Weekly Living Light MRP Program [Jul 5, 2024]

Foreign. Hello my friends. Hi Mary. Hi Becca. How are you today? Good. Amazing. Amazing. Well, Happy Friday. Happy July 5th. We might have a lighter than normal load today. Deepa is actually studying for an upcoming exam that she has. So I'm taking over for her today and here to answer some questions but also provide a quick training today to help you optimize your morning, daytime and nighttime routine. So we're going to go through a quick exercise, a fun exercise and kind of commit to what we're going to do to start our day and to end our day to optimize our health. So that's my agenda for today and you know, happy to answer any questions that you have along the way. But before we get into the training, I'd love for you to, if you're open to it, share a little bit more about what's been a win for you this week, what's been a challenge for you this week and what you're excited about for next week.

I can go? Yeah, Well I think for me I've, I'm starting the release phase and I had done it before and I did really well. So it's kind of a bit of a mindset that I'm doing it again like trying not to beat myself up. But I am finding it, I wouldn't say easier but understanding a bit what I need to do. And I guess my success is tracking, like tracking food, just tracking how I'm feeling, how much water I'm drinking and I want to continue that momentum into next week.

Okay, wonderful. So perfect timing for you because we're going to talk about all things not related to food and nutrition because those are what I'm finding. Having done this for so many years, I'm finding that it's the non food stuff that's actually really over under emphasized, however extremely important and other ways for us to feel like we're winning every day. So a lot of times if we have one bad meal it kind of throws people off and there could, while there could be 10 or 20 other things that we can all do that each day that are much easier, that don't have as much emotion attached to them and can also be very easy to create a ripple effect in the rest of the family as well. So even if your family isn't eating what you're eating, they could do all these other things that you're doing and have a remarkable improvement in their health. So pretty excited about that for you and it'll be great to see the progress that you make. Do you have an Aura ring by any chance?

No, I don't, but I might be getting one.

Yeah.

Okay, great. So. So you know that we find the ring can be. Or you could find a, a different way of measuring. Obviously the scale is going to tell one part of the story, right? A tape measure is going to tell another part of the story. Compliments are going to tell another part of the story. And then you're obviously going to have more detailed ways to test. Right. So the way I look at this, and anything that we do is like a pyramid. So imagine you have a pyramid and you split that pyramid into 80 and 20. Right. And then again in 80 and 20 and then again in 80 and 20. Then there's, there's layers to this onion, right. So the first 80, 20. What might tell part of the story is how your weight changes, right? That might tell. That might be a really easy, affordable way for us to track your progress. And then if we want to take that a step further, we might. And get the next 20%, we might start taking measurements. Right. Because that's going to tell a different part of the story. That's going to tell us how our composition is changing. Right. So if somebody drops 10 pounds, it's better that those, most of that weight comes from their midsection, Right. Versus coming from their biceps, Right?

Right.

So. So the where we lose the weight from tells another 20 or another 80% of the story. Right. And then another 80% of the story could be. So now we're at 96%. Right. Another 20, 80% of the story would be getting some sort of monitoring device like an aura ring. Right. Or it could be a Fitbit, it could be a Garmin. It doesn't have to be the Oura ring. You know, that's one form factor. You can also get a Apple watch and put it in airplane mode. You can get a Garmin, which you can also put in airplane mode. And it's got a little screen on it so you don't have to pair it with your phone to get the information. So it's like a. Serves as a watch and a tracker and it's got great insights and they're only about 150 bucks. So it's the Garmin Vivo Smart 5. If you're looking for something that's perhaps a little bit more accessible and shareable too. Right. So a ring is a little bit harder to share with somebody versus a little strap on watch or tracker. And then the next 80% that we can get is through blood work.

Right.

So we can always get A little bit deeper. And then the next 80% would be genetic testing. Right. Where we're just peeling back the layers of the onion. So finding different ways to track and monitor your improvement tells us that you're improving in multiple dimensions. Tensions, not just one. So, you know, I think, you know, the weight is a great place to start. Then body measurements and then a tracking device, then blood work and then genetics. So those are the different opportunities that lay ahead. Right. And you can always add these things on as you go. And as, you know, you're. We're here for you for life. So as long as we're doing these calls every Friday, you're welcome to join us and in the Facebook group, you can ask whatever questions come up along the way as well.

Yeah. And I really appreciate that. These classes have been great and.

Yeah.

And that makes a lot of sense. Thanks. I like what you just said.

Perfect. Awesome. So we talked about what you're excited about. What's a challenge that you might be encountering that I can help you work through?

Yeah. Well, unfortunately, my sugars were a bit high, so I'm really monitoring the.

That.

I would say I'm good all day. It's my fasting morning one that's a bit high.

Okay.

So I'm just trying to figure out, do I need a snack at night or what do I see? I really don't eat past six or seven.

Okay.

And then my sugars are a bit high in the morning, but obviously weight's going to help that too. I know. And movement. So I've been moving more.

Yeah. So you want to know something that's going to change your life without having to change your diet or. I mean, you're gonna obviously upgrade your diet through this process, but.

Right. Right.

If I was to bet the barn. I would. I would bet that you snore at night or you have some form of apnea.

I do have apnea, but I have a machine.

Okay.

And it's interesting. I don't even. I've been wondering about the taping, but I don't think I open my mouth at all.

Well.

And I have a machine that's working fine. Like, it's. Well, okay. It's working great.

Is a machine through your nose or through your mouth?

My nose.

Okay. Yeah. So I. I would. So. Because. So a couple things. One is you may. I don't know if you can measure yourself. It might be a little bit hard, but I would get an app called Snore Lab.

Snore Lab.

Yeah. Just to see, because A lot of times what happens is if people have dysfunctional nighttime breathing, then that leads to their stress response being elevated and then that leads to them waking up with high blood sugar.

Okay.

So it's called the dawn effect. And then another thing that can cause it to happen is if your blood sugar is crashing and then it's like, spike. Do you wake up in the middle of the night at all?

No.

No. So you sleep straight through the night. Okay, good.

Yeah. And I sleep. I am. I almost have the opposite problem when people say they can't sleep. Like, I can easily sleep, you know, eight to ten hours, no problem. So I really have to limit my sleep.

Do you wake up rested when you wake up?

Yes. Yeah.

Okay. Okay.

If I didn't use my machine, I wouldn't.

All right. Have you ever worn a continuous glucose monitor?

No. I'm hoping in the next two months to kind of put this behind me. Yeah. So, yeah. You know, if I'm. If I'm crashing, should I have something before I go to bed? Like, that's.

Yeah. So I wouldn't know if you're crashing. Right. So that's where the CGM can be helpful.

Right, Right.

So it'll tell us which foods are or which meals or which activities even are affecting you. And one other thing that affects blood sugar is blue light exposure. So I don't know if you're getting any blue light exposure late into the evening.

A little bit. Sometimes I'll listen to YouTube, but I do. I'm really more listening to it, so I'm not really looking at it, but to switch channels and stuff.

Yeah. So I. I would. So I would look at screens and then. Okay, we'll talk about this today, too, but is getting a WI Fi timer so that your WI fi turns off while you're.

Turns off? Yeah. So, yeah, I do put my phone on.

Airplane. Okay. So that's. That's great. And the next level, again, the next 80% jump would be. Would be putting a WI fi timer on.

Yeah. And unfortunately they just put a smart meter in my home, which I'm freaking out about. So I am going to get a. Like a cover for it, a blocker.

Okay, good.

Yeah. I don't know if that, like, I'm. I feel it helps, but I don't know what happens with the power company if they can read it with the blocker on. I don't know. I'll find out.

We'll find out. You can. Also, there is something that you can purchase, which is a EMF blanket. So that's going to have a more localized effect because some people are. You're still going to get cell phone signals. You're still going to get, you know, other people's WI fi signals, depending on their proximity. So if you want to go completely dark from an EMF standpoint, you can get a. You can get an EMF blanket.

Okay.

It's just something you put over top of yourself.

All right, that's good to know.

Okay.

Thank you.

Awesome. Thank you, Mary. Thanks for.

Thanks for your time kicking us off. Thanks, everyone for listening.

I hope this is helpful for everyone. Thank you for sharing. Good. All right, so what I'd love to do is now we have a few more people, so we're going to go through the exercise and then I'll make sure we answer your questions as they come in. And my suggestion is whatever questions you have, just drop them into the chat so then I can answer them through the workflow of our, of our discussion today. And what I decided to do is kind of have a, you know, kind of a series of little micro presentations, if you will. And what I'd love for all of us to do is commit to a morning and daytime routine that helps us maximize energy, focus, and happiness and also helps us rest and recover. Because if we can get those things in balance, then we don't need things to, you know, we don't need pills or potions or external, you know, forces to give us energy. And we don't need pills, potion, and external forces to help us go to sleep and rest and recover. So these are the things that I would love for all of us to cover today. And of course, this is a. It's a dialogue, not a monologue, so all of us can add value to. To see what helps us. I'm going to share a document with all of you. I'm going to drop it in the Google chat and this is where you can. Or I'm going to drop it in the chat. It's a Google document and you can just take notes as you see fit. I'll show you how to copy the document and then also how to edit it so that you can add notes from our conversation today. So let me just share that with you. I'm going to drop that in the chat. Okay, so I see some of you are getting in there and you're clicking in there, which is awesome. And so it's a really simple document. What you're going to do. I'm going to share my screen so I can show you what we're doing. So we are going to essentially, these are the talking points for today and things that I want to discuss with all of you. We should be able to get through all of them and then I'll go into some details. These are all individually rabbit holes, so each of these topics could be an hour long discussion. So I'm not going to get into the science and the nuances. I'm just going to tell you what to do. Okay. And then if you want to individually go down these rabbit holes, then YouTube is a great place. There's lots of books that have been written on these topics. However, that's not my goal today. My goal today is to put things into action. Okay. Because none of this information or any information you learn matters until you put it into action. Okay. And if we can measure what matters, then we can measure the effect that these daily practices are having on us. Okay? So any questions before we start? Was everyone able to access the document? Just a quick thumbs up. Okay. Thanks, Nikki. Thanks, Mary Elizabeth. All right, so here we go. I'm going to stop sharing my screen. You've got the document in front of you. But before I do that, my apologies. I'm so excited to talk to you. I forgot to share this. I want you to copy this file so you can go to your Google document, go to file and then press make a copy and you can rename the file if you want. And then once you press make a copy, you'll have your own version of this document. So then you can go in here and you know, and type any, any notes that you want. Okay. All right, so I think we're ready to get started. So here's the first thing I want all of you to do is I want you to become sun centric. And what that means is that every. Just like every animal, every plant, and every insect on the planet, I want you to start regulating your biology and understanding your biology is regulated based on the rising and setting of the sun. So if there was one boulder that. And I could only share one thing with you, and it's the only thing you learn today is become sun centric, which means that you want to essentially worship the sun. It's literally your God. And every ancient civilization has worshiped the sun and revered the sun, not only because it gives us light, but because it actually heals us, literally from the inside out. If you look at the human body through the right lens, the. If you look at the body through an infrared lens, you would see that every human being is producing infrared light. Okay? So you are actually a sun in yourself, okay? So you produce energy. You produce it at an invisible frequency of light. So we can't see it unless we put the right lens filter on and then we can see it. And you would see you're a walking ball of light, okay? So it only makes sense that a, the light in the sky would be beneficial for us. Now, the position of the sun significantly changes the type of light frequencies that are passing through the atmosphere. So in the morning, when the sun is just coming up, there is no UVA or UVB light, okay? So for those people that are sensitive to sunlight or have very fair skin, this is a great time for them to be outside. What also is happening is there is infrared light that is making it through and ultra, sorry, infrared light that's making it through. And that infrared light is very deeply penetrating, so it penetrates several centimeters below the surface, okay? So it's very safe for us to be outside. And what happens when we're outside is there's a really interesting process. So I'm going to try to be keep this really simple. So the same thing that makes a fish slippery in water. So when a human being goes through water, we face a lot of friction, okay? But when a fish goes through water, it's frictionless. That's how it can move so quickly and use so little energy. So the outside f gills, and I'm sorry, the outside scales of a fish are coated with something called a glycocalyx. So it makes the fish extremely slippery in water. Just like we can move through air really easily without friction. That's how a fish moves through the water. The water actually repels the fish, okay? Now, the same thing happens in the inside of our arteries and our blood vessels. So this idea that we've been told that the sun or I'm sorry, the heart is a pump is mechanically impossible. You cannot explain the heart being a pump and pumping through all our blood vessels without the heart having to basically explode out of our chest. So the way the arteries flow blood through them is because the inside of our arteries are lined with a similar glycocalyx that the fish gills are lined with, the fish scales are lined with, which makes our blood very slippery as it's going through. What happens when you get in the sun is you build up this inner layer of your blood vessels with this glycocalyx, which is also known as the exclusion zone. That exclusion zone, water has a negative charge to it. Your red blood cells have a positive charge to them. So literally, when you Go outside that water zone, that exclusion zone becomes activated, making it easier for blood to flow through your blood vessels. And because it has a negative charge and your blood has a positive charge, it literally creates a battery. So you are literally at a physics level, charging your body every time you're in the sun. Okay? And this is like an unequivocal scientific fact. The other thing that happens is because now your blood becomes super slippery, your blood pressure goes down because your heart. It's effortless for your heart to pump blood because it wasn't a pump to begin with. So now blood is flowing through your blood vessels very freely. Most chronic conditions, dementia, diabetes, okay? Hypertension, these are issues that lead to poor circulation. So the first symptom of metabolic syndrome is hypertension. Okay? And the cause of hypertension, One of the main causes of hypertension is a lack of sunlight. The second cause is a poor breathing patterns. Okay? So if. And. And then, of course, a lack of movement, because when we move, our muscles help us move blood, right? They help us move lymph, they help us move blood. Nobody has high blood pressure because they have a blood pressure medication deficiency. So watching the sunrise is going to be crucial. It tells our body what time of day it is. It. The spectrums of light that are hitting our retinas are informing our entire nervous system and all of our cells and all of our organs and all of our systems and attuning it to a biological clock. Now, if you are God and you were designing a foolproof, simple way for someone or your creation to be healthy, you would just put a ball of sky, ball of light in the sky that essentially codes everything in your body. And all you have to do is be outside. That's literally all you have to do, right? Like, how much simpler can your creator make it for you? And just by doing that, your entire physiology shifts. But we spend 90% of our time indoors, right? And people who are outdoors, they spend. They cover their eyes with sunglasses or they put contacts over their eyes, and that changes the frequencies of light that are penetrating. So just like food can be processed and key nutrients are removed, lighting is also processed because when we wear glasses or we wear contact lenses, sunglasses, those frequencies of light are removed. So the light now is artificial and it's missing key ingredients or key bits of information. So every frequency of light is like an ingredient in food. Okay, I'm going to show you a diagram that I hope makes sense. And you could find this. You could just type in LED versus sunlight and pull up this image here real quick. And it'll totally blow your mind when you start to realize how our lighting affects our health. Okay. And if you're finding this helpful, just type in yes in the chat. So I know I'm not getting too excited about this information. Okay, thanks, Becca. All right, so here's what daylight looks like. Here's what a sunrise and a sunset looks like. So daylight, you can see, has a full spectrum of light, every color that you see here. Think of it as an ingredient in food. Okay, so what do plants do? Plants take this sunlight, and through photosynthesis, they convert it. They convert it into glucose, right? And that powers their cells. Human beings do something similar. And what we don't make glucose, but what we make is we increase efficiencies and those. And we signal our body to release certain hormones at certain times of the day. So this is what daylight looks like. You can see it's got purple light, which is ultraviolet, and it's got infrared as well, as well as the visible spectrums. A sunset looks like this. So you can see a sunset has a lot more red light. Okay. Very little purple, but mostly it's got red light. Red light is very healing, very amazing for our skin, amazing for our mitochondria, so great for our overall health. If you look at an incandescent bulb, these are the bulbs that I grew up with. Elizabeth, Mary, Nikki, we all probably grew up with these bulbs. And these were the original light bulbs. And you can see how they mirror a sunset and a sunrise, right? Which is when we would normally have lights on. But check out an led. An LED has no purple light, so it's got no UV to. Has virtually no red light. And you can see it's got an artificial spike of blue light. So imagine that this was your food. This is whole food. And imagine this was your food. Okay? Now, we would rather have daylight, and then if we're. We are going to use lights in the evening, we would want to have incandescent bulbs. But we would want those incandescent bulbs to be coming ideally from the ground up or versus coming from the sky above. Because when the sun is setting, where is it in the sky? It's not above us, right? It's at eye level. So at the horizon level. And then eventually, as the day goes on, as the sun goes down, we would want to turn off all lighting if we can, and move exclusively to red lighting. That's why if you're in our. If you're in our certain programs, we include a light bulb for you, because that light bulb is something you can use at night that will shift your body so that you're making more melatonin and you're shutting off cortisol production. Now, if you look at fluorescent bulbs, which is what they use in most office buildings, look how problematic these are. Look how processed the lighting is. This is why people get headaches. This is why people crave all the wrong foods. This is why people feel so dysregulated. Right? They're not getting any healing light at all. So being sitting in this light over here versus sitting in this light over here, who do you think is going to be healthier? Okay, so we definitely want to make sure we're sun centric. Okay? That's step number one. This is more important than what you eat. Okay. More important than what you eat, which is hard to believe because we've been convinced to eat more food and spend less time in the sun. Right? So kind of tragic in so many ways, but there we have it. I'm going to share the link in case you guys want the reference for this article that we. We just shared. Okay. The other thing that the sun does for us is it gives us free electrons. So the way our body makes energy is through a process called electron trans. We make ATP in. Through a process in the electron transport chain of the mitochondria. You don't need to know that, but what I want you to know is that an electron is an electron. Right? So if we go back to physics, you don't really get any smaller. I mean, you can get quarks and things like that, but you really don't get smaller than a electron. So your body takes electrons and turns them into a usable form of energy. Food only provides us with 30% of the electrons. So ultimately our food has to be turned into electrons in order for our body to use it. So we've been duped into looking at food as calories. Okay? Food isn't about calories. It's about electrons. And so if you're. So then the question becomes, if 30% of my electrons come from food, where do 70% of my electrons come from? Or where should they come from? Well, one of the easiest ways to get more electrons is grounding. So sitting barefoot. Okay. Or getting barefoot in the grass, walking on the beach, even if you're not walking, even just sitting in the grass. Or you can get a grounding mat for your desk, and you could put it on your desk so your hands are touching it. It plugs into the grounding outlet of your house. Or you can Put it under your bare feet, and it'll help you stay grounded. You can buy grounding sheets. You can buy a grounding pillowcase. That's a free source of electrons, a free source of energy producing electrons. The other way you get electrons is through the sun, okay? And the third way you get electrons is through water. So we've been told that water has no calories, right? And so if we're duped into thinking that we get energy from calories instead of we get energy from electrons, right? Then we can be convinced to eat more food instead of drink more water. And so sunlight, grounding, And hydration. Now, when you drink water, the recommendation is that you add some structure to it. So whether you got a mug from us or whether you got a clear glass jar from us, one of the ways to structure your water is to actually put positive words on it, okay? So that's why you've received that in your package, because putting water or drinking foods or eating foods out of that jar is going to structure it. Some of you might be familiar with Dr. Emoto's work, and what he did was he actually wrote different notes on glasses of. Of water and then crystallize that water. And you could see that the crystal structure of the water completely changed based on the words that were used. So thank you. As a perfectly symmetrical crystal structure. But you look at the words like evil, polluted water. But even when you pray to the water, you can see that its structure goes from this to this. So our intentions can structure fluids, and that makes sense because you're mostly fluid, right? And we know that our thoughts change our body, so our thoughts actually can change the structure of water. We will soon find out. I mean, people already know. This is that water is the greatest medium to store information. Okay? So when you drink tap water, you can only imagine what that's going to look like, right? And then if it's unstructured, you can only imagine what that's going to look like. This is why gratitude can be so valuable and powerful as a tool. It restructures our internal fluids. But then we can also structure the foods through prayer, right? So we. Before we eat, virtually every culture does this. My mom, every morning, she infuses water, and she prays to it, and then she gives it to us. We thought she was crazy growing up, but she probably didn't know why she was doing it. But these traditions have been passed out from many, many ancient cultures. And why doesn't matter. We just care what's happening now. We have tools to Measure these things, but they existed forever, right? So just. There's a whole video on this. He's. He has now since passed on. But this is why we include those beautiful words on that jar or mug. Because everything you put into it gets structured, and you can put your own intentions into what you're drinking as well. So what I encourage people to do is, you know, find I. I only drink out of those jars. So all my jars, Mason jars in my house have. Have that beautiful set of words on it. By adding Baja Gold sea salt, which is a type of sea salt that is probably the healthiest sea salt on the planet, you're getting low sodium and high mineral content. So you can study more and learn more about Baja Sea Salt. I'll drop it in the chat. And just adding a pinch of that is going to help enhance your hydration. Water is about electrons and electrolytes. So if we just keep drinking plain water without minerals in it, it doesn't hydrate our bodies. So people who are drinking water and they're just peeing all day, it's because there's no electrolytes. And the body has to dump the water to balance electrolytes. Because when our electrolytes are out of balance, then our systems and our cells become out of balance. Okay, so you have 16 ounces. Five times a day is kind of a minimum target for you. Next. We talked about this already. Is getting grounded. The website that I like is Earthing. So you can go to earthing.com and you can learn more about Earthing products. These are Earthing sandals that you see here. I've got a different pair. I use a pair of Earthing sandals called Earth Runners, and I can find that link for you as well. And these are minimalist sandals. And what they have at the bottom of them is a copper plug that essentially allows you to stay grounded and collect electrons while protecting your feet. Sometimes you may not want to walk in the grass, or you're just not sure what's in the grass or on the ground. And if you want to stay grounded, then you can do that@earthing.com Oops. You can also find all kinds of Earthing contraptions. So, you know, have some fun there. But I'll show you what's there. This is the mat that you get. So for 90 bucks, you can get two of them. This is a Earthing essentials kit. This is a sheet that can go on your bed. This is a pillow cover so you can be grounded while you're sleeping. Whatever. Whatever makes the Most sense for you. I like the. The pillow cover because you can travel with it, right? Just take it with you, throw it in your bag. You can travel with it. It's easy. Whereas some of these other things might be a little bit more challenging to travel with. So I would recommend that all of you get a grounding mat. So the two places you spend the most time, whether your office or in your living room or family room. And then if you're up for it, I would get the grounding pillow so you can stay grounded while you're sleeping. So you can literally be grounded 24, 7 versus most people. They're never grounded. Human beings are the only animal that don't make direct contact with the earth. Every day. Every insect, every plant, every mammal, every bird makes direct contact. And fish gets direct contact with a free source of electrons. Okay. Another thing I know Deepa talked about, this is getting the app circadian. What's beautiful about this app is it gives you daily reminders of when the sun is coming up, when the sunset is, when to take light breaks, and it gives you the specific times based on where you live, you know, when you should be outside to optimize your circadian rhythm. Another thing to talk about is when you're gonna break your fast. So you have two options. You can, you can start by eating first thing in the morning if you choose to, and eat within an eight hour window. So you might go from eight to four, or you can go from, let's call it ten to six, you know, depending on when your bedtime is. So feel free to choose what works best for you. Sometimes, you know, breakfast is a little bit more challenging for people, but, you know, it's. It can be ideal to have an early breakfast and an early dinner versus shifting your time towards a later part of the day. So consider when and what works best for you and your schedule. Sometimes people like to have dinner with the family. And of course, that's a very important social construct. So use your judgment there. But what we want to encourage you to do is not eat too late in the evening. So if you can map out your day so you're eating three hours before bedtime, two to three hours before bedtime. That's going to be awesome. Okay, next is you want to wear breathable fabrics. So we've. I was guilty for many years of only wearing lululemon clothing until I did more research and I realized that these synthetic fabrics and materials are actually quite toxic to the environment. But they're also endocrine disruptors, which means that they can negatively impact our hormones. And when we're wearing these clothes, they're. They're right up against our skin, and they can be a problem. So a lot of times people get skin issues and they change their detergents, but they never focus on the fabrics. So just like I say, be sun centric from a lighting standpoint, I also want people to find and discover clothing that is natural. So be fabric copy conscious. Like fabric focused, you could say, because that allows you to essentially be. And here's another rabbit hole. But if you look at the frequency of FRA fabrics, you could just google it and look at the frequent frequency of fabrics. You will realize that the human body vibrates at a certain frequency. Everything in nature vibrates at a frequency. So your earth has a frequency, your body has a frequency, Clothing has a frequency, and everything has polarity, so it has a negative or positive charge. And so certain types of clothing are going to have a higher frequency. Like merino wool has a frequency of 5000 Hz, Linen has a frequency of 5000 Hz, but they're opposite polarity. So this T shirt I'm wearing is made out of linen, okay. Whereas if I was doing this presentation five years ago, it would have been made out of polyester, right? Lululemon clothing is made out of plastic, right? That's why it always looks like it's brand new. Because just like a plastic bottle doesn't decompose, neither does plastic clothing. So wear natural fabrics. So my favorite fabrics are wool. Wool is very breathable, especially merino wool, and can be layered very easily. And linen is another great fabric. Cashmere is a great fabric. And then those are obviously more expensive. Both of all three of those are more expensive. But you don't need a ton of garments, right? You just need, like, you can literally wear a wool shirt. And I actually did this experiment for 30 days in a row. So when I bought, when I bought the shirt, they said you could, you could wear this for 30 days without having to wash it. I'm like, okay, well, I work from home, so let me, let me give this a whirl. And I wore my shirt for 30 straight days. I took it off at night because I sleep in my underwear, as you should, as well. And the shirt did not smell. It didn't stink, nothing. If I were to wear a lululemon shirt even more than once, it would start to smell, right? Even with all the technology they have. And not because I stink, but because these materials, they. They're not designed the way God designed Materials. Right. Linen is made from flax. So it's like a, you know, for people who are vegan or really strict about those type of things, then it's made from flax. And obviously, merino wool is, is ethically harvested. You want to check that. The brand I use is called Icebreaker. It's ethically, ethically harvested from sheep. And what. What's beautiful about merino wool is that it's easy to wash. It dries very quickly. It's moisture wicking. It is very breathable, and it feels really nice against your skin. It doesn't cause any itchiness. Okay, so another rabbit hole for you to go down next is to practice slow nasal breathing. So we want to tap into our breath because, you know, every day we take 23,000 breaths. That's thankfully due to our diaphragm moving up and down 23,000 times with each breath. And our diaphragm is the only muscle that we can actively control that doesn't turn off when we sleep. So your diaphragm is working 24 7. And so what we want to do is we want to show our diaphragm some love. And one of the ways we can do that is by practicing nasal breathing, by controlling our breath. And one of the things I encourage people to do is just slow down your breath, whatever that means for you. Okay? Now if you're breathing in and out every two seconds, let's try going to three seconds. Let's start going, working our way to six seconds in, six seconds out. So let's try that right now. Place your tongue at the roof of your mouth, breathe out through your nose, and breathe in for a count of six. 2, 3, 4, 5, 6. And out. 2, 3, 4, five, six. And just keeping that pace, what you'll find is your nervous system instantly calms down. Okay? So every breath we take, we take about, you know, 23,000 breaths a day. For some of you, they're conscious, for some of you, they're unconscious. And if we can start tapping into 10% of those, that's 23,000 breaths that we're becoming conscious of. And during the day, we take about 15 to 16,000 breaths. The other happen while we're sleeping. And so if we could just draw our attention to our breath and slow it down, we have literally 15 to 16,000 opportunities in our waking day to shift the state of our nervous system at any given moment. You have 15 or you have an instant opportunity to pay attention to the way you breathe and modify that, to decide if you want to be in a state of fight or flight. Or if you want to be in a state of rest, digest and repair. Just like we can't change the oil on a car, no matter how good we are as a mechanic while the car is being driven, we can't heal while we're in a sympathetic fight or flight state. So by slowing down your breath, that's like putting your car into neutral so that your body can focus on repair instead of go, go, go. Okay, now, without getting too down the rabbit hole, because we have a whole training on breathing, what I would suggest to all of you, and I'll post this training, this is a two hour masterclass I did on breathing that I think you'll all find really valuable. Slowing down your breath is, is the fastest way to slow down the aging process. And you know, if you study animals in nature, the ones that breathe more die faster. So a Turtle breathes about three breaths a minute, lives 150 to 200 years. A dog breathes 35 breaths a minute and ages seven times faster. And a human being breathes about 15 to 20 times per minute. However, we should only be really breathing about six breaths a minute. You consume about 1200 calories with every day just breathing. So imagine you could breathe less, you would actually spend less calories, you would actually waste less energy. And ironically, the less you breathe, unfortunately not even ironically, but fortunately, the less you breathe, the more oxygen your body receives. So with every breath we take, we only absorb about 20% of the oxygen, which means that if we slow down our breath, we're actually going to absorb more oxygen, which means less effort. We don't have to move that diaphragm up and down 23,000 times. We can move it literally 2/3 less and be in a state of healing most of the day. Right? And you would consume 600 to 800 less calories every day just to breathe. Right? Which means you could literally eat less and have the same amount of energy or more energy at the end of the day. Right. If we strictly look at this from a calorie standpoint, when you slow down your breathing, you increase efficiencies. Right? Remember, your body prefers and is efficient at building things versus breaking things down. So your body would rather repair than break down muscle. Your body would rather repair than burn extra glucose and extra energy that it works so hard to store. Right? Your body doesn't want to do that. So we can assist our body in healing and repair by simply using our breath. Now, our body uses the breath to change how it feels. So one of the first things to change. So, for example, Mary, I see you. So I'll use you as an example. If I were to. If a lion were to walk into your room, right, first would be your perception. The second thing to change would be your breath. Because when you change your breath, you instantly change your heart, right? Because as we breathe in, our heart contracts, right? And it squeezes. So we're able to push and eject more blood to get that blood to our arms and legs and run away from whatever is chasing us or fight whatever is we're confront, that's confronting us. So our body's always using breath. When you feel a sigh of relief, what do you do? You sigh when somebody says something funny. The emotion changes what happens. You laugh, right? That's a form of breath work. Your diaphragm is quivering right when you cry. That's a form of breath work. Okay? So our body is always using the breath to change how we feel, which means we can use the breath to also change how we feel. So practicing slow breathing tells our body we're in a calm, safe space. Okay, if you want more energy, you could do something called Bellows Breath. So if you wake up and you're tired and you know, you don't want to use stimulants or coffee to give you energy, and you're, you know, you're doing the sunrises, you're getting outside, you're drinking your hydration and all that stuff, it's just been a long night. You could do something called Bellows Breath. And Bellows breath is really simple where I'll walk you through it, but it's really simple to practice. And you do this 30 repetitions, three times total. So you would start off, you'd have your arms at your side like this, and your fists would be just lightly closed. And then you're going to breathe in sharply through your nose. And then you can breathe out through your mouth or your nose as your arms come down. Okay, so 30 times, three repetitions, take a 15 second break in between. And if you have high blood pressure, we don't suggest doing this because it will raise your blood pressure and it's going to pump up your adrenaline. It's like a cup of coffee in less than a minute. Okay, so doing it three times, it probably takes about three minutes to do that. And within three minutes you're going to have a whole second, third, fourth wind if you need it, or a great way to start your day off the edge of your bed if you're ready to kickstart your day. You can also do some self stretching and self massage. Okay. So I massage my joints every night and I do that as a form of gratitude for my body. So I express gratitude while I'm doing that. And then I put. I use a lavender oil every night to, to, to massage myself with. And it's a great way for me to calm my nervous system down but also release oxytocin. Okay. And oxytocin helps us feel good, helps us feel safe. Help helps us feel loved. So you could do that in the morning or you could do it in the evening. And then cold showers. So cold is very powerful and it's not as scary as it sounds. You could do cold showers at the end of the shower. Just like 10 seconds, 20 seconds, 30 seconds, work your way up. It's more mentally scary and challenging than it is physically. Nobody's ever died from taking a cold shower. Okay, and how does it feel? People ask me, it feels cold because it's a cold shower. So it feels. There's no, like, hiding it. There's no, like, surprise it's cold. But that's exactly what it's supposed to be. Right? Just like a sauna. How's a sauna? It's hot. Right. And cold will activate your mitochondria. Cold will activate your immune system. Cold will also activate and release dopamine. You actually release more dopamine with a cold shower than you do with sex. So pretty good advantage there. And then in the morning, you can also check your Oura ring scores. Right. Just to see where you're at and see what behaviors did you do that improved your test result or compromised it? Okay. All right. Next thing that I want to shift gears on. Does anyone have any questions on that? Mary? Yes. The Oura ring and the Garmin do measure respiratory rate, so you could see that. Okay. Awesome. Is this helpful? I'm curious if this is helpful. For those of you that are here, I only see some of your faces, so I'm just going to assume the fact that you're here and still here means you're interested in the information. Uh, I'm going to switch gears now and we're going to talk about breathing. I'm sorry, Sleeping, which is lately become my favorite thing to do. I don't know why. I don't know if it's a sign of getting older or more mature, but me and Deepa are like, isn't it weird? We look forward to going to bed. We used to struggle and fight the Idea of going to sleep. And now we look forward to it every day. I think it's because we know how powerful it is for our healing. Okay, so sleep. One of the things I want you to know is your skin has eyes. Your skin has eyes, which means that you could be wearing blue blockers, but if your skin is exposed to light, it's receiving that information. Okay? So just like when you're in the sun, your skin is receiving information from the sun, not just your eyes. When you're in artificial light, your skin has ice. So don't think that. Don't delude yourself and think, well, I'm going to keep all the lights on and wear blue blockers and think that's the same thing as turning off all the lights. Okay? But sometimes you have no choice. So that's a good place to start. You can wear blue blockers when you're on your computer, right. Sometimes you may have all the lights off, but you're on your computer. You can also get an app called Flux. So Flux will change the color temperature of your screen and it'll reduce and or eliminate the blue light that's coming out of your computer screen. We always encourage you to sleep in a cool room. So you want to be temperature regulated. And the way you can be temperature regulated, I know some of you might be going through menopause or have experienced temperature fluctuations, is you could look at something called the bedjet. And a bedjet is a, is a. I'll show you. If you just want a good laugh, you can go to their website and watch this video. It's hilarious. So bedjet is like a little device that you put the side of your bed or at the foot of your bed and it goes underneath and helps you temperature regulate your bed. So that way you don't have to heat or cool the whole house and you could get the perfect temperature for you. And if you're sleeping with a partner, then they can get their own temperature regulation as well. Sorry, bugs. So, yeah, so you could check that out if that's something you're interested in, to make sure you're cooling at night. So we live in a very mono temporal society, which means that it's the same temperature all day in most people's lives. They're indoors most of the time and they're in the same temperature most of the time. However, that's unnatural. So just like the Earth has temperature fluctuations, right? So the Earth is warmest midday and it's coolest at 4am and our bodies should be the same way. So our bodies should be warm during the day because we're up and about and we're moving around. And then B, it should be coldest at night. And certain enzymes and certain activities are temperature dependent. So if our body temperature doesn't drop 1 to 3 degrees, then that could negatively affect our sleep scores and our healing and repair. Okay, so if you were a hunter, gatherer, ancestor, you'd be sleeping pretty close to the ground and you wouldn't have a heater or an air conditioner. So your temperature would fluctuate just like the earth's temperature would. Okay. And you would have to adapt to that. But when we take out all those adaptations, remember those adaptations are stressors which actually help us become stronger. Okay, So a lot of people are heat intolerant or cold intolerant because they're in the same temperature all day. So they're not building those muscles to be able to temperature regulate. All right. Turn off overhead lighting after the sun goes down. That wouldn't be happening in nature. Put on a WI FI timer. So we have our WI Fi timer set from 11:30 to 5:30 in the morning so it turns off automatically. You can get a Christmas tree timer and plug your WI FI router into that. Or you could get a fancier timer if you want and turn it off. Or you could do it manually. Use linen sheets. Linen is an anti static fabric and it is very breathable. And you only need one or two sets of sheets. We only have one set telling Deepa to get a second set so that when one's in the wash we don't have to wait for it to dry to put it on the bed sheets again. But you can get a set of linen bed sheets which are going to be much more breathable. And if you research linen linen, you'll see that A it's biblical, but B it actually accelerates wound healing. And linen is an anti static material. So people have restless leg syndrome, things like that, or you know, work up a sweat at night. They're less likely to do that because of the sheets. Express gratitude. So I told you about my gratitude process. You could just say to your spouse or to yourself what you're grateful for or you can tell your body you're grateful for it. Everything helps. Red bulbs at night. If you are going to use bulbs, blue blockers after the sun goes down, especially the website or the product that we like is called Viva Rays. And you get a special discount when you use the code. Living proof. Avoid snacks and late night meals. The way we Suggest that is, is to brush your teeth after dinner. So when you brush your teeth after dinner, you're just way less likely to eat something. Okay? Mouth tape at night. It's a very inexpensive insurance policy to ensure your mouth stays closed. About 66% of people sleep with their mouth open and they don't even realize it. So tape your mouth shut. You just need to put a piece of tape vertically like this, and that's going to make a significant difference. Avoid late night fluids. But if you do drink fluids before bed, like you're taking your supplements or you're taking, you know, you're taking a medication, if you're on one, then add a pinch of salt to it so then you're less likely to wake up and go pee in the middle of the night. Okay. Sleep on your back if you can help it. Okay. The pillow that I recommend is called Necknest, and I actually interviewed the inventor of the pillow. Let me find it for you. I know exactly where it is, but I just want to see if I can find it. Here. Is. Okay, so if you're interested in learning more about this topic, then I can drop this for you here so that you're able to learn more about the pillow and how it supports you structurally. And then another breathing technique that you could use at night that could be helpful is called the 4, 7, 8 breathing technique or parachute breath. And basically this means you would breathe in for a count of four, hold for a count of seven, and exhale for a count of eight. So this will help relax your nervous system. Anything we do to lengthen our exhale relaxes our nervous system. The other breath technique you can use is called a parachute breath. So it's more of a visually guided exercise where you would breathe in for, you know, let's call it 4 to 6 seconds. So imagine a parachute going up in the air when you were a little kid, and then it's slowly coming down and that's like you exhaling. Okay. So that might be exhaling for as long as what feels comfortable for you. And as you exhale, you're imagining yourself melting into the pillow. Okay. Melting into your bed. So these are some, some really simple tips that can help all of you. I think I mentioned keeping a window open. You can also have white noise if that's helpful for you at nighttime. And then just make sure you have layers to your bedding system so that it's easy for you to, you know, take the covers off if you need to, or add some covers if you need to. As well, if. If you tend to get cold at night. So just trying to create a slightly uncomfortable environment that is supportive of the natural cycles that your body goes through. Okay, so I know we unpacked a lot. I hope you found this to be helpful and insightful today. And I didn't see any questions that came in unless I missed them. So Mary's asking about bamboo sheets. So we used to have bamboo sheets, Mary, until I realized that bamboo is. Is, like, very processed. So if you think about bamboo, they use it in construction. Right. It's like as strong as steel based on its tensile strength. And so to turn that into a soft sheet, you can only imagine the processing that it has to go through. Right. Whereas linen is. Is much more. Much more natural. Right. Wool is more natural. Even cotton, organic cotton sheets can be more natural. We have bed sheets that are actually infused with ayurvedic herbs. So they're dyed using herbs, and they're actually very healing, energetically healing as well. So there are a variety of different things that you can choose. Meet yourself where you're at. But certainly if you're in the market for some new bed sheets or you've been thinking about it, then the linen would be a good investment. Okay, so is it acceptable to, in the release phase to infuse a slice of fruit or mint? I would say mint would probably be a better choice. A slice of lemon or lime, I think, you know, for the most part would be okay. Cucumber, I think, would be great. And you can always add stevia to it as well. So if you or your clients want to, you know, spice things up a little bit, you can add some stevia. I even find adding some cinnamon adds a nice flavor to water. So if somebody's looking for a spice that's warming or grounding, then cinnamon is a good, good choice as well. And if this is another rabbit hole, I won't go too deep into it. But some of you can look into something called methylene blue. And methylene blue is a mitochondrial support product, has a long history of use, but, you know, it could be great for people struggling with brain fog. And you could just add a few drops or a dropper full to your water. And it's a powerful nootropic. It's a mitochondrial detoxifier, and it's. It's a great tool to help the body send electrons where it needs it the most. Warm water in the morning, we. I like to just, in general, drink room temperature water if I can help it, because it's Just less harsh on our stomach. Right. Our body has a certain temperature. And with your digestive system, in Ayurvedic medicine, we refer to your digestive energy as your fire, your agony. And so if you think about. When you think about food, it requires a lot of heat, Right. And you think about where your core temperature is going to be highest. It's going to be highest in your solar plexus. Right. So you have to digest all of that food. And so if you drink cold fluids, it's like. It's like pouring cold water on a fire. Right. We want to create more heat so you could drink hot water. Like, if I go to a restaurant I don't like, they're really quick to bring you ice water. It's like the worst thing that you could do. It's better to ask for, you know, hot water with lemon and sip on that. Because the other thing is when you drink a lot of fluids with your meals, you're diluting the enzymes. And so the hot water, you're not going to drink, like glasses and glasses of hot water, it forces you to sip as opposed to gulp. And it's going to add fuel to the fire. It's going to add heat to the fire instead of cooling and putting the fire out. Don't get me wrong, I like refreshing water, but even, like the water I'm drinking now is like room temperature. Okay. All right. I know we're a few minutes over, but hopefully that's okay. Okay. So I would love some feedback. My love language is words of affirmation. And so if you found this helpful, I love to hear. And if there's anything I could do better, I'd love to know that as well. If there's an opportunity for me to improve and then we can. I'll ask you one more question and then we'll wrap things up.

No, I thought it was really great session. I loved all the tips. And I guess just for me, I'm still wondering about my sugar. And at night, what is there one thing I could do now to. To help that?

Yeah. So all these things will help.

Okay.

Right. They'll all help you, you know, electrically and from a quantum perspective, be better balanced. And then the other thing I would like, the other tool that I would recommend to you would be a cgm.

Okay.

So that. So that you could actually identify when those highs and lows are taking place.

Oh, sorry.

Cause it tests every 15 minutes. You'll have two weeks worth of data where every 15 minutes we know exactly what your blood sugar Is. And then, you know, it certainly doesn't sound like it's your food. So we've got to figure out the mystery. Typically, if somebody's blood sugar crashes in the middle of the night, they wake up. So that's why I asked you if you wake up in the middle of the night. Because if your blood sugar's crashing, it'll like. Usually between like, 2 and 4 in the morning, people will wake up and they'll be like, ready to go, and they'll look at the clock, and then they're wondering why it's only like 3 o' clock in the morning. And it's because their body releases all this adrenaline to raise their blood sugar. But that also makes them alert. So in instances like that, we have people have a handful of grapes by their bedside, and so that way it'll just bring their blood sugar back up again and they're able to fall back asleep. But then that tells me that their adrenals are in need of some support.

Yeah.

So for you, I would get the Snore Lab app. It just. Do you ever wake up with a dry mouth? Is that ever the case for you?

Yeah. Yeah.

Okay, so do the mouth taping and see if that helps. And Nikki's also. She works in an airway Dentistry office, maybe. Nikki, if you're open to commenting, I'd love to hear your insights from Mary.

Yeah. So with Snore Lab, it will pick up your cpap, so keep that in mind. So, I mean, we'll actually have patients do their sleep ring test with and without background noise. But I don't want to tell you to go off your cpap, but just keep that in mind, because if you have a consistent. That's probably the cpap, not you. The other thing to. If you can't. Oh, my battery's gonna die. The other thing is, is drool on the pillow. So, yeah, you might wake up with mouth, a dry mouth or drool on the pillow.

Couple little tidbits.

Yeah.

Thank you.

Yeah, you bet.

So pay attention to that and let's see. But the tape is like, that's a. Especially if your CPAP is through your nose, then you shouldn't be breathing through your mouth anyways. But your mouth could still be open, Right.

And I'm not knowing it.

Yeah, yeah. Because where. Like, so at the top of the roof of your mouth, just behind your front teeth, there's a magic button. Yeah. And. And that button tells our nervous system we're safe. So if you think of children, they would suck their Thumb and they would push that magic button, or they use a pacifier and push that magic button, or they would latch onto the breast and that nipple would hit that magic button. So it instantly soothes us. However, if your mouth is open, then your tongue is not in that position because it drops into the bottom of your mouth. So if we can get your mouth closed, then your tongue is more likely to sit in that correct position. So that. That could be, like, a very easy fix. So let me know, like, just. Yeah, keep us posted on how that works. But I would say thank you. The other option would be to get the CGM to see, like, when is your blood sugar acting up? And.

Right.

Is it a specific time of. Of the night that it's inflecting and going up, or is it just right when you wake up that it's going up? Because your cortisol should be high in the morning as well, so it's not uncommon. Like, if your cortisol goes up, then your blood sugar would also go up as well. So it. It may or may not even be a problem. Right. But you're not going to sit there and test every 15 minutes what your blood sugar is. So the CG, the CGM will do that for you. And then you just pair it with your phone and you can go to level. Levels, health.com. okay. And you can get the CGM from there. They're probably the most affordable one. I'll. I'll drop it in the chat.

Okay.

Thank you.

Brooke. Yeah. Let me get that document to you. Sorry, I'm just seeing your message now. Okay. And so my final question to all of you. Thanks for sticking around. Is what is your biggest takeaway from today? Just go ahead and type that in the chat. What has been your biggest aha or light bulb or takeaway moment?

Okay.

Awesome, brooke. All right, Mary. Awesome. Compound effect. Worship the sun, says Elizabeth. Awesome. Wonderful. Yeah. And the invitation to all of us moving forward when possible, is to be outside. Right. So I run all my team meetings from outside. I want to start running some of my other meetings from outside, but they require my whole studio setup, so it's a little bit more challenging. But I work from outdoors as many days as I can. And, you know, even if it's cloudy, it's still a million times better than being indoors. Okay, awesome. Thank you, Nikki. And, yeah, the other thing with RLS is iron deficiency, so you might see that, too. Okay, awesome, everyone. Well, have a wonderful fourth long weekend. Thank you for joining me today. I want to share one more thing with all of you that I think you'll find helpful. And where is it? Here it is. Okay, so I, I actually cloned myself. And so this presentation today will be uploaded to my clone. And in cloning myself, I just shared the link. You're able to actually ask me whatever questions you want. And so if you have any health questions that pop up, my clone has read 4 million words. That or 3.8 million words that I've uploaded. It's. I've uploaded all my podcasts, all my webinars, we haven't uploaded all my trainings, that would be probably 10 million words. But we've uploaded pretty much as you know, all our YouTube videos. Every podcast interview I've done, not every, but like, let's call it 8. 40% of them have been uploaded and more to come. And so you could go in there and you could literally ask it whatever question you have and it'll take my previous spoken words and answer those questions for you. And I would say it's 98% accurate. I'm still programming it for certain specific questions, like it didn't know who my brother was, so I, I trained it. It doesn't know my parents name. I'm going to train it in those things because I don't obviously say that in a podcast interview, but I'm gonna literally clone my personal aspects of my life so when somebody comes there, they'll really get to know me. And it is AI Brooke, and it's a service called Delphi AI. So if you've got a lot of content you've produced, then you could upload PDFs to it, you could upload YouTube channels to it, you could upload podcasts to it, you could upload your entire podcast channel to it and it'll literally read all the information, contextualize it, and formulate responses. Okay, so have an amazing day, everyone. Have some fun with the chat. Go in there, play around with it and see what you come up against. It's. It's been pretty good so far, so. And if it can't answer your question, it'll tell you to send me an email and give you my email address and everything. All right, Be healthy, lots of love. Talk to you soon.

Thank you.

Yes, Elizabeth, you're welcome to share my clone with anyone. Thank you. All right, bye, bye, bye.