vWeekly Living Light MRP Program May 31, 2024

Happy Friday, my friends. Hope you're all doing well. Welcome. Welcome. As you're tuning in, let me know what you're most grateful for today. And I would love to see all your lovely faces. So if you could turn your cameras on, that would be wonderful as well.

Foreign.

Welcome. I'm alyssa. Hi. Rebecca. Hi.

Nancy.

Hi. Diane. Hi. Brianna. Hi, paris. Amanda, welcome. Let me know in the chat what you're most grateful for today.

Foreign.

Sunny day. Great for making progress. Congratulations, Diane. Okay, and we are going to start off today, as we usually do, with a little bit of breathing, a little bit of grounding, because I think we all need it, and I'm sure many of you may not really make time for it. So I always like to start Fridays with that. Amanda says I'm grateful for a good night's sleep. Congratulations, Amanda. Good to hear that. Awesome. Okay, so if you all want to just. I know some of you are kind of listening in and maybe driving or working, but Melissa says, grateful that I've maintained my health and wait. Amazing, Melissa, Great job. Melissa's, I think, like, almost eight weeks out. No, six weeks. Well, I'll get you to unmute a little later to share how you've done that. Being six weeks or maybe more, I'll have to double check out of the program and still maintaining. So that's always a concern for people when they're on the release phase or like, how am I going to maintain once I start reintroducing food? So we'll have Melissa come and share live.

Okay, great.

So first, let's do our little breathing. So if everyone wants to just get comfortable and in a comfortable seat. And I'm gonna do a guided one today so hopefully you can hear. Let me know if you can hear. Give me a thumbs up. Okay, good.

Let's drop into this meditation together. First, just listen to the music and find a way for your body to simply be comfortable, whatever that means to you. Find a way to be in your body so that you are engaged but relaxed. Good. Take a few breaths. In and out. In through your nose, out through your mouth, At your pace, into your nose. Out through your mouth, Into the nose, out to the mouth. I'm going to sing you awake. All you have to do is breathe. Take your right hand and put it on your chest. Take your left hand and put it on your stomach. Continue breathing into your hands, into your stomach. Put a gentle smile on your face. Close your eyes. If you haven't already. Imagine your breath going into your hands, into your heart, and into your Stomach. There's a channel of energy between the two. Like an oval going back and forth as you breathe.

In.

And out, In and out. There's no wrong way. You're doing it perfectly. Feel the warmth that's building. Just feel it. Allow it doesn't matter what thoughts are going on in your head. This is about feeling. You're doing it perfectly. Keep your hands there. Release them whenever you like. Just keep breathing. If you have any thoughts that you feel are distracting, actually welcome them in. Say you're welcome here. And then go back to your breathing. Yeah. Your thoughts are you too. Your breath is you too. Your heartbeat is you too. Your feelings are you.

Good.

When it arises? Just feel the joyful expansion of your breath and the calmness that is part of it. Gentle smile on your face. You're welcome to. All of you is welcome. All of you is welcome here. It's perfect. Feel what it feels like just to try on the clothing of the thought that everything about you is perfect. What does that feel like? Breathe it in. All the mysteries, mistakes, all the perceived faults. It's perfect. It's okay. What if the water you're swimming in and you're the fish and the water is just love and you didn't even know. That's the thing you can't even escape is love. It's merely a perception as we look out to decide what we want the world to be around us. But it's you too. That connection to the world, to bring it inside yourself, is no further away than your next breath. Breathe in. If they're not open, your hands, your palms are just open. Breathe the energy into your heart.

And.

Breathe it out, visualizing it coming out of your hands and out to the world. That's your gift. You transmute the space around you with love. You witness the world. You witness your thoughts. You witness it all from that space of love. Sink that feeling in. Commit it to your memory. It's real. One more thing for you to try. What does it feel like if you were to try on the thought right now? The feeling that you can let everything go, all the concerns, any thoughts, just for a moment. Let it go. Well, let it go free. Just love. Try it again. Let it go on your exhale. Breathe in, breathe out. Just stay here for a little bit, a little bit longer. Just enjoy it. Just enjoy joy. We'll get back. Breathing into your heart.

And out.

If they're not there, let's put your hands back on your heart, the other hand on your stomach, and breathe into them again. Feel that cycle of energy. And you can use this gesture and breathe into it. And your body will remember this feeling that you've planted inside. By touching your heart and your stomach like this with your hands and breathing in, your body will remember.

Good.

When it feels right to you, you.

Can.

Bow to yourself and thank yourself for diving in. Move your body around and open your eyes when it feels good. That will conclud our meditation.

Okay, so whenever you're ready, you can open your eyes. How was that for everyone? Let me know in the chat how that was for you. Hey, Natalie says, love that one. Diane says, beautiful meditation. Nice. Paused midday. Yes. It's very rare, I'm sure, that you pause midday. And you know, my goal for you really is to take little micro breaks throughout the day. Right. There's a lot of research now that shows, you know, I know it's different from breathing or mindfulness, but you could tie it in is instead of just going for one 30 minute walk a day, it's actually more beneficial for you to do two minutes of standing up and getting some activity every 30 minutes. Right. So really try to take little breaks throughout the day. I think for many of us, we are in front of a computer for way too long, way too many hours throughout the day. So, you know, if you can schedule those breaks in. Right. Put a reminder in your phone. So I always like to start these Fridays off with a little bit of breathing and mindfulness and it's just like a really nice pause to your. To your day. Right. Okay. Joanne says, passenger in a car driving up north, but it was serene. Okay, great. Paris says, for the first time ever, I've actually felt amazing to a meditation practice. What was that amazing? Okay, so sorry, excuse me. That was by an artist called East Forest and it's called Sing Me Awake. I'll type it in the chat here. Okay, so one thing I wanted to talk about today before we open up the floor to some Q and A is many people, you know, ask me a lot about maintenance. And so I wanted just to talk a little bit about maintenance today and specifically wanted to talk about, you know, how the maintenance is closer to the release phase than you think. Right. So really trying to keep your meals structured in a very similar fashion, right. Where you're having your healthy protein, your vegetables, your fruit, and then of course you're adding in healthy fat. And for those of you who tolerate them, you're adding in some healthy starches. And when it comes to healthy fats, I think there's a lot of confusion. Sometimes in terms of what that means and what that entails. And so your healthy fats, of course, your animal proteins are going to contain fats. So if you do have animal proteins, you know they'll have some fats. I know on the release phase, you're eating more leaner animal proteins. You can add things like salmon back in. Another big one is cooking oils. So the cooking oils that I usually recommend are going to be avocado oil, maybe a little bit of coconut oil, occasionally ghee or butter. Some people use things like tallow. So these are like whole food fats. Right. I really recommend trying to stay away from seed oils. So these are going to be things like canola oil, vegetable oil, sunflower oil, safflower oil, grapeseed oil. These are all processed fats and they're very pro inflammatory. Okay. So if you were cooking with any of those prior to the release phase, we definitely don't want you to introduce those back in. We want you to introduce more healthier cooking oils back in. Okay. Other fats are going to be things like nuts, seeds, avocado. When it comes to nuts and seeds, you want to try to eat raw, unsalted as much as possible. I know that's not as fun, but if you are going to roast your nuts, make sure they're lightly roasted, lightly salted. When you roast the nuts, it can denature the oils. So that's why we recommend trying to have them raw as much as possible. Other healthy fats, you can use olive oil, but olive oil you want to use more. So raw. Okay. You don't want to use olive oil to cook with too much. If you are cooking at really low temperatures, it might be okay, but for the most part, you want to use it raw. And then many of you might have been taking an omega 3 fatty acid supplement, so you can reintroduce that back on maintenance as well. Okay. Other things that you might want to consider introducing back are some starchy vegetables. So things like sweet potato or things like beats that are not on the release phase. Parsnips, turnips, like all of those kind of starchier vegetables that are not on the release phase, allowed on the release phase. All of those can be brought back in. You can also experiment with some legumes, so things like lentils or chickpeas or black beans. Right. Some of you are vegetarian, so you're already eating those on the release phase, which is fine if you're vegetarian. And then you can also do things like try out things like some grains. Right. For Some of you, you do well with grains, some of you may not. Right. I find people who have underlying history of autoimmune disease may not do the best with grains. So with grains, one thing that I do recommend is trying to stick to gluten free grains as much as possible. So these are things like rice or quinoa, buckwheat, millet, gluten free oats. So oats typically are gluten free, but because there's a lot of cross contamination that occurs with oats, you want to make sure that when you are buying oats, it says gluten free specifically on the package.

Okay.

Other things to be mindful of is your salt, the type of salt that you're using. Definitely want to try to stay away from table salt and use more unrefined sea salt. That's going to be much better for you. Okay. So really staying away from, you know, processed salts. And then of course, as much as possible, trying to stay away from processed foods and refined carbohydrates. Drinks. Right. I'm sure, you know, occasionally you might have something that's like off plan. But the thing that I really want to make sure that you guys get comfortable with is not this whole pattern of self sabotaging, right. Where you eat something that like was off plan and then it's like, oh my God, I screwed up. Let me just like eat this now and eat that and like, you know, just completely go off a tangent. Right. What you have to remember is if you do go off track, then you can always get back on track with your next meal or the next day. Right. So really making sure that you let go of the all or none mentality. Right. Because that, that's just not going to serve you. So with that being said, as we're kind of talking about maintenance, Melissa, if you want to, to unmute and share a little bit about your experience these last few weeks, since you've kind of been off the release phase, I would love if you could share.

Yeah, sure.

Hi, everyone.

Can you hear me?

Yep, I can hear you.

Perfect. Yeah. So my last day was actually March 14th.

Oh, wow.

Okay. So it's been a while.

So it was a while ago. And for me, I was surprised that I didn't fall back into old patterns before I started the program. But I think the mindset that I had going through the program was, okay, it's just 10 weeks. Like if I just stick to it for 10 weeks, then we'll see what happens, you know. So now that I'm kind of in maintenance and in the phase where, you know, I'm starting to reintroduce things, I've noticed that I don't miss some of the foods that I used to eat before and then some of the substitutes like the oils and things that we introduced while on the program. I've maintained using that stuff because it's like my food didn't really taste much different. So using like a beef stock instead of, like I used to cook with actually olive oil. So using a beef stock instead of oils when I make like pastas or something like that. And I've noticed my food still tastes like pretty much the same, so it's not like I'm missing it. So just substituting those little things that I've continued to maintain, I think was helpful as well. But then really the biggest thing was the awareness of how much and what I was putting in my mouth. I've also maintained that as well. So I think that was the biggest thing.

Yeah. Thank you for sharing it. I think I like that how you still continue using the broth to cook because I think one thing that can happen sometimes that we may not really have an awareness of is how much fat we're eating. And fat is not that it's bad, but that is something that is very easy to over consume. Because the other thing with fat is that it's more calorically dense. Right. So than. Than protein and carbohydrates. So for a lot of people it is very easy to over consume fats and we think, oh, it's healthy, like I'm eating avocado, like I'm eating, you know, nuts and seeds. And by the end of the day, for most people, they way over consume the amount of fats. That is, I think, ideal. Right. Which, not that I advocate too much for calorie counting, but it is gonna completely blow out your calories. Right. And really put you into a calorie surpl. I know they taste good and you know, but as Melissa said, like, she hasn't really noticed a huge difference. And I think the broth actually adds a nice flavor to your food. Right. So. And you can always, you know, if you wanted to cook with the broth, because sometimes I think when we cook with oils, we might put in too much. Whereas if you cook with broth and then maybe literally measure out like 1 tablespoon of olive oil to drizzle on top, that's probably going to result in a lot less oil oil consumption than if you were to just cook with it from the get go. So thank you for sharing your experience. Yeah. And I know you've maintained your. Your weight and you're feeling the same, like, in terms of your health, and so great, Great job. Yeah. Really proud of you. Awesome. Okay, so I want to open up the floor to some questions. So if you have a question, you can raise your zoom hand or you can type your question in the chat, and I can get to it that way. What questions do you all have? How is everyone's program going so far? Share one win in the comments in terms of how your program's going so far. For those of you who are actively on the program on the release phase at the moment, Let me know in the comments what your biggest win has been so far. Joanne says, awaiting my package to get started. Can't wait. Awesome. Joanne, congratulations on making the decision to invest in your health. We're so excited for you. Okay. Amanda says, when on the release phase, how diversified do the proteins need to be daily or throughout the week? Okay, great question. I mean, diversity is always good. So, you know, if you can. I know some people have very specific, like, proteins that they like or that they stick to, but the more the better. I usually won't get too, too picky in terms of, you know, commenting on diversity because I just want people to focus on, like, nailing the release phase first. But the more that you can introduce, the better, and the more variety, the better as well. Nancy says, I'm going into week 10 and plan on doing the program again later in the summer because it's been really great experience for me overall. Great work, Nancy. Awesome. Okay. Becca says, I have a lot of questions. First one, my muscles are cramping. Is this common? Yes, it is. That can happen, definitely. Remember to take your magnesium. So magnesium glycinate is what you want to use if you're having muscle cramping. I typically will suggest anywhere from 300 to 450 milligrams. And I would recommend taking it at night because it can help with just relaxation as well. Amanda says, is tallow also casein free? Wanting to look at solutions after release phase. Yep, tallow should be casein free because it's. I think it's basically like the fat from the. Whatever. Animal protein. Yeah, it's like an animal fat. So yeah, it should be casein free for sure. Yeah. What other questions do you all have? Anyone having any constipation while on the program? That's very common to occur, not for everyone, but sometimes does occur for some people. And one of the things that I Find that really improves with this program is water intake. So if you're not drinking enough water, then you definitely want to make sure you increase your water to at least 80 ounces at a minimum. And make sure you're putting a little bit of salt. The salt also can help with any cramping. So you want to put unrefined sea salt in your water, which can also help with the cramping as well. Okay. So for Marissa, terrible constipation. I'm gonna unmute you in just a second. Becca. I know you have your hand up. If you want to unmute, you can go ahead and unmute.

Okay. Can you hear me?

Yep, I can hear you.

Okay. Okay. I was typing it up, and it just took too long. And then you sort of addressed it. Because I had a lot of pain yesterday in my lower abdomen and my. My low back. I. I didn't know what it was and how common that is, but I. I think it was constipation. But I've never had anything like that before with constipation. But I took smooth move, and this morning I felt a lot better. And I did a. I probably shouldn't have done this, but I did a castor oil pack as well, just to, you know, get things moving that area if. If that was the problem. I wasn't sure at that time. Okay.

Yeah. So to stay ahead of constipation, especially for those of you who kind of have a history of constipation prior to the program starting, is magnesium. Get taking magnesium citrate so you can get powdered magnesium citrate. You can get a local health food store. I'll put a link if you want to get it online. But taking at least usually a scoop of that. So if you're in Canada, I'll put the link here in the chat.

I. I had a question with the magnesium. I currently have only magnesium malate and magnesium L3. Is that going to be fine if that's what I have right now, or should I really go out of my way?

Yeah, that's because each magnesium is helpful for different things. Right. So 3na is really good with sleep, but it's not necessarily going to help you with your bowel movements. So you. Specifically for bowel movements, you need magnesium citrate.

Citrate. Okay. And you said 300 to 400 milligrams.

So magnesium citrate comes in a powdered form. Typically speaking, one scoop is going to be approximately 300 milligrams. So if someone tries it with, you know, Tries one scoop for a couple of days, still doesn't have a bowel movement. Then increase it to two scoops.

Okay. Okay. One to two scoops. And then I have a question. Sorry, I have a lot of questions. This is my first time on here.

Yep.

I realized way too late that I really should be putting a little bit of salt because I was getting cramps, not feeling good. But I used Himalayan salt. Not sure why. Why we don't talk about Himalayan salt. I thought it was. Was more natural.

Yeah. So Himalayan salt is okay as well. Either unrefined sea salt or Himalayan salt. The only thing to be careful with with Himalayan salt is getting a good source. You know, there are a lot of Himalayan salts now that, like, are not the greatest source. Also, sometimes what I've heard is the way they mine the salt. So, you know, Himalayan salt comes from the caves of the Himalayas, and they have to. To basically mine it with explosives. So there has been some, like. It's like these days, like, everything is, like, you know, something's, like, bad for you. Right. So there are, you know, certain salts, Himalayan salts, that are going to have, like, some of that residue from those explosives when they mine the salt.

Okay, that's right way. And then with a Celtic. You said Celtic salts, I think. Right.

So there's blog post here that I'll put, which basically will give you some more information about salts and different brands that have the least contamination versus the most contamination.

Okay. Yeah. Because I've always worried about sea salts because of the mercury in the ocean. Unless these are salt beds, sea salt beds from, you know, ages ago, like they have in Utah or whatever.

Yeah. So Redmond. So this report here, this was like. This is like a third party that tested different salts. You know, some popular brands that are very common amongst the, like, natural community, like Redmond Sea Salt, the Spice Lab, Himalayan Salt. And it looked at mercury, cadmium, arsenic, aluminum. And some of these brands, like Redmond's was really, really high in aluminum, for example. So there's. There's a list of the salts that have the highest amount of these. Some of these heavy metals versus better salt products. So some of the brands are listed there. If you're looking for brands that have lower amounts of some of those heavy metals.

Okay, great. Thank you so much. I'm sorry for hogging so much of the design.

No, no worries at all. No worries at all. You're welcome anytime.

Time.

Thanks.

Okay. Marissa, do you want to go ahead and unmute?

Hi. Sorry, I'm don't know if My Internet connection is a little bit off. I feel like the video keeps chopping. Yes. I went about, I think, five days without having a bowel movement, and that was really hard for me.

Okay.

I then did use the smooth move tea. That helped a lot.

Okay.

And I also added some. I don't know if I should have or not, but at this point, I was really irritated.

Yeah.

And frustrated. And then I went off track.

Okay.

So I feel like I need to restart here.

Yeah. So I would not recommend restarting because we want you to. Just, like, the way we want you to think of it is. Okay. If you went off track, get back on track. Right. Like, it's not like you have to restart all over again. Right. So, like, progress over perfection. Right. So the thing I would recommend for you is definitely taking the magnesium citrate just, like, daily prophylactically.

So I was taking that, and because of my liver enzymes, my doctor told me to stay off all supplements. She seems to think that the supplements are causing my liver enzymes sky through the roof. I don't understand, because the only thing I was taking that was keeping me regular was the magnesium. Both magnesium citrate I would take at night, and in the morning I would do the big glycinate, which would help me with the brain. And then I did a couple of capsules, a day of turmeric powder.

Okay.

So she told me to stop taking all supplements, and that was when I ran into problems.

Yeah. Okay. So have. Has your liver enzymes been high in the past before? Is this the first time?

They've never been high. This was the first time. And they're. They're really high. They're four times high above normal.

So did she order alcohol? Did she order a liver ultrasound for you?

She did, but not yet. She wants me to repeat the blood work in a couple of weeks, so I'm waiting to get that done.

Okay. So how long have you been off the program?

It's gonna be five days now.

Okay. And when are you repeating the blood work?

I'd have to do it within the next coming week. That would have been four weeks since I got back from vacation.

And how long were you on it, the program?

Probably about seven days. Six. Seven days.

Okay. I'm going to message you separately to tell you what to do.

Okay, thank you.

Yeah, no worries.

I'm just overwhelmed with that.

I know.

It's a whole other topic, but thank you.

Yeah, yeah, no worries. Yeah.

So if.

Basically, if you were only on the program for, like, six, seven days and all this Stuff is kind of going on acutely right now. Let's. Let's deal with that stuff first.

Oh, no, no. The liver enzymes were high before I started the program.

When.

Okay. Were they this high?

I just got my blood work results on the 28th of May, so.

No, I know, but, like, did you have them tested the year, like three months before six?

No, I, I didn't see my family doctor until 2019. I was. Hadn't gone back to see her. This was a, A long time in the making. So I thought, oh, let me just go in for a physical. And I got the bad news.

Okay. So one of the one common cause of elevated liver enzymes is fatty liver. But this seems like a little higher. Like if it's four times, that's. Yeah. So I would say let's wait till you get your blood work redone and then maybe restart. Start the program. Like the program is going to help with decreasing liver enzymes, especially if it's due to fatty liver.

Okay.

Right. But I would say let's just. Because it's so high, like, sometimes there could be like false readings. Right. Like when something is abnormal like that in blood work, like sometimes you want to just repeat it just to make sure. Okay. If it still is that high, then we know. Okay. This is like a more legitimate.

That it's a false positive.

Yeah, exactly. Right.

No. Okay.

Yeah. So let's wait for that because obviously, like, you were taking the magnesium and it was helping with constipation. If she's saying not to, then let's wait and see what the blood work says.

Okay.

Okay.

Thank you.

In the meantime, though, what I would recommend that you do is you can do castor oil packs. Have you heard of castor oil packs before?

I have them.

Okay. Yeah. So just do Castrol packs, like literally every day for at least 20 minutes.

Okay, I do. I usually put them on at night. Sleep with it.

Yeah.

Yep.

That's perfect.

Thank you.

Yep.

You're welcome.

Okay.

Okay. Diane says I have no trouble waiting until 10am to eat and not eating after 6pm but once I eat that first meal, I crave food between meals. Okay. Okay. So, Diane, I would recommend if you're craving food between meals, number one, make sure you're eating enough free vegetables. Number two is sipping on herbal teas in between meals until your next meal can be really helpful. And then number three is like, are you hungry or are you. Is it more so craving if it's. Yeah. One of the number one causes of, like, hunger cravings is dehydration. Right. So making sure you're getting enough water. Okay, so now for some people, and this happens more rarely some people, if you're having more looser bowel movements, you want to make sure you're chewing your food. Well, Usually the looser bowel movements is going to be due to, like, it's just your body, like, maybe getting rid of, like, toxins, because especially as you release weight, most of that weight is fat, and what's stored in fat is toxins. So your body's releasing toxins, which can trigger loose bowel movements for some people. So make sure you're drinking lots of water. And in some cases, what can be helpful is taking a binder. So something like humic or fulvic acid or charcoal, And that can really help kind of bind things up. So for Amanda, let me find something for you. So generally speaking, if you live in the US you always have a lot more options than here in Canada, unfortunately. Let me just see. Okay. So, Amanda, I'm going to send you a recommendation for something. Yeah. Should subside, But just make sure you're chewing your food well as well. Becca, are you in the us or in canada? US okay. So great binder that we usually recommend is from Cellcore. Using their Biotox binder. Canadians can get it too. The only thing is that they have to, unfortunately pay for duties. And shipping. Company is called Cellcore. I'll put it in the ch.

Okay.

What other questions do you all have? What's everyone's biggest win been so far since starting the program? Hair says I've been getting more thirsty as I use the spray, but now it has decided it gets turned on and off again. Very interesting. Feeling good, though. Okay. Are you putting sea salt in your or salt in your water? Okay, good. Becca, you can go ahead and unmute.

Yeah. I have questions about foods. I can't remember all of them, which I wrote them down. But if I have to mix my vegetables or mix meats, can I do that?

That.

Yep. As long as the total is 4 ounces.

Okay. Yeah, that's what I thought. And then broth is okay, Right? Because I do have these prepackaged bone broth. It does have some calories to it, but no sugar.

Yeah. You don't want to have bone broth. Bone broth has a lot of fat in it, so no bone broth. You can do chicken broth or beef broth to cook with, but no bone broth.

Oh, okay. But I asked.

Yeah.

And I can mix my vegetables too, I assume.

Vegetables, fruits, as long as it's from the approved list and as long as you're eating four ounces, it's fine.

Okay. Thank you.

You're welcome. Hey. Well, is everyone getting out for a daily walk? At least 20 minutes. We've had some beautiful sunny days. So make sure you're getting outside grounding, getting your feet in the grass. Yeah. Melissa says I was using element salt. It has flavors and was helpful during my fast. First thing in the morning. Yeah. Element tea is. Is great. It has great flavors. My favorite is raspberry. I love that one. And lemon habanero. I love that one. Paris says yes. Getting as much sun in the morning as possible. New ritual for me. Amazing. Good. Yeah. First thing in the morning, getting some sunlight really helps with resetting the circadian rhythm. Helps with sleep. Al says grounding while I eat my lunch. Melissa says, I got my toes in the grass. I'm going to do that today too. Amanda says, I just got my Viva Ray glasses and super pumped to try them. Awesome. You're going to love them. And try to walk the dog in the morning for 15 minutes. Great.

Good.

So, Becca, during the program, during the release phase, it's primarily going to be fat loss. Okay. You can do a little bit of strength training, but nothing too strenuous. That's going to really increase your heart rate. You want to just. If you are going to do some weights, usually I'll suggest like just keeping it to your body weight or just lifting really like light weights. Nothing too strenuous though. So Viva Ray glasses.

Zo.

Viva rays are blue light blocking glasses. So, you know, for some people, they have to be on screen one to two hours before bedtime, whether it's computer or their TV. You know, we try to recommend avoiding screens one to two hours before bedtime,. But the blue blockers really help with minimizing blue light exposure. So let me show you. This little pictorial depiction. Put a link for them here if anyone's interested. But second, So this is the lens that we recommend wearing one to two hours before bedtime. It's the night lens. As you can see, it's like reddish orangey, which is when you look at this graph here, this is a typical LED bulb. Okay. As you can see, it emits an abnormal amount of blue light. This is pretty much the same for our screens. So things like our TVs, our computers, our cell phones emit an abnormally high amount of blue light. So when you wear the blue blockers, it completely eliminates the blue and the green spectrum. And the reason why this is important is because blue light is very disruptive to sleep. So blue light travels to a part of our brain called the pineal gland. The pineal gland is responsible for secreting melatonin. So when we have too much blue light exposure, it's going to decrease melatonin secretion. Okay. So if you're not on a tv, then, you know, if you're on your computer, you can put a software called. Called Flux. Flux will allow you to put your screen in, like, movie mode, which is basically black and red. So it's kind of eliminating the blue light. If you have an iPhone, you can. You can change the accessibility settings. So when you press your. When you press your power button three times, your screen turns red. And then you can do the same for Android phones as well. I'm not sure what the exact process is, but for Android phones, you can turn your screen red. So for mine, for example, like my iPhone here, my case is being a little weird, And I press my.

Power button here.

Three times. See how my screen is red? So there's no blue light there. So Paris says, do they have a sport version where it covers the sides of your eyes? I find that I wear these types of glasses that you are presenting. Light gets through. These ones, I find are pretty good in terms of, like, not really allowing light to, you know, seep in from the sides. Of course, like, when you're watch. If you are watching TV and you're wearing the blue light glasses, then you want to use the red light bulb. Some of you receive the red light bulb in your packages if you're in the longevity program or the legacy program. So the red light bulb turning off, overhead lighting. And then you should be good to go in terms of not having any light seep in. So you really want to make sure you're controlling the lighting. Becca, you can go ahead and unmute.

Yeah. I was wondering what to do with the. Right. The red light bulb. I went ahead and put it in my bedroom, but then I read at.

Night, so you can still read. It's very bright. We use it.

Yep.

Oh, you do? Okay.

Yep. You can use. So you want to use the red light bulb in the room that you spend the most time in. One to two hours before bed, you can get multiple bulbs because sometimes you might be in your bedroom versus other times you might be in your living rooms. So we have them all over the house. So I'll put a link here for you. But, yeah, you can. It's very bright. Like, in terms of you'll be able to read with it.

Do they come a little bit brighter because I had a little bit hard? I don't know. Maybe I just need to get used to it.

Your eyes literally will adjust in life, like three minutes.

Okay. Okay.

Yeah.

And then because I didn't ask this question before, I went ahead and got those Edison bulbs. Are those okay because they have sort of a orangey light or is that also going to have blue light?

If it's not red, then it will have some level of blue light in it. In terms of how much, I don't know.

But.

But if the bulb is not completely red, then yeah, it will have blue light.

Oh, okay. Darn. Okay. It's going to be hard to eliminate all the blue lights, so I think I'm going to do the glasses because that gets rid of all the blue light.

Exactly. Yeah.

And then at bedtime where I'm reading to get myself to sleep, then I can just keep that light bulb on. Okay, I have a plan now. Thank you. I need to.

No worries. Okay. Any other questions or comments? Okay, well, hope you all have an amazing Friday and an amazing weekend. It's going to be a nice, sunny weekend here in Ontario. So make sure that you get outside, get some sunlight, and we'll see you next Friday. Bye, everyone. Bye.