Weekly Living Light MRP Program [June 21, 2024]

Sam. Happy Friday, everyone. Welcome, welcome. Mary. Hi, Elizabeth. Hi. Natalie. Hi, Nancy. Hi, Barbara. Hi, Becca. I invite you all to turn your cameras on. I'd love to see your beautiful faces. And as we're tuning in here, I'd like for you to share what your biggest win was this past week. Could be something with regards to your health, something in your personal life. What's your biggest win this week? If you'd like to share that in the chat. For me, my biggest win was I'm doing a certification which has been pending for a really long time. And I'm literally. I've been at the tail end for a long time and I've been putting off my testing for my to get my actual certification. And today I did step one of six for my testing. So I completed that this morning, went well, was successful. And so now I've got the ball rolling and hopefully I'll have my certification within a few weeks here. Elizabeth says resting after travel. Last night I slept eight hours. Natalie says more energy but less sleep. Okay. Mary says increase my water. Barbara says using aura ring to better manage stress during the day. I think this is Nikki. Nikki Haynes has less shoulder pain, lower rung on my belt, and loving veggies. Wow. Great. Amazing, everyone. So proud of you all. Just wait another minute or so. I'm just gonna put a reminder everyone that we've gotten started. Okay. So Becca says getting more grounding and natural light throughout the week. Yes. So I'm glad you brought that up, Becca, because that's a little bit about what I'm going to share today and then we'll get to our Q A. But before we get to our Q A and a little bit about what we're going to share today. Just what wanted to take a little moment for us to all just reset. So we're just gonna do a little bit of box breathing. We'll keep it really simple today. Just a little bit of box breathing. If you're driving, of course you can still follow along. Just don't close your eyes. But we'll kind of do a 4, 4, 4, 4 box breathing. So if you're sitting down, just get comfortable wherever you are and you can attention to your normal breath or inhale and your exhale and you want to make sure that you're breathing through your nose. Of course, nasal breathing is always what we want to focus on as much as possible and just relax your body, relax your jaw, relax your shoulders. And just close your eyes if you feel called to do. So if it helps you just get into a little deeper state of relaxation. We're going to inhale for four seconds. I'll prompt you. So inhale, hold, Exhale, hold, inhale, Hold, Exhale and hold, Inhale. And hold and exhale, hold and inhale, And hold. And exhale, hold. And inhale, Hold, Exhale, hold. You can just come back to your regular breath. Hailing and exhaling through your nose. Try to lengthen those inhales and exhales. Your tongue to the roof of your mouth right behind the front teeth, not on the teeth, but just the upper palate. And throughout the rest of the session, just continue with the nasal breathing. Continue with slower inhales and exhales. And whenever you're ready, you can. Oh, nice. How was that for everyone? Let me know in the chat if you feel more relaxed, more present, more grounded. So for those of you who have an aura ring, one of the newer features that they've added added is the resiliency tab. So when you open up your aura app, if you have it handy there, when you open up your aura app, you'll be taken to the home screen and then from there you'll see a card for daytime stress. So the daytime stress basically measures your resting heart rate and heart rate variability throughout the day. So prior to them adding this feature aura would only measure your nighttime heart rate variability and nighttime resting heart rate. And then the other thing that it shows you is your resilience of at the bottom you can see it says home readiness, sleep activity and resilience. And when you tap on the resilience tab, it'll tell you if your resilience is limited, adequate, solid, strong or exceptional. And of course exceptional is what we all want to strive for. And you know, of course there's things that may happen where your resilience may decrease. For example, if you're traveling, usually time zone changes and you know, just being on a not in your routine is going to throw off your resilience a little bit. Or if you get sick and you have a fever or are not feeling well, if you have a lot of stress going on in your life, that's going to be reflected here. So really you want to strive for exceptional. And the ways that it calculates resilience is your nighttime recovery. So of course prioritizing sleep, right? Making sure we can really eat two to three hours before bedtime, get at least seven to eight hours of sleep. Daytime recovery, it also looks at and daytime stress load. And with daytime recovery and daytime stress load, like taking those type of little mini breaks like what we just did, where we did just literally like four to five minutes of box breathing. If you can do that a few times a day, that's going to help with your daytime recovery and your daytime stress load. So, you know, even going out, taking little sunshine breaks, stretching breaks, um, you know, and for those of you who work and if you have some control over your schedule, you really want to see if you can schedule in a few of these little breaks for yourself so that you're not, you know, on the go, go, go, go, go throughout the day. Okay, so prior to this call, like, literally at like 11:15, my son is like, he's off from school now. He's like, do you want to go play basketball? I'm like, yeah, sure. So I took a little break, got some sunshine, played basketball with him outside. So if you have the flexibility to do that, I highly, highly encourage you take little breaks like that throughout the day. Especially for most of you on this call, it's summer, you know, take advantage of that. And that's a little bit in terms of, you know, segueing what I'm going to be talking about before we get into our Q and A. So if you haven't already done so, I would highly recommend you all to download an app called Circadian. So if you go to your Apple Store or your Google Store, and I would recommend that you do it right now while we're on the call. And the way you spell it is, I'll put it in the chat, it's called Circadian. And when you search for it, the little icon is going to look something like that if you can see my screen. And this is an absolutely, in my opinion, amazing app. And, you know, you don't have to set it up right away. I would recommend downloading it, but it's going to ask you where you live. So for me, you know, I put that I live in Mississauga and basically the free version allows you, I think it allows you to set up one notification. So the notification that I have set up is to give me regular movement and sunlight breaks. And, you know, I think for many of us, I guess we could take a poll perhaps, but I guess how much time do you all spend outdoors if you had to, like, on average, just kind of give me, you know, a number of minutes or hours. How much time do you spend outdoors on a day to day basis on average? Is it half hour? Is it an hour? Two hours? Natalie says several hours. Several hours. Congratulations. Good. That's probably on the higher end of normal Elizabeth says 30 minutes, Mary says one hour. Yeah. So I think for most people it's less than an hour. Okay. And so sunlight is information for our entire body. It's information for how well we sleep. It's information for our metabolism, it's information for our, what we call our circadian rhythm in terms of our energy production. And so it's actually super underestimated in terms of how important it is to our health. And unfortunately, over the last few decades, we've been, I guess, conditioned to be fearful of the sun. Right. And so when I'm talking about sunlight exposure here, I don't recommend that you all of a sudden start going outside for like five hours and you know, spend like that high amount of time. Suddenly you have to build up what's called like a sun callus. So if you're not spending much time outdoors, this is why, you know, if you ever go on like a one week, all inclusive trip to Mexico in the dead of winter, you see those people that like literally get there on day one and by the end of the day they look like a lobster, right. And they're completely burnt. And that's because they haven't built up a sun callous. Right. They go from being indoors literally, literally all day probably, you know, most of them coming from a winterized location where they're not getting probably even 30 minutes of sunlight exposure because it's winter, and they go to somewhere like Mexico where they're outside in this blazing hot sun which is closer to the equator, and they burn. And that's because they haven't built up their sun callus. So, you know, you want to gradually work yourself up to getting UVB exposure and UVA exposure. So in the morning and at sunrise, you're going to be exposed to more the infrared type of lighting. And then around noon, it's called the Solar Noon. And your Circadian app is going to tell you when solar noon is for your particular location. So when I look at my location here, solar noon is, see here Solar noon is 120. So that's when it's going to be peak UVA, UVB. But basically, you know, if you're not used to getting outside and getting sunlight exposure, you want to start with, you know, maybe 15 minutes, right? You can wear protective clothing as you, you know, you're out for longer periods of time, but for that 15 minutes actually want to have as much skin exposed. You do not want to be wearing glasses or sunglasses either. It's not that you have to look directly at the sun. But when you're outside, you want to be able to get UVA and UVB light into your eyes. And when you wear glasses or sunglasses, that's blocking uva, UVB light from getting into your eyes. And the reason why that's so important is because that light into our eye, it travels to a part of the brain called a suprachiasmatic nucleus, which then travels to a part of the brain called a pineal gland. And, you know, the super chiasmatic nucleus is our body's clock. Basically, it lets our body know what time of day it is. So if you're wearing sunglasses outside or even just regular glasses outside, of course, you know, for those of you who need absolutely need your glasses to, to see, you don't want to be walking without your glasses, right? So you could just take your glasses off, sit outside for about five minutes. If you're going for a walk and you need your glasses, don't go for a walk without wearing your glasses. I don't want you to trip or fall or anything like that. But it's very important for our brain to know what time of day it is in order for us to, you know, get proper sleep and make proper energy. And so you really want to work yourself up to getting sunlight exposure. And of course, you know, if you are going to be out for really prolonged periods of time, then you may want to consider some protective clothing or sunglasses. But for at least a minimum of 15 minutes, try to have, you know, as much skin exposed and have your eyes exposed just to the daylight. Okay? Another really important time to get sunlight is first thing in the morning. I know you probably have heard me say this many times, but an hour from waking is really important for us to get sunlight exposure because once again, it lets our body know what time of day it is, gets our circadian rhythm started, you know, is important for certain hormonal production. So really make sure you're getting the main times. I would say is first thing in the morning, around noon, whenever your solar noon is for your, you know, location and then around sunset. Okay, those three times for sure, I would say is important for you to get sunlight exposure. And there's an excellent podcast that all, you know, put in the chat and I'll probably put in our Facebook group too, that I would highly, highly recommend that you listen to. It is a little bit on the technical side, but, you know, I think it's still a great listen for you all, which goes a little bit into more detail in terms of why it's so important for us to get sunlight exposure. And actually, one of the main reasons we want to also get sunlight exposure is because uva, UVB sunlight exposure is. Can be an appetite suppressant and also helps to increase our basal metabolic rate. Okay? So when you're on this program, it's really important to get that sunlight exposure because it can help with suppressing the appetite and it can help with increasing our basal metabolic rate. Okay? Another thing that I want to really recommend for you all is getting your vitamin D tested, okay? And the reason why that's important, especially, you know, ideally, you want to try to get your vitamin D tested when you're not taking vitamin D supplementation. So if you are taking supplementation, pause it for about six weeks and then get your vitamin D tested. Because your vitamin D level is a reflection of how deficient you are in sun, right? It's not a reflection of a vitamin D supplement deficiency. Right? If you think back to even just our. For many of you, if you think back to your grandparents, they were not taking vitamin D supplements, right? Vitamin D supplements is a relatively new concept, right? So vitamin D supplementation, yes, it's going to increase your vitamin D levels, but it's a very myopic approach to addressing low vitamin D levels. May help with the prevention of something called rickets, but you're not getting all the other benefits that being in UVA and UVB sunlight provides. Yes, you being in UVA and UVB sunlight is going to help keep your vitamin D levels normal. But it's, you know, it also helps with so many other things that I had talked about, right? Helps with your appetite, helps with, you know, increasing dopamine first thing in the morning. Helps with your metabolism, right? Helps with your sleep. Vitamin. Vitamin D supplement is not necessarily going to help with that, right? Vitamin. Getting proper sun exposure also improves your heart health, improves autoimmunity, right? So when we get our vitamin D levels tested, and if they're low, then, you know, it's, like I said, not an indication of a vitamin D supplement deficiency. It's an indication that you're not getting outside enough. Okay? So I encourage you all to, like I said, just take. If you are taking vitamin D supplementation, pause it for six weeks so you kind of have like a baseline and then. And then get your vitamin D tested and see where the levels are at, okay? If they're low, that means you need to get outside more. Okay? So I put the link for the podcast in the chat. Like I said, I'll put it in the Facebook group. As well, it is a little bit technical, but just listen to it, you know, on a regular speed, you might want to rewind it a little bit and, and you know, increase it again. And contrary to popular belief, you know, I know there's a lot of fear mongering around cancer and being in the sun, but the reverse is actually true. Right. If you don't get enough sunlight exposure, then you're actually at a higher risk of cancer. Okay. Of course, like I said, you have to be smart about your sunlight exposure, right? If you're not used to getting outside and you go outside for four or five hours, suddenly that increase your risk of, of cancer, right? You gotta build up, you gotta increase your solar callus. And of course, if you're out for really long, prolonged periods of times, right. There's always a balance, right. Too little of something is not good and too much of something is not good. So we gotta find that balance. Another app that you might want to download is called Dminder. So the two apps, I can't put a link and the Dminder app is going to give you. Let me hold on. The Dminder app is going to, you know, once again you're able to put in your location and it kind of gives you a recommendation in terms of appropriate sunlight expo exposure based on where you live. I'll link that in the chat as well. Sorry, my computer is being slow here. So. Yeah, this is a huge, huge topic right now. I know Becca's asking, do you recommend any books? We, we know of an author. I can't give out too information yet because the book hasn't been released, but we know of an author who is in the process of writing about this particular topic. Hopefully his book will be released shortly. But if you follow, you know, the podcast I, I link there is with a, a woman, her name is, she's a PhD researcher. Her name is Dr. Alexis Cohen. So if you follow Dr. Alexis Cohen on Instagram, Dr. Jack Cruise is another doctor who does a lot of research around sunlight and the benefits of light exposure here. So Ronald here, Ronald wrote, I work outdoors. I don't wear sunscreen or as little as possible. I get the afternoon sun from 3pm to sunset. Do I need a D3 supplement? I take about 10,000. Ronald, if you're working outside, I would not recommend you take a D3 supplement. Once again, I would recommend that you stop it for six weeks and then get your vitamin D levels tested. And you know, if you're outside all day, you want to know what your Baseline is without supplementation. Another thing with supplementation, if you are taking supplementation is usually you don't want to take more than 4,000 IUs at a single time. So if you are extremely deficient and your doctor recommends vitamin D supplements, sometimes they'll recommend like you take 10,000 or 100,000. That's way too much for your body to absorb all at once. If you think about it, that's not very natural, right. So you want to pulse the dosing out throughout the day. But for Ronald specifically, I would recommend, as I said, pause it for six weeks. You know, see if you're outdoors all day, you're, you probably don't need to supplement, especially this time of year. Okay. So, you know, there's been studies that have found that people who are outdoor workers actually, you know, have, have better health outcomes because they are getting all the amazing benefits of the sun. So if you have an apple, I linked the Circadian app there, you can download it. If you're on Android, you can download it here. And then if you are on the other app I was talking about is called Dminder. I don't know why my computer is being so slow. Give me a second, I'll, I'll put it in there as soon as it responds here. So Becca says I didn't get my pen out fast enough. You said a guy's name, so it's Jack Cruz and Alexis Cohen. I'll put their names there. Dminder. So this is the link here. Okay. So, yeah, so the Dminder, it tracks the sun, tells you when you can get vitamin D. Stopwatch interface lets you get set, your session targeted by either amount of D to get or time. Then it will count up or down to your target. Applying all the factors that determine how much D you can get. Skin tone, age, weight or amount of skin exposed. All your doses of D from the sun or supplements are used to continuously estimate your current level. So yeah, pretty, pretty cool app, I would say. And about 80% of Americans are vitamin D deficient. And that's because we live this modern lifestyle where we are trapped indoors almost all day. Right. Another thing to kind of get yourself familiar with is thermoregulation. Right. So if you once again, going back to our grandmothers, they didn't have air conditioned air conditioners for the most part. They didn't have central heating for the most part. Right. So they had to adapt to these extreme temperatures. Right. They had to basically tolerate days where it's really, really hot or days when it is Cold, Colder. Right. Layering with clothes. And so these days, we live in a relatively neutral temperature throughout the year. Right. So this is another thing that our bodies are not. It's called eustress. Eustress is a good stressor. Right. So our bodies are not really exposed to the, to extreme temperatures because we are so, you know, comfortable in our homes, which are regulated at a certain temperature throughout the whole year. I went into the app and notices asking what I want to eat and stating we are primed to best metabolize food in the morning. So. Yes, correct. So, okay, couple things about intermittent fasting, Mary. I'm glad you brought that up. So, yes, our bodies are from a hormone standpoint. So all our hormones kind of, you know, not all, but most of our hormones follow a circadian rhythm. Right. So if you think about our hormone insulin, for example. Insulin, in terms of when it's most sensitive is while the sun is out. Okay. So during the day, especially in the morning hours, we are more sensitive to insulin. As the day goes on, we become less sensitive to insulin. So when it comes to intermittent fasting, a lot of people skip breakfast. Right? That's the way it's kind of been taught to us, is to skip breakfast. And the reason I think that happens is because it's easy for most people to skip breakfast because a lot of people are busy in the morning. You know, if you have kids, you're trying to get your kids to school, this, that, and the other. So it's easy to skip breakfast. Number two is because dinner is more of a social meal where people like to have dinner as a family, sit at the table, you know, have a good discussion. And so, you know, I think it's more of a social reason why people skip breakfast and have lunch and dinner as their two main meals when they intermittent fast. But from a biological perspective, with respect to our hormones, it's actually more beneficial for us to fast or eat earlier in the day. So, you know, if. If you still want to have dinner with your family, I think you can still make it work. You might want to move your dinner a little bit earlier, but you might shift your eating or your, you know, eating window to, instead of 12 to 8, you could maybe slowly do like 11 to 7. Right. Or 10 to 6. Right. And I think that's a pretty good balance. Right. Of course, you know, right now with the summer, the sun sets a lot later, so that kind of works to our advantage. But in the winter, when the sun starts setting, like by like 5, 5:30, you want to Try to eat earlier in the day in the winter before the sun sets. Because at that point, once the sun sets, biologically speaking, like, you are going to be way more resistant to insulin and you're not going to digest your food as well. So seasonally this can change a little bit. But you know for sure earlier in the day, the, you know, the newer research shows that skipping out on that, on the later meal is actually more beneficial than skipping out on breakfast. Okay. Becca says the D labs through regular labs are super spendy. I keep hearing that there are other lab services that are more reasonable. Do you have a couple recommendations for D3 testing? Okay.

So.

Excuse me, sorry. There is blood spot test that you can do for vitamin D testing. If you just give me a second, actually, I can go get the lab kit because I have one that you can do from home that's literally a blood spot test. Give me one second. Okay, I'm going to just leave you guys for literally two seconds. One second. It. Okay, so this is the, the test kit here. I have to just see how you guys can get access to this, to be honest. But this is a test that you do from home. It's literally like a blood spot. You send it off to the lab and then they can. If. I know sometimes, especially living in Canada, like if you, if you live in Canada, it. It is hard to get your doctor to get test your vitamin D. So this is kind of a workaround for that. Elizabeth says I see only Dminder Pro. So let me check here. Dminder Pro is the paid version, but there is a free version as well. So when you search, you'll see here, you'll see it should say Dminder. And then right under it says Dminder Pro. So just click on Dminder. Oh, maybe they changed. So you know what, you can download Dminder Pro. And then of course with most apps there's like a paid version and then a. A free version. So you can, you can download Dminder Pro and then just to get started, you can use the free version. Okay. What other questions do you have? Okay. Nadik says I have an issue with not wanting to eat until 10 to noon. And then I'm not. Then I'm hungry at 8pm which is when I usually come in from the day. If I don't eat, I really won't sleep. Okay, so are you still on the release phase? Natalie?

I quit it because I was losing weight, so I'm just on a maintenance.

Okay. Are you doing three meals a day? Or. Or two meals.

If I get two, I'm lucky.

Okay.

Like what you call meals. I mean, I eat something a couple times a day throughout the day. Because if I eat, if I eat like a. What I would consider a meal early, then I'm toast. I'm wiped out for the rest of the day. I get too sleepy. Okay. Like, I might. I snack, a graze. And I know that's not right. I'm trying. I'm doing it less though, since the program. And I do find I have more energy if I don't do the grazing all day.

Yeah.

But it's this nighttime thing. I don't know if it's because of the injury and not really having a schedule. Just I find I'm not even hungry. And then I force myself to do like a cachava with greens and things like that just to get that protein in. And then I'll eat some nuts and fruit during the day, and then at night, then I want to eat.

Yeah. So I would say, you know, really resetting your circadian rhythm. Seems like you're getting outdoors a lot, which is good. But like, if you. If you eat your first meal around 10, like, really trying to get at least 30 grams of protein with your first meal, get a lot of fiber, fat, right. To keep you satiated so that you don't need to snack. And then, you know, I. Obviously right off the bat, it might be hard for you to like, go to three meals if you're more of a grazer, but really get that first meal pretty solid when it comes to like the protein, the fat and the fiber. And then I would say your second meal, if you could eat around 7, 6 or 7, same thing, 30 grams of protein, you know, at least half your plate in veggies. Right. Serving a fruit, you know, serving of fat. And then slowly, you know, try to add like a midday meal, like maybe around two or so. But I would say if you're having like three proper meals, like that should keep your blood sugars more regulated so that you eliminate the need for snacking and so that you don't get hungry, like close to bedtime.

So it's just. I just have to be patient with myself. Going through the changes of the first of all the longer days and then being more inactive has really just thrown me off. So it's almost not even a fair assessment right now. For me. Yeah, I'm trying.

Yeah. Do it slowly. Like, I don't expect you to, you know, change everything so drastically. When you're used to eating a particular way. But I would say for sure change that first meal first to be, you know, a little more satiating for you and then, and then the second meal and then add the third meal.

That's pretty much what Natalie and I have been talking about too. It's kind of the same broken record for me the last couple weeks, but I just wanted more reassurance. Thank you.

Yeah, no worries. Okay, so Barbara saying, how do you determine ideal weight, statistically or personal? So. Good question. I think that it depends on the person. Right. Of course you can use BMI as a, as an indicator in terms of like normal weight, overweight, and obese. Right. So you can use that as a guide. But really, you know, if, if someone does have more weight to lose, then you, you don't want to just jump right away to like the bmi. Right. Because that's going to be like, oh my God, I have such a long way to go. You want to, you know, maybe have several goals. So maybe your first goal is to get that first £20 off, which is a huge accomplishment in and of itself. Right. And then from there you readjust your goal again. Right. So depends on the person when it comes to ideal weight. You know, for some people, it's when they felt their best. Right. So you may not be in that perfect bmi, you may be a little bit off from there, but when was a period of time in your life where you felt your healthiest? Right. So it's different for everyone and you know, it's something that I think we can work with you on, but really using the BMI and then where you feel you're most comfortable and then, you know, like I said, using kind of like micro goals to, to get you to where you want to be. Okay, let's see what other questions. Okay, so Becca's asking about the fasting window while on the release phase. So on the release phase, ideally we want you to stick to like approximately the 16 hour window. I think for most people they actually end up doing a little longer just because like if they eat at 12, a lot of people will eat by 6. So then it actually ends up being like 17 hours sometimes for some people, 18. But those longer fasts, like the 72 hours or 42 hour fast, I would reserve those for now until you get into maintenance if you have hit a little bit of a plateau. I know Becca, you're working with Natalie. So typically for some people will recommend a, what we call protein day. So if your weight has been around the same. So let's just say it's like 150.1, right? So if it's 150.1 or 150.2 around, you know, plus or minus 1 or 2.1 or 2 pounds, you can do something called a protein day. So once again, it has to be three consecutive days of the same weight. And of course, we want to make sure that you're sleeping well, that you're having a daily bowel movement, that you're drinking enough water, your stress is well managed. If all that's in check and your weight has plateaued, then you could do the protein day, which is basically you eat 6 ounces of one type of protein for lunch. So let's just say it's chicken and then 6 ounces of a different type of protein for dinner. So let's just say it's fish. No fruits or vegetables that day. Okay. For I would say 95% of people, their weight will drop the next day. So if the weight drops, you go back to the regular release phase plan. Okay. If the weight does not drop, then you would do another protein day. And then usually for most people, that remaining 5% if their weight didn't drop, but the second protein day, it should drop. Okay. Okay. So Elizabeth says, I have a question about optimizing sleep. Concerned about average oxygen saturation today 95. And breathing regularity. Be only fair I use mouth tape. What's next? Maybe talk about it next time since it's a big topic. Okay. Yeah. So maybe we can go over that next week in terms of talking about some of the aura ring data, the HRV heart rate, breathing regularity, since it is a. Yeah, like you said, a bigger to. Let's. Let's serve that, reserve that for next week, if that's okay, Elizabeth. But just to give you a little bit of a few tips. So guess the mouth tape number two is sleeping position. So for Elizabeth, I don't know if you're. Are you a side sleeper or back sleeper? Side, I think, works side. Okay. So you might want to try back sleeping. And there's a particular pillow that we recommend to help support you if you. For back sleeping, it helps support the neck. And Sachin actually did a podcast about it with the, with the doctor who, you know, basically came up with this pillow. And back sleeping can help increase oxygenation perhaps. So that might be something for you to. I'll send you a link of the. The podcast and the pillow, those two things. Okay. Okay, great. But basically, keep, keep the neck open whatever you do. So the way the pillow is, it's got, you know, kind of bulges, and it's to support the neck. So your neck actually kind of goes into extension a little bit, which can help with sleeping and oxygenation. I already have several pillows. I'm sure you do. Okay. But that I need to understand what works. Okay. Yeah. It looks like this. Let's share my screen. It looks like this. Okay. Right. Mary says during the program, if I'm eating earlier, can I have three meals? I would say if you're doing the release phase, you still want to stick to two meals. Okay. So I'll do, like, a little summary in the Facebook group with some of the links that I talked about today with the, you know, the pillow and the podcast and. And some of the apps I talked about. So I will link that up. Yeah, so I'm a side sleeper, too, so this whole back sleeping concept is definitely a little difficult for me. But give the podcast a listen and, you know, maybe you might want to try it out. He kind of suggests if you're a side sleeper, to at least start off on your back for at least 15 minutes and then, you know, you kind of work your way up to back sleeping. So the replays of the Q and A. Becca, I think I've sent it over to you before, but there's a YouTube link where we. It's like a YouTube playlist with all the replays, And I think we do put them in the Facebook group as well. Do you have anyone that has had their period get thrown? Yes, the period can get thrown off on the program. And that's because when you're obviously making changes to your nutrition and lifestyle, when you're liberating for people who need to lose weight, they're liberating a lot of fat stores which can throw off their period a little bit. Maybe their first period while they're on the release phase is a little bit heavier, but we then find the subsequent periods thereafter are, for the most part, for most people, better. Okay. So most people will notice that their periods are, you know, there's less cramping, less pms, less mood swings. You know, the flow is not as heavy because for a lot of people who have heavy flow, it's because they're what we call estrogen dominant. That doesn't mean that they have, like, super high levels of estrogen. Estrogen. It just means that the estrogen to progesterone ratio might be imbalanced. So when their estrogen to progesterone ratio improves, then their periods are not as heavy. Hey, thanks for sharing, Brianna. Okay, so Sherry says I drink bulletproof coffee in the morning and when I post it says 300 some odd calories. So Sherry, the bulletproof coffee, are you referring to the organo coffee that we sent or are you actually like what a bulletproof coffee is, is? It's coffee with butter and MCT oil in it. So I don't know if that's what. I doubt you're adding that, but maybe you're referring to the organo coffee. If you're just drinking plain black organo coffee, it should be zero calories. Yeah. So during the release phase, no oil, so no coconut oil. So the, the coffee that you're drink, the organo coffee that you're drinking, you want to just drink it black. Okay. No coconut oil, no MCT oils, just black with. You could put a little bit of stevia in if you want, but no, no. So, Natalie, I know you're part of the licensing group. Remember Fridays are for clinical. Right. For you going through the program. Because I have my patients on this, so this not the place for that type of question. Okay? Okay. Any other questions from anyone? Questions? Comments? So next week I have to double check. I do have another one of my oral exams. I'm not sure if I'm going to be doing it or if Annalisa is going to be doing it, but just double check here. But we will, as per Elizabeth's request, we'll talk a little bit more about the oura ring because there is a lot of information there for you all. So maybe I can hop on because my practical is at 1:30. So maybe I'll hop on in the beginning to talk a little bit about the oura ring and then I'll have Annalisa take over for the rest of the Q and A. Okay. Brianna, so do you recommend hormone support at all? So depending on what your body type was, Brianna, for some people we may recommend like some supplements to help support their body type when they're first starting the program. But for most people, we just have them get started with the spray as their initial support for, you know, cortisol and some of the other hormones. Okay, well, thank you so much to all of you for attending. I hope you found that insightful. Remember to get some sunlight exposure. It's one o', clock, so get outside. Even if it's just for two to three minutes. Minutes. You don't have to like go for a walk or do anything crazy. Just literally sit outside. Okay. And make sure you're getting those frequent breaks. Sunlight breaks. Okay. Well, great to see you all. I guess we will chat next Friday. Bye for now.