Resetting with Results :A Sustainable Start to the New Year

Hi everyone, welcome! Hi Patty! Give it a few minutes to see if anyone else decides they would like to join us today. I bet a lot of people are off today, so hopefully that means a good turnout. Posted a little reminder in her Facebook group to see if that'll get some more participants joining. In the meantime, while we're waiting, if you are live and available to do so, Patty, I would love to hear what brought you here and what you're grateful for.

What brought me here? So I'm doing another round. So I'm doing a reset for 2026 to start the year. And, um, let's see, what am I grateful for? I'm always grateful that I get to wake up every morning on this, right, this side, this, this side of the, the earth.

So yeah, no kidding, me too. That's great. That is definitely something to be grateful for.

Yeah. And I start tennis this morning, so that's good.

Awesome, that's fun. Well, I think this will be a great, um, presentation for you as well because I'm going to talk a lot about the doing a second round and, you know, kind of what that means to your body and how it works and how your body's going to respond differently than it did the first time. I'm curious, how, how long in between sessions was it for you?

Well, I, I did a— this is my third, actually. This is the second round. I did, um, I guess it was mid, mid last year.

Okay, so it's been a little while.

You got to take it because you got to take off. There's got to be a break in between. So I did whatever the break was, and then whenever that was over, I did a second round. And so now I'm just doing a reset and getting ready to go clean, go into 2026 clean, clean, clean.

Awesome.

And I'd like to lose a few pounds, so that's good too.

Yeah, well, that's always a nice, um, result, side effect, uh, whatever you want to call it. But yeah, that's great. It's been a little while for you then. You're not going back to back, I guess, is my question. Sorry, it wasn't back to back for you.

Oh, this, this round now is not a back to back. No, it's a— yeah, it's been a while.

Awesome, awesome. Well, I'm glad that you decided to join, especially January. I mean, it's the perfect time of year, right? Yep. Well, it is, uh 5 after. I can certainly let people in as they continue to join. Welcome to whoever just joined. And we might as well get started and talk about resetting in January. I think it's a really motivating time of year to get back on track for most people. So let's just get right into things. I'm going to share my screen. So that you can see what I see. All right, here we are. So as I was saying, here we are, start of a new year. Happy New Year, by the way, to everyone. Happy New Year. I hope you had a wonderful holiday. I did. It was, it was fantastic. Nice to have a little downtime, but sometimes it's like a really busy time of the year as well, right? So it can be a little stressful, it can be a little hectic, but I think it also comes this with this sort of recharged, renewed energy that makes us just want to get back on track, get healthier, or reestablish perhaps some of the great goals and habits that we acquired while we were doing the reset the first time, especially if this is your second time around as it is for— well, actually, it's for Patty. It's her 3rd time. I know— hi, Meredith. Welcome. It's great to see you. I know Meredith just finished her 1st round. So this will be interesting for you as well, just going forward to have a little bit more information about what doing the round again could look like for you in the future. And this will all be recorded. So no worries if you can't stay the whole time. This is always available for you in the replay, and you have access to this. You're like a lifer, right? So you can have access to this going forward from now on, which is amazing. So, um, I just wanted to let you know about— so here we are, January 1st. You know, we want to talk about fresh starts, the new year, sustainability. And I think that where we are in the calendar, you know, is really an important time to address all of these things and just to kind of name it because for a lot of us, I think January has always come with a, a specific kind of energy, or a strong signal, shall we say. And the new year just naturally invites us to reflect. You know, we start to rethink our health, we think about our habits, our energy, and how we want to feel moving forward into a fresh new year. And you know, it's got that blank slate energy associated with it as well. And as I said, everyone is here either because you've already gone through the metabolic reset once, perhaps twice, and clearly health and well-being is at the top of your list. You know, you, you came to us at some point because you wanted to feel better, perhaps more like you used to feel, or just steadier, or even just more capable in your own body. But at the same, same time, you know, traditionally January can also come with a lot of noise about getting healthy, you know, resolutions, quick fixes, promises of immediate results, right? And that also that the, that this is the time of year where you should try to fix everything all at once. But I think because we have a community here that has been through this, we know that that's that there are no quick fixes, and then that doesn't really work. And having that mindset and mentality can actually end up setting ourselves up for disappointment and, um, you know, just not having the results that we, we hope to get. But I think, you know, this is about returning to something familiar. And what I want to talk about is whether you're halfway through the reset, whether you just completed, or whether you are planning to do a second or a third round. And I know that there has been in the Facebook group and in the newsletter news that we are starting to do a second round or do the, the reset again together as a community. And, uh, hoping that you'll, you'll join us in whatever way that looks like for you, because it really is a good time to, you know, just reprioritize and think about what we want to achieve. And we know now because we are either actively resetting, just completed or have done it before, we know what it feels like to, to do this, to, to be more thoughtful about how we eat and, you know, slowing down and having consistent regular meals and stepping out of that constant push and pull between food and the body that so many other ways of doing things have led us sort of down the wrong paths in the past. So this isn't really at all about starting from scratch, but more so about wondering whether or not it's time for perhaps a little tune-up or to continue on the path that you already started so that you can go further with your goals. And you might be wondering, you know, do I need to do this again? Would another round help me achieve anything? And what actually does a second or third round even look like, especially if I already know the program, right? I know rules. So is there any going to be anything different here for me? And that's what I was hoping to address today during this conversation, because if those questions are coming up for you, this presentation today, this live Q&A, is exactly where you should be. Because ultimately, our reset is not designed to be a once-in-a-lifetime event, meaning you go through it once, you do the specific protocol, and then you can go back to your you know, quote unquote normal life. That is not the way that this works, nor is that our intention. Our intention is for this to be a framework for you to follow for life, something you can return to as your life shifts and changes. And we all know and experience those changes, right? We have stressors, we have hormones fluctuating, we have routines getting disrupted. I mean, we all just came through the holiday season, and that's probably the biggest routine disruptor of them all. And for many people, a second or a third round isn't necessarily learning something new. It's more about letting the body respond more deeply to the changes that we've already started to establish. And what often changes in a repeat round is not necessarily the structure, because that does stay the same, but certainly the experience. And that is a personal experience. You know, you may have gone into the program and the first time you did this round with a little resistance, perhaps a little hesitation, perhaps even some fear. You know, what is this going to look like? Am I going to be able to do it? But now that you've had that experience and you know what to expect, it allows your body to go even deeper into the process, allowing your body to recognize the rhythm and allowing your nervous system to settle more quickly. And as a reminder, the crux of the, the program is really about that nervous system reset and allowing yourself to get out of that chronic fight or flight, that sympathetic state, and more into the parasympathetic rest and digest. So really it becomes about asking, how will your body respond when you stay consistent a little bit longer? And then a little bit longer after that. And as I mentioned, we are collectively going through the reset again as a team, including Deepa and Sachin, you know, starting January 1st. There's no hard start date. We know that the holidays are a busy time. But, you know, in and around that beginning of the year timeframe is when we all will be starting again. And just from refamiliarizing ourselves with the anchors of the program and sharing the language of the program together. And of course, having the added support of community is always a wonderful thing, and accountability as well. And I think having that sort of shared momentum of doing something together as a group matters a lot more than we realize, right? So this is really just about understanding and inviting you to come and join us for another round again, in whatever way that looks like. And just answering questions on whether or not that's going to feel right and supportive for you now. So when we talk about resetting in this community, we're not talking obviously about shocking the system or forcing any results. We're really talking about restoring communication. And that communication is between the brain and blood sugar. It's between your hormones and cells. It's between the digestive system, energy, and appetite. And any symptoms that we've experienced along the way are not signs of failure or signs of something going wrong. They're simply signs of the body adapting to things that we have done in the past that perhaps weren't serving us. Um, you know, that can look like stress, that can look like under-eating, that can look like inconsistency or over- overtraining. There are a whole bunch of different areas that we tend to gravitate to based on, you know, messages we've received over probably decades of our lives about the way to do a reset, or, you know, a diet, for lack of better words or verbiage. But what makes the metabolic reset different is it's not about restriction, right? It's not about overtraining. It's not about calories in versus calories out. It's about focusing on blood sugar and blood sugar stability. It's about adequately fueling our bodies. It's about supporting our digestion with whole, real foods. And it's about implementing predictable rhythms that the body loves and wants to have. And as I said, it's not detoxing as a primary goal. It's not, you know, punishing ourselves for overindulging over the and it's not about forcing weight loss. And while, you know, the number on the scale is definitely feedback, it shouldn't be our goal. It's really about regulation and it's about healing, and that should always come first. And that's where I'd like your mindsets to, to be going forward. And one, another thing I just want to name here is why repeating the process or the system actually works. Right? And it, again, it all comes down to the nervous system. And your nervous system actually learns through repetition. And each round you complete builds familiarity within the body and within the nervous system. Each round actually requires less effort. You know, if you think back to the first time you did it, it could have felt a little overwhelming and, and, you know, unsure. But many members that return for a second or third round, I mean, if they are here for a third round, it worked the second time as well can attest to the fact that the next time always feels a little calmer, right? Again, there's less food fear, clearer hunger cues, better digestion, and certainly more trust, more trust in the body. And that's not because you're doing it any differently or you're doing it better the second time. It's because your body is recognizing the structure of the system. When we go back to, you know, the things that we used to do in January, right? January, again, as I was talking about, comes with all these loaded expectations of what it should be like and why that often was something that backfired for a lot of us, because I'm sure a lot of us tried one thing, one of the, the ways, you know, the, the standard ways of doing things in January when we really wanted to get back on track and chances are it didn't work or it worked for a little, a little bit of time, and, and then it just sort of fell apart. Even, even if motivation is there, right, motivation and willpower aren't necessarily going to keep us going long term. Oftentimes this looked like that whole calories in, calories out model of, you know, eating less and moving more. Maybe it affected our sleep, and it probably did, so we were sleeping less and obviously expecting fast results. You know, we want to start this Jan 1, but we want to be 50 pounds lighter by the 15th. And that never works. And from the body's perspective, it's actually not motivation, it's quite threatening. And threatening the system in this way actually raises cortisol, it signals our thyroids to slow, and it destabilizes our blood sugar— all of the things that we're working against. And what follows fatigue, cravings, anxiety, plateaus, rebound weight gain. If you've ever experienced that before, and I, and I definitely have, I, I want you to know again, willpower wasn't the issue. Like, you know, as much motivation and willpower as Jan Nguyen brings, it has nothing to do with this because this is all driven by biology. And that's why this reset is so intentionally calm and targets the nervous system, because steady input is always better over drastic change, right? Consistency over intensity. So just exploring a few of those habits or things that we may have fallen into, traps that messaging is where we used to get stuck, right? We hear stress. How does stress impact us? When we hear that, most of us associate stress with emotional stress. So things like deadlines at work, family responsibilities, just overall mental load. But from the body's perspective, stress is anything that requires adaptation. And that can include how much we eat, when we eat, how, you know, how frequently we eat, how we move, how we rest. To the body, stress doesn't necessarily look chaotic. It can actually look quite disciplined. It can look like skipping meals regularly, right? But that's a stressor on the body. It can look like eating clean, thinking that you're eating all the right foods, but perhaps you're just not eating enough. That looks like stress to the body. It can look like fearing healthy fat. Or even going too low carb because you're trying to be careful. That is stressful to the body. It may look like pushing through workouts when energy is low. It just looks like inconsistency, not because you, you don't care, but because life gets in the way, right? And all of those things send signals to the body, but the body doesn't know how to rank stressors. So it doesn't know if it's an emotional stress, or a physical stress or a nutritional stress. It actually can't separate those. Stress is stress is stress. And all the body is simply asking is, am I safe? Or do I need to conserve my energy by way of fat stores? Because I don't know what's coming next, essentially. Undereating is an incredibly common pattern. Especially, you know, when we're trying to do things quote unquote correctly, right? Again, just a lot of years of hearing the wrong messaging and a lot of marketing. And undereating doesn't necessarily mean eating very, very little food. It can just mean eating insufficiently for what your body needs. You might be eating very high-quality foods, avoiding all the processed junk, but you may not be giving your body enough fuel and total energy to feel secure. And from the body's perspectives, under eating signals scarcity. And when the body senses scarcity, it adapts. It slows metabolic output, it becomes more efficient without energy, and it holds onto fuel instead of releasing it, right? And that's where we get into having additional fat stores and weight on the body. And it's not that the body is trying to be stubborn or work against you. It's really actually trying to protect you. It's the opposite. And then if we start to layer movement on top of that and going crazy, like who hasn't bought a gym membership, Jan 1, you know, for the year, and then by the end of the month you haven't gone more than a couple of times and forget about it and you just keep getting charged for it every month on your bank account, right? On your bank statement. I think we've all been there as well. And of course movement is incredibly important for metabolic health, but only when it's supported by accurate adequate fuel and recovery. And when exercise becomes too intense, too frequent, or driven by fear or urgency, I mean, especially in the context of stress and undereating, it just adds another stressor to the body. And then we stop hearing, "I'm just trying to be healthy. I'm trying to do something good by you, body." It hears, "I'm being asked to do more with less," right? And that's when we start to notice. Increased fatigue, poor sleep, elevated inflammation, stalled progress. This effort ends up resulting in fewer results, actually. But the metabolic reset really does change the conversation around this. And instead of asking you to push yourself harder, we ask, how can I send a clearer, safer signal to my body? Adequately fueling becomes a signal of safety. Consistent meals, and we have a very strict structure around our meals, it becomes a signal of predictability to the body. Supportive movement and, and really pulling back when we're in a state of therapeutic reset becomes a signal of trust, and recovery becomes a metabolic tool. So of course it's impossible to completely eliminate stress. It's just not realistic. But that doesn't mean that our goal is to stop stacking unnecessary stresses on top of a system that's already working hard. We really want to be conscious about that. I just want to zoom out for a moment and talk about why everything works. And if you recall, if going through the program at the beginning in the modules, we talk a lot about the nervous system, in particular the vagus nerve. Nerve. And the vagus nerve, just to give a little bit of an overview, is the main communication system between the brain and the body. It plays a role in multiple processes, from digestion to heart rate to inflammation to mood to immune function and of course metabolism. But more than anything, it helps with one central question that the body needs to know, and that is, am I safe, right? That is that rest and digest over that chronic fight or flight response that we tend to be in in modern-day life. Because healing does not happen when we feel threatened or when the body feels threatened, and fat loss certainly doesn't happen when we feel threatened, and our hormones don't regulate, and our digestion doesn't work as efficiently when we feel a threat. And, and threat doesn't necessarily mean, you know, danger, uh, imminent danger anyway. It can just look like all of those things I talked about: inadequately fueling, restrictive eating, overtraining, chronic rushing and pushing ourselves throughout the day, unpredictable— unpredictability and unpredictable routines, or not having that safety net of routines, um, even just, you know, self-criticism and constant self-monitoring. And when those those patterns become a way of life, the nervous system stays in that sympathetic state, that fight or flight, and the body ends up prioritizing survival over repair. But the vagus nerve is deeply responsive to rhythm and predictability. It doesn't respond to perfection. It actually just responds to consistency, and it loves consistency. Regular mealtimes, regular fuel and reliable fuel, gentle movement, predictability, moments of calm layered throughout the day. That can be taking a moment to do some breathwork or just a few deep, deep breaths and deep breathing. It can be meditation, whatever that looks like for you. These are all signals that tell the body you don't have to brace anymore. And when that message really does start to land, you'll notice the body shifting. And that's what happens throughout the course of the 70 days of the reset. And as you know, if you've completed this, you probably have already recognized this in yourself. It starts often with, um, it may start off differently, like it may start off with things that you question, like, why am I hungrier than usual? Why am I feeling more emotional, or my moods are a little bit more unpredictable? Why do I feel more tired than usual? Why am I experiencing some weird things in my digestion, some bloating, whatever that might be, or even a sense of vulnerability that I feel like this is maybe not getting better, it's getting worse. But actually, that's just your nervous system signaling to you that it's coming out of a state of high alert. This is good. This is what we want, because if the body's been in survival mode for a really long time, calm can feel unfamiliar, and it can feel like some of those symptoms Safety feels strange, and that's why including the, the protocol and the repetition really matters. And this is another reason actually why a second round will feel profoundly different from a first round. You know, that first round is often just coming in, interrupting some chaos that's been hanging around for years and years and years. But the second round is reinforcing the safety that you've already built upon. The body already has the evidence that it knows that it's safe now. It knows that your movement isn't going to be punishing and jarring. It knows that it's going to be getting nutrition. And that familiarity really regulates, really deepens regulation. I think community matters as well here. That's why we offer things like our Facebook group, these sessions together, and coaching support, whether that's one-on-one, whether that's journaling through Practice Better. Because when you move through something like this together, it allows you to share information, right? And that's co-regulation as well. It's understanding that other people are doing the same thing right along with you. It's being reminded that you're not doing anything wrong. This all helps to reduce internal stress, and less internal stress means more capacity for healing. I know that this is just, you know, touches basically on the surface, but essentially community is such an important part. It's important to know you're not doing something like this alone. Now shifting a little bit to application, I think insight is helpful and kind of understanding why things work is really important as well. But there are several simple anchors that make this all easier to achieve and things that we will be able to come back to. And I don't like to think of these, or we don't promote these as rules. They're, they're not necessarily even goals. They're just signals that tell the body the environment it's currently in. And again, you know, talking a lot about New Year energy, motivation, it's high, but coming off the holidays, our nervous systems are already tired, right? And that's when anchors matter more than just straight ambition, right? So one of the anchors is just eating enough, but also eating enough consistently. Nourishment, right? This is all about what we're eating and how reliably we're feeding and fueling ourselves, because consistent meals are one of the strongest safety signals you can give your body. When we're skipping or delaying meals all the time, the body has to guess, and when it's, it's guessing, it's kind of preparing for scarcity. Eating enough, right, that reduces the guesswork. It's telling the body fuel is coming. Don't reserve. You don't have to conserve. It's coming. And for a lot of us, letting go of those restrictive eating patterns and behaviors that have been normalized for years is difficult. If you feel calmer when meals are consistent, that's not a coincidence. That's your nervous system responding. And we hope that that's what you're experiencing in the reset. Again, choosing supportive movement is also very grounding, but with a different intention than most January fitness messaging, right? It's not about burning calories and intense cardio fitness, or, you know, or earning your, your next meal, perhaps, if you know, by working out. It's really about communication and walking, which we encourage very gentle strength training, mobility work, gentle yoga. These forms of movement tell the body that strength and safety can coexist. They also support blood sugar regulation, improve insulin sensitivity, and build resilience without adding unnecessary stress to the body. And if you finish movement feeling more regulated than you when you started, job well done, right? Excuse me, anchor number 3, regulating before you optimize. Many people kind of jump straight to optimization, and this can look like things like supplements, specific fitness routines, different protocols based on different methods, etc., while again skipping the regulation part. But regulation has to come first, and that can look like taking a few slow exhales, you know, paying attention to how you're eating and chewing your food thoroughly. Another thing we really want you to, to concentrate and focus on: eating without screens, you know, turning off the devices, getting morning sunlight exposure, creating predictable rhythms around both your meals as well as your sleep. These can be touted as wellness hacks, But they really are again nervous system support, right? And the fourth anchor is really just trusting the process. I know when you begin this for the first time or even maybe early in the second round, it's common to experience some of those symptoms that are a sign of your body re-regulating and the nervous system adjusting, right? Temporary bloating, maybe your changes in your appetite, some fatigue or emotional shifts. It's just a sign of recalibration. And when the body has been in survival mode, it prioritizes repair before, you know, external change. So the number may not show up on the scale as quickly or right away if that's what you're looking for, but that doesn't mean that nothing's happening. That's why patience is, you know, such an important part of the process as well. It's not just emotional, it really is physiological. And just to reiterate with community, you know, it, I think it's really such an important part of the process when you see others experiencing similar things, right? I think that also makes you more receptive in your nervous system, more receptive to healing. And again, this is never about perfection. It's simply about progress and staying connected. Um, and just as a quick overview of some of the questions we tend to hear a lot about, maybe you're wondering about these. Um, I just wanted to take a really quick moment to address some of them, especially pertinent if you are considering to do another round with us. Um, oftentimes questions about health. Come not so much from what we're experiencing, but actually from knowing whether what we're experiencing is normal. So I'm hoping that, um, this will just help interpret what your body might be doing and renormalizing things, etc. So this may or may not happen with a second round. It probably was something you were thinking about the first time through. So if you are still in your first phase, you may be experiencing some of these. For example, you might think like, how long? I've been doing this for a little while now. How long till I actually start to feel better? It's a very common question, and honestly, it just depends on a number of things. Most people begin to notice something within the first couple of weeks. Look, that can look like some more stable energy, better sleep, reduced cravings, improved digestion. Or simply feeling calmer around food. And what's really also important to understand is this may not look dramatic at first. Sometimes it's just a quieter shift, again, because your body is prioritizing regulation before visible change. And for many people, um, the second round actually does feel more noticeable faster because the body already has a reference point, right, for safety specifically. Another thing that's common to feel is more hungry or more tired at the beginning of, of either round. And increased hunger is often a sign that the body's trusting that food is available, and that's a good thing. It can be catching up after periods of underfueling or fueling on the wrong kinds of foods. Fatigue can show up when the nervous system is shifting out of that constant adrenaline hit, right, and into that rest and repair mode. Neither are bad. It's just a sign of recalibration. If hunger really increases, let's stop and pause and listen, you know, talk to your coach, share in the Community, then we can troubleshoot why that might be happening. If fatigue is increasing even more so than, you know, what we would consider to be common, let's support your recovery. What else can we add in to really ensure that you are supporting that regulation of the nervous system. We never want to override signals, we just want to make sure we respond to them. What if you start to feel worse before you feel better? I mean, that can be really jarring, and it's important to talk about. Any of those symptoms can make you feel worse, right? It doesn't mean that things aren't working though, it just is usually another sign of adaptation. When fuel becomes consistent, glycogen stores refill. When your stress starts to lower, suppressed signals may reemerge. When your digestion starts to wake up and improve, sometimes sensations just become more noticeable. So again, these are all symptoms or signs that things are changing, and they could just be like waking things up that haven't been operating properly for a long time. And yeah, it can feel uncomfortable for a little while, but it's, it's not usually harmful and will improve as you continue to go through the program. And then of course, you know, there's always the, the visible signs, particularly the scale. We always recommend people take measurements as well and photographs even so they can see progress. But we do tend to have blinders on when it comes to the scale and we want that number to, to go down. So temporary weight gain or fluctuations absolutely can happen. And, you know, this is, uh, often due to glycogen replenishment or increased hydration. So maybe if you were terrible at hydrating before and now you're hydrating really well, it can show up as a little bit of, of, uh, weight on the scale. Um, reducing stress hormones and digestive changes can show up even on the scale. This is not fat gain though, and I think that's really important to point out that scales are— changes to the number on the scale are not indicative of added fat. It's just an indication of that adaptation and things shifting and healing and changing in the body. And for many people, weight does stabilize and continue to shift downward after the body feels safe enough to really start to release. And this is very individualistic of how long this can take. Again, it depends on where you're coming into the program from and what was your life prior to. But ultimately, the goal is not forcing the scale down. It's creating the conditions where the body doesn't feel like it needs to hold on to that weight anymore. And just really briefly in closing, kind kind of bringing everything together that we talked about today. Because this work, or like the real true metabolic healing, doesn't come from doing more. It comes from doing the right things consistently, healing the nervous system and doing and working with the body rather than against it. I know this is going to be a reminder for most of you here. You're here because you've done this before, and it's not going to be something brand new. There are a few new people on board, but that what you're already— what you have already experienced in the past in terms of what it feels like to eat regularly, what it feels like to support your blood sugar, and to choose movement that's supportive to you and doesn't leave you feeling depleted— you already know how that feels compared to past approaches, those that relied on restriction or pressure or urgency. And what changes the second time around or the third time around isn't the protocol You know, the, the method is the same. It's the trust. And your body remembers this. It remembers being fed nourishing fuel. It remembers being supported, and it remembers that this isn't a short-term push, but a steady signal of safety over the course of time, right? And yes, January always asks us to reinvent ourselves overnight, to fix everything all at once, to overhaul and to prove all this discipline and, and willpower that we have. But this is a little different, right? This is working with something more along the lines of patience. It's, it's looking and working with consistency and a willingness, willingness to listen. And I just want to invite you to start the year with us by calming the nervous system instead of overwhelming it and understanding that everything that follows will become more sustainable. Your energy is going to stabilize, your cravings will quiet, your inflammation will soften, and not because we force change, but because the body no longer needs to resist it. I also just want to acknowledge again how powerful this is to do together, because when you are moving through this as a community, you're not left questioning every sensation or second-guessing every choice you're making. You're just reminded that what you're experiencing is normal. It too shall pass. And that reassurance alone reduces stress, and stress reduction is a metabolic intervention. So please, you know, I'm going to open this up to any questions. Let me know where you're at. Let me know if you're thinking about joining us in one way or the other with this, this reset in January. And I really want to, yeah, just open it up. I'm happy to ask any questions also not related. Let me stop sharing. Okay. So let's see. Love to open it up. To anyone who'd like to ask any questions. I know, Patty, you had a question earlier on. How do you define overtraining? Um, I play tennis and am playing the same amount as I was pre-program. Yeah, I think typically to Patty, we, we, for the, the release phase of the program anyway, we recommend doing more, um, gentle movement. So we, we recommend staying sort of in that zone 2 frame. Which, if you're not familiar with that, really means being— doing movement or exercise where you are still able to like carry on a conversation. So you're not elevating your heart rate enough to the point where you're out of breath. You just really want to stay in— that doesn't mean no movement, it just means movement where you're not overexerting yourself. I hope that answers your question. We would probably recommend pausing the tennis, at least for the release phase, just because there is more cardiovascular activity with playing tennis. Thank you, Cornelia. I'm glad you got some new information from this. I know that all the information about the nervous system is really important to the overall reset. So I'm glad that this— I hope that this made some more, made some more sense of it for you. And I really love to see that you join. Thank you. Well, if there are no other questions, I really do appreciate you joining me today. I hope that you will join us as a community. For the second reset, if you'd like to join us again, there are different options of doing so. You may need to repurchase spray or drops to do it again as, you know, an official second round. Please reach out to— actually, let me put the, the link in the chat just in case you wanted to, to join again for a second round. Often with a second round, if you didn't quite meet your goals the first time around, It's a great way to do it. You can do a round back to back without any issue. You can, if you've taken a break, that's not a problem either. And the closer that you do each round to each other, the more your body is going to stay familiar with, with the principles and the protocols that you've already used. There's two, there's two links in the chat here, one for Canada, one for the US. That you can use to purchase a second round if you're interested in doing this with us. Again, Sapa, Sachin, and Deepa are doing this round with us as well. There will be more posting in the Facebook group. Hopefully you are in there on a semi-regular basis, and it's a great place to comment and make, make suggestions or get your questions answered. If you purchase a second round with, with journaling or coaching, you have access to, to a coach, probably myself, who can also help you with this. But it's just a great way to continue on with the program and continue your healing. And again, if weight loss is your primary goal, if you were not able to achieve that the first round, which is fine, um, it just helps you go a little bit deeper with that. So really appreciate and thank everyone for joining me live today. And I will see you next week. This will also be available as a replay if you're interested in, um, listening to it again. So thank you so much.