Renew + Reignite: The Living Light Reset Event

Welcome, welcome everyone. Happy Tuesday. Welcome Elaine. Welcome Julie. Welcome Jennifer. Welcome Meredith. Welcome Dinah. You're able to— would love if you could put yourselves on camera. It would be great to reconnect with you all. Welcome, Anne. Welcome, Gary, Patty, Nicolette, Hillary.

Look at all these beautiful faces. So great to see all of you. Welcome. All right, we'll give, uh, give our friends, uh, fellow alumni a few minutes to get settled in. Uh, in the meantime, what I would love to know and celebrate is something that you're grateful for. And to bring you into the present moment, my invitation to you is to find something in your environment. So something that's close by to you, maybe on your desk, maybe it's something you're wearing, uh, perhaps it's something on your wall that's hanging that you're grateful for. And the reason you choose something that is in your environment is because it brings you present to where you are right now. And as all of you know, our presence is the greatest gift we can offer ourselves and to those around us. So greatest gift you can offer yourself today and at any moment is being here right now. And as you identify that thing that you're grateful for, uh, we'd love for you to, uh, type it into the chat so we can celebrate together. One thing I'm grateful for is Zoom because it gives us an opportunity that no matter where we are in the world, people with similar values can align and connect and share and learn from one another. And what a gift that technology offers us to be able to do this. I'd much rather be sitting around a campfire with all of you, but until they figure out how to do that virtually, this is the next best thing. So Once again, welcome to all of you for being here, and, uh, we're really honored and excited to walk this path with each and every one of you. As you know, we walk this path with you. We learn and we share and we commit and we dedicate ourselves to this craft, and it's our absolute honor to be able to walk this journey with you to become the best version of you. As, uh, one of the co-founders of Living Proof and, and somebody who really takes what we do with a great sense of humility, but also a great sense of being proud of Deepa, my team, Laura, and Elisa, and everyone behind the scenes that makes this possible. It's just wonderful to be able to see the beautiful lives that we impact on a regular basis. So again, thank you for being here, and thank you for sharing this wonderful evening with us that we're going to have today. Deepa, what are you grateful for?

Uh, I typed it in the chat. I said I am so grateful to be able to be here with you all and reconnect with you all. I know some faces I see more regularly and some I haven't seen in a while, so it's so lovely to be able to see you all and be here with you.

Amazing. So keep that, keep that gratitude coming. Now, this is an important lesson because gratitude is one of the fastest ways for us to be here now, in the words of Ram Dass. And the now is all we have. Some of you may have read or familiar with the work of Eckhart Tolle, which is really the power of now. This moment is where all of our power lays. We have no power in the future and we have no power in the past. Because we can't necessarily touch them right now, but we can be here in this moment and impact it in a very meaningful and positive way. And the first way to do that is to be present to your environment. And when we're present to our environment, our nervous system starts to become more regulated because most of the thoughts that we have, uh, for many people, not all of us, I don't want to speak for everybody, but many of the thoughts that we have are either worrying about the future, or, you know, thinking about something that happened in the past. So where your power lies is in the now. Gratitude brings you into the moment. Music brings you into the moment. Slowing down your breath brings you into the moment. And now our nervous system is a more accurate reflection of the environment that we're in. The way our environment impacts our health is called epigenetics. How many of you are familiar with that term epigenetics? Okay. So all it essentially means is that your environment will activate and express specific genes. So for example, when you're in the sun, that will express different genes in your body versus being indoors. right? We all feel different when we go outside and the sun is shining, don't we? Our genetics didn't change. Our environment changed. And when our environment interacts with our genetics, that's known as epigenetics. In fact, Bruce Lipton, who I've interviewed— some of you, how many of you know Bruce Lipton? Anyone here know Bruce Lipton? Lipton like the tea. Okay. You gotta check out his work. I'm gonna drop some names today. Which I think are gonna be worth writing down. And we can probably dig up some of those interviews and links for everyone too, so we can share them with you. So Bruce Lipton was the first person to study stem cells, and what he realized studying stem cells is that the way the cells would express health or disease was directly correlated to their environment. So you could take bacteria from the exact same family, same genes, and put them in a different environment, and they would behave and react differently. And so it was thought that our genes were our destiny. Truth is, they're not our destiny. Our environment determines our destiny. And so he was ridiculed for many, many years by the scientific community because they were so bent on the idea that you can't change. However, the exact opposite is true. So he wrote a book called The Biology of Belief, where our belief system actually shapes our reality, not just the reality that we see and can touch outside of us, but the reality of the state of health that we're in. How many of you feel better when you're on vacation? Raise your hand if you feel better on vacation. Okay. How many of you need a vacation? All right. We could, we're all probably getting there right here pretty soon. Well, nothing changed except your environment. All right. So many people that we work with, that's the thing they need the most, not a new diet, right? You know, not a, not a new supplement perhaps. But what they need is a new environment. Your environment is a form of medicine. You will never be healthier than your environment, right? Just like a fish. A fish can only reach a level of health that is determined by the quality of the environment that we put it in. And so one thing that's changed significantly for all of us is our environment, right? Can we all agree that our environment has changed significantly? right? At a pace that is unprecedented and never seen before. And so this is why so many of us, you know, not people on this call only who've decided to take action, so many people in society struggle and the things that they used to do don't always work because there's an environmental mismatch. And so the goal of being healthy is to identify how to create the right environment around you so that you can create the right environment inside of you, and how to be in the present moment where all your power lies. You see, when you think too far into the future or you think too far into the past, you give all your power away. Does everyone see that? Raise your hand if that makes sense. How many of you are perhaps guilty of Maybe spending too much time in the future, too much time in the past. How many of you, right? So we need ways to anchor ourself into the present moment. And one of the ways to do that is gratitude, finding something near to in your physical environment that brings you into the present moment. Now, the other thing that we can use is our breath. Our breath is the secret tool of Navy SEALs. Okay. So the people who have to perform at the highest, highest level, where even just a millimeter off means life or death, the tool that they use is their breath. It's free. It's available to you. You take 23,000 breaths every day. You consume 30 pounds of air every day. And it's actually one of the most potent adaptogens. So today we're gonna be talking about a whole bunch of things that I hope are gonna be helpful for you, giving you new insights into your health, giving you breakthroughs. And here's what I want you to listen for. I want you to listen for how embarrassingly simple what we're gonna teach you today is. Now, that doesn't mean that it's easy to implement right away. We can't always control the environments that we're in, but there are things that we can control and we're gonna teach you what those things are. So that it puts you back in the power position, puts you back in the driver's seat of your health. Everyone with me on that? Okay, awesome. I would love to know, um, we want to do a quick exercise called Rosebud Thorn. How many of you have done Rosebud Thorn? Okay, if you haven't done this, this is wonderful for your children. If you host office meetings, This is also great, and it's also a great way to get to know somebody. So Rosebud Thorn is— rose essentially represents something that is blooming in your life right now. What's going really well for you right now? Right? Maybe you have an exercise program that's working well for you. Maybe you've got your diet dialed in. Maybe you've got a mindfulness practice that's dialed in. Maybe you've got, you your pantry, you know, dialed in. And it doesn't have to be health-related, but, you know, since we're all here talking about health and wellness, that might be a good topic for you to lean into. So what's something that's going well for you? I want you to acknowledge that for yourself.

Okay.

One thing I find that we could all be better at is celebrating. And, you know, we, we're quick to celebrate others, but really celebrating ourselves, Okay, and reflecting, right? This is a time of year for both gratitude and reflection. So what's something that's going really well for you? The next thing is the bud. The bud is what's something you're working on? What's something that you're aware of that you're working on that is new or exciting for you? Okay, so that's the second thing I want you to make note of. And the third thing I want you to make note of is the thorn. And sometimes this is where the breakthroughs happen, right? What's something that is kind of a thorn in your side right now? And because we're here talking about health, that would be a great topic to lean into. So what's something related to your health, related to your health goals, related to optimal vitality that's a thorn in your side right now. I'll give you an example. One of my clients, he's lost 25 pounds. He's feeling amazing, more energy. He's looking younger. He's getting carded at the, at the stores, right? So that's always a good sign. And, you know, a thorn in his side was travel, right? He had a hard time navigating travel. And so because he acknowledged that, we were able to come up with some simple solutions for him. So when you identify your thorn, then it helps other people be able to help you. Okay? And that's why we're all here today. So go ahead and when you've got those 3 things, your rose, which is what's working well for you, your bud, which is what's blooming in your, or what's, you know, starting to emerge in your life right now. I'll tell you an example for me is something that's, you know, budding for me right now is a mindfulness practice centered around woodworking. So, you know, I really love working with my hands. I love working, you know, I love the idea of being able to take a piece of wood and mold it and shape it and be present with it and have something to show for. right? So that's a hobby and that brings me into a flow or meditative state, right? So that's budding for me right now. So I'm researching tools, I'm researching, you know, different, you know, aspects of wood and identifying, you know, different projects I'm gonna be working on. So that's something as an example that you might use to inspire you. Okay? And once you have those 3 things, go ahead and type them into the chat. What are your roses? What are your buds? What are your thorns? Just think of one for each. Okay. Now what we're going to do is we're going to comb through these responses. And this will help us identify how to create the most amount of value for all of you today. We have a bunch of things that we want to share with you. And certainly we want to make sure that every one of you walks away with some sort of aha or breakthrough or an inspiration that helps you live a healthier, higher quality of life. Deepa, is there anything you want to add to that?

No, I'm just reading the responses here, making note of them so we can help you guys with some of the areas where you're finding some challenges, perhaps.

Okay. So as you're doing that, I want to just acknowledge everyone for, you know, leaning in here. You know, it does take some vulnerability to share some of these things, and it allows you to be, you know, in service of others because others might be facing similar challenges. But it also allows you to get the perhaps the guidance or the insight or the reflection that you need to overcome the challenge. Okay, so I see alcohol popped up here, so I'm gonna speak to that just for a minute. You know, this is the time of year where, where generally people have more family gatherings, more parties, things like that. So, you know, we might be consuming alcohol, you know, on a, you know, social basis, for example. One thing that you can do that can help you get through and minimize the impact of alcohol in your body is something called activated charcoal. Okay, so on nights where, you know, you wanna have, have a drink or two, whatever the case may be, then activated charcoal will help bind up some of the adverse, you know, toxins that are associated with alcohol. So it has less impact on our liver, less impact on our microbiome as well. Okay, so that's something that you can, little tip for all of you, not encouraging drinking, but you know, it's just, that's the reality for some of us and, and that's okay. No judgment. But if, if that is the case, then, you know, activated charcoal can be helpful. Okay. Another tip for all of you as you engage in the holidays is making sure that your body is nourished before you go to places. Okay. So that might mean eating before you go somewhere. When it's appropriate. And then the other thing that might be appropriate for some of you to perhaps get back on track or hit the reset button is fasting. How many of you have an active fasting process? Anyone here fast actively? Okay. So if you haven't fasted, how many of you ever done a fast, maybe 24 or more hours? Raise your hands if you've done a 24 or more hour fast. Okay, so there's 3 things that help you heal the fastest, and they're, they're kind of maybe not as intuitive as you might think, but children kind of demonstrate this very well. So when a child wants to heal because they don't feel their best, they do 3 things. They get really quiet, so they stop talking. They sleep, they rest and recover, and they stop eating. Right? Because intuitively, the body knows the best way to heal is to rest, and that also means to give a rest to our organs. All right, so resting our bodies physically is one thing, but resting our organs is another thing. And when we incorporate fasting into our lives, we start activating a process called autophagy. Autophagy is as the word implies, self-eating. So it's where our weak and dying cells get eaten up and destroyed and eliminated so they're not draining us of energy. Senescent cells are old cells that are like zombie cells that are taking up energy and resources in our body but not functioning at their best. Okay? So it's kind of like going through your closet and throwing out all your ripped and tattered clothing, right? They're still wearable. You could still wear a ripped t-shirt, but you're probably not gonna wear it, right? So these weak and dying cells, when we incorporate fasting as part of your program or protocol, or maybe something you do once a quarter, maybe even once a month, it enables you to recycle, you know, essentially remove and eliminate weak and dying cells in your body. How many of you put— you know, I'm just throwing this out there, but how many of you would be interested in doing a group fast together, all right, where maybe we pick a day and everyone supports one another? And there's different ways you can fast. There's actually one way to fast called an olive oil fast, okay? And this is where all you consume throughout the day is olive oil. Or MCT oil, right? So you know, you don't feel hungry at all. You resensitize your insulin receptors. You may even lose a few pounds, which is kind of cool. And you're able to activate the autophagy process and the elimination of these weak zombie cells. And just doing something like that once a month can be extraordinarily impactful and beneficial for your health. You see, the, the paradox when it comes to health is less is more. And what's happened is we've been convinced just with all the different things that we hear that we need to do more and more and more. Okay. We need to breathe less. Believe it or not, most people overbreathe. We need to probably eat less, right? Most people overeat. We need to rest more. Right? These are the things that create breakthroughs for people, and we need our nervous systems regulated. Deepa, what would you like to add or share?

Well, I'm reading through a lot of these responses, and sounds like sleep is a big issue for a lot of people here. Sleep is coming up a lot. Stress. I saw 2 people type something about clutter. Sticking with program or just kind of staying on track this time of year, finding time to focus on self-care and prioritize our needs. What other things are coming up here? Watching TV or even being on screens before bedtime, managing late-night cravings. So yeah, quite a few things that are common themes that seem to be coming up. So, you know, sleep, when it comes to sleep, one thing that I would really encourage you all, if you don't already have one, I know some of you do depending on the program that you are in, is getting an Oura Ring, right? For me, that really helps kind of as a substitute for— it's like a behavior coach almost, right? Sachin and I, every morning, we always check in with each other, ask each other what our scores were, and it helps me stay accountable, right? So gives me deeper insights in not only into sleep, but, you know, the app has really, really improved over the years. And one of the things that more recently, that one of the more recent updates, it's actually just been like a couple of weeks, they have a cumulative stress section as well, right? So it kind of tells you how resilient you are to stress. And a lot of that is sleep, right? Because sleep is one of the most important ways that we can get our body into a more parasympathetic state, right? Sleep is also a very powerful tool to help with assisting with weight loss. Right, and metabolic health. So, you know, you might notice right now, like, Sachin and I are wearing our blue blocker glasses. So, you know, this time of year, especially where we live, the sun goes down at around 4:30, pretty early, and we try to put on our orange-colored glasses, you know, in those earlier evening hours so I can still function. I can still kind of see certain colors, right? It does block out certain spectrum of the blue and green light spectrum, but then an hour before bedtime, we'll snap on our red lens, right? Which kind of pretty much completely blocks out the blue and the red. So this is a great tool to really help with optimizing melatonin levels and really help calm you down before bedtime, get you more into that parasympathetic state, relaxed state. And melatonin is not just important for sleep, but it's also important. Super important antioxidant, right? It's actually known as an anti-cancer hormone as well. So really preserving our melatonin levels before bedtime is super important for our long-term health. And especially when it comes to this time of year, I feel like being away from screen, being away, not being on a screen from 4:30 to bedtime is is almost impossible. So really investing in a pair of blue blocker glasses is a great tool. And then I just was recently listening to a podcast on how detrimental LED lights are, right? So around the 2000s, that's when we started switching over to LEDs because, you know, they save energy, right? But nobody really talked about the negative impact on our health. Right? So because we're surrounded by LEDs, you know, even blue light from our screens, LED screens is incorporating little hacks. So having some sort of red light to offset the blue light and balance out the spectrum is helpful as well because sleep, it's not only important what you do before bedtime, but it's also important what you do during the day. right, in terms of optimizing your sleep. So we have to really think about, you know, our light exposure because that plays a huge role in terms of our ability to fall asleep and stay asleep as well.

Yeah, and just drawing, thank you, Deepa, and just drawing everyone's attention to this image here. The, one of the most important signals to your body in order to produce hormones, in order to produce neurotransmitters, in order to produce or not produce melatonin and cortisol is light. And we don't think of light as a nutrient. However, it's a super nutrient for our body. It charges our mitochondria when we're exposed to the right type of light. And what's really important for people to understand is outdoor lighting, even if it's cloudy, has a spectrum of light called infrared light. Infrared light is what produces the heat that comes off your light bulbs. Infrared light is what produces the heat that comes off of a fire. It's invisible to the naked eye, which means that what's happened over the last 20 or so years is we've removed that spectrum and wavelength of light because it's seen as unnecessary Because it's invisible to the naked eye. So if you remember growing up, we all used incandescent bulbs. Incandescent bulbs have a lot— they produce a lot of heat. That heat is infrared light. Infrared light charges your mitochondria. So it doesn't— so you might still be able to see everything, but it's the invisible spectrums of light that we want to be mindful of. So a sunset, you can see, has a lot more red wavelengths of light. And an incandescent bulb, you can see, is very similar. So growing up, you may not have had sleep issues because the environment, the signal from your environment was, hey, it's time to start winding down. It's time to start, you know, reducing cortisol production, increasing melatonin production. But now when we're exposed to LED lights and screens, you can see they have virtually no red and no infrared light, right? This is why an LED doesn't produce any heat, right? That's why they're considered more efficient, but they're considered more efficient because they're missing information. And when this information is missing, now our biology doesn't get the signal that it needs. So I know you're not reptiles, but if you put a, a red— if you put an LED bulb in a reptile cage, the reptile would die. Because it uses the infrared light to heat its blood. Okay. So human beings, we're essentially animals in captivity. If we have the wrong type of lighting, we're increasing cortisol production, increasing insulin resistance, increasing blood sugar, increasing stress hormones in our body just by sitting in front of a screen. Just by sitting there. You don't have to be doing anything. The light is telling your body what to do. Okay. Now, if you think about winter, Deepa mentioned this, you know, it gets dark pretty early these days. Do you think the animals are sleeping more in the winter or less in the winter? They're sleeping more. Right? There's seasonality to our rhythms. So human beings, because we invented light bulbs, you know, we stay awake at all hours of the day, but that's foreign information to our biology. It throws all of our hormones off. So when we should be healing, repairing, regenerating, the environment is telling our body something different. So Deepa mentioned the red filtered glasses. I understand the irony of us being on the screen right now, so you don't have to point that out to me. But, you know, we do what we can. So I actually have an infrared lamp sitting next to me on my desk. So that's on every time I'm sitting at my desk. I have an infrared lamp on. I wear the glasses because I'm on a screen right now. Normally I wouldn't be. And the other thing that can be super helpful is turning off overhead lighting because the only time lighting would be coming from overhead would be during the day. So lamps with shades are really good, and all of you should have received the bulb from us. And those bulbs are really good because they produce more of the red spectrum of light. Okay. So there's lots of great insights. This could be an entire 2 to 3 hour presentation, but this is an area of opportunity that is vastly and unfortunately overlooked, but is something really, really simple that can be corrected. Okay. So just wanted to point that out. And if you look at fluorescent bulbs, which is what is in most schools, in most office buildings, right? And in the mall and those type of environments, look how little information is being presented to you. If you think of daylight as information to your body, now the fluorescent bulbs and the LED bulbs look like junk food, right? It's like junk lighting. It's stripped of all of its nutritional information for the body. Anything you want to add to that, Deepa?

Yeah. Don was asking, what about overhead light? Can it be red light? So the direction of— so the color is important, and then the direction of light is also important. So in the evening, we want to try to avoid overhead lighting as much as possible. And use more lamps. Because if you think about nature, when we're outside during the day, the sun is shining on us from above. So once the sun goes down, we don't really want any light shining on us from above. We want it to be more horizontal, kind of like a campfire. So lamps are preferred once the sun goes down. And then, you know, during the day, overhead light is okay. But once again, you wanna try to bring in as much natural light as possible. And then if you are gonna be on a screen for prolonged periods of time, which I know many of you just by the nature of your work, then you wanna offset some of the blue light from your screen with a red lamp.

Amazing. Thank you. So light is is the first nutrient. It's something that we consume every waking hour, right? So if our goal with all of you is to try to make your health passive, right? So if you think about a squirrel in nature, right? Squirrels don't think about their health. They don't have squirrel doctors. They don't have squirrel hospitals. They don't have squirrel ambulances, right? They don't need these, these interventions because they live in congruence with their biology. You see, we unfortunately, we are outdoor plants that got planted indoors. And so just like if I take an outdoor plant and plant it indoors, or maybe I put it in a dark closet, there's no amount of water, no amount of nutrition, no amount of healthy soil or fertilizer that I could give it if it's missing the light that it needs. Okay? So this is one of the biggest opportunities that we see for people. And when people kind of start engaging with their circadian rhythm, we start seeing even more rapid transformations because now all of their hormones are working synergistically as they should. They're getting the information that they need that would've been passive. You wouldn't have had to think about this. The squirrel doesn't have to think about this. The squirrel doesn't have to think about, getting infrared light from its environment because it lives outside. It gets it all day. It doesn't have to think about turning off the overhead lighting because once the sun goes down, there is no overhead lighting, right? So it doesn't develop the challenges that we do. And one of the underlying unfortunate consequences of, of, you know, toxic lighting in our environment is that it causes insulin resistance. So if you're having a hard time losing that weight around the midsection, right, no matter how much you exercise or no matter how much you tweak your food intake, it's most likely lighting. Okay. How many of you can see that there's room for improvement in your lighting situation? Okay, great. Right. And so Dan Sullivan says that all progress starts by telling the truth. right? So maybe glasses might be a good intervention. Turning off the overhead lights might be a good intervention. Getting an infrared bulb, that could be a good intervention. You know, so there's lots of things that you can do. Okay. But light, light is something that we're exposed to every waking hour. So giving that some consideration and just making a few changes. Once you make those changes, you benefit from them every day. Right, it's just a matter of changing the bulbs in a few lamps, and those are the lamps you turn on at night. Maybe it's just slipping on the glasses, right? Something really simple that you can do that makes a big difference. And you don't have to buy— I mean, I certainly like my Vivarays, but you can buy whatever suits your budget, right? Whatever suits your needs, start there. Okay, what else is blocking people, Deeps?

So another thing that I think would be good to talk about, because a lot of people were mentioning sticking, you know, with their health journey. So I think the identity and paradigm exercise could be a good thing to share.

Okay, wonderful. So all of our decisions and all of our behaviors are based on how we identify. Okay. And so it's really important that we know who we are, right? It's— we're deterministic as a species, right? We can decide who we want to be. And how we want to show up, right? We have higher faculties in our brain and nervous system that we've been gifted that allow us to think about our decisions into the future. Other animals don't have that capability. So this is unique to humans because of our highly developed prefrontal cortex. And because of that prefrontal cortex, we can think a decision through. And so when I make a decision, about anything, right? Big or small. I make it, you know, you know, it's, it's a simple framework that I ask, would my ancestors be proud about this decision? And would my future generations or my future self be grateful? Right? So it just puts things into context for me, right? There's many generations that came before me for me to be alive in this moment right now. And there's many generations to come, right? That's the order of thinking that I put in. Some of you might think that's crazy, but it makes decision-making so, so much easier. Would my future self be proud? Now, all that anyone can ask of any of you is that you make the best decision with the information that you have, right? So if you're in a, in a food situation or in a situation where you have to make a decision, all you can ask and anyone can ask of you is you make the most fully aware decision that you can and the best decision that you can. Now, I find that when I know who I am and how I want to show up, it makes decision-making easier. So I have a version of myself called Super Sachin. And so Super Sachin has certain characteristics and he has certain attributes. And when you go through the exercise that Deepa can share with you here, when you go through the exercise of creating that identity, then decision-making becomes so much easier. Because you might say, I might say to myself, what would Super Sachin do in a situation like this? And I use that everywhere. I use that with email responses. I use that with conflict if there is any. I use that with a health decision. Or a food choice that I'm going to make. And after I make the choice, you know, I, I acknowledge myself for making the best decision that I could. So all of you could really benefit from, you know, just really getting clear on who you are and how you want to show up, right? So Super Sachin wakes up at a certain time. Super Sachin goes to the gym a certain number of times. Super Sachin responds to an email in a certain way. Super Sachin, you know, interacts with, you know, strangers in a certain way, right? And some people, you know, we've all heard the quote, what would Jesus do, right? So this is similar to that, right? What would the highest version of yourself do? Oh, the healthiest, smartest, most abundant version of you do? How would that version of you make this decision? Right? So it gives us an opportunity to pause and to reflect. And all of you know how to come back to center, right? You've been given the tools and certainly the community resources. And there's anything that we can do to help you, we're more than happy to. It's like, you know, we're all going to deviate, we're all going to have, you know, moments like that in our lives. But how do we come back to center? You have the identity exercise?

Yep, I put it, I put it in the chat.

Yeah.

Um, I'll just open it up here real quick so people can see it.

It's also, um, for all of you, you should have access to the Practice Better modules, so it's in there as well. Um, if you don't have access to the link.

Yeah, so this exercise doesn't take long, and there is a video here that you can watch that just walks you through Explains the exercise to you. And, you know, when you have about 15 to 20 minutes, I would sit here and do this. Okay. It really brings you present and it makes you the main character in your hero's journey. Right? Just like if we're, you know, we're going through life day to day, we want to know, A, who we are, what character we are in this story. And we want to write a story that's worth you know, you know, really live a life that's worth living. So if you come down here, you can read the attributes of Super Sachin, okay? And, uh, feel free to read through this, feel free to make it a source of inspiration for you. But these are the things about me when I'm functioning at my highest level. Here's how I show up, okay? And it's not about being perfect, it's really about being self-aware. So when you're encountering any difficult decisions, ask yourself, what would that superhero version of yourself do? Yeah, I know it can sound maybe very simple and sometimes even very fantastical, but it works. Okay, it absolutely works. How many of you have ever done an identity exercise? I'm curious if anyone's done that. Gone through that process. Okay, Hillary, I'd love for you to share, if you're open to it, how, how has that helped you, or how is that showing up for you?

Well, what, what is fun about doing that, especially, um, in the morning as a daily process, I do a lot of writing. I just started writing with, um, there's a book called The Artist's Way. And I've had that book for years. And it's— I want to say I've had it for over 20 years. I'm sorry to say that. But I had a friend that challenged me and said, let's do this. And I had so much resistance about doing it. And so I showed up and I've been doing it. And, and one thing that's got me really excited is I go into that identity work, and and I spend time with being the person that I want to be. I don't have a name for her, but, um, in, in going into that process, it's— it changes the energy of everything, and you, you uplevel yourself to that person, and there's an accountability with it too. And so I find that even, even now that, um, you know, I've introduced more different foods back into my body, my body is holding me to a higher standard, a higher level, even after I've changed that identity work. And so that in itself has been enough just to sit with and, and really look at old patterns and old things that Maybe I would lose myself in the moment with a glass of wine if I was having a bad day, or I would, um, eat something because it comforted me. You know, I love French fries, so maybe it's French fries that I want to be comforted with. Comforted with. And I would tell myself, you know what, I can eat whatever I want. I'm not on a diet. Because people, when I was telling people I was on this program, they're like, Well, is it— it's not in your diet? I'm like, no, it's not a diet. And even the word just gets me all, all worked up. And so, um, being in that identity of telling yourself, yeah, you know, it— I, I can— I have the power to do whatever I want to do. But even, even when adding the food in, it's like my body's telling me pretty strongly I don't think you should have that. And so, yeah, but it's been fun to play with. And if you have never done it before, it's, it's a great, great way to get into your imagination and, and really uplevel yourself and just being with the feeling of how you feel. And I think that in itself has really helped me grow as a person accountable to myself.

Thank you. Thank you for sharing. And congratulations. I love hearing that. You know, sometimes the Joseph Campbell who wrote the book The Hero's Journey said that in our darkest cave lies our most valuable treasure. And so I bring that up because if you're resisting doing the exercise or anything that we share today, that could be where your biggest breakthrough is because you haven't gone there yet. Okay. And something so simple, so free. Your cells are listening to every word that you say about yourself, certainly. And so if we walk around with a different story about ourselves, it changes our entire physiology. It changes the function of all of our cells. It changes our epigenetics. So It's a great exercise, really simple thing that all of you can do. And I promise you, even if it gives you a 5% edge over your current self, I mean, you take that in any other area of your life, right? You take 5% more fuel economy in your car, you take 5% more returns on your investment, you take 5% more love from your spouse, right? You take it in every area of your life. And so I've seen people have massive breakthroughs when they reestablish a healthy and the highest version of themselves identity. And have fun with it. Make it realistic and have fun with it. All right, Deepa, do you want to, you want to talk about the clone? So we've been working feverishly behind the scenes to introduce a whole bunch of new tools that are available to all of you. And we want to make sure that every one of you knows how to access them and use them. And one thing that we've done is we've created a metabolic clone and assistant for you. So this is a clone that's trained in our, in our process and is trained to answer your questions 24/7, hopefully not when it's too late at night, but, you know, essentially around the clock. And it will help you in getting any question that you have answered. And certainly you're always welcome to reach out to us or your coach, who, if it's Laura, and welcome to, you know, ask that question. But the AI coach will also provide you with the answer. So this is a, a free tool that all of you have available to you, and you can ask it anything. You can ask it about lighting, you can ask it about breathing, you can ask it about a variety of different aspects of the modules that you're taking. You can ask it about, you know, what foods are included and not included if you're doing another round of the reset. So these are all available to you and easy for you to access. You can access it from your phone or you can access it from your computer. Any comments you want to add to it, Deeps?

I was actually going to have Laura just chat a little bit about it. I'll unmute her, and I did put the link for you all to access it if you haven't already played around with it. And, you know, she can chat about it a little bit, maybe show you a little demo. As well.

Yeah, absolutely. I can share my screen. I think, as Sachin was saying, this is just a tool that is amazing. I know we all are sort of maybe not too sure about AI at this point, but I think it's only going to help us in the future, especially as it develops. And the AI coach that we have is just one of those. So you all have access to this. Deepa put it in the chat. And you just go into— you would have to create a sign-in and then you go into your account and access the coach basically. And this is where you can just talk to it and ask it any question that you might have about the program. So it's going to look something like this. As Sachin was saying, it can be a very specific question. It can be something more general. Perhaps you are just getting back into the reset and you can't remember what the approved— let's say, what are the approved proteins during the release phase, for example. So you would just ask the clone that, type it in, and it's going to give you your response. So it really just gives you a really— it popped me up to the tops for some reason. As you can see, I use it a lot. But yeah, so it just gives you this great list of everything that is on the approved list during the release phase. It tells you that you need 4 ounces cooked, 5 ounces uncooked, 93% lean, that you can marinate your meats, how to do that, and then it just gives you the entire list. So it's great. And as Sachin said, we are always available to you for those questions, but sometimes you're in a pinch, you know, you're making dinner or whatever, and you need that answer more immediately than perhaps we can offer. So this is just a great resource and tool that you can use to get that immediate response. And again, you can ask anything related to the program. The more you ask, the better it actually works. So I really do encourage you to use it.

Yeah.

Thank you, Laura. And it's amazing to see the dialogues and the conversations people have with the clone.

And constantly we're reviewing like the responses as well and we're constantly like tweaking it and modifying it, making sure it answers accurately. And yeah, it gives a really great response, as Laura said, when you're in a pinch. So definitely something worth trying. And it's also really— I mean, it is meant to be used for the program, but you can ask it questions about sleep. You can ask it questions about— because it's been trained on a lot of our IP and our resources. So you can ask it about the lighting. You know, if somebody was asking, what about red lights for overhead lighting? Like, you know, it should be able to respond to a wide array of health topics as well.

Yeah, and as Helena asked, you can have it create recipes for you. It does just about everything. You can actually even upload, like if you had, if you're curious about an ingredient or nutrition label, you can upload that and it will tell you whether or not it's approved.

Amazing. Thank you. How cool is that, right? What a time to be alive. You can ask whatever question you want, get the answer instantaneously. And you know, more importantly, it gives you the freedom to kind of explore. right? And, and it's not just about the food, it's also about the rest of the program as well. So when you need help, when you need guidance, again, we're always here to help you. We're kind of a human-first culture, but you know, when you need it and you wanna ask good questions, you can have, you can spend hours on the call and we've had people do that as well. So that's available to you and, and just a, a wonderful resource when you need it. Adipa, did you wanna talk about the genetic testing?

Sure. Can you drop that link in the chat? So a lot of the questions people were asking when it even comes to sleep or even certain tendencies that we might have, like certain cravings that we might get, a lot of that is genetically predetermined, right? So Sachin was talking a little bit about epigenetics, but genomic testing can really be insightful. I know some of you here have done genomic testing or are in the process of doing it, but that is really a great resource because genomic testing really tells us how we are wired. right? So some of us may, you know, have noticed that through the course of our life, maybe we're like really early birds, right? We wake up really early, or some of us are— tend to be a little more, you know, late night type of people, right? And some of that is genetically predisposed, right? So the genomic testing can give us a lot of great insights. Another great thing that it can do— do you have the link, Sach?

Yeah, I'm just— just give me one second. I'm going to put it in the chat.

Yep. Another thing that it can really help us determine long term— the release phase of the plan is what we call a therapeutic plan, right? It helps us decrease inflammation in the body, helps us perhaps lose a little bit of body fat. Really helps us balance our blood sugars. So it's a therapeutic plan, but then long-term, for many people, the nice thing about the genomic testing is that it can tell us what kind of, quote-unquote, our diet or nutrition plan is best for us, right? For some of us, it might be paleo. For some of us, it might be more of a ketogenic type of approach. For some of us, it might be a vegan or vegetarian diet. For some of us, it might be Mediterranean. For some of us, it could be a hybrid of those two. So the genomic testing can give us some insights into the long— our longer-term meal plan that, you know, that would be best for us to follow because it tells us how well we may digest or how well we might metabolize certain fats, right? Some of us might not be so great at metabolizing saturated fats. So, you know, something like a ketogenic diet might not be appropriate. So it really does help with that kind of guidance. So gimme a second here.

So as Deepa's talking, like looking that up, we're, accessing it. An example would be, you know, some people might think ketogenic was good for their friend, so it's good for them. So they go on a high-fat ketogenic diet and they don't see the improvement. So we had a client who was on a high-fat ketogenic diet and just kept gaining more weight, gaining more weight, gaining more weight, but didn't change her diet because she thought that that wasn't a problem. Turns out when we did her genetic profiling, that was the worst diet choice for her. So when you're developing a long-term dietary strategy, it's really important to know what your genes are gonna respond best to. And I dropped it in the chat. Did you get it?

Yeah, I think the individual reports is a little easier cuz with the PDF I have to scroll through each page.

Okay. So we were able to identify with her that a high-fat ketogenic diet was not optimal. And because of that change in that shift, she was able to start rapidly losing weight, but also more importantly, feeling better because she was putting the right fuel in her body. So genetic testing is great because it gives you a blueprint of yourself. It tells you, it's like a user manual for your car. Okay. I'll give you a funny story. I had to get new tires for my parents' car. And I went to the, you know, the tire shop close to me and a guy walks in with a picture of a car part and he couldn't speak English and he was just pointing at the car part. And the first question the mechanic asked is, what car is this for? And he couldn't answer that question. And because of that, he couldn't be helped, right? So the first question that we should have about ourselves is, who are we, right? What's our user manual? What's our blueprint look like? What nutrients do we need to be extra supported with? What hormones may be out of balance for us? What are our risk factors for developing, uh, different long-term conditions like Alzheimer's so that you can make better choices now instead of finding out after, um, you're way down the path that you should have been doing something different. So by knowing this about yourself, it's not telling you you have the disease or the illness or the dysfunction. It's telling you where to look, where to monitor, where to be more proactive when it comes to your health. So this person, for example, their Alzheimer's risk— this is a demo, but this person's risk factor is high, right? So what they need to really focus on is the right type of fats in their diet. This person would not do well with a high saturated fat diet. This person really needs to focus on improving circulation in the brain. Okay. So Alzheimer's is, I think, first and foremost, a circulation issue because the brain is the hardest place to get blood to. And so now we can come up with a long-term plan for the individual that is going to help them identify things long before they happen. Right. And of course, when we understand our genetics, we can then understand how our epigenetics and our environment can be addressed in order for us to have better long-term health, right? It's really all about living in congruence with your biology and your environment. And when you crack that code, which is what we help you do, then you have an unfair advantage towards being healthy and we have an unfair advantage in helping you because we know exactly where to focus your time, energy, and effort instead of, you know, grasping at straws. We can really focus on where we know you're gonna get the biggest ROI when it comes to your health decisions that you make and what are your potential blind spots that you have.

Yeah, so these are some of the reports that are generated based on your specific genomics. So this is the trending diets one. So it kind of gives us an ideal diet plan for this sample report here. It's paleo, gives us a little more insights into protein benefit, dietary fat response, saturated fat response, complex carb utilization, omega-3 need, omega-6 need. Kind of indicates to us that this person would probably benefit from, you know, either if they eat fish, fatty fish, increasing their fatty fish consumption, or, and/or taking the supplementation. So it just gives us, you know, really great insights in terms of how you're wired and really help you understand yourself a little better.

You know, the beauty, the beauty of genetic testing is you only ever have to do it once. So it's not a test you do over and over again. It's a test you do once you have this information. Deepa, myself, and my son, we did ours probably around 13 years ago. Now we did our genetic testing and we've been living in congruence with our genes, with the awareness of the areas that we need to pay closer attention to. And it's been wonderful to have this information. It's a genetic test is a, is a, is a gift that keeps on giving because you just have this knowledge about yourself now and you know how to lean into it. Another thing that genetic testing can help us with is helping identify what lab testing is most appropriate for you. So we can know, is it important to look at your omega-3 to 6 ratio? Is it important to look at insulin or homocysteine or other markers that can predict long-term health. Okay. So if you haven't done that test, then we have a special offer for you to be able to do that. And I think it's, you know, it's a very, very insightful and valuable test. When you get the results, I go over them with you and break it all down for you and then generate an action plan based on the DNA report. It could be DIPA as well. And from that information, now you have your own personal formula of what it takes for you to thrive from this test. What we can also do, which I love, and this is what I do for myself, is we can create a multivitamin mineral and health support pack for you. So now you can get DNA-based supplementation for about a quarter of the price of what it would cost you to buy everything separately. So for about $160, you can get a custom-made blend just for you based on your DNA. Now you're not having to shop around and get 20 different bottles, and you're getting the right dosages for what you need. And that provides you with a long-term, you know, strategic solution to fill in whatever nutritional gaps you might have based on your DNA. So there's a, wonderful path that you can go down by identifying what your needs are, and then we plug it in with a, a very affordable long-term solution for you. So for those of you that are interested, if you've already had the genetic test done and you're interested in getting your own custom blend made for you, we'd love to help you and support you in that. And for those of you that haven't had the genetic test done, it would be advisable for you to get it because having this information about yourself helps you take your health to the next level and it gives you more personal insights and autonomy and it gives us more personal insights so that we can ensure you understand where the greatest opportunities and blind spots are for you. Deepa, you, do you wanna, let's see.

I'm gonna put the link in the chat.

Yeah, I'm gonna have you do that. Do you wanna take them to that page?

Yep.

Or do you want to do that later?

You want me to show them the page?

Yeah, you could show them where they can go if they're interested in learning more.

There's two links there that I put in. One is if you live in Canada, one is if you live in the US. So I'll just bring up one of them here. Sorry, one second. And then there's also coupon code because we're giving you all 20% off. So that is valid until December 9th. So basically when you click on the link, some of you I know have mentioned that, you know, you may want to do another round of the reset. So there are options here for you to do another round of the, the reset as well. And you can use the coupon code for that as well. It'll apply 20% off if you do want to do another round. So the options to do Another round is you'd get a bottle of the homeopathic formulation, and you can choose 3 30-minute coaching calls, plus you would get direct messaging access. Or you could choose the reset spray plus journal entries plus messaging access. Or you could choose a combination of both 1 and 2. So you would get the 30-minute coaching calls plus the journal reviews and 1 bottle of spray. If you wanna do the genomic test, this you could check off here. This is, you know, where you would check if you wanted the genomic test. And these are a few other tests that we offer. So basically if you wanted to do the genomic test, just make sure you just check that box off and then you can always, you can put the coupon code here. So it's light, 20, which will apply the, the 20% discount for you.

Amazing. Yeah, this is a, you know, a great time to recenter and refocus on your health. I, you know, Deepa and I are going to be doing the reset again in January. So for those of you that want to kind of join along and in the ride with us, we're offering you a pretty sweet deal. So you get 20% off and you get to go through the, essentially the program again. And that way you have all the tools, you have all the assets. It's just a recommitment to the process. And, you know, we're here to support you every step of the way to make sure that, you know, you achieve your health goals. You know, sometimes it can take 2 to 3 rounds to really get dialed in, but once you do, you have, you know, just amazing autonomy over yourself. Like, I think what one of the things that people, you know, it's a love-hate relationship, but one of the things that people really love is they love the structure that they get from doing the program. They love the structure, they love the support, they love the community aspect of it. And for those of you that wanna do it alongside Deepa and myself, we'll be doing it in January. So this is a great time for you to make that commitment to yourself. We get everything shipped out to you. You can enjoy the holidays. you know, do some of the things that we talked about in the meantime, create your new identity, use a charcoal if you need to incorporate some fasting if you'd like to. And then, you know, we can all do a reset together. It'll be really fun for you to do that.

I'm also gonna share, let me just get the link, but it's a holiday kind of blood sugar balancing guide. Just has some great tips as you navigate the holidays. In terms of, you know, just little tips for you to stay on track, keep your blood sugar balanced. So I put that in the chat as well. Just a great resource for you all.

Amazing. Thank you, Deepa. And, you know, one more thing before we jump off, we wanted to let all of you know that we've developed a podcast and a series of interviews where I interview leading experts from all over the world on all topics related to metabolic health. So we have topics ranging from light. I'm gonna be doing a, a, a topic on fabrics, clothing, for example. We have the person who invented ice baths. He's, I did a, I did a Thomas Seager, I did an interview with him. We did interviews on how your microbiome affects your metabolism and so on and so forth. So We'll just drop the link for that where you can find us on YouTube and just subscribe to the channel and you'll get all the updates when we drop new episodes. But you'll find it really insightful and very relevant to the work that you're all doing to improve, uh, your metabolic function. So these are a handful of some of the updates we wanted to share with you. And, uh, really our goal is to support you as best as we can, uh, in your journey in health. We have, you know, lots of tools in our Community to help you. You have access to all the resources that we've provided for you. Those of you that are ready to recommit to your health, this is a wonderful time to do this. If you know anything about us, we normally don't give any discounts. So this is kind of a rare opportunity to save some money and, you know, to make that commitment to being the best version of you in 2026. I know I can speak for Deepa and myself. And certainly Laura, that we believe that the world needs the best version of you right now. That's who your family needs. That's who your place of employment needs. If you run your own business, you certainly need it. And it's the thing that will create the world that I want to see where everyone's healthy, happy, and whole. And so I love to open it up to see if anyone has any questions, anything that's coming up for you that we can work on addressing. And then I also wanna honor your time. So we have a special gift for all of you that attended live today and, and stuck around till the end. Originally we said we were gonna give you a, a $25 Whole Foods gift card, but after some consideration, we switched it over to Amazon because not everyone has a Whole Foods close to them. So depending on where you live, there may not be a Whole Foods close to you. So my apologies, if, you know, if that throws you off a little bit, but we just wanted to make sure that we provided a gift to all of you that was inclusive so that if you don't live close to Whole Foods, you're not, you know, kind of left high and dry. So Deepa's gonna share a link for all of you.

I put it in the chat. I'll put it there. I'll put it there again. So if you could just fill that out so that way we know what the best email is to send over your gift card. And like Sachin said, we're here to answer any questions that you may have. So feel free to type that in the chat, or you can unmute yourself as well.

Yeah, you can always raise your digital hand, or you can type into the chat if you have any questions or any comments or anything. That you'd like to share with us. It could be a note of gratitude. We certainly appreciate that as well. And, you know, one thing I want to say and really just hammer this point home is that we are here to help you in any way that we can. So don't be shy, don't be a stranger. And what I also want to know is, if you do, are you finding— would you find sessions like this helpful in the evenings? Versus during the day? Like, would something like this, if we did this on a monthly basis, be helpful for you where we share some insights or breakthroughs, things that can be beneficial to your metabolic health? You can just type in yes in the chat and, you know, we'd love to again do anything that we can to support you in being as healthy as you can. Okay, so it seems like evenings tend to work better for people. So next time when we do this in the evening, I want to see everyone with their red glasses on.

And then Cho was also asking about, would you ever consider doing a retreat? So I don't know if you want to share the details about your, uh, about the retreat in March.

Oh, sure, absolutely. So I am actually hosting a breathwork retreat in Costa Rica. At a place called Pachamama, which is an eco village. And it's an absolutely beautiful place in the jungle where you get to live amongst the animals, the birds. It's all, you know, well facilitated. So it's not, it's not totally off the grid, but just a beautiful place. And we're hosting a 7-day breathwork retreat. And at this breathwork retreat, we're going to be offering, you know, really a deep dive into how to regulate your nervous system. We're going to be eating healthy, organic, local foods. We're going to be exploring the jungle and the beach and nature. And really the focus of, of this event is to activate your dormant DNA. Okay. What does that mean? You're— there's DNA in your body right now that is dormant, which means the switches for those DNA are off. Those genes are not expressing themselves because the environment is not allowing those genes to express themselves. When you spend a considerable amount of time in nature, 3 to 7 days, you actually heal and repair and activate your DNA. And typically we don't get to do that in most of the traveling that we do because we're usually in hotels, right? Or we might be in environments that are not necessarily conducive to our healing. So this is a healing retreat for 7 days. And certainly what I can do is if you're interested, I can drop— I can share the form, the waitlist form that you can fill out, and we'd love to see some of you there. It's going to be absolutely magical. So we've got about 30 people that are signed up so far, and the invitation is open to all of you. I haven't sent this out to my, uh, list yet, so you're the first people that are hearing about this. So let me just share that with you. Okay, yeah. Uh, Madhukar, I'd love to see you there, brother. That would be amazing to reunite in Costa Rica. Let's make it happen.

This is, um, the waitlist. Did you want to—

yeah, it's the, it's the waitlist. So is there—

do you have the website though with the, um—

yeah, I can find that. Give me one second just so people can see what it—

that's, uh, the— that link there is the waitlist, but then there's also a link which will give you a few more details. And, uh, Julie says your guided breathing session is amazing. So, uh, maybe I'm speaking ahead, but I think you already committed to doing it on January 1st. So for those of you who have never experienced, um, Sachin's breathwork sessions, um, he's doing one on January 1st. So stay tuned for that. We'll send some updates about that. You know, I know some people had mentioned a few things with regards to stress and, you know, difficult time with, you know, a cancer journey, things like that. So the breathwork is truly an amazing experience if you're dealing with any type of stress. It's a great emotional release. You know, a lot of the times we hold a lot of emotion as adults, so highly recommend attending the session on the 1st, on January 1st. And it's, and it's free. So that one, you know, is just something that he loves doing for the community.

So yeah, and just so everyone knows, like, the, the breathwork retreat itself is super, super affordable. So it's like one of the most affordable 7-day retreats you'll ever go to. All your food is included. You just have to get there. And you know, this is just kind of some insights into the facility that we're going to be spending some time in. So it's a beautiful, beautiful location in Guanacaste, which is one of the best places to go in Costa Rica. And all the food is grown locally. So you're gonna be eating food grown in this eco village, and it's a self-sustaining village. So we'll have things like a sweat lodge that we'll be doing. We'll be doing breath flows. We'll be doing some guided meditations. We have some special surprises that I'm not gonna, I'm not gonna share with you right now. And for those of you that are interested, there'll be an opportunity to explore a medicine called San Pedro. So we'll be also offering that for those of you that are interested, and it's totally optional. And what I'm super excited about is I get to do this with my mentor, Giovanni, who taught me this technique. So him and I are partnering, and we're just trying to create an amazing 7-day transformational opportunity for all of you. So you'll see here that, you know, prices are as low as $1,750 for the 7 days. Okay, of course, that doesn't include your airfare, but this includes the actual accommodation, and it includes the retreat itself. Okay. And all of your food. So, you know, if you travel much, you know that this is a really, really good deal. And so we're doing this to, to really open it up to as many people as possible and make it accessible to people. So it's a beautiful, beautiful facility. It will sell out. We're pretty confident about that. And I'd love to take as many of you interested with me as I can. So check that out. We've shared that link for you. And that's March 2nd to 8th. The, uh, Meredith, the retreat on January 1st is not a retreat, it's an online breathwork session. So if you're on our list, you'll get an email inviting you to that. Amazing. Any other questions coming in? Can I ask you all for a favor? Nod your heads if the answer is yes. Okay. So, I would be very honored if you found today's session helpful, if you would be so kind to leave us a review. If you haven't left one, we would greatly appreciate it. And, you know, just a couple of sentences of how you've benefited from our services, how you perhaps enjoy working with our team. And this will be very, very valuable for us because we want more people to learn about the work that we're doing, and your gesture would go a long way. So that's all I ask in return for today is leave us a review. And maybe the second thing I'm asking you to do is, is just either recommit to your health or double down your existing commitment to your health because the world needs you now more than ever. And know that Deepa, myself, Laura, and Elisa, we're all here to help you every step of the way. We've kind of designed our program to do just that. And, you know, leverage that, leverage the amazing knowledge that's available to you at, you know, what we feel is a very accessible price point for the value of the resources that you get. Deepa, is there anything you'd like to share? Well, Don, we'll see you in Costa Rica. Awesome.

So great to see you all. Well, I just put the links there again if any of you are interested in doing another round or the genomic testing. But it was so nice to see you all, and I'm, I'm so happy that this worked out and I know some of you have connected more recently, some of you it's been a few years. So it's so wonderful to see all your faces. And as Sachin said, I think it would be really lovely to do something like this, you know, perhaps once a month in the evening, just to reconnect and, you know, do the rosebud thorn, see where we can support you all, see how, you know, we can just you know, help you along your journeys, right? Because it's, it's about progress, not perfection, right? I know we all have ups and downs, and that's what we're here for. We're here to support you. So, so great seeing you all once again. If you have any questions, feel free to reach out to either myself or Sachin or Laura or Annalisa. We're always here to answer any questions that you might have. And as Laura also mentioned in the chat, you're always welcome to come to our Friday Q&As. I know that's during the day at noon, but that's something that you have access to as well.

I've also— thank you, Deepa— I've also shared my, my email in the, in the chat there. So if you have any questions for me about the retreat or just anything else, any feedback, anything that we can do to make your lives better and longer and more fruitful, we're We're all ears and we're all about that. I wanted to call Annalisa. We didn't hear from her. So is there any words that you have, Annalisa, that you want to share? And maybe we— maybe Laura, if you have anything that you'd like to share, feel free to.

All I can say is I love you all.

Thank you. Laura, anything you'd like to say in closing?

Just wishing you all a wonderful holiday. I know that sometimes they can be a little overwhelming and stressful. But again, you have the tools. You, you already have the tools. So, um, just use them. Do the best you can and use them. And, um, we're always here and available for you.

Amazing. Thank you. Um, before you sign off, you're welcome to sign off. Uh, I always tend to do this. I'm going to spend a few minutes for those of you that are interested in sharing a few breathing techniques that might be helpful for you. Is anyone interested in learning some breathing techniques that could be helpful for them? Okay, great. And if you're not, you know, thank you for showing up today. Thank you for being here for your future self. This shouldn't take more than just a few minutes, but there's a few things that you should be aware of that could be highly, highly beneficial to address overwhelm, you know, to leave stress at the office or leave it or not bring it into the office, however you're going to look at it. And I wanna share those with you because you'll find them, you know, very beneficial in the moments you need them. The first technique is called a physiologic sigh. So they actually studied this with Andrew Huberman and his lab studied this. A physiologic sigh is the perfect way for you to draw a line in the sand and get out of a fight or flight state and get into a more parasympathetic state. Now, what I want to gently remind all of you is that when you breathe, your breath is a window into the state of your nervous system. So I could look at somebody on Zoom, or, you know, if they're sitting in front of me in person and just paying attention to the subtleties of their breath, I can tell the state of that person's nervous system. I can tell if they're in fight or flight. I can tell if they're relaxed. I can tell if they're distracted. I can tell if they're present. The breath is a dead giveaway. Okay. So when you become a, you know, kind of a breath connoisseur or artist, so to speak, you can really understand what's happening inside that person's body. So the breath is a window into the nervous system and our nervous system uses the breath to change our state. So let me give you a few examples. Laughing. Laughing is a form of breathwork. Crying is a form of breathwork. Crying is one of the most powerful emotions that you can express because it releases the stored trauma in our body. Some of us need a good cry, but we've been fighting back the tears, and the only way to stop crying is to stop breathing. So many of us have suppressed that emotion. And the way we suppress that emotion is with our diaphragm. So a lot of our trauma is stored in our diaphragm. So laughing is breathwork, crying is breathwork, gasping is breathwork, sighing is breathwork. These are all breathing signatures that when our emotions change, the breath changes. But here's the cool thing about breath. It's a two-way street. So I can change my emotions by changing the way I breathe. I can change my physiology by changing the way I breathe. And the breath becomes a direct access point, just like the steering wheel in your car is a direct access point to your car. The breath is a direct access point to the nervous system. So the physiologic sigh has actually been shown to be more effective than meditation at helping people relax. So here's how you do it. And you can do it as often as you want, wherever you want, whenever you want. So if you're finding yourself a little overwhelmed and a little bit worked up, you've probably already been doing this. Okay. How many of you sigh when you're frustrated? Like, oh, right. I'm so frustrated with this. Right? So you're doing it without even realizing it, because that's one of the ways your nervous system releases the stress is through the breath. Okay? So we can lean into this by doing a physiologic sigh. So we can do this together. It's really simple. I'll explain it to you and then we'll do it together. And then you can practice this. Some of you might need to do this for 5 to 10 times. Some of you might need to do it, you know, for 3 to 4 minutes until you feel that shift. But I promise you, by the end of us practicing together, you'll feel that shift. So the first thing you're going to do is you're just going to sit up, you know, in a comfortable position, shoulders nice and relaxed. Your tongue is going to be at the roof of your mouth. How many of you know about tongue posture? How many of you think of your tongue posture throughout the day? Okay, you know your tongue is a muscle, right? Your tongue is the most powerful muscle in your body. So gram for gram, your tongue is the strongest muscle in your entire body. Your tongue helps you taste. Your tongue helps you talk. Your tongue helps you move food around. Your tongue plays a powerful role in your overall health. It also acts as a postural muscle. So if you're somebody that struggles with tension in the back of your neck and shoulders, positioning your tongue in the roof of your mouth and keeping it there will relax the muscles in the back of your neck. When your tongue is in the roof of your mouth, it also soothes your nervous system. Think of a child who sucks their thumb. Think of a child who uses a pacifier. Think of a child who latches onto their mother's breast. What happens when they do that? They push a little button in the roof of their mouth that tells their nervous system they're safe. How long does it take? It happens instantly. So by placing your tongue in the roof of your mouth, your neck muscles will relax. Your nervous system feels safe. And now we're going to take a nice breath in through the nose, holding at the top, squeezing our pelvic floor like we're stopping ourselves from peeing. And on the count of 3, we're going to drop our tongue and exhale with an audible sigh. 1, 2, 3. All the way out. Tongue at the roof of the mouth. Another breath in. Breathing into the belly, into the chest. A few more sips of air at the top. Holding, squeezing your pelvic floor. Clenching it as tight as you can. On the count of 3, you're going to drop your tongue, release with an audible sigh, release your pelvic floor. 1, 2, 3. All the way out. Another breath in, in through the nose, into the belly, into the lungs. A few more sips at the top. Hold. Squeeze your pelvic floor. On the count of 3, we're going to drop our tongue, release with an audible sigh, release the pelvic floor. 1, 2, 3.

Ah.

All the way out. Okay, now you're going to find your normal breathing pattern. So anywhere from 3 to 5 times. How many of you felt a shift just in doing that? Raise your hand if you felt a little bit of a shift, right? So Breath is the fastest adaptogen. It's the first physical thing that changes when your emotions change because it assists the body in what it's about to undergo. Another breathing technique that you can use is called a coherence breath. A coherence breath is where you're breathing in for a count of 4 and out for a count of 4. This is the way I breathe most of the day. In for a count of 4 to 6 and out for a count of 4 to 6. Just a nice, slow, balanced breath in and out for 4 to 6 seconds, breathing in through my nose and out through my nose. When we're in a coherent state, it creates a connection between our brain and our heart. This is where we make the best decisions from. So many times, if we're making an important decision, we want to get our body in the state where it makes the best decisions, and that's in a coherent state, right? Typically, when we're stressed out, we don't make good decisions. We make rash decisions. So coherence breathing is a great way to breathe when you're checking an email, when you're driving in the car, when you're reading a book. So bringing your attention to your breath and just breathing in a balanced way. The average person takes about 15 to 20 breaths a minute. When you're breathing 4 to 6 seconds per minute, then you're only breathing about 6 breaths per minute. Okay, so you're breathing and wasting way less energy than the average person. And without getting too into, you know, into a keynote here, The less we breathe, the more energy we conserve, but we get just as much oxygen. Okay, so that's one breathing technique I want to— the second one I wanted to share with you is coherence breathing. The third one I want to share with you is called the 4-7-8 breath. So this is for those of you that may have a harder time falling asleep and you're just looking to get into a restful parasympathetic state so that you can fall asleep faster. A 4-7-8 breath is really simple. So you breathe in for a count of 4, hold for a count of 7, and then exhale through your nose for a count of 8. So 4 seconds in, 7-second hold, and an 8-second exhale. So though, between those 3 breathing techniques, how to get yourself out of overwhelm and into parasympathetic with the physiologic sigh, that's going to be helpful for you. How to stay locked in, how to be in a state of coherence, 6 in, 6 out, or 4 in, 4 out, whatever is comfortable for you. And then how to fall asleep, right? How to fall asleep is 4-7-8. 4-second inhale, 7-second hold, 8-second exhale. This works predictably, works in every single person, and it usually works every single time. Okay, one more bonus I'll give all of you is a breathing technique that's called bellows breath. So bellows breath is a great way— we also call it yogic coffee. So it's a way to increase your energy without stimulants. We're using the breath as the stimulant. So bellows breath is really simple. We bring our hands up like this, making a gentle fist. We sharply inhale, and then we sharply exhale. And you would do this 30 times. Okay, so be rapidly breathing in and out. Okay, don't do it now because it'll stimulate you. Rapidly breathing in and out, do it 30 times and repeat it for a total of 3 times. You'd want to rest for about 15 seconds in between each set, and you'll see you'll get an instant dose of energy. Okay. If you have high blood pressure, that's uncontrolled, don't do this one. It's a great exercise. If you are trying to avoid stimulants like caffeine in the morning or even in the afternoon, if it's late in the day, you need some more energy and you don't want to drink caffeine. This breathing technique will give you a jolt of energy without keeping you up all night. Okay, amazing. So I wanted to share those with you because breath is one of my favorite tools, and there's a breath for every situation that we're in. So I've given you 3 situations where you can use your breath, or 4 now, where you can use your breath to have more energy, to fall asleep faster, to be more centered, and to get yourself out of a stressful situation. Okay, well, awesome everyone. Deepa and I have to pack. We're off to Arizona tomorrow. So we're excited about that. We're facilitating an event that we're going to be attending and really looking forward to reconnecting with all of you. Thank you for your time, attention, and energy today. Much love to all of you. I hope all of you learned something new and insightful about yourself that you can start applying and put into action immediately. Thank you. Thank you. Thank you.