MRP Q and A with Anna-Lisa Kinch - Breakthrough Breathwork [Jan 24, 2025]

Hi there. Welcome to this week's weekly Q and A. We'll get started shortly. If you haven't joined us recently, just get thinking about what your wins are for the week. We always like to celebrate each other. Hi, Shelly, how are you?

I'm well, how are you?

Good, thank you. Just waiting for everyone to join. We'll take a few minutes, just think about what your win is for the week and then we're going to be doing breath work with Satchin. So we'll just get comfortable and be ready to go.

Hi everyone.

Welcome. We're just gonna wait till everybody gets connected. I love your background, Celeste.

Thanks.

That's our, our agency background. We just use it to hide all.

The stuff that's in the back.

Yeah, looks good though, Red. So while everybody's joining in, just try to think about your wins for the week because we always like to celebrate each other and often we don't celebrate ourselves. And it's kind of your mindset kind of reveals things to you if you don't celebrate and then this allows and it doesn't matter how big it is, it could be very small. And then focus on that. Then we're going to go through breathwork with Sachin. It'll be a small version, but we'll get started with that.

Jennifer.

All right, so let's get started with celebrating. So Shelly, you were the first person that I saw on. Come on. So you get to go first.

Well, good morning, good afternoon everybody. And I'm happy to say that I had this week deep sleep of 1 hour and 23 minutes.

Woohoo.

Awesome.

And what was it before? What was it before?

I had some nights, six minutes.

Oh wow.

Yeah.

Huge.

So what do you think changed?

Well, this week for sure, I've stayed committed to. Well, first of all, well, it's only, it's Friday, right. So I. This week for sure, no Netflix all week. And what I, I've come to learn is that. And I usually skate at night, so I stopped that because what was happening, I was too engaged. Even before I did my wind down, like usually around 9 o' clock, I slow everything down, but I was still too engaged. And so I started to notice that on the days that I went skating, I wasn't sleeping well, which kind of intrigued me. Yeah, I thought that that would be a good thing.

So.

So no skating this week, no Netflix this week. And you know, just reading, staying quiet. And I noticed too, like on the evenings when I'm on my, like I was on my computer, so had a very Disruptive sleep. So yeah, so last night that's basically what had happened. And I was probably like resting in bed with my book. It was 8 o'.

Clock.

Wow. Yeah.

I needed it.

Yeah.

But I was happy this morning to see, like I said, the needle moved quite a bit and it's been so up and down. So just trying to make sense out of all has been a very big win for me. So thank you.

Congratulations. That's exciting. And it's nice to know when we make the change, we see the results. I presume you have an aura ring that you're monitoring or are you using?

Yes, yeah, I have an aura ring, yeah.

Correct. And that just helps us make things quicker. Right. Because you made the change, you see the result. Now you're like, oh, okay, I'm going to continue this process and see what else I could add on. But that's great that you skate. So. So did you figure skate growing up?

Well, no, I, I, well I shouldn't say no. I always skated as a kid.

Yeah.

Grew up in the outdoor rink was, I grew up in Northern Ontario so being outside was the norm.

Right.

I have rink just down the street from me. Like it's not even five minutes, so I skate all the time. But I realized how much, like I said, it kept me in an active state because I like at nighttime because it, there's not, it's not as busy, it's quiet. I've changed that up so that I go, you know, right after work around 4:30.

Oh, excellent. Good idea. Yeah. And it gets it in early and it's more than three hours from bedtime. So that allows your body to calm down but you still get the exercise, which is fantastic.

Way to go girl.

And this is how we celebrate each other.

Thank you.

Celeste, you are on next. So what's your win for the week?

Okay, this might sound a bit silly, but I had a bowel movement finally this week. So I'm a regular bowel movement kind of gal. And the first two weeks of the program were fine and then all of a sudden in week three, I just completely could not go. So. So Alice gave me some good advice and I also added in, I was finding that I wasn't that hungry so I was kind of not having as many non free veggies as I was the first two weeks. So I added those back in, just drank a lot more water, got a little help from Sencot and then yeah, things got moving again.

So yay. That's exciting because you know, your liver is detoxing. Every day. And so if you don't pass out what you're doing, then the liver is continually retox. So it's good to get that bowel movement every day to keep things moving. That for me, for the program helped me tremendously. I had constipation for, I don't know, sometimes three, four or five days. And going through the program let me know that my vagus nerve wasn't working because I have thyroid condition. And so just doing the things that we know work every day helps. So. Congratulations, Celeste. That's awesome. Celebrate. Poop.

Yay.

Poop. Julie, did you want to go next?

Sure. I have a. I'm celebrating the fact that I actually have time on a Friday to come visit and review because we got. Got some snow, but it's mostly the deep freeze temperatures out here in Virginia. So they, I figured by now they, they've got the main streets, you know, open and whatnot, but apparently they. Buses, I don't think. I mean, smaller schools did like two hour delays, but the bigger systems were like, yeah, it's Friday. We'll just keep things safe. And so we've been doing virtual stuff. So I'm available to come on a school day.

I'm excited for you. I'm not excited for the weather down there. I heard Florida's got snow.

Is allowed.

Yeah. Crazy. Well, congratulations for being here. We're glad you can make it. And of course for anybody, if you can't make it on a Friday, we do post the replays. You can go back and watch previous ones and we usually load them into the Facebook group as well. Jennifer, do you want to go? Hi, how are you?

I know it's. It's been a while since I've seen you.

Let's see.

Win for the week. I can't really think of. I did a lot of like meal prepping and I had a super busy week and that actually really saved me a lot of time. So I'm really. But I'm now down to like my last couple of meals. So.

But.

And it was really great because even like on the weekend we had a problem with a freezer and so inadvertently to pork tenderloins defrosted. So I cooked them up and I did them two different ways. And then that actually made it really easy because the protein. So I cook them up and I, I weighed them and everything. So then they were already ready. So then it was just a matter of like figuring out vegetables and if I was in a real rush, it was just like throw salad with it or, you know, measure out my approved vegetables and stuff so that even just having the proteins ready, actually, even if I didn't have vegetables ready, it would still sped things up considerably. So I had this great combination of, like, stuff to work with, plus some meals made already. So anyways, so I gotta get to cooking this weekend because I'm out of meals now.

You're not in your apron today, I know.

Nope.

Busy working.

Yeah.

And for those who maybe are just joining us for the first time, Jennifer is our master meal planner cook and does beautiful presentation on her meals. If you go on Facebook, I posted a while ago some of the meals that she makes. Fantastic. Just give you some ideas of what's going on from that persec perspective. Thanks. Awesome. Congratulations. I just saw. Who else? Deanne. Hi, Deanne. How are you? I'm.

I'm good. I'm warming up.

I just got back from Pilates, so.

Excellent.

My fancy hairdo and my scarf still on and it's all good.

That's okay.

So, yeah, my wins just. I'm in maintenance. I'm thinking about doing another reset and so kind of getting my mind around that and just. I've done pretty well over the holidays and I went on vacation for two weeks where it was really difficult or challenging, even though I taken things with me, but I was only up about two and a half pounds, so I was extremely happy with that.

Yeah. Amazing. Yeah. I find that's the key, Right? We know it's 8020 or progress over perfection. We can go on a holiday, we can do things. We may go off plan a little bit. We come back, we have those 2, 3 pounds that we normally put on, and you just do the release phase for the week and they're gone. So your body's become that metabolically flexible in the past. I think it used to be you go away, you put that weight on, and then you keep it, and then the next time you go away, you get the rest and you. You don't ever get back to where you were. And that's what I love about this program. You reset that metabolic weight set point in your brain that allows for the body to do that. So congratulations, Deanne.

That is awesome.

Way to go, girl.

I think my biggest challenge was the intermittent fasting aspect because I would change several time zones and that kind of threw me off. But I'm. I'm getting back in the groove, so that's good.

Good job, girl. Way to go, girl. Thank you. You're welcome. Joanne, how are you?

Hi there.

Where Are you. And your. Your. Are you finished your third round?

This is my third round, but I started it, I think, three weeks ago. But I really haven't been diligent. I feel like I'm doing the maintenance instead of the actual release.

Okay.

But, I mean, I'm still down £10, but I need to get more serious about it. I'm not logging in to practice better, but my wins are. I decided to add Fiton and a Pleiades app to my phone, and I've been doing them.

Yay. Congratulations.

But I need to get accountable again and be like I was last round. I don't know if it's because I think I'm some superstar, but I'm not, and I need to focus better.

Good job, though. And for adding in the extra exercise, you come a long way from what you did right before the first round. To be able to do pilates and all those things is amazing. Congratulations.

Thank you.

Exciting. Good job. Christy.

Hello.

Hi. How are you?

Good. How are you?

What's your win for the week?

And so for this week.

Oh, my gosh.

It was a really good week. I did have a couple nights of deep sleep, which coach was telling me to, like, make sure you have another, you know, night of really deep sleep, which was good. And just getting out walking in the cold, because it got cold. I'm in Chicago, and I. I do not like walking on the treadmill. I'm like a gym person. So on the release phase, it's like, no really hard workouts at the gym. So I'm like, oh, my gosh, what.

Am I gonna do?

And I was like, oh, walking. So I bundled up, and I' I've been, like, taking walks, either in the morning, hopefully, and then sometimes in the evening. So just. That is, like, a huge, huge win. Because, really, when it's cold and it's dark, you do not feel like going outside.

But, you know, once you go, oh, so good.

Yeah.

After you come back, that fresh air, the breathing, like, especially if you walk in nature. I know it's the hard getting out there and putting on all the clothes that you have to put on, but I just kind of look at what's the feeling you're gonna have when you're done. So congratulations.

Yeah.

Thank you.

Awesome. Nikki, what's your win for the week?

My win for the week is last week, I asked Deepa about what I could do to detox myself, because after the holidays, I gained my couple pounds, kind of maintenance and resetting just gently without spray. I lost it and I was like, what can I do for the food cravings? And I had had a headache, a dull headache for three weeks. So she told me to do a 24 hour fast and I made it 21 hours in my head. I could feel my heartbeat in my headache. So I finally gave in, caved in at 21 hours. But I've gotten rid of the headache since, which is wonderful. And my afternoon cravings for snacks. And there's just almonds and, you know, things that aren't that naughty, not indulgent by any means, but I'm wanting to snack. And so it got rid of it for a few days and now it's back. So I'll see you later on because I want. That's my going to be. My question later on is what can I do?

Yeah. And the question would also be, how's your sleep? So think about that.

It's been great. The sleep is great.

Okay, so that's awesome.

Yeah.

Okay, so we'll talk about that in the Q and A. Awesome.

Perfect.

Congratulations for getting rid of the headache. That's awesome. Let me just go through and see who else. Sangeeta. Oh, no. She's on mute. Shelley. Oh, no. We did Shelly. I think so. Did I miss anybody? Speak up.

I didn't know.

Sorry. Go ahead.

I'm Hesina. I don't get to log in often because I'm usually doing procedures during the this time window. But we were very efficient today at my job. So.

Congratulations. Celebrating this week.

I. So I, I think I'm technically done because I started in October. So I did the release and then I did the maintenance. And I think my win for this week is just that I continued to do the intermittent fasting. It was just so. It made my life easier.

I didn't have.

I don't have to make breakfast. I've been drinking a ton of water. I don't have to pack up extra stuff when I go to work. So the two meals a day actually works better for me than the, than the three. And my weight when I started, I think I was at 169 or. And with the loading I went up to 174. And I've been for about the last three to four weeks under 150, just staying there. So that's, that's a, that's a huge one for me. I think like the. The first lady who spoke, I think her name's Anna. She was talking about constipation. Sleep and constipation was something that I was always struggling with and I think that has regressed. I'm not sure why though, because I'm still eating similarly. But I, I don't know. So I, I, I doubled up my mag citrate because that's what Deepa told me to do while I was in the release and the maintenance. But now I'm doubling it up and it's still not working. So I don't know what to do next. So if Anna can tell me her secrets, I would greatly appreciate it because I know just from my experience over the last 12 weeks when I first.

Started.

My gut health is directly related to my sleep. Like, it is so proportional. It's kind of scary. Like, I already know, like, when I'm eating something during the day, oh, I'm not going to sleep well tonight or like, it's very sensitive. But I've been eating pretty much the same thing. So I don't know what the difference is and why the mag citrate isn't working as well as it was when I first started.

Okay, well, we'll talk about that when we get to the Q and A. Remind me. And part of it's going to be likely you're activating your vagus nerve. That is what can focus the peristalsis in the gut to move things along and helps with the constipation. But there are several different options and things we can do. And I'll share with you the constipation kind of steps and things that you can do as well. Who else? I think Beth. How are you doing, girl? You guys, did you start your second round? Yes. Started the load first day of load today. Exciting. So actually it's, it's been, it was really weird because this past week it was like, okay, I've got all of these things reserved for load day and load day one and load day two. And it's like, okay, I'm ready.

Let's go.

Is Nancy doing it with, Is Nancy doing it with you? Okay, good.

Yes.

That's awesome. Always good to have accountability and someone to bounce ideas and questions off. So congratulations, Beth. Good job.

Thank you.

Thank you. And I kept, I kept everything down. I actually my on day 70 I was or day 71, I was 159 and I got down to 155. But I've stayed between 155 and 159 until loading. So good job, Beth. And I know you added in so many things with sunlight and all those things. You did amazing on your first round. So just keep it up keep doing the things that you know are going to work. That's the key is our daily habits. Every day we get 1% better and by doing the different things and habit stacking. And that's where I'll lead into our call for today with a breakthrough with Satchin. What I've done is taken a small snippet of his breath work that he does and I encourage you if you haven't done the module on breath work and if you have sleep apnea or you snore at night doing the learning the exercises that can help you. He's put a lot into there and he has a much longer breathwork session in there that can actually you walk through and do a couple of rounds. But today we're just going to be doing. Let me just get this screens. Today we're just going to be doing a smaller. Okay, so why can't I do that? Okay, there we go. So today we're going to be doing just a snippet of his breath work. Just going to change this over and feel free to get comfortable and know that for moving into resilience so often we think doing a little bit every day, you know, finding time to do things all at once for stress release is great but we also want to incorporate in our day different times when we actually reduce our stress. And if you have an oura ring it measures. You can actually go in and look at your stress resilience and start to see what's going on there. And just taking those moments where maybe you put a headset on and you just calm your body down and become present. Or maybe it's before you eat, having gratitude for the meal you're about to have and just calming your nervous system so you're getting ready to be able to or put your body into that rest and digest so that you can actually absorb your food. So get comfortable. I know some of you may be at work so this may not be as easy, but get comfortable. And we're just going to go through a session with Sachin on breath work and what you'll find is if you feel dizzy or you find it difficult to get through, that's letting you know you need to do this more often because your need to improve your breath work. So here we go.

Pay attention to my voice. Pay attention to the beat, pay attention to the music and always come back to your breath. Let's go my friends.

Can you increase volume a bit?

Out through the nose. In through the nose. Out through the nose. In through the nose, out through the nose. Okay, when the beat drops, we're gonna pick up the pace, and we're gonna inhale, Exhale, Inhale, Exhale, Inhale, Exhale. Inhale, Exhale.

Beautiful.

Keep that pace. Follow the beat. Inhale, exhale. Exhale. Inhale, exhale. Inhale, Exhale. Great. Keep it up. Inhale, exhale. Inhale, exhale. Inhale, Exhale. Inhale, exhale. Great. Doing awesome. Keep going. In, out, in, out. In, out. In, out. In, out. In, out. Perfect. Keep going, Sail. Inhale, exhale, Inhale, Exhale.

Beautiful.

Keep going. Okay, now we're gonna pick up the pace, and we're gonna go in, out, in, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. Keep breathing. In through the nose. Out through the nose. Keep going. In, out, in, out. In, out. In, out. In, out. Okay, we're gonna go. Breath of fire. In and out. As fast as you can. When the beat drops. When the beat drops. Drops. Let's go as fast as you can. Keep going. Breath of fire. Let's go. Fast as you can. In and out through the nose. Keep going. Keep going. All right, I want you to exhale all the way out. Let all the air out of your lungs, and then take a deep breath in. Take a deep breath in and hold it at the very top. Okay? As you're holding that breath, I want you to squeeze your pelvic floor. Squeeze your pelvic floor. And just visualize some light traveling up your spine, through your throat, through your head, bursting out of the top of your head. Keep holding, keep holding, keep holding, Keep holding. Feel that energy rising up through your spine. Remember, we're going to let it out with a buzz breath. On my count, in three, two. Let it all the way out. All the way out. And hold it at the bottom. Hold it at the bottom as long as you can. When you're ready, you can sit back up again. Open your eyes, Sam. Let's get back into our bodies. And what I like to do is, collectively, as a community, let's take a few deep breaths. Inhale. Take a deep breath in. Inhale your intention, and exhale the things that are no longer serving you. All the way out. One more time. Let's take a deep breath in. All the way in. And then all the way out. And one more. All the way in. And all the way out. May all your intentions be realized. May all obstacles be removed. And may the world be better for it.

Amazing. How does everybody feel? Oh, every time. I'm so grateful. For doing his sessions. If you had the chance to do the New Year's one, that was such an awakening for me. It was amazing that he and similar session is in your modules that you can do which is much a lot extended. It's about an hour to a little bit as you're going through. But such a great thing to do during the day to just revitalize your system. So we had some questions in the win category. So I'm just going to share my screen with. One of the key things is constipation and I can share these guidelines with you as well. Let me just get rid of this. Where's my screen?

Okay.

Sorry about that. So constipation often can happen if our vagus nerve isn't working as it should. Also if we're deficient in magnesium. So taking magnesium citrate we can start with 300 milligrams, we can increase as we go to incorporate additional as we need it and then back off to where we need a daily amount. What I've found is I need to take it daily. Our food doesn't have magnesium or the magnesium levels that it once had in it. And so I think the number is about 75% of us in North America are deficient in magnesium. So we need to take some. The other thing is improving your vagal tone. If you like to sing or hum in the shower or doing different tongue, there's a tongue scraper that you can use that can help to scrape the tongue. But also if you gag yourself, that vagus nerve runs very close to the area where when we gag your what will happen is your eyes will water and then you know that you're activating the vagus nerve. From that perspective, doing what we just did with the deep breathing can also help as you're going through. One of the biggest changes in what we changed is using a squatty potty. I bought a stool and we just use that. You can use two paint cans. I remember Satchin saying that one time if you don't have a stool or the squatty potty, just make sure your knees are above your hips when you're going. That also helps to make sure that you eliminate properly and you don't have any backflow or things don't go back in which you don't want. Right. We want all those toxins out. The other thing that can help is apple cider vinegar before your meals. If you're having difficulty with digestion and looking back at your root cause assessment, if that number one in your Upper gi was an issue. Potentially, you have low acid in your stomach, and so by increasing your acid, you can do that with taking a tablespoon of apple cider vinegar and 8 or 16 ounces of water, depending on how you like your vinegar. Some people don't like the taste, so if you water it down more and take it, it will help. But doing that will help prime the body and get it ready for taking in the food. And that will help you with your digestion of the food, so you're less likely to have that constip. Similarly, Celeste, as you did, you added in Senokot, you could do it either in a tea or take tablets. Senokot is not so. Or Senatee is not something you want to do regularly. You might do it for two or three days and then you want to stop because it's. It's artificially activating that peristalsis to get things through. And you don't want the bowel to become lazy by taking those things regularly. So magnesium citrate doesn't cause that problem, but Senokot or Senna will. And magnesium citrate really works to bring water into the stool because that's the first place if we're dehydrated, that's the first place the body will take the water from. And so you definitely want to make sure you're getting your 100 ounces of water a day in and adding a pinch of sea salt. That will help with that absorption of the water. And then the magnesium citrate also helps the peristalsis to move the poop through. Try abdominal massage in the bottom right corner, you have a sphincter. And often I can find if I've eaten too much, you know, on holidays or whatever, and I have a bigger poop coming through. I mean, this sounds strange, but there's a sphincter that I find I have more difficulty with. And so if you go in the bottom right corner there, you can massage there. I don't know if you've ever felt pain there. If you massage that, it'll help to get things through from that perspective. Rebounding, lymphatic massage, dry brushing. There's a video Alice put together. If you search dry brushing, she put a lymphatic massage. And using a dry brush, I go to the gym and usually do a sauna, and then I'll do my dry brushing to move things through. As a result, I wasn't doing it for a long time. And then I realized as I was teaching, this is like, oh, my Gosh, yeah, I forgot to do that. And it really, really, really helps to move things. And using a mini trampoline, if you have one, or just jumping up and down can help. I know in a yoga class she was doing all this shaking and doing and it's just getting the body moving. And that's in the session that Satchin did on the New Year's Day before he does breath work. He really gets us to slap and move and get the body moving as part of that process as well. And Cat, if you're in maintenance, you can always do the castor oil packs. We do recommend Queen of Thrones as one that you can use. I'm going to share. Let me just share this document with you and then. Oh, let me just do this first. Stop, share. So I'll share this document with you so that you have it and then there's links in there for different. Let's go back here. So I'll share this with you guys so that you have it and then you can go through and look at the different ideas and things that you can incorporate into your daily routines. Let me just share this. Here are some others recommendations as well. That'll be in the second part of that body. Potty. Oh wait, this is the same. Yeah, here. The other thing is from a lifestyle strategy standpoint, chew your food, check your poop. If you have, for example, if you've eaten carrots and then you, you go and check our corn often that's usually a test that people will do is they'll eat corn and then if they see whole kernels or pieces of carrot that haven't been broken down, that tells you that you're not chewing properly. And most carbohydrates, 40% of our, our digestion for those are in our mouth. And so if we're eating salads or things that were that are need to be chewed 20 to 30 times to get that baby food consistency, then we want to chew enough to do that. So making sure you're doing that is going to be key when you're eating. Also how you eat your meal if you're not putting your body into rest and digest. You're sitting at your desk, you're on your computer, you're working, you're in a stress state, you're not going to be absorbing your food. So thinking about those things can help you with resolving some of the constipation issues that you might be dealing with. Anybody else have questions for today? Just looking at the chat. Oh yeah, Nikki, I shared the document Yep. Yes, I can do that. Nikki, you're asking about the document. I can do that. Okay. Anybody? If you want you can put up your hand or you can just unmute. Oh, Jennifer, go ahead.

I put it in the chat. But I was wondering what are the benefits of castor oil packs?

Castor oil really helps to remove toxins in our body. It will pull those out and flush them out. So it's key for doing that. It also helps with constipation so it'll help to move things through in the body. It's more toxic parasites. All those things will all start to come out, which is exciting and not exciting.

And how do you use them?

Like you, you put it on but like do you wear it to bed or do you wear it during the day or so.

I would recommend a stair stepped approach. So sometimes when you put it on, if you detox too quickly, you can experience those detox symptoms, dizziness, those kinds of things. So I always recommend start slow and then increase over time. Similarly, some people will do it in the sauna and if you're detoxing too fast, you'll get dizzy and you'll feel funn. So take it slow. Start, start with, you know, maybe an hour. You put it on and you can detox. Lots of different places, so they have different things. I'm just going to find the link for you for the Queen of Thrones and then I'll share the. There's the link. And they go through. I don't know if they still have. They were having a buy one, get one free. Sale just recently. I don't know if it's. I think it's on till the end of January. I think. They have. The Queen of Thrones has lots of different documents that you can download. Yeah, see buy one, get one free right now, which is a great deal. So depending on if you need the liver pack, the liver one comes with the A pad and the castor oil. You're going to put a little bit on. They walk you through how to actually do it and then you will use it for probably a month depending on how many times you use it. And then you'll need to replace the cotton pad in there. You can do it with your hair. Some people who have psoriasis or other things, it really helps with hair. There's also one if you deal with thyroid, you can use it for that as well.

How does it help your thyroid Toxins?

Same thing, pull out the toxins that are in there. I've been using it for a bit of time. I don't know if that was helping. I just went for an ultrasound, and I have tumors that were considered cancerous. And my mom had thyroid cancer at 50. And since doing this program, my thyroid nodules are now in half. So that's been exciting. So I don't know if it's. I'm sure it's a combination of the program plus doing maybe the castor oil saunas, all those things that just help to get those toxins out. So that's been a blessing in my life.

Wow. Okay.

Thank you very much.

That's helpful.

Yeah. The other thing I would tell you with castor oil is so stains. Yeah. You're close. So don't just. That's why you use the organic or cotton. What do you call it, Wraparound thing.

Yep.

Instead. Because if you just put it on and then your clothes will be stained forever. So. Or wear clothes. Wear old clothes. But you also don't want to wear anything that is polyester, because what if you put it on and you don't use organic cotton or something? It will absorb the toxins from that into your body. So you want to be very careful with what you do.

Got it. Got it.

Thank you very much.

That's helpful.

Yeah. And Deanne. Yeah. Does not come out in the wash, so don't. If you wash your cotton pad, although they don't recommend doing that, but you just keep reusing it. But if you wash your cotton pad and don't wash it with anything else. Yes.

I had the experience.

I wore it to bed, and I. I don't know if I put too much oil on, but it got all over my sheets.

Yeah.

It absolutely does not come off.

So the first few times you do it, I wouldn't recommend going to bed. Just kind of get used to how much and where you're putting it.

So.

Yeah.

Correct. Julie asked yawning during breathing exercise. Why? Lack of oxygen. You're yawning is often because we don't have enough oxygen in the body, and we need to take a deeper breath to get that in. So that's what I believe. Anybody else have any ideas as to why that might be?

I'm a Buteyko breath instructor, and, yeah, that's one of the telltale signs we look for in patients is people who frequently on. And so, yeah, that's more reason to do more breath work. So you've got it. You nailed it.

Good.

Yeah.

And this.

And it was. It was definitely during this whole combination of breathing. But in general, I mean, I. I basically I have a breathing pattern that I probably have had all my life. So I wait to breathe so I barely inhale. I have a very short. So it's, I had, I, I, I'm not sure in terms of the whole ex. There are a couple of variations of my very young life when it, it probably, I mean I had fever seizures. So as when I was, so I was born and, and I there my tonsils were hypersensitive to any kind of bug and I would go into fever seizures until I got them out when I was eight. So my mind, I call it canary breathing because my normal breathing pattern is it's. I have basically a 10 second pause, then I do a quick inhale, a quick exhale and then go back to pause. So I, I breathe like five to you know, five, six times five, basically five and a half times a minute. That's my normal. So unless I'm doing a workout, I don't breathe more than that or if I'm doing a breathing, you know, an official session to create that. But that is not my normal breathing pattern. So it's not like I'm doing a breath hold. I'm just waiting to breathe.

And that can also keep you in fight or flight. So one of the things that I would recommend there is I'd have to look for it. Maybe I'll look for it and I can post it in the Facebook group because I don't think I can find it quickly. Sachin, does a breath work where you go back to your. Actually I think even the New Year's Day one that he did where you go back to a previous version of yourself and you hug that person and love that person and it's kind of connecting back with the things that you might have dealt with and hugging, loving and allowing you to release that. So that might be a good thing for you to do just to practice on an ongoing basis. The other thing I would suggest is becoming present during your day. And I've had to do this because I was allergic to milk and you know, it took till probably 50 something to stop because nobody could tell me really what it was, what the issue was. And it wasn't until I did some implement in our food implementation test, I can never say that word that where it came back with dairy is one of the key things and because when I took it out in the release phase and maybe added it back in in the maintenance my nose would get plugged up and so I always breathe through my mouth and that was throughout the day. So now I Still have to consciously close my mouth and breathe through my nose as I'm going through my day. So practicing that just on, you know, maybe before you eat habit, stack it with that. So you start getting used to changing your breath as you go.

Yeah.

I mean, and also just looking in the chat, I've always, I've. I breathe my diaphragm, I breathe through my nose, my mouth stays shut. Unless, you know, so in this case, with this, I mean, if I, again, if I'm, if I'm doing an exercise, I'll do, you know, in, in, nose, out, mouth, but otherwise my mouth shut and I'm diaphragm breathing. But again, it's so, it's, it's, it's just really short. But then it's not like I'm in, I'm not feeling panicked. It's just, it's just a pause.

Yeah.

And, you know, eventually it, it activates. So it's essentially a survival breath. So it's, you know, it's based on that CO2 level kicking in, but. Okay, we need a breath now. Yeah. And then it's just short.

Yeah. Sachin recommends six seconds in, six seconds out.

Makes sense.

Excellent questions. Jennifer, you said you mean we should just breathe through our nose? Yes, actually. Nikki, any comment on that?

Yeah, she answered it. So there is a phenomenon that I really don't know much about. It's kind of beyond my scope of knowledge. But there's people. Our typical breath is in and out, in and out. And there are people who will breathe in, let some out, and then they breathe some in and they let some out and they breathe some in, and then they have to dump that extra. And so maybe you're a part of that, you know, weird phenomenon that you're just having to dump extra. So I don't know, kind of beyond my scope. But, yeah. My two thoughts, thank you. But, yeah, nasal breathing is real important because we morm. We humidify, we sterilize the air, we gather the dust and dander and condition it to take it to the lungs. When we breathe through the nose, we make nitric oxide, which is a vasodilator. It opens the blood vessels so we can deliver the oxygen to the brain, the heart and the muscles. And so when we breathe through the mouth, we bypass the. All of that defensive system. So that's why I was just making sure. I wasn't trying to pick on you, Julie, but I just want to make sure you're using that old, that whole defensive system.

And I've seen different Things about, you know, you know, shallow breathing. It's like. Well, yeah, it's shallow, but I'm also not holding my breath. So it's. I'm just waiting.

It's just.

It's a pause.

Awesome. Thank you, Nikki, for that. The whole detox, I think, is acts very, very important. And we know if we're breathing through our mouth, we're in fight or flight. We're not in rest and digest. So knowing that you're doing that during the day and at night, key. And that's why the mouth taping is so important. And if you can't breathe through your nose, using those nasal strips can help to open. I don't know if you've ever seen a picture of how Satchin goes to bed with all the tape and those. Yeah, he has. And he does that because he used to snore and that would keep. It wasn't just his sleep. It was deep asleep as well. And so that module on stop snoring, or if you have sleep apnea or sleep issues, do that. Exercises and things really, really, really can help. As you're going through any other questions for today, you can just unmute if you have a question. Come on, you guys must have a question. Don't be shy because, you know, if you ask the question, somebody else wants to ask it and they're not willing to ask it. What I'll ask. Jennifer, you're really good at meal prepping. So from this, some of the new people who are just getting started, what would you recommend for meal prepping?

Well, one of the things that I said off the top is you just meal. Like, if you just prep the proteins, then everything else comes a lot quicker. Like, if you've got a busy schedule, like a lot of us do, I find it really helpful to. Like, last night I didn't feel like cooking at all. And I had some of that pork tenderloin already prepared, and I was able to very quickly throw together a stir fry. And it was great. It was delicious because it was quick and. And I didn't have to. I actually already had some broccoli measured out as well. So I just literally just chopped up a bok choy, threw it all in a pan and some mushrooms and stuff, and it was. It was great. So also things like I've shared some recipes with my friend Celeste. If you can prep at least a couple of things ahead of time. So we got a package of chicken breasts. I cut them in half, and then I quick. I made like four meals in one shot. I used a package of palmini noodles and I used like 2 ounces of that plus 2 ounces of broccoli. Then I had some spinach and I made a sauce. It was great and. But it made four meals and that really, really saved me with like lunches at work and things like that. Chili is a great one. You can use like, ha. If, if you eat meat, then you can do like one serving of meat. You can do chicken or beef or pork, whatever you want to use. And then a serving of beans, which is like 6 ounces. If you put those together, do all the things you need to do and then split it in half. I usually get my approved vegetables from carrots then.

And then you just split the whole.

Thing in half and then you've got. It's so hearty and filling. So there are some. I find that there are some days that I'm really hungry and then there are some days that I. I'm fine. I don't really even feel like eating. So it's great to have those different kinds of meals for when you're feeling, you know, whatever way you happen to be feeling that day. You can have a heartier meal or you can have a lighter meal or whatever. And then if I find that I do have time, I don't eat the ones that I've already prepared. I'll actually like create some, like make something simple and then save those meals and if you end up with too many of them, you just throw them in the freezer and then so you can, you can really save yourself a lot of time. And you know, it's great for like, you know, Friday night when you're watching a movie and you don't really feel like cooking or disrupting the family or whatever.

So. Yeah, and Friday nights used to be our go out night. Yeah, right. You think it's, it's like that privilege, right? You work all week and Friday we don't cook, we go out. So having those meals prepped for Friday, then you don't have to go out and eat the crap. Right. We know most foods or most restaurants don't use good oils. So you're going to be getting whatever you get when you go out, so. Oh, I have a question. Yes, go ahead.

So I've been doing this for a little while, but I never actually asked if it was okay. I assumed that it was okay because. So I don't know if you've heard of the. There's a chemical called xanthan gum and it's in a lot of Products. And I noticed that it was in the Walden Farms dressings. So because it was in the Walden Farms dressings, I was like, well, then we must be allowed to have it. So I don't know about everybody else, but the first time I did the program, I'm currently. I just started. The second time, my second round and the first time I did the program, I, I. It's no secret, I love to cook. And sauces were a big problem for me was, like, they were so thin and, like, I can't really get them thickened. There's no fat to thicken them with. There's no starch or anything to thicken them with. And I was like, I. I need sauce. So. And I actually had xanthan gum in my cupboard. Don't even ask me why, but I did. I had xanthan gum, and I used a tiny bit of xanthan gum and to thicken the sauce. And I swear, it makes a world of difference from, like, you know, just your enjoyment of food. Like, you know, if you make, like, a chicken piccata, which is like a lemon chicken or dill or whatever, like, you can make a sauce using chicken broth and lemon juice or vinegar or pickle juice or whatever, and it can really enhance your enjoyment of this meal by using just a tiny little bit of xanthan gum. So if you like to cook and you're, you know, wishing that you could have a nice sauce that isn't like a tomato sauce or something that will thicken sort of naturally, Xanthan gum is my. Is my recommendation. So you're nodding a lot, which makes me feel like I can. We can do it.

Yeah.

So that's changed, I think.

Oh, no.

Depot is looking at the ingredients, and I think part of it is the xanthan gum. We don't like gums in the release phase. You can add the maintenance phase. So I'll confirm with her, but I'm pretty sure we're not supposed to use xanthan gum in the release.

Yeah, well, if there's any other thickeners that she could recommend, I'm all ears.

Yeah, I'll ask.

I'll ask the whole team, and they would recommend from that perspective. And if xanthan gum's good, I'll put it in the Facebook group of Alice, post it as to what we can do.

Yeah, like, Bob's Red Mill does like gum. So, you know, it's pretty decent. If anybody is considering trying using xanthan gum, let me just warn you a very little bit goes a long way. I once ruined Thanksgiving with the all the gravy because I didn't understand how powerful xanthum gum is. So you just need a little bit. You can always add more, but it blends really well and it thickens really well.

Yeah, I'll confirm on that because she just sent us a message on the Walden Farm salad dressings because we've been using them for a long, long time. Yeah, ingredients really don't support. There's something in.