Weekly Living Light MRP Program Q & A with Dipa, Alice and Anna-Lisa [June 23, 2023]

Hello.

Hello, everybody. Happy Friday.

My conscience is taken captive by the word of God.

I hope everybody is having an amazing start to their Friday and are enjoying their kind of the tapering off of their week. And thank you all for joining today. I'm super excited to be in this community with you all. And as we always do, I would love to start off the call with a little bit of gratitude, maybe even a win that you were able to experience as a part of this week. Maybe it was something that you were able to experience last week that you didn't have a chance to share. But I would love to have some gratitude in the chat. Or maybe you want to unmute yourself. I love hearing all of your voices, all of your energies, seeing all of your faces. So it's much nicer to hear it coming from you. But feel free to share it into the chat if that is what you are comfortable with. Cynthia is saying I'm grateful for good health. Yes. Something that sometimes we take for granted and something that sometimes we just expect to be there. And what a difference it is to have good health and to wake up with good health each and every single day. So such a beautiful thing to be grateful for. Mickey had a great bicycle ride this morning. Amazing. Bike riding is something that's so fun to do. And happy summer, summer, everybody as well. Such a perfect summer activity as well. And so I love that you were able to get out. I know that you love your swimming and now you are introducing some more bike riding as well. So I hope that there's many bike adventures to come. Preeti is saying, very grateful that my clothes are starting to fit again. Huge. That's so massive. Congratulations. It's always so fun, kind of rediscovering a new wardrobe, if you will, amidst the wardrobe that already exists in maybe your closet. Closet or maybe your dresser. And it's like going shopping without going shopping, which is so fun. So kudos to you for putting in the hard work and for, you know, enjoying the fruits of your labor. Deepa is saying, I'm grateful for being in sunny Palm Springs. Enjoy the weather. Let us live vicariously through you. Deepa, do you have a nice view from your room?

I do, yeah. We're facing the mountains here, so it's nice. Yeah, super sunny. And just like the weather here is nice and dry. It's not very humid, so I mean, it does get really hot, but it's really nice here. So, yeah, I'll be heading home tomorrow.

Amazing. Amazing. Enjoy Palm Springs. And I'd love to know Something that you learned, something that stuck out from. I know you're at a convention or a conference at the minute. I would love to hear something that you learned or something that kind of stuck with you.

So actually I'm not attending the conference. I came with Devin and so Devin and I have been exploring a little bit in between me working a little bit. And yesterday we went to. It's called the Palm Springs Tramway, and it goes up almost 10,000ft into the mountains, which was really nice. So we did a nice hike up there. Yeah, if you guys ever come down here, it's a great, great place to visit.

So beautiful. The mountains have such a, such a different presence, such a different energy to them. So enjoy, enjoy all the hikes as best as you can today before you head out tomorrow. And I'm happy you and Devin have some good quality time together.

Thank you.

Yeah, thank you for joining and Elise saying, awesome, grateful for getting to the gym and lifting weights, getting stronger, Massive, huge, huge, huge win. You know, every little step in the right direction is a step in the right direction. So getting out to lifting weights, getting into that rhythm and routine is so important and it's going to help build up that lean muscle mass that of course we want to have kind of post program and, and that's really what's going to help you to keep metabolically fit. It burns lot more calories and more fat than just regular weight. So super important component. Of course we, you know, want to take a pause as we are going through the reset program, but it's super important to get back up and running into lifting weights, maybe doing some body resistance training post program to start building up slowly that lean muscle mass. Jan is saying my spouse, who is super supportive of this program, he still questions some of the things, but usually I'm able to inform him, I know this program is for a lot of people, you know, something that they've never heard of before. And so there is sometimes a lot of questions from family, you know, a lot of you, maybe even yourselves starting this program, you're like, is this really going to work for me, you know, or do I really get to do the loading days and I get to release weight? But it just goes to show you, you never know until you try. And it's so, it's, it's so important to surrender to the process. It's so important to say, well, what if it does work for me, you know, what if I am able to achieve amazing results? What if I able to release 20 plus pounds in 10 weeks. So I'm happy that you're putting it on his radar and that he is supportive and he trusts you, that you know exactly what it is that you want and what you are working towards. Mandy is saying, I'm so grateful to wake up not feeling bloated. Yes. What a nice feeling to not feel kind of that heaviness or maybe some indigestion that also comes with the bloating. Love how I feel on the program. Beautiful. How far along into the program are you now, Mandy? Feel free to type it in. Beverly is saying, I am thankful for my high school choir director and my voice teacher who taught me how to breathe correctly. Yes. Something that we are not taught, but it is something that, you know, kind of denotes our start of life when we first come into this world. You know, doctors make sure that we take our first breath and it's the last thing we do before we exit this world. And somehow that communication of what to do in between for those many years that we are here is. Is not talked about oftentimes unless we do something like breath work or we do something like singing or choir. So I'm really grateful that you were able to have that experience and that it has impacted your life, I'm sure, in so many beneficial ways. I'm on day 12 and released 12 pounds. Congratulations. Such a huge win. A pound a day. What an amazing average. I'm sure, you know, your clothes are also feeling very, very different and. And it's still very much the beginning of this wild but exciting ride today. I am grateful for family, so I am grateful for having family in different places and just, you know, family that you don't get to see too often. But when you. And when you are in each other's space, there's just so much unconditional love, so much nurturing and, you know, so much happiness that you all are able to share together. And your unique fluxes kind of get to marinate amongst each other and you always get to learn something new and maybe realize something new about yourself and things that link you all together. So I'm very grateful for my family that I am currently visiting in Poland. So I would love to hear any questions that are coming in for anybody. I know we're all at different points in times in the program, but as a general check in, I would love to know if there are any questions coming in for anybody. What you've been experiencing, have you been noticing any sort of resistance at any point in time as you are going through this program? Maybe physically, maybe Mentally could be emotionally. Resistance shows up in so many different ways. Or anything that you are curious about. Feel free to type it into the chat. Or again, I love hearing your voices. Please share your beautiful vibration, your beautiful frequency. I see Ross here has your hand raised. I'd love to hear what's coming up for you.

Yes, sorry for joining. Call a couple of minutes late. Another meeting over ran. I have two questions for you this week. One is if I so I had my first meal of the day and I forgot to have my fruit. So I was wondering do I just go without the fruit if I forget or can I have the fruit, the 4 ounces so that I'm keeping to the overall quantities in a day and just have that as almost the snack in between my first meal and my second meal. I probably wouldn't do that after the intermittent fasting window. But can I catch up, as it were, with fruit if I forget to do that between meals?

Yeah, great question. So what I like to say is if you kind of remember that you forgot the fruit maybe 30 minutes out to an hour after you've eaten, then you can go ahead and still enjoy it at that time. If it's beyond an hour, I would say to hold off on the fruit and still enjoy the same four ounce portion when you are having your second meal.

Okay, that's great. And then the other, the other thing is about windows of less than, you know, 6, 6 18. So because of work commitments and things, when I first started doing the release phase, I was doing so I would have something about 10 o' clock in the morning and then about half past five at night. And so that was my window. So it wasn't lunch at proper lunchtime. But I was just finding it really because I, I'm used to having breakfast at 6:30 in the morning. So 10 o' clock was like really, really late in the day. And then in the last week that sort of pushed forward to actual lunch times because I've been in the office and it's not been so convenient to eat at 10 o' clock in the morning. So lunchtime's maybe been about 12:30, maybe even 1 o'. Clock. My evening meal has been about 5:30, six finished by 6:30. So that window has slightly moved in. Now I'm not feeling any hungrier than I was when I was having meal one at 101030 and the second meal at sort of 5:30. Is that pushing it too much or is that likely to push my body into starvation mode or stress mode or reaction mode and Actually, you know, just because the window is smaller doesn't mean to say it's better or right for my body that I should actually just sort of stick to that. 18, six.

Yeah, that's a great question. So I would say if you're still feeling well in terms of having that meal around 12, 12:30 and then having your dinner maybe finishing around 6, then if you're feeling great, if your energy is good, if you are not feeling those hunger pings coming in, you can definitely go ahead and do that. I know while I was doing the program, 17 hour fast is kind of what my body was asking for and that's where I felt my best. So every single person is going to be a little bit. Another option that you could explore is, you know, let's say eating around maybe before work, if that is a possibility since you were, you know, eating previously around 6:30, if you pushed it maybe to 9 and then were enjoying your last meal around 5, then that would be within that 8 hour window of eating as well. I'm not too sure if that fits in with your work, but exploring both of those two options. So yeah, it would be fine to go ahead and keep it at the 12, 12:30 and then keep it around 6 for your second me.

That's great. Thanks very much.

Yeah, my pleasure, My pleasure. Gail, I would love to hear what your questions are.

Yeah, so this is my, I just signed on and this is my very first session on online on Zoom.

Welcome. Lovely to have you.

I haven't actually started yet. I haven't got my package yet. I'm hoping I'll get it. I'm hoping for about the middle of next week or sooner, whatever. Whenever it comes, it comes now. I'm trying to get on with like I've got it on my phone, I'm looking at it so and I. It seems to be I'm locked out like under the getting started. Like I said this is just, I just really started looking at this probably a couple days ago but it's been really hectic with a lot of AGMs and stuff going on. So I haven't had that much time. But yeah, so it's under getting connected the reset community that says completed, let's get your reset started. It says I'm locked from there down. I'm locked out, I can't access anything.

So this is on your practice better account.

Yes.

And sorry, it's locking you out of which aspect precisely?

Everything to do with getting started. Like my. It says let's get your reset started. Preparing Your environmental mindset for the reset, the comment to the Q and A coaching calls. Everything is locked.

Alice, can I answer?

Yeah, of course. No, no, please.

One of the things in the program is on the top right corner you have to click Module completed and that will allow open the next module.

Okay, well, it says completed the one I did. But get.

Yeah, on my end it doesn't show module completed. So what I'm going to do is just unlock them for you and then.

You'Ll have them like under getting started where it says get connected to, it says complete. The next one is let's get your reset like. Yeah, I can't, I don't know.

I actually I just went through this with my call right prior to our client was having the exact same thing come up. So it's a little bit easier to navigate the modules, I would say on a laptop or on a desktop, just because it is a lot of information on one screen. So when you go into the programs and it's going to have them all kind of laid down in a list first, when you first click into it, when you click on that first kind of module and dive into it, it'll open up the module and you'll be able to see all the information. In the top right hand corner, right where it says your name, it'll probably say Gail right underneath it it'll say Mark Completed. Once you hit that, another little pop up window is going to show up. It's going to say confirm or Never mind. You want to go ahead and hit confirm and that's when it's going to unlock the next module. But if you wanted to, if it's easier, because I know it's a lot of different buttons and a lot of different things happening, Annalisa can also unlock all of them for you. So you can kind of mix and match.

Okay. Yeah, thank you. I noticed that you did. I think it's just because I was doing it, trying it on my phone because I was out and about and I was at the hospital and. Yeah, I think that's why because I was trying to do it on my phone. I probably have better luck on my computer, so I'll try that. I haven't tried it yet because I just haven't had the chance. So I'll try that on my computer. Thank you.

Okay, awesome. My pleasure. And if you have any other questions or if you're encountering anything else in terms of practice, better you don't know how to, you know, navigate into certain things, please let us know.

I will thank you.

Yeah, my pleasure. Excited to get you started. Perfect timing, right as summer rolls in as well.

Yeah, I'm excited, too. I am. I'm excited.

Beautiful. Beautiful. Well, let us know if you have any questions that are coming up for you in regards to starting. I know that we have a mixture of. In here today that have done the program as well, and, you know, sharing experiences in terms of kind of what to expect. I know Mickey has completed the program maybe even a few months ago at this point, so it's always fun to hear, you know, somebody that's kind of starting out compared to somebody that's gone through the program and to hear and share different. Different little tips and tricks. Yes, Mickey, I would love to hear any insights you have for Gail.

Well, for Gail specifically, just starting. Just, just. It worked for me. I was really impressed how well it.

Worked, and it wasn't easy, but I.

I highly recommend it. And actually, I have a question because, you know, I've been struggling a bit with, with. I want to lose more weight. I want to get at least another £30 off, but I'm more physically active again, bike riding and that. And so from what, you know, from past people, do they just find that it's easier to just do the program again, or can I just get into a mode where the weight will start coming off again? Because I'm just putting that three pounds on, taking the three pounds off, putting the three pounds on, taking three pounds off. And that's what I. Where I was a year ago, and that's why I did this program, was to have that, that. That jolt. So what have you found from other people after they finish?

Yeah, great question. And so what I like to say is it's. It's going to be unique to each person. So there's really those two routes that you can take. So I like to say first, try to get into that rhythm and really focus on incorporating health, practicing health every single day in your home, because that's really what's going to, you know, be the transition once you do, you know, complete this. And so when you are focusing on creating health, you're still sticking largely to the approved food list. You're sticking largely to an intermittent fasting window that works for you. Sticking to about 13 hours, I would say, at a minimum, is what works really well for a lot of women. Can work for men as well, of course, too. So if you're keeping those components, working on that stress, making sure you're using forms of movement that your body is actually appreciating so using something, you know, in terms of like your bike riding, in terms of your swimming, noticing that it's not taking away from your hrv, your resting heart rate is still looking really good in terms of your oura ring stats. If you're still incorporating a lot of those lifestyle components and the weight is not budging, that's when I would say that potentially another round on the program could be what your nervous system and what your circadian rhythm and your hormones need to kind of give them that little extra TLC and that little extra boost in the right direction. I would also go as far as exploring, you know, maybe different products that you have around you or maybe the atmosphere, maybe it could be something, you know, in terms of the air quality that you have around you. So investing in something like a good quality air filter, it could be the water that you're consuming. Maybe it's, you know, some products, your personal care products, laundry detergents, something along those lines that could be contributing to you halting kind of in this one place where you're teetering between these three pounds, like give or take three pounds. So there's so much that can go into it. The two biggest factors I find that are the culprit for a lot of people in terms of kind of stabilizing in one place is going to be the stress and is going to be the sleep. So really putting all your eggs in those baskets first and foremost. If those two things are looking really, really good and you've taken a lot of time to focus on them, that's when I would say diving in deeper to an extra phase or an extra round on might be kind of the kickstart that your system needs.

The sleep I definitely struggle with, but I'm, I'm cheating more now. I, I, I do use something to help me sleep, so I'm getting on top of that. So. Okay. Thank you. Yeah.

Yeah, you're welcome. And you know, of course we're getting into the hotter season now, so it's going to be a little bit hotter in that nighttime period as we're going to bed. So really focusing on creating the perfect condition as best as you can and easy does course, but creating a really good nighttime environment that your body can, can nice, nicely relax and settle into. So for anybody that is still working on that component or wants some extra tips, making sure that it's as quiet as possible, so there's not really much stimulation in terms of what your ears are consuming, therefore your brain is consuming. So something like a white noise machine will be really great, or even earplugs, making sure that your room is cool. So keeping it between 60 to 60 degrees Fahrenheit every single evening. Our body's temperature naturally lowers at night, so when we match that, it gives us a more restful sleep, making sure that it's as dark as possible in that evening portion. So of course, you know, as we're winding down, we want to start staying away from screens as best as possible. And we live in a digital world. Screens are everywhere. We have smart TVs, we have smart refrigerators, smart laundry machines, smart watches, smart, smart everything. And so all of that is emitting a blue light and that our brain and our eyes are perceiving as daytime. So it's very energizing, very stimulating to be bombarded with a lot of this blue light that's coming in so many different areas. So keeping it as dark as possible whenever you are in the bedroom, or using something like a red light or even like a salt lamp, something that minimizes its impact on your melatonin production. So your melatonin production can actually be disturbed by blue light or any other types of light, avoiding up to 40%. But if you do eliminate blue light and using something like a red light bulb or blue blocking glasses, it's only disturbed 2 to 5%, which is a whopping difference, in my opinion. And you feel it the next day, you feel it in the restfulness. You might even see it come up in your oura ring scores, kind of that jump. So making sure you're really focusing on those conditions, even doing something like a nice wind down routine, we sometimes don't make enough time for ourselves to give ourselves that rest and relaxation, the decompression from the day to allow all the thoughts to kind of slough off and to really enjoy a nice restful period where our muscles and our mind get to relax and ease into those deep sleep REM sleep states with a lot more ease. If that's something that is difficult to achieve naturally at the start. Using something like acoustic stimulations is really, really great. Or even something like a meditation. I like to do a combination of the two. I really love the sound of healing sound bowls, so I like to turn that on as I have a couple of minutes of stillness or as I'm reading a book before going to bed. So I'm a huge fan of habit stacking. Not creating additional time for all these little things to fit, but really asking yourself, you know, let's say you do read a book before going to bed. Ask yourself, how can I optimize this situation with as little, with as little effort, I guess, in essence as possible. So turning on a red light, maybe turning on some kind of neutral noise will really help to elevate that experience. There's something additionally called Binaural Beats, which are basically different frequencies that your body is able to access. And the different frequencies are able to stimulate different modes. So there's ones that can activate and kind of energize you for the day. There are some that help to decompress from stress. There's some that can allow your body to more easily access a deep sleep state or a REM sleep state. There's a really great app app that I can share in the comments below. It's called Atmosphere. Then they have a few different apps. Atmosphere produces, I want to say two or three different apps, but the one I am referring to is going to be called Atmosphere Binaural Beats. So they have a list of different things that you can choose from based on the state you want to stimulate. And maybe that's something that your sleep really appreciates. Maybe you check in with some sort of wearable tech or maybe you don't and you just tune in with yourself the following morning and to see you know if that's making a difference or not. And for whoever does have an OURA ring, there is actually a little spot where you can put in any sort of new things that you're incorporating into your habits. So on the very main dashboard there's a white little plus sign and there's a little circle with a white plus sign in it. That's where you can log activities, that's where you can do an unguided session. The very last option is to add a tab tag. When you click that button, it gives you an option of a bunch of pre populated tags you can choose from and log into that day's journal entry or your OURA ring entry. But at the very bottom there also has a space to add a comment. So I find this to be very useful. Let's say you started incorporating the red light bulb where that was something that you weren't incorporating before. Making a note of that in the comments section and then looking back and over a week's time, over a month's time, seeing how your deep sleep, your REM sleep are trending and if you notice, you know at one point there was something different or some sort of change in terms of your deep sleep, it started increasing, you can attribute it to that specific habit. What I really like to do that and use that for. Especially because going through a lot of different people's Oura ring scores, I see a random, huge spike in HRV every so often. And I always ask them, you know, what was going on this day? What were you enjoying? Was there something unusual or different in your routine? And, you know, to bring more awareness, to see what exactly was going on, what habits were you practicing? Was it a day where you were out in nature? Did you ground more this day? Were you able to, you know, go to a comedy show and have a good laugh so then, you know, to incorporate more of those elements, whether it be on a weekly, on a daily or on a monthly basis. So, yes, there's anywhere again to put your eggs into a basket. It will definitely be that sleep component. There is no supplement that outdoes sleep. There's. There is no positive affirmation that can make up for lost sleep. Nobody can sleep for you. It's something that is really going to help elevate any sort of health experience that you're looking to have. I'm just going up to these comments just to see if any questions are rolling in. Jan is saying, got another recipe today that is so important right now as I'm getting tired of the way I'm choosing my foods. Keep them coming. Amazing.

Yes.

And if you are in our Facebook support group, Jan, we also like to share any other new recipes that we find that are fitted for the program as well. So as we kind of learn and experiment and as a lot of our clients, you know, get creative in the kitchen, we love to, to share the love and to share all the recipes. I always encourage everybody. If you have a recipe that you really love, that you've created or you haven't seen done before, feeling, feel free to share it. And I always love trying them. I always love getting creative. Sometimes they're a hit, sometimes they're a miss, but whenever they are a hit, we love to share so that you can enjoy your food. And one thing I would also say is to get really creative when it comes to your spices and herbs. They will add loads and loads of flavor. The food does not need to be boring. It does not need to be dull. It could be very elevated with a little pinch of oregano. Maybe it's going to be a bit, little bit of cinnamon or it's going to be, you know, really anything that your heart desires. There's the obvious onion and garlic. Those definitely go to town. Those are. They make every meal delicious, in my opinion. So make sure to Use lots and lots of herbs and spices. Yeah, that's right, Deepa. So it's not to say people can't lose more weight outside of the program. Some people can still release more weight, but it will be slower. Exactly. So because of course you're integrating more fat, because you're integrating different foods that maybe aren't on the approved food lists, then it might be a little bit slower than what it is on the release phase. Because of course, the closer you can follow the release phase protocol, the best results will yield from that. But it's not to say that, you know, moving outside of the program, you still can't slowly and gradually release more of that weight. Mandy here is saying my biggest challenge is achieving deep and REM sleep. Yes, that is a big challenge for a lot of people, you know, in today's day and age. And again, it's because so much bombardment of blue light, so much bombardment of mental stimulation on top of that as well. We're constantly being overwhelmed with information. You know, we log on our phones and there's seven tips to do this or do this for the best success and this and that and whatever. And then we turn on the news or we talk to a loved one or you know, there's so much, just so much coming at you, so much we're consuming that we might not even realize. So it takes away from our deep sleep because our mind tends to wander. And additionally tuning into that blue light in any one of those electronic devices also suppresses the amount of REM sleep we're receiving. So the key to elevate that REM sleep is of course, making sure you have good quality blue blocking materials on every piece of electronical equipment that you interact with. So having a filter onto your computer, having an application, or turning on the night shift mode on your phone if you do need to access it. Ideally, we want to stay away from electronics at least an hour before bed. So that's where I find your it's really important to have a nice wind down routine so that you can indulge in that. Your mind is kind of being taken away from maybe let's say before you were winding down with watching an episode mode on Netflix, where now let's say you're taking a nice hot shower, you're able to read a book, maybe do a meditation, maybe do some journaling. So there's so many ways that we can show up for ourselves. That's a mode of rest and relaxation that actually doesn't take away from our sleep when it comes to the deep sleep component, something that is such a game changer. And I know it's a little bit invasive, it takes a little bit to get, get used to, but something like mouth taping. So mouth taping is so crucial in elevating your deep sleep. And not only that, it actually helps to allow your body to access the parasympathetic state more easily. And it can lessen nighttime awakenings, even nighttime awakenings where you feel like you need to go to the bathroom. Because in the parasympathetic state, it really is all about detoxification. It's about rest, it's about rejuvenation. So your body shuts off or temporarily pauses, causes other, other systems in your body that are not conducive to this specific nervous system. So if you do struggle with waking up, let's say randomly in the middle of the night, or let's say you're prompted by nighttime awakening to go to the bathroom. First thing, of course, is doing your best to not drink any liquids at least two hours before bed. If you wanted to have a cup of tea, you know, before bed, whether it's chamomile or valerian root or whatever have you, you definitely go ahead and enjoy that. But really trying to limit your water intake two hours before bed, and of course caffeine intake as well, you could definitely go ahead and enjoy your caffeine, but make sure you are having it at least all your caffeine before 2pm so it doesn't disrupt your sleep, especially if you're wanting to go to bed around 9, around 10pm so deep sleep, mouth taping, that's going to help access your parasympathetic state. And it's not only good for having a restful sleep, it's actually really good for your oral microbiome, which in turn is really good for your gut microbiome. Because our mouths don't have any filtration system. So at night we have no idea if we're catching Z's or if we're catching flies. So what the mouth tape does is it adds a nice insurance policy. So it just allows your mouth to stay closed. It promotes more nose breathing, which in turn is to going, going to help filter all of the air that's coming through from our bedrooms and from our atmosphere. So super important if you're also somebody that is really prone to cavities and you, you know, you've limited your sugar intake, you're eating very clean, you have no idea where it could be coming from. Actually the number one Cause of cavities is mouth breathing. So, you know, it's a very simple solution, very easy. Of course, it takes, again, a little bit of gift getting used to, but it really pays off and it allows you to really enjoy your sleep and wake up feeling that much more rested. And for somebody that, you know, I've had a few clients also say, like, oh, my gosh, this is so, you know, kind of, you know, a little bit scary. I'm a little bit scared to try. But if you are curious, if you're open to it, I would even say to start wearing a piece of tape during waking hours because it does help to settle the nerves. You see that it's not. Not as scary as maybe it seems. And especially online. I know when I first started to get into it, I would Google it and people would have their whole mouth taped and it looked kind of like a horror film. You do not need to go that far into it. All you need is one piece of tape, again vertically along the center of your lips. And during waking hours, you can see how it feels. You can still most definitely breathe, sneeze, speak, whatever it is that you have to do, you could still do with that piece of tape. But I would say try it out like that while you're, you know, awake and moving about. And then it makes it a little bit easier to do in that nighttime portion. So those two things I would say are really important in terms of your REM sleep. Additionally, magnesium citrate can really help increase the REM sleep as well. That's also good for calming the nervous system in the evening. It's also really great at promoting more regular bowel movements. So it has many, many benefits. We do not get enough magnesium in our everyday anymore. Our soils are great, very depleted. So make sure you are using a high quality, good magnesium supplement. And I can go ahead and link the one that I've referenced just now in the chat. If anybody else is curious about integrating it, That is for the American website. I will go ahead and just pull up the Canadian one in just a moment. There you go. Beverly is saying, deepa, how long should one wait between completing the program and restarting it? So after your first round on the program, if you had additional weight that you're looking to release, you can go ahead and start as soon as you're finished the full four weeks of maintenance. So I know a lot of people have great momentum coming off of the first round that they just want to continue into a second round. And the second round doesn't have to go the full 10 weeks. So if you had, let's say 40 pounds to release and you released 25 of it in that first round and you had 15 to go for the second round, whenever it is that you hit that 15 pound mark, that's when you can transition into the maintenance phase. So it doesn't always end up being a full second round, but you want to make sure that your body has been receiving fast fats for a minimum consistent basis of four weeks before going back into a second round. Preeti is saying, I'm transitioning into maintenance soon and have an unexpected trip for four days just as it begins. I'm a little nervous because I don't want any shocks to the body. I almost feel like I shouldn't eat while I'm there. Any tips, suggestions for meals from restaurants? Yes. So first and foremost, do not carry any worry or fear. The, you know, be excited for the four days that you're going to be transitioning and traveling a little bit because it's posing new challenges that you're going to overcome and you're going to have more confidence moving forward. So there are no mistakes to be made. Nothing exists in terms of mistake. It's all a learning experience. So it's going to allow you to show up with more confidence. When it comes to travel, I always say making sure to hydrate lots because you're usually moving a lot more, maybe you're usually embarking on different activities. Having a good quality electrolyte on hand is going to be really important to make sure that you're keeping and absorbing a lot of that hydration. Secondly, when it comes to restaurants, it's good to plan a little bit ahead of time. So wherever it is that you're staying, you want to try your best to book an accommodation that has a kitchenette so you can prepare a little bit of your meals. And I always say it's a good idea to bring like a mini chopping board if you can. And if the place doesn't have a knife, bringing a knife with you, this is more so for like road trips, I guess with a kitchenette, you're likely to find some of those tools, but at least those two things and a food scale so that you can continue to weigh your portions. That's more so in that release phase, not so much maintenance when we're kind of moving away from weighing your food and using more of an interior intuition. If you wanted to have something, if it allows you to be a little bit more confident going into it, I would even Say, to take a container that, you know fills up exactly to 4 ounces, whether it be the vegetables, the proteins, whatever have you. So, you know, whatever fits into this little container that's going to be your 4 to 5 ounce portion roughly. So planning ahead again is going to be really, really crucial. So doing a little bit of research, seeing if there's any grocery stores nearby the area that you'll be staying in, or if you can pac something that's easy to travel with, that requires minimal processing, minimal preparation when it comes to creating your own meal. Something in regards to like cherry tomatoes or maybe it's carrot sticks or maybe it's something that doesn't involve cooking because we tend to have a little bit of less time on our side when it comes to traveling. So easy to store things, bringing something like apples or oranges with you that are roughly 4 ounces in size. So you always know you have a fruit that doesn't need any preparation ahead of time and that you're fully, fully stocked with those things. When it comes to a restaurant, typically restaurants like to give you a double portion oftentimes. So eyeballing roughly 4 ounces of the protein, it's not going to be perfect. And that is totally okay. But it's also really important to know that you have a voice and it's able. It's, it's a good opportunity for you to practice asking for your needs. So 9 out of 10 times I've never encountered a server or a restaurant that hasn't been able to accommodate. So asking if they can cook your protein or cook your vegetables off to the side using broth instead of using oil or even water sauteing them or even roasting them again, they're very, very happy to accommodate. They want you to have a pleasant experience. They want you to trust in their service and they want you to, of course, come back. So asking for what it is that you need, if you are getting a salad, making sure that you are getting the dressing on the side so that you don't have to use it. If, let's say you are in the maintenance or you are in the release, you have the option to mix it or to. And then I like to keep a sneaky fruit in my purse or in my backpack. Again, something like an apple, something like an orange. Because I find most places don't have fruit cups. But if they do have fruit cups, definitely go ahead and opt for that. Ross is saying, I'll be going to Bali in August. Wow, Enjoy. That's going to be such an amazing trip. At the end of the program, I'll be in hotels, so not able to shop or cook for myself. How can I keep myself on track? So, yeah, so some of the things kind of like I mentioned above here, I don't know if there's anything additionally that's coming up for you. If you had questions on that I didn't cover, feel free to unmute and ask if anything additionally is coming up.

No, nothing additionally. I think you've gone through the main points. Thank you.

Okay. Okay, good. Awesome. And as you are navigating in August, also feel free to, you know, whatever comes up, ask it in the Metabolic Reset chat, bring it to the next Q and A on Friday or let us know in real time. We're happy to support. Yep, magnesium threonate is also really, really helpful in terms of getting to bed. Something like a nice calming tea, like a lavender tea or even diffusing lavender in your space. Maybe taking a nice magnesium or Epsom salt bath or even just a regular salt B once a week I like to kind of like just purify my body and dip into a nice bath that I've put in half a kilo to a kilo of salt inside of it. And you want to make sure it's something like Himalayan salt or using like a Celtic salt or Redmond salt. But it just kind of allows you to draw out any sort of purities and it kind of makes you feel like you're a little bit on vacation or at least that's what I like to think in my head as I'm in the bathroom. So it's really great at just purifying. But make sure that you're drinking lots and lots of water and hydrating that whole time because it is also a little bit dehydrating to be in salt water. Wildly beneficial, though saunas are also really great for that too. So I know as we're getting into the hotter months, you're naturally going to be sweating a little bit more. But let's say on the days where it's not so hot, getting a good sweat in through asana is also going to help your body detox proficiently. Again, making sure you are rehydrated and even using something like electrolytes because as we sweat, we also release a lot of salt and some minerals as well. So if you ever do feel a little bit dizzy and lightheaded and but you are hydrating, you don't know what's going on. Make sure to add in a little pinch of Salt, like I mentioned, either the Celtic salt or the Redmond salt or take a electrolyte. Yes. Magnesium oil is also really, really huge. So there's some great topical magnesiums. I can go and share the link here as well. So it allows you to absorb more magnesium, which again, has a very amazing calming effect on the nervous system and it could be a game changer as it is for a lot of people when it comes to that sleep. So I will go ahead and include that link here again for anybody else that is interested. Yeah, Cynthia, stop watching the news and don't miss it. I am on that same train exactly as you are. I've stopped watching the news. I want to say, as of, as of a year ago, it was just felt like the same story on repeat. And anything that is really big, usually family and friends are able to keep me informed and let me know. You know, it's always good to be informed and to of course, know what's going on in the world, but at the same time knowing exactly which sources to tune into so that you're not, you know, over, over stimulating your brain with something that is not improving or motivating you in the direction that you want to go. So, yep, I fully agree with you on that. I feel like I'm much more calm as a result and you're able to do much more good into your community and therefore the world. You have what you can control here and that's what we should focus on. Preeti, can I use dates as my fruit? Yes. So I would say depending on where you are in the maintenance phase. So dates are quite high in sugar, so they typically are something that I like to introduce maybe in the starchy vegetable section. So in the maintenance phase, kind of the cadence I like to recommend is first introducing first and foremost is fats. Fats are going to be the most important thing because of course, your body has been without them for the last six weeks. So you want to go ahead and introduce fats first. So it's going to be typically one new food each day. After the fats. Excuse me, after the fats category. That's when you want to go into the starchy vegetables and sometimes maybe more of the high sugar fruit. So that's going to be something like beets, you can go ahead and do sweet potato, you can go ahead and do parsnips, turnips. A, A lot of people love bananas. So that's a great time to introduce those in as well. And that's when I would go ahead and introduce the Dates. So the maintenance phase, it really is where you're going to get the most bang for your buck. And that's where it's really going to open up for you to explore what meal plan works for your unique body. So where your body is doing its best. So that's why I say if there's anywhere to really get great granular, that's going to be the place. And what I find is, is something that's going to bring a lot of awareness is adding only one new food each day. Typically, I find if somebody is going to react to anything, they're usually going to react within the first 24 hours. If you are a little bit more sensitive or maybe you have an underlying autoimmune condition that you're struggling with right now, that's when I would say even leaving three days in between is really, really beneficial because it could come up up to 72 hours after consuming that specific food. So doing your best to introduce those foods first, and if you have gone ahead and introduced it and you're doing well on it, then, yes, I would say a couple of dates would be fine. I would definitely interject maybe some nuts or additional fiber as you are having those dates, just to stabilize that blood sugar. Perfect. Yeah. You'll be in the second week of maintenance, so I think that'll be perfect. So you'll be able to introduce, you know, a good amount of fats at that point in. And if that's maybe the first complex carb you wanted to include, then, yeah, you can definitely go ahead and have some every so often. But again, making sure you're evening it out with a lot of fiber. Oh, looks like Deepa left us for a fire alarm. I hope everything is all good. I'm sure we'll hear from her very, very soon. Great questions, everybody. Anything else coming? So, the third category, I like to start including any sort of more complex carbs or grains. So the first, I wouldn't even say they're weeks because everybody integrates and enjoys different foods. So I always say introduce all the fats that you'll typically be interacting with, whether it's on your own in terms of cooking your own food, or even if it's buying food out or going out to a restaurant. So let's say you don't usually use tahini at home, but it's in a salad that you really love getting at this specific shop. I would say it's also a good idea to introduce those foods so you know exactly what, how your body is responding. So once You've exhausted all the fats, that's when you want to go ahead and incorporate any sort of starchy vegetables or fruits. After you've exhausted all of those, that's when you can go ahead and move into any sort of complex carbs and grains. So that's going to be your lentils. That could be maybe some things, something like rice or gluten free oats or your quinoa sticking to about half a cup cooked. Once you've exhausted the typical grains and complex carbs that you'll be interacting with. The last category is anything miscellaneous. I like to leave this category last and include things like processed foods, include things like dairy or eggs or the typical inflammatory foods because that's where I find some of the results can start, get, start to get muddled. So you really want to have, have the whole foods, kind of the unsuspecting non inflammatory foods out first before you start adding foods that have maybe multiple ingredients inside of them or maybe are conventionally grown or are something dairy based or gluten based or any one of those things. So I would leave anything that didn't fit into the first three into the last category. And when it comes to introducing eggs, I know eggs are a big topic for a lot of people too. So I know it's difficult to go without eggs for some period of time. When you do reintroduce them back in, try your best to introduce the egg whites and the egg yolks separately. A lot of people react differently depending on which part of the egg they're introducing. The proteins which are in the egg whites are quite different of course from human protein. So that's where I find a little bit more inflammation can come up for some people. Whereas the egg yolks are mainly the fat component. So that's what I find a lot of people tend to tolerate rate better. Any other questions coming up for anybody? Anybody have some fun plans for this coming weekend or getting started or maybe hanging out with some family, maybe going out and having some relaxation time before starting? Super important. Or anybody celebrating coming off of the program? Something that's really important to do is bringing closure, I guess for lack of better words to this experience and to reward yourself to acknowledge all of the hard work that you've put into this program, have put into yourself, have put into your family and find a means of celebrating celebration outside of food. So oftentimes, you know, we, we achieve a milestone or we celebrate and we all go out to eat or you know, we get our favorite foods or whatever have you have that indulgent treat. But I really, I really like to encourage everybody to explore options that are outside of food. But the celebration, the reward part of it still very much needs to exist. Exist. So exploring what that is for you, you know, what makes you really happy, it could be something like, you know, going out for, let's say, half a day to the spa. Maybe it's being able to visit family somewhere that you haven't been able to visit in a long time. Maybe it's purchasing a new article of clothing that celebrates the new body that you've been working, you know, so beautifully for in the last 10 weeks that have passed. Maybe it's a momento. Maybe maybe it's a further investment into your health. So something I like to recommend is, of course, I'm very biased, but something like a health tool. So something like an aura ring or something like a good quality air filter. That is the gift of health that you continue to give yourself. Maybe it's a reminder of the beautiful work that you've done on this program, the milestones you were able to achieve in a piece of jewelry. So every time you look down on that bracelet or that ring or that necklace, you put on those earrings, you're reminded of how much you did to honor yourself with that kind of gift that you now get to continuously wear and enjoy. So super important to bring that celebration component and start looking at different ways that are outside of food. Something that I personally really enjoy as well is doing an outing. So I really love adventures. I like being unplugged. I like seeing new things. So I like to reward myself with a trip. You know, whether it's a trip within my local region, whether it's a trip maybe outside of that, for a different reason, so that you can make more memories and you remember it so much more fondly. Annalise, you're going to Canada's Wonderland. Enjoy. That's one of my favorite places. So fun. Are you. Do you enjoy rides?

Oh, yeah, yeah. Since my kids were young, we used to go to Wonderland all the time. That was camp for them for the summer. So I haven't been in, gosh, five years now, probably. So, yeah, it's going to be great.

That's amazing. Let me know what new rides exist, because I know every year they add something new and something fun. I literally lived there when I was young as well. So I'm definitely planning on going back and seeing any sort of updates they make. So keep us posted. That sounds like such a fun, fun weekend. Small Family reunion with nieces and nephews and my boys celebrating family love. What a beautiful way to spend the weekend. Enjoy, enjoy, enjoy, Cynthia. And how amazing it is to have so much family that we can, you know, be around and connect with new house hunting. Congratulations, Gail. How exciting. I know that that could also be, you know, quite a whirlwind experience, but do your best to enjoy it as best as possible, and I'm sure it's going to be filled with so much space for new opportunities, for new rhythms for you to find as well. I hope the most ease and the least amount of stress in that journey.

I hope so, too. We went last weekend. We saw five houses or houses on the market. Out of all five, one was a maybe, sort of. So we're looking to move out to the country. So that's. We want to get some acreage and we're going to start breeding Australian shepherds. I have two new puppies. We also have a border collie and we don't have our male yet. So. Yeah, so we won't be breeding them probably until next year. But yeah, I want to have lots of space for all these, my fur babies to run and put, play and, and walk with trails. Right. Well, we want to have acreage with, like, woods, lots of trees. And we found one we're seeing tomorrow. It's got, like, trail through it, so I'm hoping it's the one. So it looks pretty promising so far, but fingers crossed.

Holding my fingers and my toes for you, too. Enjoy. And if there's any puppies, please send pictures updated in our Facebook group. I'm personally a huge animal lover. I will highly, highly appreciate, appreciate it. Sounds like you have a very exciting next couple of weeks, possibly next couple of months coming at you and then this program on top of that. So what a fun kind of intro into summer. Awesome. Ed is going into work. I know that sometimes that could be, you know, it could be fun. It could also be fun, you know, for instance, I love coming to these calls every single Friday. I love being able to connect with you. And really what is fun is a mindset. So ideally, I hope that you really enjoy your time spent at work this coming weekend and make it the best that you can. Any final question coming up. And we have one minute left till we are complete with today's call. There's nothing else pressing coming up for anybody. I wish you all a beautiful Friday, beautiful rest of your Friday. Have an amazing weekend that you all are having. Connecting with family, going to amusement parks, riding your bikes do everything that your heart desires and also make sure to honor yourself with the gift of health in all the ways that it exists, you know, within food, but also mentally, emotionally. And I look forward to connecting with you all this coming Friday. Bye, everyone. Have a beautiful day. Thank you. Do.