Weekly Living Light MRP Program [June 28, 2024]

Five day trek. And I'm also wearing a pair of jeans that the, the button did not meet and that zipped up and done. So that's nice.

Yeah.

Congratulations. Well, you're doing great and your consistency and persistent action to what, you know, what to do, I think is, is moving you in the direction of your goals. And you look amazing. You look so vibrant. It's really working for me. I love it. Awesome. Thank you, Joanne. Thank you, Elizabeth. You want to go next?

Sure. So no, my what I see, what I see on my oura ring looks better and better. I've been, you know, because of travel, you know, losing, you know, losing time and also eating wonderful things in Italy because when you're in Italy, you, you eat like Americans in Italy, not Italians. But anyhow, I'm back to my baseline, my new baseline level and also sleeping, finally, finally getting, finally getting good sleep.

Yay.

After weeks of good job and Italy, I mean, I know Sachin and Dipa were there, I think it was last summer. And the food you can eat is totally different than the food here. Oh my gosh. They have so much better rules.

Non GMO is the rule for sure.

It's less toxin and some for some people who have a wheat sensitivity over there because there's no glyphosate, you can usually have some of their wheat. You just have to see how you do. But yeah, definitely interesting. Mary, how was your week?

For me, I would guess my win would be drinking more water.

Yes.

So I'm slowly getting into back on the, you know, plan and I find my mindset and everything is there and my more water. So, you know, I'm starting to really follow that, that plan. Two meals and yeah. And I started putting in practice better my, my food tracking.

Awesome. Just add in awesome. Mary, congratulations. You look great today.

By the way.

I like those colors on you.

Thank you.

Very good, Nikki.

Well, I went camping last weekend and it's really hard to stay hydrated and especially with the two hour drive. And with that, my improvements stopped and I started having naughty cravings.

So.

And it wasn't towards the end, I did great the whole camping trip. It was the very end and the next day that I was back. So once I was rehydrated, I realized, oh my gosh. I think all of my. You're right. The change in the brain of like you not feeling satisfied and not getting that sense of fullness really changes when you're hydrated. So I really felt that difference. So that was a great learning experience for me.

So and thank you for sharing because that's a great learning experience for all of us. In knowing, I think Joanne, when you were driving home, didn't you have to stop a few more times? Three times. It was great. Which is often. Yeah. Anna, did you want to go next?

Sure. I think the biggest win for me this week was having a few health things come up. And I know I haven't been logging my weight, but I have still been weighing my food and still been doing my daily weights despite some health things that have come up. So I'm just happy I could stick with it. But knowing what Nikki was saying about the water, just with this health crisis and kids and end of school and audits coming to our long term care homes, I noticed I wasn't keeping up with my water and the cravings have been absolutely insane. So I've got my, my bottle and I'm going. So I, yeah, I agree with Nikki. It's crazy how that hydration can really impact the cravings and awesome.

That you have a bottle that's large enough that you can sort of see and make sure that throughout the day. Yeah, throughout the day that you, if you haven't had enough, you can look at it and say, oh my gosh. You know, it's a reminder to just add or take in enough. Excellent. Becca, are you able to unmute? See?

Yeah, yeah, I'm sorry. Okay. Yeah, I, I already put it in the chat, but I basically got it. I don't know the whole listening to the podcast about sunlight. So I got a registration to our, one of our local parks that's right on the Columbia river, which is a pretty big river that's separates Oregon and Washington over here and that allows me to. Oh, such a beautiful park. I can't even believe that I didn't go there every day of my life since I've been living in here. Vancouver, Washington but allows me to like take a nice dip. The water is, is pretty cold but not super cold. And so I've been doing kind of a cold plunge then my husband likes to fish. That's the only reason why I can get him out there is because he gets fish while I taking a walk along the beach and I'm grounding and I'm getting the sun that rays as well. So it's just been impeccable. Like I'm going, I'm going there as often as I can. That's my goal. Because it just is so beautiful. It's so wonderful. I love it.

Oh, awesome. Congratulations. And yeah, often we don't go to the places that are closest to us where we can get out and do the things we want to do. But yeah, I'm going to talk a little bit about resilience today and the key of the things that you're doing amazing for helping your body grow new mitochondria. So fantastic. Mira. Hi, Mira, can you talk today? I know you're, you're not getting started yet. You're about to go on vacation. That's pretty exciting. Oh, Oh, I think we lost her. No, has to unmute.

And.

Hello, can you.

Yeah, so can you hear me?

Yes, we can hear you now.

Okay, so I haven't started the program, as you know, but I'm just trying to get myself ready since I'm a vegetarian. Just looking at the book, I'm finding it very difficult, but I'm still trying to get prepared and see. So what I would like to know, like, you know, the 4 ounces of, you know, chicken and steak that you're saying if I want to make it through my vegetarian things and something that I can last on for a long time, like what kind of goals do you have, how much protein, how much fat and how much carbon. I know you have said no oil, but there is fat in the steak and there is fat in the chicken and everything. And tofu you allow, there's fat in that. So like I want to know in that four hours how much fat and protein and carbs are allowed, you know, so that I can figure out little more meals that I can take, you know.

Yeah.

So for vegetarian proteins, you want to do 6 ounces and there is a list. Do you have your fridge chart from your kit?

I did see it. I. Oh, is it in the, in the manual?

No, it's actually a fridge chart. It has the release phase on it and it does include the vegetarian proteins that you can listed. So they include your tofu, tempeh, cottage cheese, edamame, egg whites and you can do 6 ounces of any cooked legumes or lentils.

Oh, you can. Okay, that sounds good.

Okay.

Yes. So does that help?

Yeah, that helps a lot because like black beans, it's high in fiber.

Yeah. So if you take your fridge chart, it. It would have been separate in your box for your welcome kit. And if you put that up on your fridge, it'll give you kind of the overview of all the kind of your plate and then all of the key, whether it's protein, fruit, veggies, fruit, all of those. And it's an easy just to keep you on track. What I found is we had a client who had a brain injury and she couldn't remember. She was in a program and she couldn't remember what to eat. So we created the fridge chart that she could put up on the fridge. And then we've decided to include that for everyone now. And it just makes it easy. It's at a glance and you can quickly say, you know, like, for example, what are the. There's a fruit shoot. I forget what it's. It's a white strawberry. Pineberry, pine berries. And I thought that was pineapple. So then I went to the chart and went, oh, wait a minute, that's pineberry. What the heck is a pineberry? And a pine berry is a white strawberry. I found them at Costco one time. They're very expensive for a very small amount. But, yeah, just to keep you on track, to be able to look at the chart gives you kind of a sense of, okay, yeah, I'm doing the right thing.

No, legume. Legumes give me a lot of relief because I have a lot of recipes with legumes, you know, so I can do that, you know, because I was kind of starting to worry that, what will I do? I can't just keep eating tofu and above.

Yes.

And if you look in your recipe guide, closer to the back of the recipe guide, there are vegetarian recipes in there.

I, I saw those, but, you know. Yeah, they were very few in between. So I, I just wanted to get a little more variety so that, you know, so I want to be prepared before I start. So once I come back from vacation, I will start, you know, but I'm drinking a lot of water, which I've always done, you know, kind of trying to get onto. I've always been off and on, but, you know, just, you know, reading it makes you more wanting to do it. So I'm, I, I'm persisting to my intermittent fasting and all that, you know, so.

Excellent. Mary, you were asking the chart. I don't know if you would have received the chart. Let me just.

Sorry, I don't remember it. I'm just wondering if you'd have like a PDF or something you could share.

Let me just.

And then I can print it.

Yeah, Okay. Let me just share. Share anyone with a link, copy, link. So I'm going to put the link in the chat. This is for.

Okay, perfect.

This is for the release phase.

Okay, thank you.

Anybody who started recently would have already had the. Would have got it printed in their box. And then let me Just do. This is the maintenance one. Share.

So helpful to have something on your fridge.

Yeah, it is for sure. And this one is the maintenance one.

Thanks so much.

Should give you. If you can copy that, you'll be able to. Or link that through. So did we miss anybody? Becca. Did we have Becca speak?

Yes, you.

Yes, that's right. You just spoke. Okay. There was one other person, but I think they've dropped off. Okay. So today I just want to cover a little bit about resilience because as we move from our release phase into.

The.

Maintenance phase, often we, you know, we do the things that we need to do. But I just want to stress the point of continuing up with your. Your habits that you're doing. So I'm going to. Let me just stop this. Let me just share my screen. Need to go here.

It's much more, you know, easy on my desk. Thank you. Your chair is good. It's one of the best. It's low for me. Usually they're much higher, you know, or much lower.

I don't know.

My neck doesn't reach this one. It reaches easy.

It's not muted. Okay. So building resilience and energy is really key to important. I've been participating in a session with Ari Whitten. I don't know if any of you know Ari Whitten. He's a functional medicine doctor, and he really talks about building resilience. And the program that you're in is designed to help you build that resilience, to help you increase your hrv. And some of the key things that he's been talking about are things that we have in the program, like optimizing your circadian rhythm and sleep. Elizabeth, you talked about that just a second ago, that your sleep is finally coming into play and you're able to get good sleep. And one of the most impacts that we can have on ensuring our resilience long term is going to be this whole concept around circadian rhythm and balancing things as you're going through and getting that sleep at the time. There's something called chronobiology, which is light. And we talked a little bit there about getting outside and getting that sunlight in your eyes that's key to your biorhythms in your body. We want to optimize our blood sugar levels, and you're doing that with your intermittent fasting and then your four ounces of things that you're eating and having your fruit at the end of your meal so that you're. You're not increasing your blood sugar. Levels. Going for a walk after you finish your meal also helps with that. Cleaning up your lifestyle, your diet, your environmental toxins, we talk about that in one of our modules, is making sure that your skin care is good, your cleaning supplies are good, your home doesn't have environmental toxins like mold or etc. Those are all damaging to our mitochondria and our mitochondria are what produce that energy in our body. We want to rewire our brain out of stress and into an energy mode. That's key. With our focus on doing a lot of the things for moving from that sympathetic state into the parasympathetic state or the rest and digest, that's key for the energy in our body to be able to be produced. Detoxification is key. We're doing that through the process, making sure that we don't have constipation, allowing for the body to flush out the toxins that we've stored over time. And also gut healing by incorporating the dietary phytochemicals like all kinds of fruits and vegetables that, that we get from our food is helping to heal our gut. Optimizing your diet for mitochondrial function as well. Key using hormesis strategies so I'm going to talk a little bit about hormesis. Hormesis is doing good stress or what's called EU stress, activities that help stimulate our mitochondrial growth helps to make them bigger and stronger and make new mitochondria, which is really key. And so I'm going to talk a little bit about sauna. So sauna is one of the great ways that Ari Whitten was talking about. It's easy to do if you have a local gym that you can go to sauna or you have one in your home. There's also ones you can purchase that you can use in your, in your home that you just. It's more portable kinds of saunas that you can do. And what he did, he looked at some research that was out there on using saunas. And what he found is 19 minutes is key. So if you look here on this chart, less than 11 minutes still gives you some benefits. 11 to 19 minutes gives you a little bit more benefits. But actually going greater than 19 minutes, it will help to increase your resilience. And it's. This study was done over 30 days where they looked at someone doing a sauna for 30 days and the impact of doing less than, you know, 1, 2 to 3, 4 to 7 minutes versus someone who or sorry, that sauna frequency per week. And it came up to four to seven is your best frequency and you're greater than 19 minutes. But if you're not normally doing sauna, you got to work up to that. I found, you know, through Covid, the gym wasn't open. I couldn't go and do the sauna. When I came back after that and tried to do sauna, I couldn't stay in there for 19 minutes. I had to work up to it. I had to do like 5 minutes and then 10 minutes and then 15 minutes and work up to that time frame to be able to stay in the sauna for that length of time. So that was kind of a key finding that he found that was really important to help increase the resilience of the body. Hypoxic training is another one and this is what helps to teach the, the, your blood to extract more oxygen efficiently from the lungs. So we're going to do a little exercise related to hypoxic training and just talk about what it is that we can do on a daily basis to help improve our resilience. So why do we want to do hypoxic training? Well, here are the benefits of doing this. So one of the key things is mitochondrial function, of course, Creating new mitochondria decreases inflammation, boosting our immune system, increasing our exercise performance. When you, your heart is working better, you can take out more oxygen, then it will be easier for you to walk and you'll be able to walk further increasing your nervous system balance, of course, improving sleep, which is fantastic. And. But the most important thing I think for all of us is having more energy throughout the day. So here's an example of what hypoxic training is. And Satchin always talks about this too, as a way to increase your resilience and your ability to do this. So one of the key things you'll do when you're out walking is focus on your breath. And depending on your current level of ability to walk and hold your breath, you want to start slow. And depending on how much issues you have with your own health at this time. So the first key thing you're going to do from a step one standpoint is as you're walking, you're going to exhale and hold your breath. Then you're going to count how many paces can you go before you need to breathe. And it could be 3 or 4, could be 10 or 12. You want to eventually work up to doing more, but you don't want to go to the point where you're. It's more a need to breathe, not A oh my gosh, I can't breathe, right. It's more practicing because you don't want to get to the point where you can't breathe and then you're, and you panic. So you're slowly going to count how many paces you can do and then jot that down, you know, somewhere so you can start monitoring how, how many paces you can do. And then you breathe until you return back to a normal breathing. And then you can repeat this 4 to 12 times. If you get dizzy, then those are signs that you probably need to do this more often. But you don't want to do it till you, that situation comes up, especially if you're out walking by yourself. So it's take, pace yourself, take time to practice this. And this will help to build one of the things that can, you can add to your arsenal of things that are helping you to build resilience. And this is a chart that he shared. And it's all about having more energy. I know a lot of us, you know, drink coffee or we take other things, especially because when we've been sick, we are or our health isn't at where it wants to be, we don't have the energy to do the things we want to do. And the reason why too is if you look at down here where he has the mitochondria, as we age, we lose mitochondria. And what we want need to do is to keep our mitochondria at the levels that they are. And mitochondria is where energy is produced. That's ATP. ATP, if you remember from grade 11 biology, the whole Krebs cycle and they talked about, you know, energy comes out and energy comes out in the form of ATP. But as we age, we lose mitochondria if we don't do the things that we need to to create that hormetic, whoops, somebody isn't. You didn't let me go to participants.

Sorry, there's no infection.

Mr. Okay, so from this perspective, it's really key as we're moving to more resilience and to have higher energy output, we need good quality mitochondria and we need to build new ones to keep that because as we age, of course we're losing them. And so the thing that he talks about as well is stress overload and our ability to adapt. That's resilience, is the ability to adapt to the stressors. I know when I used to go to the gym, I would work out, but I would have to come home and sleep because I didn't have the resilience or the, the, the ability to manage doing the workout.

It.

My body wasn't capable of it. And so what we want to build is build that capacity, capacity for our body to be able to adapt. I can now go to the gym without even eating and work out and come out and I'm fine. It's not a problem. And that came over time as we built that functionality. Some of you, I know one of our clients, she wasn't even able to walk out her door without holding on to her husband. And now she's able to go to 40 minute walks in six weeks. I mean, that is just so amazing. The opportunity to be able to do that. And that's. You're, you're just building more resilience in your body. So share. And then. So that just gives you kind of a sense of what we're trying to accomplish is, is building that resilience in our body and allowing for our body to be able to function better so we produce more energy as we're moving forward. So I want to play just a meditation that Ari Whitten has put together for the morning. I'm going to share the link in the chat because you could use this on a morning base like every morning basis to be able to help with building that resilience in your body and just get you started in the morning with something that just is easy to do. You just play it and listen and follow along. And this is a breath work that he does. So I'm just going to play this one thing. Let me know if you can hear the sound.

Hey there. This is Ari and in this audio track I want to introduce you to.

Can you guys hear that sound? Yes. Okay.

Of breath training for vagal stimulation. So in video two, we talked about using intermittent hypoxic training, a type of breath training as a form of hormesis to build your mitochondria. But it's also possible to use your breath in order to shift your physiology and your nervous system and your brain into a very deep state relaxation. So the first thing that we want to do is make sure that you're actually breathing correctly. So what I want you to do is sit in a chair with your back against the back of the chair and I want you to just breathe normally for a few moments. Now put your right hand on your chest, on the center of your chest and your left hand on the center of your belly. And I want you to just breathe and notice the movement of your hands. How are your hands moving While you're breathing. This is a test for what's called paradoxical breathing. What a lot of people, especially those who are not particularly healthy or who are under stress or who have anxiety, is that the right hand at the chest tends to be moving more. There's more, more movement of your upper chest cavity when you breathe, rather than your belly. And that's a sign of low diaphragm activity, which indicates low ventral vagal tone, which is not a good thing. It means that your autonomic nervous system has been wired more towards stress and away from relaxation. So what we want to do is first learn how to breathe while activating our diaphragm and making it so the belly is doing most of the movement. You want to breathe down into your belly. On the inhale, your belly should expand, and on the exhale, it should contract, it should go in. You don't have to flex it, but it should go in on its own. And you should feel that left hand that's on the belly coming in towards your spine and then back out again on. On the inhale. So that's the first layer to this, is you want to learn how to belly breathe and activate your diaphragm. That's critical for activating your ventral vagus or your vagus nerve. Now, there's research that has shown that slowing your breath rate to about six full breaths per minute and then breathing like that for five minutes was extremely effective in increasing what's called heart rate variability. Without getting too deep in the specifics of that, basically it is an indirect measurement of how strongly activated your vagus nerve is, or your ventral vagus, how much of a state of relaxation the nervous system is in. So here's what I want you to do. I want you to breathe like this for five minutes. And the first layer to this is that you want to have that element of belly breathing. So keep your left hand on your belly and focus on breathing from your belly, breathing from your diaphragm. Now, while you're doing that, sitting in a chair, I want you to exhale and completely remove all the air from your lungs. Push it all out. Now, keeping your left hand on your belly, your right hand on your chest, take a deep breath in through your nose for about five or six seconds, ideally only allowing your belly to come out. And to minimize the action at the chest, hold that breath for two to three seconds at the top, then exhale through your mouth. Shoot for eight seconds. It can be five to eight seconds, whatever your body can handle. But you want to shoot for a little bit longer than how long you inhaled. So we want to be shooting for closer to 8 seconds. On the exhale. You can exhale from your mouth. You can kind of create a small opening of your mouth and exhale very slowly. So. And then at the bottom, hold the breath for another two to three seconds without any air coming back in.

And.

Then repeat the cycle all over again. So you're going to take an inhale through your nose for about 5 seconds, hold the breath for 2 to 3 seconds, then exhale through your mouth for about 8 seconds, hold the breath again for 2 to 3 seconds, and then keep repeating that Inhale through the nose for five seconds, Hold 2 to 3 seconds, exhale through the mouth for 8 seconds, Hold two to three seconds. And keep repeating like that for another few minutes. And you want to shoot for a total of five minutes. Five minutes of that simple practice can strongly activate your vagus nerve. And this is the first part of the vagal recharge ritual. Then we're going to get into some of these other layers, like the singing, which is a very, very powerful way to activate, stimulate the vagus nerve and the secret smile, which I think you are going to absolutely love. So that's the first layer to this.

So those are some things I'll share with you. His masterclass, I guess because I'm in the masterclass, I have access to the recordings and things that he has. It is quite in depth.

So.

But he does have that, that audio and then another audio for the secret smile as a way to increase and move into that restorative state. Mary? Yes, that's very much like box breathing. There are different methods for box breathing. Some. Some do four.

Four, four, four.

So you just go around other people based on what he taught. A little bit different. Five. Hold for three, eight. And I think three. Something like that. So you work on what works best for you, given your current health situation. But, yeah, Nikki, same thing.

Yeah.

Modified box breathing for visual learners. Yes, very good. Helps for sure in. In going through that. So any questions for today that you have about getting started or moving from the release phase into maintenance phase that I can help with, Just go ahead and unmute or if you want to post in the chat and then we can answer those as we go through.

I have a silly quick question.

Yep, no problem.

Our black beans and, you know, northern white beans, all those, those. They're not considered legumes, right? Legumes are just the little tiny beans, right?

That's correct.

So when do we start Reintroducing the black beans. Is it phase two?

Yes. Correct. Okay, so I'm not there yet. Okay, thank you. You're welcome. Anyone else have questions for today? I know some are moving to maintenance and as you move from release phase into maintenance, you're going to be re adding in your fats. One thing I highly recommend is don't just add everything in all at once. Take your time, slowly add in. Try one different oil each time or each, you know, day. As you're adding things in, monitor for symptoms and reactions as you're going through. Sometimes it can take up to 48 hours where you add something in. And then like I know when I added eggs in, I started getting pain in my stomach the next day and I couldn't relate it to that was the problem. But I knew when I ate eggs for some reason I had a problem and I just did my food sensitivity test and egg whites came back as a sensitivity. And so now I know that that's not something that I can do currently. But over time we'll see how the body heals. I know my gut is closed, so over time I think my body will adjust as we go. Amanda, just moving into maintenance, can I have air fried wings to add in fats or skin or chicken and such? Yes, absolutely. You can air fry. You could have air fried those in your release phase as well. So yes, that's absolutely you can do. Air fry is the best way to do lots of things. I love sweet potato done air fried. Oh my gosh. It's crunchy on the outside and so soft on the inside. It's like having cheating. But yeah. So any other questions? Mary, you're getting started. Oh, Elizabeth, go ahead.

Yeah, I'm not sure if this is the, you know, the right place, but I, I was hope I, I told Deepa that I would like to get more info about all the indices that you get on the Oura ring.

Oh, okay. What I can do is I'll go in and there's a module on Oura ring.

Oh, there is?

Oh, yes.

Okay.

So did I get it? I'm not sure. I'd have to go and check. Let me, I'll write that down as something to follow up on with you and make sure that you have access to it so that you can just read through.

Wonderful. I mean there's, there's quite a bit of info within the Oura ring but you know, it's always more fun and to actually hear it.

Okay, so I will do that. The Oura ring, really? When you're using the our ring. It's just going through the different components of the. Looking at your resilience. Just bring it. Resilience is key, as we just talked about. And using the OURA ring to be able to monitor that will help. You definitely want to try to get that your resilience up your hrv. HRV is your home variability. Everybody's is different and you want to monitor. You probably need about 30 days of your HRV before you can start to get a sense of where yours is at. My, one of our practitioners, hers was quite low. She had been really sick and she was having trouble getting hers up and she went and, and laid by a lake and grounded for a night and her HRV jumped significantly just by grounding being by the water. It was amazing. So that whole process. But again your HRV, if your HRV is like 30 and it's consistently over time, then that's your HRV and comparing to someone else who might have an HRV of 70 or 80. That's not a comparison. It's always about comparison. Comparing your HRV to your HRV and working on getting that up your sleep on. Two things that we focus on for sleep are your R REM So on the app you can actually click the sleep at the bottom and scroll down and you'll be able to see how much REM sleep you're getting and how much deep sleep you're getting. And you want to be getting at about an hour and a half of REM and an hour and a half of deep sleep as kind of the, kind of the to two hours. That's the goal of what you're trying to accomplish. So following along with that.

Yeah, so my deep sleep has been rather low. So now my question is how do I get it up there?

Yeah, there's a couple.

Because it's, it's very crucial, you know, for brain health for sure.

So key thing you're doing right now is getting sunlight in your eyes.

Oh yeah.

In the morning, the circadian rhythm really helps with, you know, getting to bed at that earlier hour can help. And, and being in bed for seven to eight hours, you, you, your body needs time to go through the cycle of sleep because we have different stages and we have many of those stages throughout the night. More walking in nature during the day can help with deep sleep. Increasing your fiber. And we take a lot of vegetables and fruit in, but adding an additional fiber you want to be getting. Women usually need about 25 to 30 grams of fiber a day. So you Want to be incorporating lots of good things. Getting setting up a schedule. So every night you go to bed at the same time. Body likes repetition, right? Constantly every day. Getting the to bed at the same time and waking up at the same time roughly helps to the body to move into that restorative state because it knows what to expect. There's less stress using white noise. I don't know if you have a fan or I know Deepa uses an air doctor in their room as an air treatment. Just provides a little bit of noise in the room. Can help with deep sleep and then minimizing your light exposure at night. So turning off the overhead lights. We've talked about that quite a bit. Making sure that you have lamps on. I have a salt lamp that I usually put on at night wearing blue blockers. If you have to do some work on the computer or you're watching tv, adding those can help in. And then one other thing. Lion's mane is really good for supporting deep sleep. If you're having difficulty with that.

What did you just say? I didn't quite get it.

Lion's mane.

Oh, lion's mane show.

Lion's mane can help. You can also do melatonin. A little bit of melatonin a magnesium glyc glycinate at night helps to also with increasing your sleep. And you know, you may not for some. Some supplements, you may not need to do them forever. But I know for many of us we're deficient in magnesium anyway and so taking 3 to 400 milligrams of magnesium glycinate bis glycinate will help. And taking it at night versus maybe taking it in the morning.

Sure. Okay.

So does that give you a few things to work on?

Yes, indeed. Yes, indeed.

Anybody else have any questions? You're welcome, Elizabeth.

I do actually have three either comments or questions. Fabulous presentation. Yeah, I love the visuals as well. And I have to say my testimonial on the whole infrared sauna, because I have an infrared sauna is been I've had it for only like a year now or maybe it's a year and a half, I don't know. But anyway, game changer with my and I. I suspect it has to do with the mitochondria. Just I'm going to relate to how you went to the gym and you feel so wiped out. I had a diagnosis of fibromyalgia, so that was definitely the case. I was not understanding that I didn't have the mitochondrial capacity to put that kind of stress on my Body exercise was a little bit too much for me. Maybe gentle movement would, would have been the way to go. But you know, you live and you learn.

Yes, that's true.

That was the comment. Let me see the question I had was on the release or I'm sorry, the maintenance phase because I'm going to be entering that next week. I. Is it okay to continue to lose weight on that if you're just sticking with the really strict diet like we have been of course adding the fats because you need fats for your body, but okay, so you can lose weight. And then I already asked this of my health coach, but I wanted to. I'm not going to do an extreme Internet intermittent fasting like I used to. I used to do 42 hours once a week. She wanted me to stabilize for four weeks and then I can add that back in. But. But this is just me pushing the envelope where I can. But I was wondering if I can do omad once in a while. Not that I want to get used to have my body get used to omad every day, but once in a while. One meal a day.

I would recommend for the four weeks of maintenance. You're trying to reset your weight set point in your brain and you don't want to throw off things as you're going through that. You wait and do your one meal a day after the four weeks of maintenance.

Okay. Okay.

One meal a day can also be stressful on the body and we're trying to keep the body in that restorative state.

Okay. And then another question kind of related to this. Oh, I had my first bad day, but been five weeks of consistently we say over perfection.

Right. 80 the best we can given this, given our situation. Go ahead.

Okay. Yeah. So yeah, I was in a social situation. I even brought my food. I was all like set to go. And then I saw those little. I'm of Indian descent, so I saw these little Indian cutlets and I was like I'm gotta eat. Those are so good. And I did. And so I hope this is okay, but I went ahead and did it. I skipped my dinner meal because I ate fat. I ate the quantity of meat I ate. Plus she brought out a dessert and I did eat dessert. Oh my God. I'm not gonna beat up myself because you say not to do that. So I'm not.

Is you gave up dinner and then you got right back on the next day. Right. That's the most important thing.

Oh yes, yes, yes. That's today. I'm so okay. And then the Last question is really easy. I hope it's easy. But the link that you put in the chat didn't work. I was wondering if, is that something we can download so we can listen to it over and over again?

Yeah, I sent. So I put the sign up for his masterclass. I think you'll have. There's a second link that should work.

Oh, the link. Okay. So the master class will have that.

Whole thing says want to double your energy levels and it says get access now. And so the, the audio is in the, in the master class. Yeah, the second video masterclass. He has links down below in that second video section. And that, one of the links is that. Sorry, hang on. It's in the third section. The third video section he gives. And you'll get access to the smile one as well. And it's a, he's, he's given kind of a morning routine of things that you can do to help improve your mitochondria, which is key. I mean that's longevity, lifespan. If we're not exercising all those things then and, and creating those hormetic stresses on our body, we aren't producing new mitochondria. And so the goal long term is to increase the number that we have and keep what we have long term. Right. Grow new ones. So thank you, Mary. After release, do people typically go back to three meals per day? Some do, some don't. I never did. I still do two meals a day. I will on like a Sunday. My husband cooks pancakes and he makes them gluten free, dairy free. They're really good. So I will on those, you know, maybe on a Sunday I might have three meals, but generally I stay on two. But other people need to have three meals a day. You just want to decide too when you're intermittent fasting. Some people need to extend their intermittent fasting. Right. But it's again, you're learning. You, you need to know what works for you and what helps you maintain your weight and what helps you not cheat, you know, every day.

Right.

So what is it that you need to put in place? I have some people that know they're morning people and they need to have a breakfast and a lunch. So they, they, their intermittent fasting window is more, they're finished by 3, 4 o' clock in the day. They're done. Other people, you know, can't have breakfast. They get up and they're gonna start. Their first meal is 11, 30, 12, you know, one, and they're going to eat later because that works for them. So you've got to find what fits for you. And that part of the process, we've given you the structure. And then as you move into maintenance, you're starting to learn what's going to work for you. Adding things in, testing it out, writing it down so you can follow along. Okay, I tried this. Oh, my weight went up by, like, three pounds. Okay, what did I do today that caused something tomorrow? I mean, nobody ever goes up three pounds. That's wrong. But I went up a pound. Right. So what is it that I did today that created tomorrow's thing? It's the same. That's why we use the oura ring, too. Because if we do certain things today, Oura ring will show different, you know, whether it's the we didn't get good sleep. And if we don't get good sleep, then the next day we're going to crave 2 to 300 more calories. And then that's why we, you know, the next day we're like, oh, my gosh, I'm craving so many things. And you're going to be craving sugar and sweet, you know, or sugar and sugary and salt foods, depending on, you know, what your bent is. Because some people like sweets and some people like salty foods. Right. So you'll start craving those things because you're not getting that seven to eight hours of sleep. So it's really important to know you and what works for you. Pay attention to those things. Does that help?

Sorry.

Yeah.

I've been still doing intermittent fasting, even though I haven't been fully on release. And I just wonder because I'm struggling. I'm hungry and I'm struggling, but again, I need to get. It's probably what I'm eating too. Right. Because that has a huge impact, and my water is going to help that. But I guess I just wondered if I do intermittent fasting for a long, long time, just. And two meals when I. If I ever switch back to three, am I just going to gain?

Not necessarily.

No. Okay.

And I know JJ Virgin talks a lot about, too, the amount of protein we're taking in.

Yes.

Working out or doing things, you have to increase your protein. And if you're not increasing your protein at, you know, your lunch and your dinner to that 6 ounces, 6 ounces, you can still. You could add a third meal in and instead do 4 ounces of protein. 4 ounces and 4 ounces. That still gives you the same amount.

Right.

You're breaking it up. Because where our body can't absorb more than I think it's about 25 to 30 grams of protein at one meal. So you don't want to jam it all into, you know, one meal. You're not absorbing that, the protein. So you could separate it and you know, have a protein shake in the morning, you know, to give you that extra, it's easily absorbed. And then, you know, have your lunch and dinner as an option, any kind of working out or, you know, increasing your activity. Right.

No, that's helpful.

Thanks.

You're welcome. Once in maintenance, can we start back into strength training and weight? Yes, you can.

Yay.

But also as you add it back in, pay attention because it's, you've been off for six weeks. So now as you add it back in, you don't want to go back to what you were doing six weeks before. Right. Start, you know, drop a little down and then start adding back in, you know, especially if you lift, if you normally lift heavy and you finished off, at a certain point you're probably going to need to drop down a little bit and then start rebuilding back up that to that and just pay attention because I know for some people, if you've always been doing strength training, it's, you know, you know you're going to hurt the first time you do it, right. It's not a problem. But for those who are just getting into it, if you go too heavy, then you want to give up because the pain could be severe. So, yeah, yeah, I missed that. I missed that every time I, if I, you know, sometimes we'll do a two week just to reset and it's like I want to go to the gym and lift, but no, can't.

So.

Yeah, I get you. So any more questions for today? No. Nobody putting up their hand? No, nothing. All right, so we're at 1255. Go ahead, somebody.

No.

Okay, so that's all I have for today. Have a great week. You have a health coach available to you for the full 10 weeks. If you have any questions, you can always chat us in the chat function. Ask those questions, make sure that you're, you know, you feel that no question is not something you can answer.

Right.

Every question is a good question because it's coming from you. You need to know the answer to allow you to accomplish your, your whatever, all the things that you want to and in your goals that you've set. So amazing, everybody. Thank you so much. Anna, Joanne, awesome. Oh yeah, it's a long weekend for us for those in Canada and then long weekend July 4th for everyone else in the U.S. so happy Canada Day and happy July 4th in the U.S. independence Day.

Thank you so much.

Have a good one.

Bye.

Bye. Bye.