Weekly Living Light Metabolic Program Q & A - Ask Me Anything [Dec 13, 2024]

Sam, Happy Friday. Welcome, welcome everyone. Actually melissa. Hi becca. Hi jennifer. Just gonna put a little remind. Hey, as we're tuning in here, let me know what you're grateful for today. You know in the chat what you're grateful for today. Jennifer says, I'm grateful for a date night tomorrow with my hubby. Oh, that's nice. Especially during this busy holiday season. Nice to be able to do that. Julie says to be alive and well. We have had a couple of close friends and family members die in the last few weeks. Yeah, for sure. It's helps us put, put things into perspective, right. And realize how precious life is. We need to keep our loved ones near and dear. And that's why we're doing this program, right. To help us with our longevity and health and well being. Melissa says I'm new here. Grateful for our annual Christmas brunch with friends tomorrow with a surprise visit from Santa. Welcome Melissa. Nice to have you here. Becca says, I just finished my meditation so I feel relaxed and peaceful. I'm grateful for so much. Yeah, so much to be grateful for, right? Sometimes we're like oh, I say the same things. But that's okay, right? It's those simple daily things that.

You.

Know, that we take for advantage sometimes that make such a big difference in our well being. So. Okay, so we are going to get started here. So we'll start off with a meditation. Let me just pull it up here again. Okay. So this, I think this time of year sometimes it's hard for us to take that pause. But I think that it's so important. So we're going to do a guided meditation. I'll put it on here in just a second. Just pull it up. Everyone here. How's the volume? Is it good? Too high? Too low?

Let's drive to this meditation together. First just listen to the music and find a way I can.

Just follow along if you feel comfortable. If you want to, you can turn your camera off for this part.

Find a way to be in your body so that you are engaged but relaxed.

Good.

Take a few breaths. In and out into your nose. Out through your mouth. At your pace. In through your nose. Out through your mouth. Into the nose. Out through 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.

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 too. 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 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. 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 it. 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 conclude our meditation.

Sam. Okay, so when you're ready, you can turn your cameras back on. Come back to the room. How was that for everyone? Let me know in the comments how that was. Very peaceful and relaxing. Yes, I love that one. Find it very relaxing. Very peaceful. Nice, relaxing, beautiful. Hey, awesome. So today, couple of things that I wanted to cover. Let me just. Okay, so number one was. If you haven't already done so, we would absolutely love if you could leave us a five star Google review and if your experience was anything less then I would love for you to share that with me personally. So what I'm going to do is I'm going to drop the link here for you to do that. Give me one second. And for those of you who haven't, I'll give you a moment to do that. And then like I said, if, if you feel, oh my camera's not on. If you feel like your experience has been anything less than you can email me. The email is deepa become proof.com I know some of you are just starting so of course doesn' make sense at this point. But for those of you who have completed your program or if you, you know, have completed a large portion of it, then we would love if you could do that for us, really would really appreciate it. And then the other thing I was going to share was we know that this time of year, you know, a lot of people are refocusing on their health goals and you know, a lot of people, I don't know why my video keeps turning off. A lot of people are, you know, you might know a lot of friends or family members who are looking for help with their regards to their health. Some of you might be doing a second round in January and might be doing it with a friend or family member. Like Jen, for example, referred a friend to us this past week and they're going to be doing a second round in January. It's always fun when you're doing it with someone else. Julie and her son are going to be doing another round in January as well. So if you do have a friend or family member that you want to put us in touch with you can either, you know, CCS in an email. I put my email in the chat and many of you already have my email. You can also email Annalisa as well and just kind of, you know, put us together in an email. I know that's what Jen did. Julie reached out to me personally. So if you do have a loved one that you think would really benefit from this program, then we would love to hear from you and have your loved one go through this experience as well. Right. Nothing better than the gift of health for the holidays. So that was the second thing I wanted to cover for today. So the Google review and as I said, if you have a friend or family member, we would love to get to know them and see if working with them would be a good fit or not. So for today I wanted to keep it more of an open Q A, kind of like an ask me anything type of session. Because I know with the holidays coming up, you know, some of you may have a lot of questions perhaps around your food choices, perhaps around, you know, some personal events that you might have or parties, things like that. Doesn't have to be related to food, of course this is open to, you know, how to optimize sleep for digestion or any other questions that are coming up for you all. But I did want to kind of leave it open ended. It doesn't have to be about the program necessarily as well. If it's anything related to your health, I'm more than happy to help you. And of course if I can't help you or support you, then I'll always try to direct you to someone who might be able to or I always will get back to you and perhaps do a little more research and see how I can help you or support you as well. So I am going to leave it as an open Q and A. So you can raise your hand or you can unmute yourself and we can go from there or you can even type your question in the chat. And also with the new year coming up, another announcement before we get to that is I am going to be bringing in some guest speakers for our Q and A. So there'll be special folk focus topics. I belong to a mastermind of, you know, different variety of different healthcare practitioners. So for the new year I want to bring a lot of them in as experts. Some of them are experts in for example like stress and you know, women's hormones, for example. So you know, I'll be having some guest speakers. You'll get an email, you know, when you always get an email for the Q and A reminders, but you'll get an email and it'll give you the topic. And, you know, we would love if you could come in and attend those as well, just to, you know, learn more from what the guest speaker has to say. So that's coming up in January as well. And if there are any topics that you feel like we should cover during these Fridays, I would love to hear your feedback around that as well. Something that maybe we haven't covered or something that you want to learn a little bit more about. I would be happy to take your feedback around that as well so we can make sure that we are kind of covering all bases and addressing your health and your needs from a holistic perspective. Okay, so what questions do you all have? Questions? Comments? It's quiet today. Lori, what are your thoughts on cooking the vegetables in the air fryer? Okay, great question. So I know a lot of clients really enjoy their air fryer, especially while you're on the release phase. You know, it's a great way to kind of crisp things up without having to use oil because, you know, as you all know, oil oils are not recommended or allowed in the release phase. So air fryers can definitely be a huge advantage from a health perspective. You know, from a health perspective, there are some concerns with different types of air fryers, so we usually will recommend air fryers that don't require or don't have plastic components or sometimes a Teflon coating. So just be careful if you have an air fryer or are looking to invest in an air fryer that it's a safer air fryer from a chemical perspective. So one of the ones that let me put a few links here for you guys in terms of ones that are safer to use. But yeah, air frying can be great while you are on the release phase and beyond as well. Okay, so. Here's a few. Okay, hold on one second me. So if you cook them until almost crispy, will that deplete any nutritional values? So of course, you know, sometimes the more we cook our vegetables, the more we're stripping them of the nutritional values. So you want to try it's kind of a fine balance, right? You want to try to cook them enough that, you know, for some people, if vegetables are, are not cooked, it causes them to digestive upset. So you want to cook them enough that some of those harmful compounds, when you know, if you were to eat them raw, are kind of diminished. But at the same time, you don't want to overcook Them too. So I would say that, you know, with the release phase, you are eating a lot more vegetables. You're eating a lot of the free vegetables, too. So you're getting a lot of nutrition in general from your food because you are eating, you know, such a whole food meal plan. So obviously you don't want it like burnt to a crisp or anything like that. Usually any charring, you know, there are concerns with charring vegetables too much, right. There's. It can be carcinogenic, so you don't want to obviously have them too brown or too charred. Try to keep, keep your veggies, you know, relatively, you know, cooked but not overcooked, I would say. Okay, Julie, I know you had a question. You can go ahead and unmute.

Great. It's. It's not a question. It's just a, it's an observation that I've had about myself that I'm surprised at. And that is with. I was traveling as, you know, deepa for business last week, and while I was away, my uncle passed away and one of my close friends died of a heart attack and was on life support for a week before he passed away. And I felt really, I had stress, obviously emotional stress, but I didn't realize how much. But the Oura ring, I was just so shocked at how much feedback I got and how, what effect it had on me losing or not losing weight. I actually gained a couple of pounds and has struggled to get them off. And it really freaked me out, as you know, because I did texting you constantly. But I just realized how much stress is internalized for me rather than, you know, rather than really me really feeling it. I knew I was stressed, but I didn't really feel that stress. But my aura ring really fed back that I had way more stress than I thought and I wasn't sleeping well and. Yeah. And it, and it, and it did, you know, affect my weight. So I've learned this week to be a little more gentle with myself and say, you know what? It's, it's, it's okay, you know, and don't get hung up on the number. So anyway, it's an observation in the comment and hopefully it helps somebody else along the way here.

Yeah. Thank you for sharing that. You know, I always give people this analogy of a bucket. Right. So we all kind of have different size buckets, so to speak, that we're born with. Right. Some people have a bucket that might be this size, and some people have a bucket that might be this size. Right. So obviously you can see One is bigger than the other. So some people have a greater capacity and tolerance for stress, right? So if we were to put these buckets outside and if it was to rain, obviously the smaller one would overflow faster than the bigger one, right? And the way we can look at the rain is, you know, the raindrops are like the different stressors that occur in our life, right? And so for you, this past week, like you were traveling, you know, as a result, you weren't sleeping well and then you had, you know, some of these deaths happen that, you know, relatively close friends and family members. So it's like that bucket, you know, starts filling up, right? And usually a lot of symptoms or sometimes people will say, you know, I was so healthy. And then it was like all of a sudden when I got a divorce or whatever that stressful event might have been. Like that's when all my health issues started. Right? So that represents that one stressful event. It's like that bucket would have been filling up over the years with all the stressful events. And then that one stress thing happens and the bucket starts to overflow. And that's kind of when some of the health issues and challenges may present itself in certain people's lives, right? So the key is to really try to empty that bucket as much as we can through things like, you know, that's why when people say, oh, I'm so stressed, I don't have time for being healthy. That's the time when you need to like focus in on like the nutrition and lifestyle principles the most. Right? Because that's what, that's how we empty the bucket out, right? Getting more sleep, you know, reducing stress, saying no to, you know, certain things that, you know, especially as women, I feel like sometimes we have a hard time saying no, right? So saying no, even things like sometimes we think of stress just as emotional stress, but chemicals can be a stress around the bodies, right? So if we're not using natural personal care products or cleaning products like that all is going to fill up that bucket, right? You know, eating whole food, anti inflammatory, when we eat processed foods, that causes a stress on the body as well, Right. So really trying to, especially this past week, you've had a lot going on, empty out that bucket, so to speak for you, I think primarily focusing on rest and recovery. Especially since your Oura ring is giving you that feedback, right? A great feature of the Oura Ring. If you open up the app and then at the bottom you'll see today vitals. My health. If you go to my health There's a tab for. Or a card for resilience. Right. And so, Julie, for you, you probably have noticed since you traveled that you're, you're. That line is probably like, like going down. Right? Your resilience is going down. That's a marker of how resilient you are to stress. Right. So really, you know, once again, focusing on rest, focusing on taking these PA of the day is going to help with your recovery and help to increase your resilience again. So when you look at that resilience tab, just to give you more insight on that, we want to focus, we want to try to aim to get our resilience within the strong and exceptional range. Anything below that, that's when we start to see, like, that's when you know that bucket is going to overflow. Right. Because you don't have as much capacity or resilience to handle the stressors that are coming at you. It's not about how we can eliminate stress. Right. Because stress is going to happen. Right. It's more so how we deal with that stress, how resilient our bodies are to handle that stress. That's important. Okay. And then another great thing that you can also look at, Julie, in the aura ring, when you go to today and you scroll down, you'll see the daytime stress. So that's where you'll see like throughout the day when your body is kind of going into that stress state. Right. So you can, you can swipe to the right and you can toggle like between the day. So you can go to yesterday, the day before, day before and kind of see what that pattern has been for you. Right. And it'll kind of give you a summary as well. Right. So it might say stressful day or normal day or restorative day. So we want to have less stressful days and, and more restorative days. And if we do have stressful days, like, like for me, I don't know why, for some reason, like my daytime stress, like, it always shows stressful day, stressful day. I think for me, sometimes when I work out, like it, my body has a harder time calming down, but I get really good sleep, so that kind of compensates. Right. My nighttime recovery is really good. So, you know, you want to kind of look at that data and see how you can adjust and how you can become more resilient to stress and decrease that overall overall bucket.

Thank you.

You're welcome. Okay, what other questions do you all. Melissa, I know you're new. Have you started your program yet? No, I Have not.

I haven't had my onboarding call yet. Okay.

Okay, awesome. When are you planning. Have you scheduled the onboarding call yet?

Yeah, I did.

Okay. Okay, perfect. And when are you planning on. On starting? I guess I'll make that decision once I have the onboarding call and. Yeah, okay. Okay, perfect. Yeah. For a lot of people, if you're kind of like this time of year, a lot of people will choose, like, Christmas as a good day to do your loading days, so that could be a great opportunity for you. But I'm sure with your onboarding boarding call, you'll kind of get that ironed out. Okay, thanks. Welcome, Julie. Is ASAI allowed for the release phase anytime? So acai, it's a type of berry or. Yeah, I think it's a type of berry. So I know you could definitely have it on the maintenance phase, and I think it should be fine for the release phase as well. I'll double check, but I think it should be fine because usually berries are generally lower glycemic, so it should be fine. Hey, Patty, I know you're there. I don't know if you're available to unmute, but I want to check in and see how you're doing. Are there many men on the program? There are. I find that a lot of them don't come to the Q and A's, though. But, yes, we do have men who are on the program. They just don't come to the Q and A's as much.

It was one of my son's questions, like, is this all for women or is there. Are there some men here, too?

Yeah, no, we have a lot of men. A lot of men that we have on the program are like entrepreneurs, like CEOs. So a lot of them don't come for the Q and A's, but. And they prefer, like, the one on one program because it's just better for them to have that touch point rather than come to a Q and A. Okay. Yeah. What is everyone cooking for Christmas is. Have you thought of any recipes and adjustments that you can make? I know Annalisa had touched on that a few weeks back.

I haven't checked the Facebook group, but are there holiday recipes on the Facebook group? Okay, thank you.

Yeah, so we posted. Let me pull it up here. Okay. Yeah, so here, let me. We have a Google Drive for Google link. Let me share it here. Okay, so, yeah, so there's. There's sides here, main course, some dessert recipes as well. So, you know, whatever that recipe is, you can just click on this and then it'll take you to the. The recipe. So these are some quote unquote, healthier versions of some of the recipes that you might already make during the holidays. It's just going to be a healthier version. Right, Okay. And there's some vegan options as well there if anyone needs those. Vegetarian options. Yeah. So when you, when you click on the name of the recipe, that's when it'll pull up the full. The full recipe. So for example, this one here, when you click on the name, it'll. It'll go straight to the recipe there. Okay. What other questions, comments, anything anyone want to share? Jennifer? Yeah, go ahead and unmute.

I was doing a lot of. You provide a lot of recipes when you send us a thing. But I love to cook and so I'm more inclined to sort of come up with my own things. So I was doing a lot of searching and I was wondering, when you're starting searching, what is the easiest sort of food lifestyle. I don't like calling it a diet, but whatever that you would search. Like, is it whole foods? Is it Paleo? Is it. Because if you, because if you search for keto things, then you get a lot of cheese.

Yeah.

So then I was like dairy free keto.

Yeah, great question. So I would say some. It sounds like you're asking like keyword search.

Yeah.

Searches. So I would say Mediterranean or Paleo, whole food antiques.

But even with Mediterranean, you get like olives and oil and feta and you know what I mean, you still get.

Yes. Are you talking more so about the release phase?

Yes.

Yeah. Okay. Then I would say Paleo. Paleo, yeah.

Okay.

Yeah.

Because it's hard to know that, like, what is. Can you tell me what the difference between like Paleo and Whole 30 is? I don't know.

I think they're very similar.

Yeah.

But I think Whole30 is gonna have. I think it does have a little bit of legumes and things like that. Let me just see here. I've never done whole 30 before, but I'm gonna just use. See here? Okay. So Paleo versus Whole 30. So. So both are minimally processed whole or minimally processed. So Paleo generally is going to avoid grains and legumes and dairy as well. Any. It's going to be more the fats on Paleo. I know. Obviously, you know, the one difference between our meal plan and something like Paleo for the release phase is that there's no fats. But Paleo believes in more whole food fats. So things like perhaps like Coconut oil or olive oil or butter or ghee, rather than like, you know, vegetable oils and things like that. Whole 30 is going to have some. I think they do allow a little bit of. Let's see here. 30.

Yeah.

Both cut out the same food groups, it says. So I think Whole30 is more like a structured plan. So it could be something like. That's good for maintenance, for example.

Okay.

Okay. So something that you could probably transition to after the release phase. So the release phase, the way I like to categorize is it's. It's called. It's more of what we would call a therapeutic diet, where it's. Or nutrition plan, like. So it's. The release phase is not something that's meant to be continued long term. It's used therapeutically to help decrease inflammation in the body, decrease weight, improve energy levels. And then we start transitioning to the maintenance where you can add in things like healthy oils and fats and where you can add in for some people, not all, Some people might do well with things like legumes and like whole grains, like, you know, rice or quinoa. So that, that's kind of the difference between the two. Okay. Thank you. Yeah, you're welcome. How are you doing? Yeah, how have you been?

Okay. There we go.

Okay. I'm good.

But actually Today is day 70. I made it.

Wow, you made it.

So anyway, just looking forward to branching out a little more on the foods and things like that I've been doing before. Years ago I would. I did keto and. But I continued to do the, the fasting because I did it with that. But I had like the bulletproof tea coffee type thing. And so I'm looking forward to getting back to having my tea with the protein powder and the collagen and the coconut milk and the butter and all of those things. And so that I. I'll probably still keep on with the, with the fasting window. 14 to 16 hours probably. And then enjoy my tea.

Yeah, yeah, it'll be nice. I know a lot of people enjoy getting the fats back in there when they switch over from release to maintenance and focusing on those healthy fats. Yeah, yeah. And how did you do on the release phase?

I actually, this morning was exactly £30.

Congratulations. Amazing. Yeah, that's great.

And then tomorrow I'm meeting with a friend and going out to a restaurant for the first time, so. Okay, that goes.

Yeah.

It'll be a different experience for sure. You'll look at the menu in a whole different way.

Yes, I, I have perused the menu, and it's like, okay, well, I can probably do the steak salad, so that's probably what I'm gonna do.

Okay, good. I don't know if, Jennifer, if you have any tips, I know you've gone out a few times since finishing, so maybe you want to help Beth with some tips for eating out at restaurants.

Yeah, the steak salad's a great option. Just ask them to, like, if there's, like. I don't know where you're going, but I know. Yeah, there's definitely restaurants that have, like, a good steak salad. You might want to watch the dressing, get them to put the dressing on the side instead of doing yourself. Certainly, like, anytime you ask for, like, fish or something like that, I find that they do that. They often cook fish, Even, like a.

Whole piece of fish.

I make it more oily than it needs to be.

Right.

I don't find that with shrimp a lot, though. Shrimp, they tend to keep a little bit lighter. So that's another option that I think is really, really good. You want to stay away from anything that's like a soup.

Right.

They like.

They hide all kinds of crap. Like, the soup at a restaurant is not like you make it at home at all. So, yeah, it's like a clear sauce, you know, like. Like a lemon something instead of, like, a gravy or obviously anything creamy. You don't want to do that.

I thought I'd take my own salad dressing with me. Take a little jar of my own salad dressing, and that way I don't have a purse.

Yeah.

And then just a question.

And then the only other thing is to ask for portion. Like, just watch your portion sizes. There was a point in time when I considered bringing my scale to the restaurant, and then I didn't do it. And I'm glad. But you do want to be careful because they give you more food than you would. Would normally eat.

Right.

So at least if the food that you're giving, like, one of the things that I found difficult was even if you get something like a steak salad, the salad is generally free vegetables. So you're actually not getting the 4 ounces of the approved vegetables. Right. So then it's like, how am I going to get, like, give me some broccoli or give me, like, some carrots or zucchini or something. So just. You'll have to play it by ear. Definitely you the menu ahead of time.

Definitely.

From what I understand, it's a Tuscan menu, so it's gonna. It's more Mediterranean.

Okay. That's Good.

I can probably ask them, can you bring me a little this or something like that? So.

And then the other thing you might want to do is, like, pack an apple or some fruit or whatever that you can have in the car after your meal, because they often don't have just fruit.

Yeah, I saw. I saw one of their. One of their items had gala apples, and I'm like, okay, well, maybe I can get them to bring me an apple.

So.

But I. I was planning on having an apple in a baggie cut up and ready to go if I needed it. So.

Yeah, I find the fruit after the meal is the hardest thing to sort of replicate.

Right.

Yeah.

Right.

Yep. Other than having it with all of the, you know, the toppings and the crust and everything else like that.

Oh.

Anyway, enjoy it.

I.

For those that are getting a buddy to do it with them, I've been doing it with my sister. She's a chiropractor in Dallas, and so she. She was the one that got me deciding to do it, and it's been a real benefit and blessing. I don't think that we could have each done it by ourself without the support of the other. So if you got somebody that'll do it with you, go for it.

I am looking forward to doing it with my good friend, and we work together, so. So I feel like we're gonna, you know, maybe make some double portions and share lunches with each other and things like that. We love similar types of food, and we share a lot. We just had our Christmas party this week, and we made sure that we sat next to each other, and we also made sure that we picked different things so that we could share.

Right.

So, yeah, it'll be. It'll be really good. I'm actually very excited to have her do it with me because I know some of the struggles that she's been having.

Go.

Yeah, we're. We're gonna start up again in probably just after the middle of January once my three boys go back to college, so it's easier without them here. Not that I don't love to have them, but it's like, okay, I have to fix their meal. I fix my meal, and it's like, you guys fix your own. You've been doing it for months anyway, so.

So, yeah, it definitely is easier when you don't have to worry about others to cook for and if. If they seem like they're older, so they can take care of themselves now.

Right.

Yeah. Awesome.

Thank you for sharing all those tips, Jennifer.

Yeah.

I think you'll. I think you'll be safe with the steak salad. And then as she said, like, order some side of vegetables. Right. Whether it's Brussels sprouts or whatever it might. Might be.

Right, right, right.

Looking forward to it.

Good.

Awesome. Becca had her hand up. You can go ahead and unmute.

Okay. Sorry, I got.

That's okay.

Puppy crawled onto my chest and I was like, I can't breathe.

Yeah.

So the question is, I feel embarrassed, of course, but I crept up in weight again by about five, six pounds and. Yeah. What's your recommendation for safely getting that back off? I did do an intermittent fast of 24 hours yesterday and I felt pretty good about it. But I don't want to go back to my patterns of. Because I'm not sure if the fasting long term or consistently impacts my metabolic point. I just felt like I gained some weight over time with some of the fasting I used to do, but I don't. Maybe I'm just doing it wrong or something. What, what's your suggestion to get off that five pounds?

Is it just the five to six?

Yeah.

Okay. So I would say, I would say. Are you still doing daily intermittent fasting, like 16 hours?

Yeah, I still do two meals on a regular basis. Yeah.

Okay, good. Yeah. So I would say. I would say just go back to doing something similar to the release phase for a few days. Right. And really like long term, that's kind of what we want to eat very similar to. Right. It gives us a lot of structure. So focus on getting your protein, your vegetables, your fruit, maybe like a healthy starch if you've introduced it back in, of course, you know, the healthy fats since you're not on the release phase. But really going back to that structure again is really helpful for people if you feel like you've kind of like, you know, fallen off track, so to speak. Like. So basically like doing essentially something very similar to the release phase. But you're going to have some healthy fats. Right. I would say do continue to do that as much as you can and it should, you know, help you come back down again.

Is there.

Does.

You know how when you get stalled on the release phase, there was a way to break it with, I think it was a double portion of protein and fruit. I can't remember what it was. But does that work on the. Not when you're not using the homeopathic sprays as well.

Or.

It should.

It should. We just like, ideally we want you to not have to rely on things like that. Because we want you to really like focus on your day to day consistent habits rather than like, like doing a 24 hour fast or a protein day. Right. Like, we don't want you to have to use that as a compensation for not maintaining. Right. And of course it's like I said, I don't express, expect perfection, but you know, trying to really shift that mindset where you're not using crutches like that and where you're, you know, trying to stay on track at least 90% of the time.

Okay. Yeah, no, I think I do pretty well. It's just that when I do go off track on, you know, it's always a celebration of some kind during the holidays and birthdays and stuff. I am still surprised how quickly I gain weight from one day of maybe and then I, I don't go crazy. But I will eat starches. I seem really sensitive to gaining weight with starches even just like rice. But I will confess, I've been eating like a sweet or a dessert, you know, So I think that's what's creeping my weight up. Because I've done that every single time that I've done that, I've noticed the scale going up. It's an extreme amount of weight for, for a small thing, but, but it is what it is. I have to pay attention.

Yeah. So, you know, I think doing the genetic testing might be valuable to you because it'll tell us your genetic predisposition towards weight gain with eating carbohydrates. Right. Which kind of seems like that might be something that you're more genetically predisposed to in terms of like being more sensitive to carbohydrates. Right. So when you do eat those carbs, like, you see probably like, and the other thing with carbohydrates is they, they, you know, they, they cause a lot of water retention. Right. So carbohydrates are, it's not necessarily that you may have eaten two or three pounds of, of rice. It's the water retention and the inflammation that it causes that's causing that weight to go up. Right. So for every gram of glycogen that your body stores, it stores with it additional 3 grams of water.

Oh, okay. Okay. Yeah.

So for someone like you who has like, you know, if you have some rice, you're probably gonna, you probably notice that your weight goes up quite a bit because, you know, you're, you're, you're hanging on to a lot of that water weight. So that's why when you go back to something similar to the release phase, which didn't really have a lot of carbohydrates in it. You probably do. Did really well on the release phase because, you know, genetically speaking, you're going to be more predisposed to. I'm assuming, just based on what you're telling me, predisposed to weight gain with carbohydrates.

That makes sense.

Yeah. Okay.

Thank you.

Well, welcome. Okay. Any other questions? Comments? Okay, Well, I guess we will wrap up and we'll see you all next Friday. Have a wonderful weekend, and thank you so much for being here. We'll see you. We'll see you next week. Bye, everyone. Have a great weekend.