifer, you got it. That is perfect. That's what's Supposed to happen, actually. So Monday night. And I was stressed, stressed, stressed. And I was trying because I was getting ready for this major presentation to a big audience, and I needed to do this, like 10 times to get my body to calm down before I did it. So just by practicing that, and then when you're in a situation, reminding yourself that you can do this to calm yourself down is important. So for today's topic, I was going to talk on gut health. And that was a great introduction, Cat. Thank you for that. Let me just get my presentation set up and share, and we're just going to go through. This one.

Okay, let me just put here.

And so gut health is really important because gut. The gut is related to both not only what's happening in our gut, but also what's happening in our body. And for as long as I can remember, I struggled with gut pain. Relentless, debilitating. Been to hospital so many times because of it. I've had constipation probably since I was a teenager, off and on. I mean, I thought it was normal to go to the bathroom only, you know, maybe once, twice a week, because that's what I thought was normal. Let me just turn this off and. But as I had my third child, my pain just grew worse. I can vividly recall, you know, moments of waking up in the middle of the night and having to go to the bathroom and then passing out and breaking my nose by hitting the toilet roll. I mean, so many things happened to me. I can remember one night when the pain was so bad I made it to the chair somehow, I don't know how. And I was able to arouse my husband. He came over. I couldn't talk to him. I couldn't see him, but I could hear him. And he was trying to call 911 on the phone. And that was just, like, scary because he thought I was gone. And they took me to hospital. And all that I got told was, oh, you have ibs, drink more water, eat more fiber, and you will be fine. Well, yeah, that never happened. Although we should drink more water and eat more fiber. But for me, it was a lot more that I had to focus on. And this program is really what has helped me to be able to resolve a lot of my health issues, both by the way we organize things with the food leaving five hours between your meals, and lots of things that really help. And recently I just did my food sensitivity test, so that's going to help with some of the pain I was dealing with with eating eggs, for example, which I didn't realize I can't eat egg whites. So let's go through. I want to focus on, you know, a lot of times we come into this program and whether we may or may not be the guy on the right or the woman on the right, and what we want to be is what's on the left. As we're focus through, you know, the guy on the right is panicking, things are going wrong and we want and we're kind of resting from the inside out, we want to focus on moving to the left where things are more calm. We don't have the pain, we feel great, we don't get the bloating, etc. So in order to improve our day, and I use this kind of literation is our day, is our digestion, absorption and our elimination. So these are key areas that we focus on. And I'm just going to tip the iceberg and you have a module on digestion and Deep has done a great job of explaining in more detail. So I'm just going to give you some key things as we go through to think about. But I often this love this little post here. I just want to let you know this is the right way to weigh yourself versus the way we are doing it. Then we get a better result. Just some fun. So digestion often, you know, when we think of enhancing our digestion, it's the stomach area that we're really dealing with issues. You could be dealing with heartburn or acid reflux, maybe sometimes you've had bloating or gas. And what we want to do is really focus on adjusting the acid that's in our stomach because that helps to improve our immune system. So what can you do? I mean, there are five Cs of digestion and you would have seen this if you've been through the digestion model. But really focusing on choose, chew, chill, cherish and check. Choose. Choose is real food. So whether you're starting in the release phase, you're choosing lots of good vegetables and fruit and herbs and spices that are all great for helping to improve our gut. You want to reduce your sugar intake. If you're moving back into the lifestyle or you're in maintenance, you want to limit the hateful eight vegetable oils. You want to reduce your sugar intake because sugar feeds bad bacteria in our gut. And thinking about if you're in lifestyle, how much sugar are you eating a day? Read your labels and try to understand if you're in the release phase, making sure that your spices or things that your condiments or Anything that you're using doesn't have added sugar in it. There was a research study done in Loma Linda University in which the participants were fed different forms of sugar. And what they found out is that it decreases your immunity system by 50%, one to two hours at one to two hours after you finish eating the sugar. But what's crazy is your immune system for five hours after that is decreased by 50%. So it's definitely. Sugar is not what we want to be eating. So. And that would go with carbohydrates, anything white. Those are all things that you want to, you know, think about, even if you're back in lifestyle. You know, for example, a chai tea latte has 25 to 42 grams of sugar, depending on the size that you're taking it. If you're drinking juices, those are also, it's better to have the apple or the orange with the fiber. So just be mindful of those things. And did you know 30 grams of undigested carbohydrates can create 10 liters of gas? So think about that. When I grew up, we had milk bags. There were three milk bags. Take three of those, you know, containers, plus one more. That's 10 liters of gas. No wonder, you know, our pants, when we get bloated, we can't fit into our pants anymore. And that's the equivalent of the gas that could be produced from not digesting one bagel or one muffin or even just half a cup of pasta. And most often, if you look at most people out there, they usually are having two servings of carbs with a meal. So think about that's 20 liters, potentially 20 liters of gas. That's crazy. And protein digestion. I put a train here because I often use this as an analogy. If we don't have enough acid in our stomach, we can't digest our protein. And protein is like a train. We have many cars. And in a protein, you have many amino acids. And those amino acids have to be cleaved off in order for our body to digest them. And if we're not digesting the proteins, then we're having difficulty. If you have smelly gas, that's probably a result of not being able to digest your protein. So these are kind of signals and things that you want to pay attention to. And carbohydrate digestion starts in the mouth 2, 20 to 30 times. For those of you who are getting started, this may be the one thing that will help with your digestion. Carbohydrates get digested in the mouth when they get to the stomach. The stomach doesn't have any teeth, so they can't be broken down. So if you're chewing, you shouldn't see any particles in your poop. And chill and cherish. So we just did that physiological sigh. That's something. Three deep breaths before you eat can help put you in that rest and digest state. That allows you to be in the digestion where the body will start to produce what it needs in order for you to be able to digest that food, but most importantly for you to then be able to absorb it. Because we eat, eat food to get the nutrition from it, and it's simple to do is also, from a chill perspective, stop eating three hours before bed. You are eating within an intermittent fasting window. You want to have your last meal at least three hours before bed in order for your body to prioritize sleep instead of prioritizing digestion. And then gratitude. Cherish, cherish. Maybe some of us like to pray before we eat. Some of us have gratitude and thankfulness for the food and for all the people that prepared the food or picked it or grew it or all the things that go on. And the other key piece is mindful eating. When we prepare our foods at home, we start to get the salivary glands going and the digestion because we're seeing the food. If you're sitting at a restaurant when the food comes, spend some time just being mindful about what you're eating, you know, appreciating the food that you have in front of you. And then that will help get the digestion going to make it better. And the last is check, check your poop. You know, if you have undigested vegetables in there, then potentially that's suggesting that you're having difficulty with digesting. If you're finding that you're still having digestion, especially in the beginning, what you may have to do is cook your vegetables a little bit to break down the walls to make it easier for you to absorb the, the, the. Or to be able to digest the vegetables. Using a squatty potty can help by elevating your legs. That will help with the elimination. We'll talk about that in a minute. So what can you do if you're really still struggling with digestion? So one of the key things, especially if you're getting ready for loading, you want to be using some form of apple cider vinegar with that has the mother in it along with 6 to 8 ounces of water. Take that before you're going to start eating, that will help to start to bring the acid up in your stomach. Some of the, the. A lot of times when we go to the doctor, you'll be prescribed with something that lowers your stomach acid. Because the acid in our stomach is like the pH of 2. The battery acid in your car is a ph of 1. So when your sphincter opens and that acid goes up, it burns. And so often we think it's because it's high acid, actually it's low acid. And what we want to do is have enough acid in our stomach to digest the food. Otherwise the food ferments, creates gas and that's what bubbles up. So there are a couple of things you can do. Start with the apple cider vinegar. If you're still struggling and you need additional support, potentially the digestive enzymes might be the next option. And then you can look into doing betaine with pepsin. That can also increase the stomach acid if you have ulcers. You know, talk with your health coach a little bit about that so that you can determine what's best as an option for you from an absorption standpoint. So we have the small intestine, the pancreas and the liver. And these are some of the things that we want to improve on in relations for nutrient absorption. And what happens over time. I know in my case, this is likely what happened to me because I am gluten sensitive and I liken it to the shag rug versus the Berber. So if you think about your hands, your fingers are like your villi that are in your small intestine. And that's the surface area that you have. And when you stretch that out, it might be like a football field, you know, of area. But what happens over time is as those villi get worn down, you now only have like your knuckles and the surface area of your knuckles for absorption. And that makes it more difficult to get the nutrients into our body. And we want to make sure that we can rebuild and resupport that in our gut. And often what can happen as the villi get worn down? They can also, I guess, let's say the wall can be leaky gut or whatever you've heard that term, leaky gut can open and then things that are supposed, are not supposed to get into our body can get into our body. Because when you think about this area here, these are all the things that are outside and in the blood vessel. That's all the stuff inside. And we want to make sure that that isn't getting in. And our Intestinal Wall is only one cell thick, and 70% of our immune system is wrapped around that area. And the gut and brain are like two best friends that communicate with each other. And when the gut is unhealthy, we are unhealthy. And so one of the things that can help if you're having difficulty with absorption, maybe in your root cause assessment, there were things that came up that suggested that you're having difficulty with vitamins, minerals and things. We created this reset pack. It's really designed to help with mitochondrial support for energy, to help with stress, support with immune support, for detoxing, for toxin elimination. It also helps with sleep support for restful nights. It's got metabolic support for energy as well, inflammatory support to bring down our inflammation and nutrients for balancing our hormones and our gut. And then, most importantly, is longevity. So effective elimination research today has shown that many of the symptoms that we're dealing with are usually a result of poor gut bacteria. And by fixing the gut bacteria and healing the intestinal, we may be able to reverse the symptoms. So, as I said, when your gut microbiome is healthy, you are healthy. And it's this imbalance that we want to write, and that's what you're doing in this program, is you're, you're working on rebalancing your gut microbiome by the foods and the things that you're eating. And when you're off kilter, it affects your rest, it can affect your stress. But you want to include these vegetables, fruits, herbs and things. But also we have need for prebiotics, probiotics, and this new topic called postbiotics. So our gut is home to. Our, our gut is home to trillions of bacteria, and they're tiny living organisms, good and bad bacteria, that populate our large and small intestine. And it's a delicate ecosystem in our body. And we have several microbiomes. We have our gut, we have our skin, and we have an oral microbiome. And they all play a role in our mood, in our sleep, and our mental health, weight management, and exercise performance. There was research done where they took the microbiome from a obese mouse and they put it into a thin mouse, and that thin mouse became obese. And then they had the, they took the microbiome from the thin mouse, put it into the obese mouse, and the obese. I think that's what I said the opposite way. So essentially, if we take the microbiome and adjust it and rebalance the good bacteria, our body will right itself and we will lose the weight. So this topic of prebiotics, probiotics and postbiotics. So prebiotics are just the fiber. It's the fruits and vegetables. Vegetables that you're eating and getting that diverse number of fruits and vegetables. There is a veggie mash. I'll have to look for it and then post it. There is a veggie match if you have difficulty with digestion or getting things in that you can include. That will give you lots of different prebiotics to help regrow the probiotics. Because really the prebiotics are the food for the probiotics. And probiotics, of course, are the living beneficial bacteria that consume certain foods or supplements. And these bacteria are for our gut health. By balancing the gut flora, we want to make sure that we have a balance between good and bad bacteria. And the last thing, postbiotics, this is a new topic that's coming out and it's really what the. When the probiotics eat the prebiotics, we have postbiotics. And it's kind of like I likened it to the poop from the probiotics, which is funny. But it's substances that get digested when the probiotic. Sorry. That are digested when the probiotics digest the prebiotics. And they are. They aren't. They're not living organisms like the probiotics, but they do have beneficial molecules that really support short chain fatty acids that support rebuilding our gut bacteria barrier, that have peptides like the GLP one, which a lot of people are talking about from a ozempic or semiglutide or things that people are using, and enzymes and acids that really help to reduce inflammation and modulate the immune system as well as rebuilding the gut health or the gut wall. One of the things that you can include to help heal the gut lining is collagen. Once you're completed through the release phase, you're back into the maintenance phase. You can start reintroducing the collagen. You can either add collagen or you can do bone broth. Bone broth is usually with the gelatin is really great for healing leaky gut system, reducing inflammation and improving your gut bacteria growth. And the other piece is toxins. We definitely want to remove toxins from our environment. Whether it's the food that we're eating, the water that we drink, the air in our place. The more toxins, the carpets, the things in our house, the more we can reduce toxins and stop bringing those on board, the better our body can function. To release those toxins out of our body and then the better we will perform. And a recent study from China looked at the healthy gut. And if you want to live past 100, this is going to be one of the keys to making sure that you do. So congratulations for taking control of your health. 50% of what we do is eat, move and sleep. 20% is our environment and toxins. 20% is really our genetic predisposition. And 10% is what a doctor could help us with. So 70 to 90% is in your control and you have taken that control back by doing what you're doing with the program. So no guts, no glory, no story. And we want to really focus on aging gracefully. It starts with reversing from the, the resting from the inside out, improving your day, your digestion, absorption, elimination, and really nothing ventured, nothing gained. So any questions on digestion? Let's see. So thank you. Can't unmute but say okay. Yep. Does gluten free pasta have the same risk? Yes. Gluten free pasta is carbs. And so you definitely want, depending on what phase you're in of the program, adding in those. It's usually if you're in lifestyle, it's going to be two to three times a week that you add in some form of gluten free grains in your program. You don't want to have them every day and you don't want to have them with every meal. And you can substitute with Palmini noodles. Have you tried Sangeeta? Have you tried Palmini noodles?

No.

What's that?

I haven't.

So Palmini noodles is a zero carb, zero sugar.

Oh.

And it really helps with. It doesn't spike your blood sugar. So that's something you can use. Yeah. If you go to. I usually find them at Longos or in Canada. I don't know if you're in Canada or the States.

No, I'm in Canada.

I'm in Toronto.

Yeah.

So I've, I've seen them at Longos in the section.

Is it a vegetable or what?

What is it?

Yeah.

Is zucchini noodles kind of the same thing like those?

Yes. You could do zucchini. Yeah, zucchini. Those are similar. They're. The Palmini noodles are crunchy and if you're having pasta, that's a great way to get it in. It just, it's a little bit different. So you get used to it. But then you're gonna love it. I love it.

Right?

Yeah.

In other ones you can get rice, you can get linguine noodles. You can get spaghetti. They have all combinations of different things that you can include.

Okay, perfect.

Thank you.

You're welcome.

I had one question, since we're on me right now.

The one.

The slide that you showed the. The toxin one. Yeah. So the one on the left, I'm just gonna. I can't remember, but it had like the cherry tomatoes and it had. It had. That's an apple celery. So I didn't understand that the. The Dirty Dozen. Does it remove toxins or is it like.

Yeah, no, sorry, I didn't explain that slide. Yeah, so let me explain. So the environmental working group every year. And that's an older slide. So I'll try and post the link for ewg. They have a list of. Every year they post the list of the fruits and vegetables that the highest toxins in them. So the Dirty Dozen, we always want to buy organic and the clean 15 are fine to buy normal. So if you pay attention or sign up every year, they'll send you the new. Let me look up clean 15. 30 dozen. Every year they send the dirty dozen out so you can get a sense for what's clean. Here's the. I'll just post the link there. That gives you kind of the list of things to really focus on buying organic so that you have less issues. Thank you.

Thank you.

That helps.

Yeah, that helps.

You're welcome.

And if you can afford to do all organic, that would be your best option. And a local farmer would be the even best option. If you can find one that you can, you know, assure that they're doing the proper thing, that would be your best option long term. Because then your fruits and vegetables come locally. They don't come from far away. Right. Oh, thank you, Eva. Trader Joe's has a palm noodle. Excellent. Yeah, you could probably pick up Palmini noodles at any natural food store too. I'm sure Healthy Planet has it. Jen said. Excellent. Thank you. You guys are awesome. I don't have to do anything. I'll just come and you guys. Depends on the location of Longos. Yes, I agree, Jen. Sometimes I see it, sometimes I don't from that perspective. So any questions about the program? Those that are getting started, those are started. Those moving into lifestyle maintenance, Anything. Oh, I have a question.

So I'm still getting used to things because it's my first week. So I noticed that for vegetarians, they have the option to use egg whites and cottage cheese.

Yes.

Is that an option also? Is that option also available to those who are not vegetarian?

Yes. Yeah.

All those Proteins you can do. It's just if you are vegetarian, we usually recommend that they include if you're only eating vegetarian that they include the pea protein powder.

Right.

As a option because there's just not. They can't get enough protein in with the options that they have available to them.

Cool.

Any other questions for today? One thing, Jennifer, as you're moving into your second week, if you start to deal. Constipation is one of the issues that a lot of people do. When we take fats out, our body doesn't often if our vagus nerve hasn't been working properly, the communication from the brain to the gut can slow down or is slow. If the vagus nerve isn't working. There is a module called activating the vagus nerve which gives like a couple of key points of what you can start to include in your day. If you experience those things humming or tongue scraping or gargling till your eyes water can activate that vagus nerve. So just pay attention to this those things. If it does come up, we usually recommend that you start to add in calcium, not calcium, magnesium citrate as a way to help move things through or if it's really difficult, you can add in senate. So just pay attention. You may not have issues, some people do, but just have that on board so that you can make sure. Because if you have constipation that plateaus your weight loss. Because the liver, whatever the liver is detoxing today. If we don't eliminate tomorrow, it's retoxing. So we're not able to shift and move those. So the gate always must be open to flush things out. Has anyone found essential oils recommended in Canada? Yes, we work with a company out of. I think she's out of Vancouver. Let me just look up and I know Sachin and Deepa also do dutera essential.

Can we use essential oils while we're in the release phase?

Recommended to wait and do them in your maintenance phase.

Same skin care and things like that.

Pardon me, sorry.

So even in skin care and things like that.

Skin care depending like if you're doing it on your face, I would you do that on your body. I would highly recommend you use the fractionated coconut oil instead. That doesn't absorb into the skin, but it still provides moisture like a barrier so that your skin won't feel as dry. Often as we get into weeks four, five and six, our skin can start to feel dry. But by using that fractionated coconut oil will help. But yeah, essential oils is not. We're trying to take out all oils, although we do we have like lavender oil but you're going to put that and diffuse it. So there's ways to use the oils by diffusing versus putting them on.

I can't find.

There's a parasympathetic oil that we have included in the past. Find it offhand at the moment. Like it's blue something.

I can't find it at the moment.

Paris. Oh, vibrant blue essential oils. This is one. There's the link. This is one of the ones for parasympathetic that we recommend is helping the body shift into that parasympathetic state, which is often for many of us. We've been in fight, flight or freeze for so long that getting into that restorative state. All the components of the program, the seven pillars are designed to help to shift that. But getting out in nature is really important. Walking, grounding, these are all things that are going to help you. Sunlight. Satchin has tasked us with getting five hours a day outside. So taking our computer outside and working and just getting out and making sure. If you go for a walk, taking your glasses. My glasses have a. A what do you call it, like a sun on them transitions. So I've take those off and don't wear your hat for the first 15, 20 minutes. Let that sun get into your eyes. That resets your circadian rhythm. That will help you in create more melatonin for sleep. Especially if you're dealing with sleep issues. That number one thing, getting in the morning, getting 20 minutes of sunlight in your eyes will help tremendously. Jody. Yeah. Is right. Yeah. Yeah. I think the essential. The Viber blue. I think she's out of Vancouver. Dr. Lisa Lewis, you've raised your hand. Can you unmute or do I need to give you opportunity to. Hi, I unmute it.

I have a couple of questions in reference to do you have a. I'm getting to the last week of the release and I. And I think I'm getting really low on the spray.

You should be okay.

I should be okay. Okay.

You should be okay.

Okay. Because it's getting really low. Maybe I spray too hard.

Maybe more comes out. Thank you. Yeah. So as you get to. So you're gonna finish on day 42.

Which is a week from. Which is a week from today.

Right.

And then I don't know, it's like really low.

So your body's already got the benefit of the spray over the five, five almost. You'll be probably five and a half weeks. There's only a couple of Days left. You'll be fine. Okay, 43, 44, and 45 are going to be days. You're not going to take the spray anyway. And into the maintenance phase for day 46. Okay, so you'll be in maintenance when you go to the event.

Yeah, so I'll be in maintenance on the last two days of the event. I think the last three days of the event. Because I'm leaving on Wednesday and the last day of release is Friday. So I'm bummed because I won't have my scale for which scale to do the last. To do the last reading. But I'll just have to do it on Monday when I get back.

Yeah, or I'm sure you can find somewhere to do it. Although it'll be different. It'll be different.

It'll be different. So I wanted to use the same. Yeah, use the same scale.

Use the same.

Okay. And then I know I'm gonna have healthy food, but I don't know if they're gonna. It's gonna be in alignment with, like, the last few days. No oils and all. Just a little concerned about how to be able to finish strong for the release and then transition into the maintenance.

So a couple of days is not going to make that much difference from the release phase to the maintenance. If you run a spray, maybe start your release phase earlier to make your transition so that you're. When you go to the event, you're not so, oh, my gosh, what am I doing? And then the food there, because it's going to be prepared with oil, so you're just shifting one or two days earlier into. And then when you get there, you can still enjoy the foods that they're preparing. You're still in maintenance. I would say the maintenance phase is a lot like the release phase more than it isn't. Right. The phase. You're still doing the same thing. You're just now adding fats in.

Right.

And week seven is really just about trying different oils or different fats. Whether it's avocados or, you know, salmon or olive oil or things that you're adding in. Not nots are a little later. But as you're going through the oils, those things, you know, ghee, whatever it is that you're adding in, you're trying to see how your body's reacting to it. Right. And then. Okay, so that's the key focus for the week seven.

Okay.

So I might just have to restart mine a little earlier. So I'll just weigh myself and kind of do that final number Before. Before I leave. And then kind of. And then. And then for the. The. The maintenance phase, I'm not. I'm not too worried about. Like, I don't want to really add in a whole lot of imbalance, a lot of foods that I already know we're sensitive to, but I do believe that I'm starting to have a bit of a histamine reaction, like the apple cider vinegar, and some of the foods are starting to give me a little more digestive imbalance, like loose stools and stuff like that. So is it okay during the. Maybe the. The maintenance phase that I take, like, a histamine blocker or something like that to support?

Okay, yeah, that's fine.

You know what you're doing? You're.

Yeah, I just. I was like, oh, I want to eat more salad. But what's the alternative when you can't use vinegar?

Yes, I can't use oil. Can't use vinegar. Like.

So I just been cooking. I just been cooking. I've been cooking on my vegetables because I'm like, I. Every and literally, I've been like, yesterday I ate a. I ate a small salad, and bloop. I just blew. Blowed it up. And I was like, it's the. I know it's the vinegar. It's the apple cider vinegar. Right? I know it's. I know it's more the histamine reaction. So what can you do?

You're almost there to finish the line. I can see it.

It's coming.

It's just ahead of you, so it's going to be great as you're going through. Awesome. Any other questions to order from that site? The shipping was, like, 25. Oh, yeah. She does off every once in a while. She does specials where she'll do free shipping or she'll give you, like, 20 off. So if you just wait for that, that will come out. The other option is Sage in malls. We've recommended those in the past. Yep. See ya, Cat. Take care. See you again soon. Have a good time. Yeah. Sage or Duterra? We do also recommend Duterra.

Not young limit. Not young living. Only Duterra.

Young living is good, though, I guess. Tara, this is.

Tara.

Satin, Adipa, Do. Do Terra. Both are, I think, equivalent. They're both in a higher end of quality, so either of those would be good as well.

Yeah.

Agreed. Any other questions for today?

Oh, yeah.

Annalise, I had a question earlier mentioned in the chat. Bone broth.

Yes. It's.

Is there a particular brand you would recommend or do we have to manually just make it ourselves.

No, they're. Normally we recommend a Pacific brand, but I think that might be just for broth.

Because.

Is that something you just drink on your own, just like in a cup?

Yeah, you just make. Usually what Dr. Axe has a really good recipe for bone broth. If you buy an organic chicken and you cook the chicken and then take all the skin off and put the bones back in and let it go for a while, he gives you kind of the steps to do for creating. Will. And then you just want to skim off some of the fat off the top, but drink it. It's so good for you.

Okay. Yeah. Because my mom mentioned it and I'm like, oh, okay. I don't know how she does it, but now that you're mentioning it, maybe that might be something I can do.

Is there an equivalent for vegetarians?

Is there something equivalent?

Lisa, do you know what a vegetarian. Not for bone broth. Probably just take L. Glutamine, right?

Yeah, yeah. I'm not seeing a vegetarian. Because the nature of it. The nature of the bone broth is pulling the collagen and pulling all of the protein out of the bones.

Right.

So, yeah.

Yeah.

I just wondered if there was anything.

So for collagen, actually, what I'll do is I'll give you a link. There is a collagen that we recommend that you can take.

Okay, thank you.

I'll just post for both. This would probably be your best option, is to take collagen. You can mix it as a scoop. There's Canada. And for the US I think the first one is for the US and the second one is for. So that can be a great option to help rebuild the intestinal lining.

Okay, super great. Thank you.

You're welcome. So any other questions for those?

Are those plant based collagen? Is that.

Oh, yeah. I don't know.

Yeah, because most. I just FYI. Most.

Okay.

I thought they were.

I thought that's what you were saying. I just thought that's why you sent it to me.

Okay.

Yeah, sorry.

It's the one that Deepa recommends. Yeah.

Because, you know, it is. You know, it's. It's psycho. It's whether or not you're gonna be like, never ever know. Like, some people are like, well, you don't want to eat the food. We don't want to chew the food. And some people are like, we don't want anything that ever, ever, never, ever, ever comes from an animal. So it's like kind of.

It's like Omega 3. Like it was a fish oil, but then I can get a vegetarian version. So I do that.

Yeah, it is. It's the nature of what it.

Yeah.

Ate out of.

The other option would be doing L glutamine collagen. A lot of times is the L glutin.

That's an L glutamine. It doesn't come from shellfish.

Let me ask Deepa. Because they're vegetarians.

Yes, they are. That's what I wonder.

People are strict vegetarians, right? Nothing ever comes.

Yeah, yeah, they are very strict. So let me ask her and then I'll post it in the Facebook group so you'll know which one is okay. Yeah, I'm not that I. I eat lots of vegetables, but I'm not vegetarian, so she's the expert in that.

So I will get that to you.

Thank you.

You're welcome. I'm gonna have to sign off shortly, so I'm gonna go off.

Back off. On.

Yeah, no problem. We're almost at the top.

Thank you. That was great.

Thank you.

Thank you. Any other questions for today, Anna?

I do have one question. Is. Is returning. Is there something that I suggest, like, once I add the oils back, will I. Will I start to get, like, stool changes or digestive changes because I haven't been off fat for this long.

Yes. Yes. Usually your stool will come back to more normal. I have found, depending on what you were dealing with while you were on. I found. When I'm on release phase, a lot of times I had more loose stools because the body was just. I had lots of toxin. It was just flushing everything out.

Yes.

I found my stools got a little more normal. Depends on where you're. Where you're at currently. How is it just. I mean, it's not. I don't know if you want to talk.

So the loose stools were. So the loose stools were common because that's what's happening for me. I'm having, like, way, way, way more loose stools. And I thought might. That might have been histamine. But it is the. It's the low fat.

Yes. Often that can. To. And. And the liver is trying to get the toxins out. Right. So often the body will just open the gate and flush it out quick to get those. If you've ever been sick, if you've ever had food poisoning. Yes, Both ways. Right.

Yeah.

Activated charcoal. For anybody who's ever had food poisoning, activated charcoal is like the number one thing to have around because that helped me. I was on a cruise A friend of mine, he ended up. I think he was two days down. He was quarantined for a day. I had it in the afternoon. I took the activated charcoal. By the next day, I was up and around, no problem. So, yeah, definitely, if you travel, you gotta have it. Montezumi's revenge, all that stuff, you gotta have it with you. Yeah, but, yeah, sometimes, a lot of times the loose tools will be just toxins trying to flush out fast.

Ah, very good. Okay, so maybe I won't just jump straight into the histamine. I'll wait and add the oils and then see if that changes.

Oh. See how your body reacts to it. You're only adding a very small amount. Right. With each meal.

Like a.

Like a teaspoon or one tablespoon of oil.

With each meal. Right. Or serving sizes. There's a list. I'm not sure if I've sent you the list. I will do that. I'll send that into your chat in the app and just make sure you have the list of all the things. And then there's a handout.

And can I start weight training?

So what we recommend is you're going to want to introduce fat for at least a week. So seven days. So by the time you come back from JJ Virgin's event, close to seven days or close to that and start weight training after that.

Okay, perfect.

Thank you. To get back right before you start weight training and then the restoration.

Perfect. Thank you.

Okay.

You're welcome. Somebody else is asking questions.

Yes, I. I have a question. This is Nida. Since you said Deepa is vegetarian, and I think there are more people here who are vegetarian. I just want to know what are they doing on a daily basis. Because what I'm doing is in the morning for lunch, I'm taking egg white every morning. And I mean, I will eventually get bored in a week.

Yeah. There's still vegetarian options. Do you have your chart? Your fridge chart?

I think I lost it. Can I get a downloadable copy of it and maybe see for the proteins? I'm asking for the proteins. I mean, truly, there is not a good prote. Even when I read that options in the beginning. And that's why part of the reason I delayed the program was that, you know.

Yes, but are you incorporating the protein powder as well in your.

Yes, I do it in the evening meals, you know.

Okay, good. So, I mean.

Yes, the thing is that, like, I had done some diets before where, I mean, it was one of actually out of Canada, which were also very heavy on protein and you know, just salads. So they used to recommend like black beans and all that. You don't recommend that?

Yeah, you can incorporate legumes and lentils. Those are included.

But any lentil will be like lot more carbohydrate versus that's correct.

Samir, I can tell you what I'm doing if you want because I was asking the same questions. Annalisa, do you mind if I jump in?

No.

What she guided me was that. Because that was my issue too and I love my lentils and legumes. She said for me to do. And you can do everything. Like I do everything from munga beans to, to zuki beans to black beans and then the kidney beans. It's crossed out in the manual. I told her that, but she said it's okay for us to have that, but that needs to be changed to the manual because it's a big cross. So I've actually done a variety. But what she said to me because of the carbohydrates is that maybe like at lunch or dinner, like do one or the other. So what I do is like for what I've been doing is the lunch, I've been doing the carb, high carb stuff. So I do the black beans or the mung or whatever and do the six ounces of that. And then at dinner I do the cottage cheese that I'm allowed with the protein powder or the tofu and the protein powder. And that works for me. That's what I've done during the release.

So do you get a fat free tofu over there in Canada? I. I can't find a fat free here. You know, it's.

Oh, it was supposed to be fat free. I just showed her the one I was using and she said it was okay. She just said it's make sure it's non gmo.

That's what she told organic.

I'm using non GMO organic.

Yeah, so that's what I was told. So I've just been eating that and she said it was fine.

Okay.

Yeah. And then I just weigh it all out. So I'm in maintenance phase right now. I'm struggling with the maintenance phase. And so I'm trying to keep the whole 444 for release and adding a bit of fat, but I'm still continuing with that. So I had the same issue as you, Mira. I found like, oh my God, I'm getting bored. My meals aren't good. But then when she gave me that flexibility, I found different ways of making.

Things that worked so.

So do you. Do you mind if I ask, how old are you, Sangeeta?

I'm 55.

Okay. And, like, how much did you lose during the release phase?

So I haven't done as well as what most people have done, unfortunately. But I think that that's because my sleep. I don't get much sleep because I have a stressful job. And secondly, I. I also was going out a lot because of work events, so I think that's delayed my. My release. So I think I've lost. I've only lost about 13 pounds.

That is normal, Sangeeta. Yeah, with vegetarians, we usually. Okay. Between 15 and 20, so.

Oh, I did okay. You inspired me because I've actually been like, oh, my God, I'm failing, so.

No, you're not. You're not.

Okay.

Well, it's part of the issue is what we're talking about is protein. Most of your proteins have some carb in it. So that makes it more difficult for vegetarians to lose as much as someone who's.

Thank you for that.

That.

That makes me feel better. Right on the button is about what most vegetarians will lose.

Fifteen pounds.

Is that what you said?

Yeah.

Yeah.

Okay, so then I'm close to that.

You are, so. You did great. You did great.

Thank you. I feel it.

Oh.

I feel.

Because honestly, I just wrote to Deepa saying I.

On this program, I'm off the bandwagon.

I'm like, no, you're not. You're doing amazing. That's awesome.

Susan, is that for me celebrating you? Is that for me?

Thank you.

If it is.

And do you still lose weight on the. On the maintenance? You still continue to lose weight on maintenance, correct?

Oh, yeah, absolutely. You can you.

Oh, good.

Like, I haven't because of my schedule, but I'm hoping I can.

I have a client. She lost 23 pounds in up to. I think it was 23 on. Within the release phase. And by the time she finished maintenance, she was 32 pounds done.

Wow.

And she started walking with a cane and. And was able to lose. And just. I'm so excited for her. She just hit under 200 and that was like a blessing for her. This is her third round going through. She's lost over £100. Well, not quite. Somewhere 60. 60 to 60 some pounds. Yeah, there's. On our third round.

So the more you have to lose, the more you'll. The more you probably release, right?

Yeah, that's correct.

Okay, that's cool.

And in maintenance, if you start lifting weights, just, you know, pay attention. To restoration. Don't do it every day. Every other. Give your body rest, you know, two to three times a week and just monitor. Because also if you're weight training, sometimes you're building muscle and losing fat. So you're. It looks like you're not losing, but when you look at your body and measurements, you'll see difference. Right.

Amazing.

That's.

Speaking of that, can I ask that? Like, so when I was met, like. So my weight went down during the release phase and a bit of maintenance, but my measurements for my arms and legs and everything stayed the same.

Is that normal? That can be, yeah. It all depends on where you hold weight. Right. Everybody holds weight differently, so it can be the same. And if you're. Do you walk or you yoga exercise?

Yeah, I've been doing all that.

Yeah. So you may still maintain what you had. And if you. Where do you normally carry your weight?

My belly.

See, that's a stress state. Right. The more stress you put yourself under, the more you'll have that fat belly fat. And so your body will give up that weight. I found with this program, the belly fat went first.

Really?

Yeah.

Wow.

Lucky.

You're lucky.

I'm thyroid. So I put it on everywhere, right. That to go first. Whereas when I was figured, I did a figure competition years ago. It was bad. It's bad for you. But I wanted to train and lose weight, and that was the last place to go was the stomach. And that was because I wasn't diagnosed yet with thyroid condition. But I mean, I did eight months working out four times a day, did shakes, six shakes a day. Like, I didn't know this. If I'd known this, this would have been like blessing because there was no maintenance after. So I put all the weight back on in three months and it just tanked my whole system, my adrenals, everything shut down. The osteopath told me he didn't even want to work on me because my face was like this big. Yeah, it was.

Yeah.

I was in a bad state. Very bad state. So I'm so thankful for this program because without this, I would never have lost the weight. So amazing.

That's great. Well, you look beautiful. You're glowing.

Thank you.

Thank you.

That's helpful.

We're a little bit over apologize for that, but I'm so grateful for all of you. Have a great week. If you have any questions, we're always there in the chat to answer them and we're there to help help you out.

Okay, thanks so much. Have a good weekend.

Great.

Thank you.

Bye.

Bye.