Weekly Living Light MRP Program [Jul 12, 2024]

Welcome, Kristen. We're just waiting for everyone else to join in. My name is Annalisa. I don't think I've met you yet. Welcome. Welcome, nikki. We're just waiting for everyone to join. While you're. We're waiting, try and think about celebrating your wins from this past week. Hi, Cat, how are you? Good to see you. There we go.

Hey, can you hear me?

Yep, I can hear you. How are you?

Great. How so good to see you as well.

So we're celebrating our wins from the past week. So we'll start off with you since you're on camera.

Oh, okay. Are, are there other people that are not on camera?

Yeah, there's two others.

Oh, okay.

Great. So far, we're just waiting for everybody to join.

So I will. Hi.

Hey, Nikki.

So I am finally just getting started. I have, I sent. I know I sent Deepa a long email about just like the craziness of the last. Just insanity. But so I'm starting. So I'm on. I'm on my first day of loading. So brand new. Really excited. I do have a question though, whenever we get to that about what is, what's in the spray and like just. I just have some questions about that.

Okay. Yeah, we'll get there shortly. Natalie. So as everybody's joining in, if you can think about what your win was for the last week. So I, I just say to you, K, amazing that you're getting started. That is a big decision to move forward and make things happen. But awesome. Congratulations. Nikki, what's your win for this week?

Oh, I didn't realize I was unmuted.

Sorry about that.

So I have so many wins this week. Clothes don't fit. I'm going shopping today, so that's kind of fun. So it's been a good week for physicality and emotionally and energy levels and sleep. So. Yeah.

Awesome. Yeah, it's nice to go shopping. You're completely finished because you might. Yeah, right. That's true. It's that I remember when my young, my oldest daughter was young, we could never get pants to fit her. And they used to have these. I don't know if you ever saw. If you have kids, they have those ones with the buttons inside and.

Yes.

That you had to pull in.

Front.

Of your pants so you could wear those for a little bit. You need a little stretchy.

Yep. Good problem to have.

Yeah.

Correct.

Joanne, how are you? Good to see you.

Hello. I just ran in from my restock of groceries. Yes, good. I'm down £25. I'm in the groove. Things are great.

Awesome.

Thank you.

Way to go, girl.

Yep. Really good.

So who. Kristen? I don't know if you're able to talk or you can put it in the chat. Let's see. We're celebrating wins. I don't know if you can unmute. I'll click this. Somebody's trying to. Oh, sorry. If it may be where you are, Kristen, we're unable to hear it. If you want to just put it in the chat, then we'll, we'll. We can all celebrate you in the chat. Thank you. Natalie, what's your win for the week?

Hey, how's it going?

My win for the week was when I got.

I had been on vacation and having.

Just knowing what to get.

So I was like back and I was tired and I could just go.

To the grocery store and get my usual and know it was what we needed. And relying on like those 15 minute meals just helped to get back in.

Track and feeling well after extensive travel.

So that was my win.

Yay.

Yes. I saw your pictures. Congrats. I just sent a message to Kristen. Oh, there. Oh, there you are. It's breaking up. Yeah, I think maybe just try. Kristen, just try doing only audio and see if that helps not having the video on. Oh, I think she just went out. Okay. Steph. Hi. Hi. Good to see you.

Thanks.

I'm brand new.

This is.

I haven't even got my package. I just got my scale and my stuff. So I, I just tuning in to check in and see what it's about. So I start officially next week, I guess. So your win for the week is getting started.

Yes.

That's awesome. Congratulations. It's not always, not always easy to make the decision, but if you talk to Joanne, she'll tell you it was the right decision. She is £25 down now and feels amazing, so.

I sure do. You're gonna love it.

I really look for. I stepped on the scale and I shouldn't have just yet until my package came because I was really discouraged for a second and I was like okay, but already said yes, so it's okay. So.

And you'll never see that number again. That's the best thing.

Thank you. Yeah, I'm looking forward to that.

Awesome. Well, congratulations and welcome to the family. We're really excited to have you. May, if you're there. How you doing, May?

Hey. Sorry. I'm multitasking, but all good. I'm doing well. I'm on week eight and a half, so finish the release. I'm tiny. I only lost about 10 pounds. But I didn't join for that. I joined to improve my sleep and manage my stress because I suffer from chronic stress. And my. Finally, it took a while and I was wondering if it was going to ever happen. But on my aura ring, I finally hit 87. Where's my score? Hold on one second. I couldn't believe it this morning.

But.

Because I struggle to get to bed, and for the life of me, I have no idea what, what element of the program helped me to get up early, like without an alarm clock. So now I'm like waking up at 6:50 without an alarm clock. I just wake up. Getting to bed has been a challenge, except this past week something kicked in and yesterday I fought taking a nap and I said, you know what? I just. I have teenage kids, four dogs and a crazy house, and I'm an entrepreneur. And at 9:30 I just told my husband. I was like, I can't take it anymore. I don't care what the house looks like. Tomorrow morning I'm just going to go do my thing and I'm going to crash. I pro. I finally got to bed. It's the first time, about 10, 10:30.

Wow.

Okay. When I first started this program, my bedtime was 2am 2am so anything before midnight is a huge win for me. Yeah. So I wanted to celebrate that because I've been racking Deepa's brain. For the last bit, I'm like, what's.

With my aura scores?

So yesterday it was literally. Hang on. I took a snapshot just in case it was lying to me. Yeah. I got 87, optimal for readiness and 87 sleep.

Wow. That is amazing. Amazing.

And it was the first time I had. I thought it was lying to me, but I actually got eight hours for the first time probably since my youngest, my eldest was born.

Wow.

So she's 22.

Wow. Wow. That is so amazing. May, congratulations. This is how we congratulate each other. Way to go, guys. Yeah.

Thank you. That was, that was the reason I joined. It was like if. Because I, for the life of me, I mean, I'm in. I'm a fitness professional. I should know this. But for whatever reason, my body's not cooperating. And as much as it seems like common sense, you cannot just tell a mother to go lie down. Yeah. It's like, you know, you. You got 20 million things going on in your head and an endless task list. And last night I just bit the bullet. I was like, I don't care. I don't care anymore. The mess is going to be there in the morning. I'll deal with it tomorrow.

So good. Making good choices. We're going to talk about habits today as well. One of those key big habits is saying no.

Yes.

I think, you know, I. I am a Hashimoto survivor and going through the process of that was having to say no to some things so that I could heal. And so all of you have been going through that, thinking about that and trying to make those decisions to move forward. So congratulations, I think, Steph.

Thank you.

You're welcome. May. Stephen. Oh, you're on both. You're on two things. You're.

Oh, that iPhone isn't me.

That's someone else on the iPhone. Let me ask to a mute if you can share with us your celebration for the week. That would be awesome. And then Kristen will get back to you because it looks like you're inside, which is good. I don't know if Steph on iPhone.

Can you hear me? Sorry, I'm having some phone issues currently.

That's okay. Yes, we can hear you. So we're celebrating our wins for this week. Our wins in general.

Sorry, this is the first meeting I've.

Joined life in general.

Congratulations. Just about getting started in life in general.

Some big accomplishments at work for me this. This week. And so those have been some big wins. Just some. I. We have a local best of.

Thing that just.

Sorry, that just came through and my practice won three different awards in our little local community.

So that was very exciting. Oh, congrats. That is exciting. Oh, look at Steph's giving you some love. And Kristen, since you're inside now, it should work. Oh, I may have to.

Okay. Can you hear me now?

And yes, we can. Better.

Okay. Thank you. Yes, I know I've been trying to walk the dog before it gets too hot and get all my steps in. So thanks for having me. First time this week. Nikki's been such a wonderful coach too. So it's great to be on this meeting. My struggles have been not getting in enough water. And so I anchor the news like from 4 to 7, which means I can't run off the set. So on purpose, I don't drink water. But that has been the challenge from the very beginning. So I know it's so important. And so we've come up with some creative solutions to that to do that. And I'd say that's the win for this week. I'm pulling out old anchor clothes that I haven't worn in several years and without two sets of spanx and so it's been wonderful to finally see. Um, I've done fitness competitions, I've run the gamut and been training for 20 years. And what I'm realizing now is harder isn't always better. So I've had to really reframe my thinking. You know, for me, like I, you know, I think training for a marathon is how you get in the best shape of your life. And I'm reframing it to think, okay, walking hills this morning, maybe doing yoga at night. It's just a mind shift. And I'd say it's finally like I'm finally believing it because the scale's finally moving in the right direction after I have basically abused my body with all these really extreme competitions and things over the last two decades. So I'd say that's my. Those are my wins this week.

Awesome. Congratulations. That's exciting. I know. Same. I did what we're told to do. Right?

Diet.

Yes.

Exercise.

Go burn it at the gym and kill it at home and having a nap after because it's just killing your body. Right. And it's doing less is often doing more. So great revelation. That's kind of a tip for everyone as we're going through to really think about those things. Let me just make sure. Is there anybody I missed? If I miss someone, just speak up. I think I got everybody. Okay, so today's session I'm just gonna.

Beginning.

Share my screen. Just give me one second here. And we're going to talk today a little bit about. And I will get to your question Cat at the end. But we're today we're just going to talk about lifestyle habits because. And I have a little exercise we're going to be doing because one of the key things with as we move through those that are finishing up as well as those that are getting started, there are different routines that we need to have in place. And thinking about your overall goal when you started the program, you know there's a set of things that we wanted to accomplish. If we haven't accomplished all of those things, then we're going to reset new goals as we move forward. And how we show up to resolve and set habits will be will mean how we show up in life for all the things. And I love this picture because this is about taking all the crap that we used to eat and shoving it down and putting in some really good stuff that heals our body as we move forward. So congratulations to everyone. Woohoo. For all the things that you accomplished today. We're going to do A little bit of breath work. There's something called sometimes, you know, in the afternoon, you may not have energy and you need that little bit of lift. There's something called bellows breath or yogic coffee. I don't know if you've seen this one. We often will weave this one in as we go through. And this one is all about in the afternoon, if you feel like you need some energy, you can do this. It's very easy. You can do it seated or you could do it standing, either way. And so what I'm going to do is show you how to do it, and then we're going to do it. Okay. So Bella's breath is a process of you put your hands up, and we're going to breathe for 30 breaths in and out of our nose. And this process really connects our body to or. Yeah. Helps us connect and set us up for peace and calmness for the day. So especially too, if you're in an anxiety situation or stressed and you want to just release that stress, this is also really good to do that. So what we're going to do is we're going to raise our hands, and then as we breathe, we go up and we're going to bring our hands down and clench our fists. And we're going to do this for 30. Okay. So just practice a little bit so you can get it. And then we're going to breathe in and out. So we're going to breathe in and then out as we go. Okay, let me just put some music on. All right. I can't do two things at once. That's okay. So ready we're going to go, and we'll count to 30. So. And if you get a little dizzy, that's okay. That just tells us that we need to do more of this. So ready, we're going to go 4, 30. So.

Hey.

And then put your hands in your lap, and you can keep your eyes open or you can close them and then feel what you're feeling. Is it a sense of peace? Some of us might feel out of breath. Some of us might feel a tingling. Keep your eyes closed for another few minutes. Feel the energy. We're going to start again, so take a deep breath in. And then we're ready to go again. And 30. And put your hands in your lap again. Move your hands to your heart. Feel your heart beating. Breathe into your heart. Feel the energy of your heart. What has your God, your heart, guided you to was given to you at birth. Even while you're sleeping, it beats. Feel Grateful for your heart as you breathe into it, as you hold your heart, think of something you are deeply grateful for. Could be a person, could be a place, Could be a big moment or even something small that you've done. Step into that moment as if you are physically there. Feel the gratitude. Hear what you saw, feel what you felt as if you were right there in this moment. Savor that moment. Relax your hands back onto your lap and think of one result or outcome you want to achieve. Step into that outcome as if you've already accomplished it and you're celebrating it. Feel the beauty and how it touches you and those around you. Feel grateful for it, as if you've been guided to it. Feel as though it has already happened, that one goal you're going to make happen this week, this month, or this year. Feel the sense of celebration and the impact. Say to yourself, thank you, thank you, thank you. I love you, I love you, I love you. Whenever you're ready and open your eyes and come back to the space. So take time out of your day. Oh, shoot, I'm going to stop. Sorry, my computer keeps crashing, so I have to turn my video off. All right, so, whoops, went too far. So one of the key things as you're going through the program is setting up habits as you're going through. And it takes 21 days to create a new habit. Most of us have heard that that came from Maxwell Maltz when he created or wrote the book Psycho Cybernetics. But generally, new research is suggesting that we probably need about average 66 days or 2 months to develop a new habit. Some people can do it quicker, some people take long. It all depends. And it all depends on the habit that you're doing. In this program, you're given time and space to change your habits over 10 weeks, which is 70 days. And what we want to do is instill those habits as we move forward, forward, so that we continue to make healthier choices in the foods that we do, the activities we do, and the stress management. But one of the key things about habits is making sure that you set who you are becoming. We have a current identity of who we are when we start the program, but our biggest barrier of accomplishing and maintaining is going to be the identity conflict that we don't believe we are who we are becoming. And so we need to set that to allow us to step into that new identity. One of the key things for habits is there, and you've probably seen this in many different things, but when we fix our health, our relationships, get better. We're, you know, not maybe hangry during the day. And what you want to do is keep living your journey of health and adding in those healthy habits into your daily routine. You'll find you are more in flow and less tempted for crap food. I think a couple of you in the comments in your journals have said, you know, I'm not drinking enough water, I'm not getting enough sleep. And so the next day I'm eating or craving more things. But of course, as you go through the program, your taste buds will change and there's this whole neurosensory impulse. Those that will change your whole dopamine and serotonin, all those things will adjust and allow you to continue your daily habits. So there are lots of books on this topic that you can read. I'm just going to give you kind of a synopsis of a bunch of different things that a lot of different books talk about. The one thing approach talks about time blocking. And I was listening to a podcast with Alex Horozi and he was talking about getting into flow. And one of the key things that we don't often do in our schedule is put enough time or a time block where we actually can get into flow. And sometimes that's a four hour time block that we need to secure for ourself to be able to accomplish the things that we need to do, especially if we have a set of goals or things that we want to accomplish. Small habits can lead to significant changes and that happens through cues, routines and rewards. And that's from Atomic Habits by James Clear or Tiny Habits by BJ Fog. He talks more in terms of an anchor. What is the anchor? What is the habit you're already doing that you're going to attach the new habit to? And then the key, just like we did at the beginning of this call, we celebrated what you're accomplishing and that's what you need to get in the habit of doing. Rather than tearing yourself down, you need to build yourself up. And we're going to do a little exercise of a couple of different routines. You're going to pick one and just start to think about, you know, what are the things that you want to incorporate into that creating an environment that supports good habits. In the beginning of your program, you had the kitchen challenge. And that kitchen challenge was all about getting into that process of what are the key things that I need to have in my space that are going to allow me to accomplish the things I need? You know, our pastor on Sunday was talking about having Your hand in a bag of chocolate almonds and he was demonstrating and I don't know how he didn't eat them while he was on stage. It was crazy. But how long can you have your hand in that bag of chocolate almonds before you decide that you're gonna have one? Right? And the more we do something, the more it gets reinforced. So don't start that habit, you know, because it again, it becomes harder to break that habit because you definitely, if you're gonna change a habit you don't want, you have to replace it with something else. And habits are what you keep doing what you know, even when someone isn't watching. And that's what calls is integrity. And that what's builds your self confidence so that you feel confident about what you're doing. And then the 1% rule. So any book I read or anything, I try to take one thing out of the book that I'm going to implement if, if I feel that there's something there. But most often I try to take one thing out of the book that I'm going to put into my activity, tie it to something else I'm already doing. And that allows me to 1% better every day for continuous improvement. And then at the end of the year when you look back, you see all the changes that you've made, but they were just little increments that helped you get to that goal. These smaller actions that get you into the momentum as you move forward. So one of the key things I think we don't often celebrate, I know a lot of times I'll see in journals, you know, we go off track. Maybe we all do it, it happens. But we want to just celebrate getting back on, celebrate those habits. And Mel Robbins wrote a book called High Five Habit and that is about just celebrating. And then we also focus. Our, our kind of motto is progress over perfection. We're not perfect. No one is. We fall off. Just get back on and celebrate that you actually got back on. So to be better at anything, we must realize that it doesn't get better. Habits don't get us better, but practice does. But practice doesn't put us in a position to get better. Habit does. So we need both. We need effort and we need consistency and that's what drives success. So what are the three to five habits that will be your core that will take your time and energy. We want to build routines around those core things. And so let me just do go Share.

Where is.

All windows? Oh, hang on.

Something is not one second. Share. So today I want to give you a this. Hi. So here is a link to a Google habit tracker and then we're just going to talk about that habit tracker. Just do everyone. So it's something I put together for us to go through. I'll just show it on screen tracker. So it has a couple of things in it you can. If you can download it from the Google Drive, great. If not, don't worry, we'll go through it. But as we Talked about this 2190 rule, it takes 21 days to create a habit and 90 days to create it as a lifestyle. This habit tracker has kind of three, four different areas in it of routines that we generally need to incorporate into our day to day activities. You may have already established these. What I'd like you to do is pick the one that you're struggling with. What's the one thing that you're not having an easy time with. And if you have a piece of paper and a pen and you can just start writing down what are the some of the things in these areas. So whichever one. And I'm just going to walk through some examples for these and you can start to pull this stupid thing. You could start to pull from these examples some of the ideas that you might want to incorporate into your habits for the day. So here's seven simple powerful morning rituals. Some of you may have downloaded Deepa's morning routine before you actually came into the program. And here's a couple of things is enjoying morning sunlight. Morning sunlight is key for not only your morning but getting good sleep because that's resetting your Circadian rhythm. Drinking 16 to 20 ounces of water. Kristen, you talked about drinking water. Is that really important? Well, getting it in the morning since the afternoon you can't drink. That's just shifting, right? Knowing you need to do it and then shifting so you can get it done. Practicing daily gratitude. That only takes two seconds. I love how BJ Fogg talks about when your feet hit the floor in the morning, you raise your hands up and you say this is going to be a great day. That's setting the intention already into your day. That takes like no time at all, like a couple of seconds. Practice joyful movement in the morning. If you're going to get out and enjoy morning sunlight, why not take a walk and do get that movement and things going. Intermittent fasting doesn't take anything. You're doing that in the program already. Having your coffee, green tea or red tea in the morning helps get that adaptogens working. So you're less stressed in your day and then your breath work and meditation. We just did that. That didn't take 10 minutes, right? Only took a couple of minutes just to get them breath moving. So if morning routine there's some examples of things that you can start to incorporate in to build your morning routine. What are you going to be doing in the morning? And you know you don't have to do them all in the morning. Pick the two or three that you're absolutely going to do every day and the others if you can incorporate them in depending on your time with kids, with activities, getting to work, whatever it is, you know those things may not get done every day but you will do those three things every day to solidify having a great morning. Then sleep wake cycle. So evening a sleep routine. What is it that you're doing? May you share with us how things are changing for you. That is awesome. And by doing resetting in the morning with the sunlight, watching the sunrise and the sunset, making sure your last meal is three hours before bed. Key, key, key thing. I remember so many nights, you know going to bed and then waking up because I had to throw up because I ate so late before bed and I just needed someone to eat three hours before bed. Right. It's just a simple thing. But we are not told these things limit screen time. Two hours before bed or if you have to be on screen, wear your blue blockers or put on you know, red light bulbs. Deepa just did a YouTube post on you know, having good light in your house at night. Making sure that there's lamps on journal before bed. Some people ruminate on things, activities, things that have to get done. If it's on paper, leave it there and then try to go to sleep during your day. We often post this daily dozen. These are key things that we need to think about and a lot of these can be done together like joyful movement, time in nature and sunshine. Yes, it's three different habits but we can habit stack them and do them all together. Getting lots of plants. We eat that with our meals hydration which will produce a healthy bm. So these are key things that you can start to think about. And the other one is self care. So what are key self care things that we can start to put into our day? Of course one of the big things is people that we have lots of people that time suck us and so we have to get good at. Not today, not today and turning off our phone. If you're doing your four hours and you've set that time for getting into flow to accomplish whatever it is you need to accomplish. Turn off your phone so you're not distracted. Sleeping may yoo hoo give. Give one up for you for getting to bed at a good time, minding your business, making tough decisions because they're healthy for you. Yeah, that's not easy. And maybe sometimes we need to just go for a walk and get out of this situation where we're tempted. Create space for things that bring you joy. If this is something that you're struggling with, spend some time on what are the things that bring you joy? Right. A lot of us when we get sick, we don't think about joy. We don't even have emotions. We don't have the capability to think about that. But we need to think about what brings you joy. Mine is going to the gym and just doing a self care day in the sauna. You know, just putting on a mask and you know, a body mask and a face mask and just relaxing into it and taking the time. So those are things that we need to focus on. So spend some time, you know, using the habit tracker. Focus on just one, don't try to do them all because that'll make it too difficult. And if it's only one or two things that you put in each block, like in your morning routine, you only put two things, but consistently do those every day. And then once you have those, then tie another one to it and then tie another one to it until you get what is it that works for you, that gets you up in the morning, that gets you going in a positive attitude, feeling good about yourself so you can accomplish the things in your day. And when you do that, the one thing I learned from an image consultant is when you put yourself together and you feel great about yourself, then you can bless someone else because you're not thinking about you, you're thinking about the other person. And you know, especially when you're, you know, I think it was Nikki, you said your pants and things aren't fitting properly. Sometimes that can, you know, take up your mind space, right. And you're thinking those rather than thinking about someone else. And so getting those things under control will help you be a blessing in the lives of others. Which is in, in a lot of ways why we're here, right? To bless and to, to help others on their journey as they're going through things.

Right.

We have kids, we have family, we have parents. You know, some of you are sandwiched. You've got a mother or a father you're looking after or children Right. That you need that space though for yourself, that self care time to take care of yourself so that you can then pour out. It's that oxygen mask on the airplane. You have to put yours on first before you can help someone else. And don't feel guilty about putting on the oxygen mask. Right. A lot of times we. I know for a long time I sacrificed that, but you can't. You have to really think about. I need my time. I'm not being selfish. I'm taking time for me so I can be a better blessing for others, which is most important. So if you have any questions, you can add them into the chat. And I'm hoping you'll take the habit tracker. You'll spend some time on that just so that you can figure out what are those routines that you need to put in place for yourself. And one, two things, that's all you need to get started. Especially since some of you are just getting started in the program. You can push this out to a couple of weeks and you know, work on it later or pick one thing that you're going to add into your day that's going to help you accomplish your goal. Okay. Does that make sense for everyone? Okay. Perfect. Awesome. So, Kat, you had questions about the spray. Is there anything specific you want to know about the spray? Can you unmute? I don't. Let me ask.

No, I got it.

I got it.

So sorry. So I tried to look up the ingredients and couldn't really get a good handle on what it is I'm spraying and it appeared just like looking up the names of these things that it's like animal byproduct kinds of things. And I just wanted some more information on. On what it is.

Yeah, it's a homeopathic spray. So it's a approved by Health Canada. It is homeopathic in nature. It has lots of different things for whether it's for. Let me just walk through. So releasing fat cells. It's a homeopathic remedies for adrenals. So supporting like an adaptogen to help balance the adrenals. You also have in there suppresses emotional people who use food as a way of escaping. That helps with that. There's another one for. Inflammation in your mucous membranes. There's another one for relieving of hunger. That's one thing that we often your cravings and your hunger, those go away when you're taking the spray. Irritability releases muscles, controls the appetite, calms the nerves. There's a coenzyme A that helps to balance Your appetite aids in glucose stabilization, prevents blood sugar from dropping really low in the morning. There's cortisone, which helps people with water retention, so it helps to flush and also supports the thyroid. There's a hypothalamus that helps with your hypothalamic response. There's things for pituitary support, things for the thyroid. Yeah. And the rest are mostly around. Oh. The RNA is help for hunger, craving suppression, nutrient absorption, energy stabilization, stabilization, and immune system strengthening. So there's so many things in it, but it's really designed to balance your hormones, whether it's your hypothalamus, pituitary, adrenals, thyroids, and your women's hormones. I know many clients that have gone through menopause or in that perimenopause phase where they're having hot flashes. I had one lady say in week three, she had an app that used to monitor her hot flashes. And she sent me a message in week three and she goes, my app just told me I haven't had a hot flash in a week. She was like, so it balances those women's. The women's hormones to allow for that to take place. And then, of course, the hunger and cravings, balancing your blood sugar. And then it also resets the weight set point in your brain. So that's the other piece. From a maintenance perspective, it helps to balance the weight set point. And then usually what I find, as you move into lifestyle, after you finish the program, your weight will kind of go up and down a little here and there, but you'll balance around that, that new weight set point.

So do you know where these things come from? It sounds like just me just looking at the ingredient list and then Google searching it. It looks like they're animal byproducts.

I don't think they are. I will confirm with Deepa. It's homeopathic. Is usually what they do is they take. It's the concentration. So they take something and then they. They reduce it down. But let me talk to Deepa. I don't think that's the case, but I. Yeah.

So we're not doing any dairy. I'm a vegan.

Yes.

So I'm guessing. And then I also have some autoimmune issues. So I just am, like, really concerned about what I put in. I'm really excited about this because I'm going to be taking so many things out, you know, that I feel like I'm going to get a better sense of what's going on in my body.

Yes. Well, Absolutely. Well, I'm autoimmune as well. I have three right now, but those have gone into remission. So what I found taking the spray, it's gluten free, dairy free. That's all part of our program. So I'll confirm with Deepa, but I'm almost 100 sure it's not animal based.

Perfect. Thank you so much.

Okay. Because also, Sachin and Deepa are vegetarians, so.

Oh, okay.

They would take anything that, like, he's very strict. Oh, great. Great.

I'm almost.

It doesn't. So any other question? Love that. Wow. I've been putting on my own. Oh, very good, Melissa. You're putting on your own face. Mac mask, first side noted. Excellent. It's always great before you go in. I always put it on before I go in and just lie. And I have a hair mask as well because with having hypothyroidism, a lot of times our hair is like, either in the beginning it would come out or it was thinned or it's coarse and brittle. And so I use a hair mask too. So it's a lot of fun just taking care of yourself. Right. I didn't do it for a long time, especially through Covid. Now it's like every day I want to go to the sauna. So any other questions? Yeah, you can unmute. If you need help with unmuting, just let me know.

I have a quick question and I'm kind of borrowing trouble here because I'm only on like week four. But, you know, through the maintenance phase, one thing I found especially, like, say, for example, doing the fitness competition is we restricted the calories so much that as soon as I was back to normal, I gained 20 pounds like that. So now I assume. And I was reading through, you know, the next phase, and there's still a window for intermittent fasting. So it sounds like you ease your way in. But are you finding that some people rebound? Because when I'm putting my calories in, they're like shockingly low, like 800 tops. And so a little bit I'm concerned that, am I doing more damage long term or what? What have you seen anecdotally, you know, with all the people who've done this before?

So I'll just give you from my own example, I did the program three years ago and I lost 20 pounds in the first round. I lost 20 in the second, total of 40. And I've been able to maintain that weight except, you know, we went on a cruise with my mom to Barbados and I Put on a few pounds, guys. I was eating more than I would normally eat. So you're, you're going to try to find the balance of what it is you need to eat in order to maintain and support. If you're working out, you're going to increase the amount of protein. For example, you're taking, you're going to be doing 6 ounces of protein at each meal and you're adding fats back in. But what you're going to learn is you don't need as much food as you think you do right in the process. And we'll give you, I know Deepa will give you the guidelines of exactly what you're going to be doing for the maintenance phase. But essentially you're going to be doing what you're doing now, but now you're adding in fats and then on occasion, so daily you'll be still doing the protein, veggies, fruit and fat. Weekly you'll start adding in some potatoes, maybe some beans and gluten free grains. But that's not going to be every day and that's not going to be every meal either. And then occasionally, if you know, as you get into lifestyle, not necessarily in maintenance, you'll start adding in dairy, gluten, gluten free substitutes, and those will be more on occasion. Dairy depends on whether you have an autoimmune condition or not and whether you're sensitive to it as you add it in. If you find you're having gut issues or rash, rashes or you know, some people will start with more acne, again, those kinds of things, then dairy is not going to be something for you in particular. You know, you may do a dairy substitute, right, like almond milk or coconut milk or something that would be more on that side, that's not going to be too irritating. But as you reintroduce foods in maintenance, you'll start to see what affects you. But yeah, if you don't, you know, if you go back to the way you were eating, you absolutely will put back on £20, right?

Yeah, totally. And so probably getting on the scale every day is a good habit.

Yeah.

Just to, you know, stay focused. Right, yeah.

Well, guidelines too, because then you can sense a lot of times if we eat certain foods, you know, we get on the scale the next day and what that did is cause inflammation. Now we're holding water and so now our weight goes up and then we're like, oh, okay, what did I do yesterday? And if you still, even if you don't journal in the practice Better you still journal somewhere. You can start to go back and in. Maintenance is really key to journal because as you add those foods in on, you know, step by step, we don't just add them all in at once. We add them as we go. Then we start to see that one didn't agree with me. I'm going to take that out again, and maybe later I can add that in. I know something that Deepa has reintroduced or has been introducing is an opportunity to do the food sensitivity testing. I just did mine, and lo and behold, ginger. I can't have ginger. I was like, what? And we. We buy ginger, we peel it, we dehydrate it, and then we have it for the. The whole winter. So I can just put it in, you know, whatever. I'm like. And I was doing those. Have you ever heard of those ginger shots with a turmeric and ginger? And I think it's called dose. I was doing those. I'm like, oh, my gosh, that's why I'm hurting. I can't do them. And that food sensitivity test gives you kind of the innate things, the things you cannot have. And then there's some things that do cause issues, but you can take those out and then reintroduce them. So it kind of gives you a sense for. Especially if you're finding. As you finish up maintenance and there's still something that's not right. I think food sensitivity might be your next step to help you uncover that. So thank you.

You're welcome.

Melissa. I finished in March 2024, lost 30 pounds to maintain the weight, and I've actually lost a few since then. Congratulations, Melissa. That's awesome.

Great.

Hey, Kristen. I'm in maintenance phase now. Kristen also did bikini comp in the past. I haven't gained weight back. Just reintroduced starchy carbs this week, and I can let you know. Awesome. That's May Rubano. So, yeah, as you start adding things back in, you just have to pay attention to what happens. And I love your idea, Kristen. Just get on the scale monitor. Even if you just do it once a week so you can start to see what's happening and then readjust. If you've added too many carbs in, your body will start to tell you. I just. I just read. I think it was Isabella Wentz. She. She had a qu. A quiz. She said, which one of these things are not necessary for our body? So protein, fat, micronutrients, or carbohydrates. This is a test. Which one of those do you think? Write in the chat. Which one of those do you think is not required for the body? Carbs. Yeah. Yeah, that's right. We don't really need them as long as we're getting the micronutrients. And I think carbohydrates, like fruits and vegetables, are carbohydrates. We definitely need those for micronutrients in our body. But yeah, carbs on a general basis, we don't need a lot of them. So, you know, you guys are all the experts. So, Steph, does the Legacy program include food sensitivity tests? Yes, it does. I know I have some tests, but really curious about the sensitivities. Yes. I believe she's now included the Sensitive Food Sensitivity Test in that, so you'll get access to that stuff. Very good. So any other questions for today? No. Well, then we'll sign off and have a great week and just work on one or two things you're going to add into your week. Tie it to something you're already doing that makes it the easiest way to accomplish and add habits. And in the journal, in the modules, in the practice, better, there are all different examples of different things. If you're looking, you know, for examples and things that you can incorporate into your day, the modules have lots of that as well. So signing off for today. Have a great week, everyone. Have a great weekend, and we'll see you soon. Take care. There.