Simple Ayurvedic pracices for everyday life

Hello, hello everyone. Happy Friday. Welcome, welcome. As you're tuning in, if you can turn on your cameras, I would love to see your beautiful faces. Welcome, Patty. Welcome, Shelley. Welcome, Helena. So nice to see you all. Patty, love that you're sitting outside. Looks like a beautiful day.

Awesome.

Just wait a few minutes for, uh, others to join us. And, uh, as you're tuning in, just, um, let me know what you're grateful for today. Summer is winding up here so quick. I feel like it went by. Ellie says, I'm grateful for a vacation day today. Oh, that's nice, nice to have those. Yes. Elena says, grateful for another beautiful day. Patty says, grateful for the beautiful weather and for time to write thank you notes for Avente sponsored. Nice. Okay, we'll just wait another minute here and then we'll get started. Okay, welcome, welcome everyone. For those of you just tuning in, if you can, I'd love to see if you could turn on your camera. I know some of you do this while while you're working, so if you can't, that's okay too. And for those of you just tuning in, let us know what you're grateful for. Okay, so let's get started now. All righty. Okay, so first thing I wanted to share with you all is I know on the release phase, you know, we ask you to cook with no oil or fats. And that's one of the main reasons is because we really want to give the liver and gallbladder a little bit of a break from fats. It's not that they're bad, We just want to give a temporary break to the liver and gallbladder just because they can become so overburdened, especially with all the toxins that we're exposed to. And so many people ask me, "Well, what am I supposed to cook with?" And so, you know, we advise that you cook with broth or you can even cook with water. But one thing that makes it really easy is having a good nonstick frying pan. And there's lots out there on the market these days, and many of them are coated with Teflon and, you know, a lot of microplastics and, you know, are very toxic. So we have a very special brand that we recommend. It's called Chef's Foundry. I absolutely love my pans. I'll share my screen here and I'll share the link with you all here, but they have a very great offer right now. So basically, this just talks a little bit about the Teflon-coated pans and how they release a lot of microplastics and other toxins into our food. And there's a lot, like I said, out there, but a lot of them have these microplastics in them, which are— the research is showing that it's extremely difficult to detox these microplastics out of the body. And so the special offer, I'll share this link with you all, but it's $180, I believe. And oh, here it's $160. You get a large pan, a medium pan, and a small frying pan. Plus you get a couple of— and those come with lids as well. Plus you get some of these bonuses. So you get silicone utensils so that you can cook with those. If you don't want to cook with the silicone, you can still use wooden, wooden spoons. You get silicone trivets and then free shipping across the US. For Canadians, there may be a little bit of a duty that you may have to pay. These pans are induction-friendly, gas-friendly, electric-friendly. So no matter what stove you have, they work with all of the surfaces and they I mean, I can attest to them because I've used them. They are extremely easy to cook with. They're nonstick and they're, you know, obviously don't contain any chemicals and they're very, very easy to clean as well. So they're perfect for the release phase because you don't need— you don't need to use oil with these because of their great nonstick capabilities. And even when you wash them, like Sachin had posted a video, I don't know if any of you saw it, but he posted a video like, I use these pans to grill some vegetables with some like Indian spices. And when you looked at— when you look at the pan after I used it, it was like pretty disgusting, but it pretty much came out super clean with just a small amount of soap and very little scrubbing. So this is just a comparison against the competition. for other, um, brands that are out there. So, um, 100% free from Teflon and PFAS. Uh, all, you know, these brands all qualify for that except for HexClad. Um, but then, you know, some of these other features here, um, you know, a lot of the competitors don't have them, and then their pricing is a lot more. So, uh, they're cheaper, they're better, they're safer. Um, And I will get you the link here if you are interested. As I said, this is $160 for all 3 pans, plus the lids, plus the bonuses. So I'll put that in the chat if any of you are interested in that. Okay, and then let's get to our Q&A today. So for today we're gonna kind of do a little bit of an interactive exercise. Have any of you heard of Ayurveda or Ayurvedic medicine or had any experience with it? Type yes in the chat if you have. Okay, Patty says yes. So Madhu is asking, are these better than stainless steel? They— so they're better in terms of their, I would say, nonstick capabilities. With stainless steel, you have to really make sure the pan is well heated. In order for it to not stick with, whereas with these you don't really have to do that. So in terms of nonstick capabilities, I feel like they're far superior than the stainless steel. So first thing we'll do before we get into our talk today about Ayurveda, and then we'll open it up for some Q&A at the end. But if you haven't had any experience with Ayurveda, I think what a good starting point will be is I'm going to put the link in the chat for you to take a little quiz. So the link is there. And what this quiz is going to tell us is what is known as your dosha. And I'll get into that in a few minutes. But it really helps understand you, helps you understand yourself a little better. So it shouldn't take any longer than 5 minutes. So I'll just give you all some time to click on the link and do the quiz if you're interested in participating. I'll put a little bit of music on in the background, and I'll give you all about 5 minutes to complete the quiz, and then we can carry on with the rest of the session. So let's put a little bit of music on, and you guys can do the quiz. Does anyone here know what their dosha is? Have you ever— has anyone done the quiz before? So just take a few minutes to finish the quiz. When you're done, just type done in the in the chat.

Deepa, it's not working for me. I'm selecting first question, the answer, and when I click continue, keeps telling me that I can select that, the answer twice or something, that I have to choose different. So I've been trying other numbers and just not getting anywhere.

Is it this one here? Let me see. This here?

This—

are you stuck at this question? Okay, so rank from 1 to 3 with 1 being the most true. So, so let's just say this is your build. Then the others. I think you just have to do one. So if this is your build, then you just hit continue. Okay, hold on, please. I rank the options 1, 2, 3.

That's what I tried.

Yeah, that's what I got. So you cannot select the same number more than once. So it's, it's which one is. So if this is most likely you, then you choose that as 3. Oh, sorry, 1 being the most true. So 1. And then if this one is least like you, you choose 3, and then this one would be 2. And then you—

so I need to check. Okay, I need to check all 3.

Yeah, but you can only use the same. You can only use one number at a time.

Yeah, yeah, yeah. Okay, okay, okay.

And 3, uh, rank from 1 to 3 with 1 being the most true. So 1 is going to be the one that you identify the most with the most. Mhm. Yep. I'll put the link again. Okay, Patty, I put the link in there now. Hillary says she's done. Okay, just give everyone a couple more minutes. Anyone need a few more minutes? Okay. So I'm going to share my screen. If you haven't finished, that's okay. You can kind of do it, um, as I'm speaking here. I'm going to share this document with you all as well. Give me a second. Okay. Okay, can everyone see my screen? Hold on. Okay, so I'm going to share the link for this document here that we'll be going through. So, um, basically, you know, with Ayurveda, it's a very ancient medicine, right? It's one of the most oldest forms of medicine. It dates back over 5,000 years. And of course, its roots are in India, and its focus is pretty much prevention and really aligning our physiology with nature and the rhythms of nature. The reason why I wanted to speak about this today was because I listened to a great podcast about Ayurveda, and it really, you know, inspired me. And I'll share that podcast with you all in a moment. But it really is living in alignment with nature and living in balance with nature. Okay. And according to Ayurveda, there's 5 elements of nature. There's space, air, fire, water, and earth. And these combine to form 3 different doshas, as we call them. Okay. So once you finish the quiz, it'll probably tell you which one is your predominant dosha, which one is your secondary, and which one is your tertiary or more dormant dosha. So the 3 Vata. Vata is— the main elements are space and air energy. Pitta is fire and water energy, and Kapha is earth and water energy. Okay, so Vata is really the energy of movement, Pitta is the energy of digestion and metabolism, and Kapha is the energy of structure and lubrication. So as I said, we usually comprise— we usually have qualities from all three, but there's definitely going to be one that is more dominant for you, and then, you know, one that's going to be your secondary. And as I said, the last one for most people is more dormant. And the goal is really understanding the characteristics of all 3 doshas. And as you probably saw when you kind of, you know, went through the quiz, you could probably determine what are the characteristics of, you know, certain doshas, right? And the goal, as I said, is to keep these in harmony and in balance as as we can with, you know, simple dietary and lifestyle habits and strategies. Okay, so we'll go through the first one here, which is the Vata dosha, which, as I said, the main element is space and air. Anyone here, um, did your quiz come back as your predominant dosha being Vata? Type Vata in the chat if yours was predominantly Vata. So Vata is, as I said, is space and air. And generally speaking, the main qualities of a Vata dosha are going to be light, cold, and dry, especially if you experience a lot of dry skin, perhaps cold hands and feet. That is going to be kind of the main characteristics. So Vata is also the energy of movement, which controls breathing, muscle movement, blinking, heartbeat, and the movement between cell membranes. Uh, in general, Vatas tend to be slim and energetic. They often have dry, cracked skin, especially in the winter. They may have brittle or rough nails, and their veins may be visible through their skin. And as I said, they have a tendency towards cold hands and feet. They may also experience digestive issues, which can lead to toxins building up in their bodies. Sleep problems are also common with Vata. So the digestive issues that are common for Vatas are going to be constipation, just because of, you know, their, their bowels are usually a little slower. So Vata traits, people, you know, who are Vata dominant are going to be quick learners, very creative, good at multitasking, flexible, kindhearted, and they may struggle with short memory. And if you are predominantly Vata and, and you feel like your Vata energy is imbalanced, some of the symptoms that you might experience are anxiety, sleep issues, poor circulation, sensitivity to cold weather, and appetite fluctuations. So it's really important to keep vata in balance. So a couple of things to help keep— if you are predominantly vata, to help keep it in balance are going to be to stay well hydrated, right? As I said, vatas tend to get dry, right? So you really need to make sure you're staying hydrated. I would also add, in addition to drinking you know, your minimum amount of water is, it's not just about how much water you're drinking, but it's about the quality of your water and remineralizing your water. Right. So making sure you're adding either a quarter teaspoon of sea salt to every 500 milliliters or having some sort of electrolyte. I personally just use sea salt. I feel like a lot of the electrolytes out there are way too overpriced. And then having a good mineral support. So the one that we really like is called Beam Minerals. I can put a link in, in the chat for that a little later, but that is a great mineral supplement that you can add to your water. Okay. So another thing for vatas is making sure they're getting plenty of sleep. So getting 7 to 8 hours of sleep each night should be a top priority for vatas. Also, you really need to stick to a routine. Right? So creating a morning routine, especially because for vatas, because they have a tendency to multitask and be a little more scattered, it is going to be really important for them to have a morning routine, a bedtime ritual, and also making sure that you have regular meals. Okay, for vatas also, because they are very airy and like very fast-paced and like to move a lot, you really need to make sure you're getting more grounded. So things like meditation, walks in nature— I'll talk a little bit about self-massage or gentle yoga to really calm down that tendency to be hyperactive. Okay, in terms of diet tips or, or food-related tips for vatas, you may find that you don't do as well with fasting and that you, you know, do better with 3 meals a day. I know on the release phase, just because it is more of a therapeutic diet, we have you eat 2 meals. But, you know, once you transition to maintenance, you might find that you need to eat at more regular intervals. So at least having your 3 meals a day to keep your vata balanced. Eating more warm food. So if you find that you don't really do well with cold foods or salads, a lot of those type of foods can impair digestion and slow it down. So really making sure you're eating more warm foods, well-cooked foods, even, you know, it says it here, even drinking warm and hot beverages. So for vatas, generally you should not be eating cold foods because especially in Ayurveda, drinking cold water really puts out your digestive fire. Okay, so there's something called your agni, which is your— agni basically means fire. And so when we drink cold water, it puts that fire out, and so digestion slows down. So you really want to make sure you're drinking room temperature water at a minimum. But for vatas, it's going to be even more beneficial to drink warmer beverages and hot beverages. Enjoying certain fruits. So berries, mangoes, grapes— vatas do well with those. And then having foods that are more warming in nature. So warming foods are going to be things like ginger and pepper, cardamom. These are all more warming foods for the body, especially because vatas tend to be a little more on the cold side. They need more warm foods. Okay, um, next is the, um, Pitta dosha. So the Pitta dosha is primarily in terms of its elements, um, fire and water. And in general, um, its nature is going to be hot, penetrating, and sharp. Okay, so Pitta is the energy of digestion and metabolism, which controls absorption and assimilation of nutrients and energy production, and it also helps regulate body temperature. So for Pittas, they tend to have a very athletic build, so they're not really that slender, slim type of build. They're more athletic. They don't tolerate thirst or hunger well, and they may get cranky if they don't eat often enough. Okay, they tend to be very sensitive to warm weather and sweat more than others. So, you know, this is someone you may know them if it— or if it's yourself that you may need the AC on all the time, right? Whereas vatas don't really like the AC, right? They like the heat. So a little bit of a difference there between the two. Pittas have strong leadership skills. They're goal-oriented, and they may come across as aggressive at times. Okay, so their dominant tendencies are going to be intelligent, motivated, and determined. Good leaders. They're tenacious. They have a strong metabolism. A healthy circulation system, and they're athletic. Okay, when pittas are out of balance, they may experience lack of patience, frequent conflicts with others, hunger pangs that lead to mood swings, inflammation or skin breakouts, early graying, baldness, or hair thinning. Okay, so really important to keep this in balance. Okay, so a few ways that a Pitta can stay in balance. Just because they have a tendency to stay warm, they really need to stay cool. So if it's a really hot or humid day outside, try to stay in the shade. You know, you don't want to be outdoors excessively when it's really hot outside. You can try some meditation. You know, since Pittas are more likely to get angry or irritated, daily meditation can really help control their emotions, right? They tend to be very fiery, right? Drink plenty of water. So that really calms the Pitta dosha, really aiming for room temperature water. Like I said, in general, in Ayurveda, we don't want to eat a lot of cold foods or drink a lot of cold water. Stick to work and sleep schedule. So Pittas are prone to overworking and tend to go, go, go, go, go. So really having consistent work and sleep schedules can help manage this. In terms of diet for Pittas, once again, important not to skip meals since they do tend to get hangry easily. So once again, you know, if you're off the— once you're off the release phase, if you are a pitta dosha, if you feel like you're doing well with the fasting, then you can maintain it. But if you feel like you're getting hangry or hungry in between meals, that's when I really encourage you to add that third meal in once you've gotten into maintenance phase. Okay, for pittas, you also want to be choosy with animal protein. So sometimes beef, seafood, and eggs can aggravate pitta energy. They do a little better with more of those white meats, so chicken, turkey, perhaps some fish. Okay, avoid hot, sour, and salty foods as this can imbalance that fiery energy. And then eat naturally sweet foods. Okay, sweet foods can help balance the pitta dosha. So these are going to be things like melons, grapes, cherries, pineapples, plums, and oranges. Okay, and then lastly, we have the kapha dosha. So the kapha dosha is made up of earth and water elements, and its nature is very stable, heavy, cold, and soft. Okay, the kapha energy structure ensures stability in the body. It lubricates joints, hydrates tissues, and moisturizes skin. Uh, in terms of the characteristics for a kapha, kapha tends to have well-developed bodies and are more likely to carry excess weight. They have a slower metabolism and they gain weight easily. Okay, they also have a grounded energy and they're pretty laid back. They are caring by nature and they're supportive of others as well. Okay, so their main traits are that they're caring and supportive, calm and patient, happy, empathetic, trusting of others. They have strong immunity. They have thick, long hair, smooth, radiant skin. Okay, when kapha is imbalanced, they're going to feel very sluggish. They're going to tend to oversleep. They're going to tend to put on weight more easily. They may experience some respiratory issues or depression. and they may have a higher risk of heart disease. Okay, so for kaphas, just a few tips here is making sure you get regular exercise, right? Since kaphas are prone to lethargy, physical movement can really help prevent that. Hiking, dancing can help with that stagnant energy. Embracing spontaneity. So kaphas are more likely to get stuck in ruts. So really changing up the routine, trying new things, Exploring new places can help balance that kapha energy as well so you don't get stuck in a rut. Really making sure you don't sleep in, right? So if you're predominantly kapha and you tend to oversleep, you really have to make sure you put those guardrails in place to avoid the oversleeping, including avoiding daytime naps. Okay. For kaphas, you really wanna make sure you eat small portions to prevent weight gain, eating slowly and stopping when you're 80% full. Okay. It takes your brain 20 minutes to register you're full. So you really wanna slow, slow down so you don't tend to overeat. Kaphas also need to avoid heavy foods. So things like fried foods, Dairy, fatty foods are just going to aggravate that kapha energy. So this is why a lot of people may do well on the release phase plan, because you're avoiding a lot of those fatty foods, right? Those heavy foods. And so it really helps with body composition and helps you feel much lighter. In terms of the taste profile for kaphas, focusing on foods that are pungent, bitter, and astringent. So leafy greens, radishes, other foods that are astringent are going to be things like apples are very astringent in nature. Limiting grains. So kaphas do better with less grains than vatas or pittas. This is probably another reason why kaphas do really well on the release phase of the plan, because there are no grains. Okay, so that's pretty much— this is a very, very high-level summary. This goes into a lot more detail. I'm gonna put the link for that podcast episode that I listened to. Any questions about this? There's the podcast episode, and then, um, here's her website if you're interested in learning a little more. I think she just recently released a book as well. Called Your Body Already Knows. So just a few other things. As I said, if you have questions, please feel free to type them in the chat. But— and it doesn't have to be related to this topic. If you have questions about anything else, whether it's the program or anything else, please type them in the chat. But one thing that, um, can be really soothing is, um, something called Abhyanga or self-oil massage. Of course, you don't want to do this in the release phase. This would be more so for maintenance phase, but it's using, um, a warm oil. Uh, for Vata, sesame oil can be very beneficial. So you just put a little bit of sesame oil in your hand and you massage your body with it. So you start with your feet. and you just kind of go up, uh, in a— towards the heart, um, and you just do this before you have a shower, um, and you massage the body. So you start with the feet, go up, you know, up the leg, um, you know, you can do the arms, you can do the back, the torso, and, um, and then you just let it sit there for a few minutes, and then you have a shower and you just rinse it off. You don't want to use soap. But that can really help with warming the body, improving circulation, really helps with calming the nervous system as well, really helps with promoting radiant skin and hair, and really helps with balancing your dosha. These days you're probably hearing a lot about oils, right? Like a lot of people are using serums and doing scalp massages with oil, and this is all like ancient Ayurvedic practices. So even the day before you wash your hair, you can do a oil, kind of like oil treatment. So you just soak your hair with oil. Castor oil is a great one to use for the hair because it really helps prevent growth of hair. You can put a few drops of rosemary essential oil in it as well. And you just rub your— like massage it into your scalp and your hair, and then you can put like a wrap and you can either keep it in for a couple of hours or you can sleep with it. I usually will just sleep overnight with it. I'll put a towel on my pillow, but I'll also do a little hair wrap as well. And the best time of day to do it is the oil massage, like the body oil massage is if you have a shower in the morning, do it before your shower. If you have a shower in the evening, you can do it before your shower in the evening. In terms of the brand of sesame oil, I know that the— that website that I had you do the quiz, Banyan Botanicals, has a few that you can get. So sesame oil is really good for the vata dosha, and then the other doshas Some of them you're not going to want to use sesame oil. Let me just look it up here. And then, you know, it's really one of the main principles is also, which we talk a lot about, right, is aligning your day-to-day activities, things like sleep and food with nature, right? So making sure that you're not eating when the sun goes down, making sure you're eating during the day when the sun's out. I talked about that digestive fire. So that digestive fire is at its peak at noon. So, you know, traditionally speaking in Ayurveda, like lunch should be the largest meal because that's when you're going to have the greatest digestive capacity. So lunch should be your largest, breakfast and dinner should be lighter meals, and then aligning your sleep with the circadian rhythm, right? So aiming for like a no later than 10:00 PM bedtime. Okay, so Patty says, what do you do with a combo type? How do you interpret that? Do you have one that is more predominant based on the quiz? Did it say that one was more predominant? So in— if you're— if it said that you're a combo of both and it didn't really give you which one is more predominant, I would say the predominant one is going to be the one that you resonate with the most in terms of the traits or the characteristics. So if you are kind of a combination of both, but you feel like you tend to be a little more pitta or a little more vata, that's going to be your predominant dosha. So a lot of it is, you know, subjective, right, in terms of what you feel like you resonate with the most. So in terms of the oils for kapha dosha, you want more light oils, so, and warming oils. So for kapha, castor oil can be really good. It's slightly heating, it's penetrative, and it helps relieve joint stiffness or muscle sluggishness. Safflower oil can also be good, and you can put a little bit of rosemary, peppermint, or ginger Clary sage or eucalyptus into it to lighten it up a little bit. For Pitta dosha, coconut oil, jojoba oil is really good as well. Sunflower or almond oil can be really good as well. Okay, so those are gonna be more cooling. And there's a lot of like commercial oils available now as well that have some of these essential oils blended into them. If you wanted to, you know, all the— like, making them yourself is always going to be the most cost-effective. But you can always, for example, like on that Banyan Botanicals website, like they have this Vata massage oil. So I'm sure it has sesame oil, but it probably also has some other stuff in here to support the Vata dosha. Here they have one for, yeah, Pitta massage oil. So this one here, the ingredients, sesame, there's still sesame seed oil in it, sunflower seed oil. And then some other herbs in here to help support the Pitta dosha. Okay, what other questions do you all have? Questions, comments, doesn't have to be about this specific topic, but it could be about anything.

Hi, Deepa.

Hi, how are you?

Good, good. My name is Milan. I just joined your program. So I'm just wondering, should I be starting before we have our first meeting or not?

No, I would say you want to wait until we have our first call. And then you can get started because I did read, you know, I saw your appointment coming and come in and I read the notes. And so I do want to have a little bit of a discussion with you just to make sure that we're supporting you and your goals. And there's probably some modifications that I'm going to be making. So I would recommend waiting.

Sounds good. And should I be taking those reishi mushroom capsules or hold off? As well as—

yeah, I would just say hold off. So one thing that you can start with is ordering your Oura Ring.

Yes.

Yeah. So you can place the, uh, you can just fill out the form so that we can get that ordered for you. So that's a good place to start. I think you booked for first week of September, right?

That's right.

Yeah. Did you want something sooner?

Yeah, if you have availability, that would be great.

Okay, let me just look at my— okay, um, I might be able to squeeze you in on Tuesday afternoon, but I just have to double-check. For some reason, I have a block in my schedule, so I'll have to double-check why that block is there.

No worries, just, uh, let me know when you get a moment, and I appreciate it.

Okay. Is email a good way to get a hold of you?

Absolutely.

Yeah.

Okay. So I'll email you and let you know a time that works better.

Perfect.

Thank you. No worries. Okay. Vegetarians and dairy and protein. Once we're done with the release, move to maintenance and then day-to-day life. Any recommendations on that? Do you eat dairy as vegetarians? Okay. So, yeah. So, of course, you know, with vegetarians, the protein choices can feel a little more limited. So, you know, we do allow you to have lentils, beans while you're on the release phase. You know, we recommend trying to avoid dairy and eggs as much as possible, but if you're feeling limited, then you can introduce those as sources of proteins just to introduce some variety. For you, Madhu Kaur, I know you're doing the food inflammation test, so that'll kind of give us a little more insight in terms of what foods you're having an inflammatory reaction to. And some of the most common foods for people are going to be eggs, dairy, gluten. So that's why we say on the release phase, if you can avoid them as much as possible, that's that's best because we do want to avoid some of the more commonly allergenic foods while you're on the release phase. But if you are feeling like you need a little bit of variety, we can maybe start with, like, some dairy, like cottage cheese, and see how you tolerate it. And then if it shows up on your test, we'll just pull it out again. Okay, what other questions do you all have?

Deepa, I put it there in chat, but as I started my gym classes back— oh, there you are.

Okay. Yep.

And The resistance classes that I like are from 6 to pretty much 7. Then by the time I get home, make dinner, it's close to 8 that I'm eating dinner.

Okay.

I'm really trying to go to bed at 10, which then I'm getting messages in the morning from my Oura Ring that I did not have enough, that my heart rate did not go down. Yeah.

Cause you're eating too close to bedtime.

But at the same time, like today, my readiness was at 74 and telling me that I'm low in energy, but I didn't feel low in energy. Yeah.

So you always want to listen to your body first, right? Of course, if your schedule, you know, if you don't have any other option but to work out a little later in the day, which then results you having a later dinner, then we have to kind of just deal with that, right, situation. If you are able to switch your schedule, that would be ideal. Like, if you can work out in the morning, perhaps, so then it doesn't interfere with your recovery. Because sometimes if we work out a little later, our heart rate stays elevated a little later. And then if we compound that with a late meal and we're going to bed too close, to, to, or sorry, we're eating too close to our bedtime, then that's going to keep the heart rate elevated throughout the night, which is then going to result in a bad score because it's going to say that you didn't recover well. So one of the main signs of recovery is if your heart rate drops the first half of the night. So if your heart rate drops closer to the second half, then that recovery or readiness score is going to be a lot lower. So, you know, number 1 is seeing if you can shift your schedule. If you can't, then, you know, what time are you usually waking up?

Well, now being back at work, it will shift probably around 5:30.

Okay.

Yeah.

So then you definitely don't want to get to bed too much later than 10, right? Because you still want to prioritize getting enough rest. So I would say that would be priority, even though you're, going to bed a little closer to bedtime from when you last ate, I would still say it's important to prioritize the amount of sleep you're getting. Yep.

I'm wondering, I think I should know this. Chia seed.

Is it seed?

Is it protein? What is it?

So chia seed is kind of going to go into the, like, I think it's categorized— the way we've categorized it is like as a fat almost, because it's nuts and seeds, it kind of falls into the fat category. But that being said, chia seeds are not really that fatty per se. So are you adding it to your smoothie?

I normally Soak them in almond milk.

Okay. And have it at breakfast?

Yeah.

Yeah.

Yeah.

So that's fine. You can have that.

Okay. And I mix it with protein powder and that's on the days when I do resistance training. Yep.

Yep. That's totally fine. Yep. Okay. What are your thoughts on oil pulling? Yeah. Oil pulling is great. It's a great practice. Has anyone heard of oil pulling? It's once again one of those Ayurvedic practices. So it's basically taking something like sesame oil or coconut oil and just swishing your mouth with it. You know, the longer you do it, the better. So at least like I would say at a minimum 3 minutes, but if you can go up to like 5 or even 10 minutes, it can really help with cleansing the mouth, rebalancing the oral microbiome, whitening the teeth as well. So those are— that's a great practice to have. You can do it. It's best to do it first thing in the morning when you wake up. You can do the— you can do oil pulling in the release phase because it's very localized and you're spitting it out. You always want to make sure you spit it out. You do not want to swallow it. Okay, so Patty's saying that I guess her activity sometimes being a little later in the day, Oura Ring complains about that. Yeah, so, you know, a couple things you can do to help lower the heart rate before you go to bed if you are engaging in physical activity a little later on is just really try to, like, rest. And, you know, for Helena, for example, if you're working out and then coming home eating dinner, like, after you eat your dinner, just really try to, like, relax as much as you can instead of, like, you know, being on the go, go, go, which is just going to further increase your heart rate. Yeah, breathwork is helpful too. So breathwork, meditation, so anything that's really going to just calm the nervous system down and get the heart rate down. Avoiding blue light, right? So that can be very stimulating and jarring to the nervous system. So really avoiding the blue light, you know, candles, breathwork, meditation, maybe a nice bath. That can help bring the heart rate down. Yes. Shelley says my ring is also bringing to light how much stress my body experiences from my workday, which surprised me. Yeah, like it's really interesting to see the daytime stress, right? For me, I, I'm the same way. I'm a Vata dosha. So I think that plays into it a little bit. But during the day, like my, my stress during the day can tend to be a little bit on the higher side. So when I go to like, if at the bottom you go to my health and then you go to your resilience, you want to aim for strong to exceptional. So it's an exceptional right now. And the reason is because nighttime recovery is good. Otherwise it says daytime stress load high, daytime recovery, pay attention. Yes. But I, but I recover well at night, so that kind of like makes up for it. Okay. Yeah, I was very surprised because I thought, I just, I feel like I'm just sitting like I don't feel like I'm stressed.

Yeah.

Yeah. Very interesting. Yeah. So for you, like, Shelley, like what I try to do is like go outside regularly, like during, during the day and then like just try to like focus on the breath. There's this really cool thing that I, you know, will occasionally do is it's called a Moonbird. Moonbird. Oh, I've never seen that. Yeah. So what you do is you put your thumb on this little sensor here. Okay. And then it's going to turn it on and it's literally like you're holding like a bird in your hand. So I think it's dead, but once it turns on, it expands. Okay. And it contracts. Oh, there, it just turned on. So it's very subtle. You probably can't even see it. No, but it's it's expanding and contracting as I'm holding it. And so the goal is to sync your breath with it. So obviously while I'm talking, it's a little bit harder, right? But if you're like maybe, you know, just tuning into like a Zoom meeting like this where you're not typing, you're just sitting, you can just have this in your hand. Nobody even has to know you have it. And the nice thing is it doesn't need an app. So like sometimes when we have an app and we have to go on our phone, we tend to get distracted, right? So this eliminates that distraction and it's just a nice way to like, you know, focus on your breath and have that cue to inhale and exhale. Because sometimes, you know, with daytime stress, one of the things that it looks like— looks at is your breath, right? Yeah. So if you're not paying attention to your breath and breathing You know, with an appropriate cadence, usually we say 5 to 10 seconds on the inhale, 5 to 10 seconds on the exhale, then it's going to show that as being stressed. Okay. Okay. Wonderful. Okay. Thank you, Deepa. You're very welcome. I'll put a link for that if you're interested in learning more about it. Okay, so if some fruits aren't on the list— grapes, pomegranate— in our manual, is that because they contain too much sugar? Yes, generally speaking, it's because they contain too much sugar. So we try to choose fruits that are a little more lower on the glycemic index. How often should you have a food sensitivity test? So great question. I mean, I would say that it's good to try to do it at least once, right? Especially as you're kind of going through this process, just to kind of see which foods you're having an inflammatory reaction to. And the test we use also gives us a little bit of insight in terms of whether you have leaky gut or not. So there is a leaky gut panel on that test as well because sometimes we might experience certain symptoms, whether it's joint pains or migraines or loose stools or whatever it might be. And it could be due to a food that you think is healthy, but for you specifically, it might be causing inflammation in your body and causing some of those symptoms. So, you know, I can put some information about the food inflammation test if you're interested in, in doing that. Helena said, I'm really happy to be off the reset so I can enjoy peaches. Yeah, the Ontario-grown peaches this time of year, they're so good. Any other questions? Questions, comments? Okay, well, I guess we will see you all next week. If anything comes up, let me know. Just, you can send me a message. Enjoy the rest of your weekend. One more question coming in here. Is there a place we can go to that is one-stop shop for good day-to-day products? You guys support pans, lotions, supplements, shampoos, toothpaste. Yes, we are working on that. You know, it's— I'm glad you brought that up. This is, this is our new store. You can go there and check it out, but eventually, like when you go to the equipment tab, it's going to have, you know, some of the products that we recommend that go beyond just supplements. So we literally just launched a store like a week and a half ago or so. So we're still kind of getting it up and running, but there's that. And then we're also thinking of just adding a page to our website that has like, you know, just our favorite stuff, basically just a one-stop shop kind of for people to explore all our favorite products and, and recommendations. So yeah, I will let you know when it's up and running. Deepa, just before we go, I forget, what is the cost for the DNA testing? So the cost for the DNA testing is, it's in the link there. So if you click on— for you, Shelley, you live in Canada. So when you click on that link, there's an option for Uh, the DNA test plus the consultations is $1,499. $1,499. Yeah. Okay, perfect. Thank you. You're very welcome. Any other questions? All righty, well, I will let you all enjoy the rest of your day. Have a wonderful weekend, and we'll see you next Friday. Bye, everyone.

Thank you.

You're welcome. Bye. Thank you.

Bye-bye.

Bye. Bye.