Weekly Living Light MRP Q & A [Mar 1, 2024]

Hi, marcella. Hi, Deepa. How are you? I'm well.

How are you?

Good. I'm good. We have a quiet day today. This hasn't happened ever. Oh, okay.

I was like, I tried to join last week, but work just got crazy. Sometimes I never know how my Fridays.

Are going to go.

But today I thought, you know what, I'm gonna, I'm gonna just do it. So.

Yes.

Awesome. Well, I'm glad you joined. It's one on one session for you, so you're lucky. Well, okay.

Well, you never know who might join and you know, but sometimes people come.

In a bit late. But by this point we usually have at least 12 people. I don't know, I'm like, is it a holiday? Like, oh, here somebody else has joined.

So maybe it's the sunshine maybe. Right.

It's a beautiful day outside. So.

It is. It is. Yes. So I'm excited. I'm gonna start my loading phase tomorrow.

Okay, good. So I was just gonna double check.

Yes.

You received your package.

I did.

Did you read the first part of the manual?

The entire thing. I made notes. I'm ready to get all my stuff today. Yes.

Okay, good.

Then shop for the week. So, yeah.

Okay, good. So what? Welcome, Nadia. Nice to see you here.

Hello.

Hi, how are you today? Hello.

I'm great, thank you.

Good, good. So we have a quieter session today, so I'm kind of gonna just do like private Q A with the both of you unless someone else joins in, which is, you know, totally cool. But I know you both are on different parts of your journey, so. Which is, which is totally fine. But yeah, I can answer any questions that you both might have.

Nadia, if you want to. Go ahead.

You know what? I really don't have any questions right now that I could think of. I did one round of the program already. I'm at the second week of the second of the program of doing it over. Yes, yes. I started another round and I'm in the second week.

Okay.

It's a lot easier the second time around because you got your meals in place. I do a lot of the bulk. Bulk cooking, so that's in place. My main focus is sleep.

Yep.

And also losing weight. But sleep is also something I'm. I'm still working on. But really, no question right now. I just thought I'll hop on and see what other tips you have to share for us. And that's pretty much it.

Yeah. So, you know, with sleep, have you watched the module on sleep?

Yes, I did.

Okay, good. And have you tried to implement you know, some of the recommendations.

Yes. So I do the mouth taping, the binary beads, I wear the eye mask sometimes I put the lavender on. A lot of the deep breathing yoga exercise before I sleep and try to make my room cold. My problem is it takes an hour for me to wind down and by the time I get up, it's, I'm, I'm only, I'm getting on average six hours of sleep.

Okay, so you, what time are you going to bed?

I'm in bed by 10.

Okay, so is that when you start the wind down process?

Yes.

Okay, so an hour before, like from 9 to 10, what are you typically doing?

I'm usually just cleaning up the house. I try to avoid the screen. I do get my nighttime calls. My boyfriend will call me at that time, but I have the screen, the blue light blocker on there and I don't even look at the phone. I just kind of put it on speaker and that's not usually long. That's usually like a 20 minute call. Aside from that, it's cleaning up, preparing for the next day. I try to avoid the TV and any electronics. And I also at my, I put the red light on so I have a bulb that does multicolor lights and I just kind of choose red as soon as the sun sets. And so I'm slowly getting there. I improved from, you know, four to five hours of sleep to now six hours of sleep.

Okay, good. Yeah. And you know what I usually recommend is like, you know, trying to just start the wind down process maybe a little sooner for you. Right. Even if it's just 15 minutes. Right. So trying to, you know, start that process at 9:45 versus 10. Right. And so like are you lights out by 10 and then it takes you an hour to fall asleep? Is that.

Yeah, it's lights out by 10, eye mask is on and I'm just lying there. Yes, exactly. It's exactly that. And I mean I've tried the room being cold with multiple blankets. You know, I find if I put a heating pad on, I fall asleep faster because I like the heat. Yes. I've even tried getting outside a little bit more first thing in the morning. Lunchtime. Except right now, but lunchtime. And as soon as I'm done, work. So I work from home and the biggest issue is I'm at my desk constantly. So I try to get up at least those three for sure those three times, if not for meals or you know, wash and break or whatever, to be outside for at least 2, 3 minutes at a time.

Okay. Okay, so that's good. So you're doing a lot when you have a hard time falling asleep or is there a lot on your mind?

No, not really.

Okay, so that's good. Have you tried, like, any meditation? Bedtime?

I'm sorry?

Meditation or breathing? Yeah.

So I downloaded an app that's called. I think it's a somatic app.

Okay.

And they do different, like, meditations prior to sleep. So the. There's one meditation where it does, like, kind of like a check through your whole body. I've done that, and I've done one where it's a quicker one for, like, 15 minutes or so. I've done those.

Okay.

And sometimes I just put on. If I'm tired of hearing the binary beats, because I'm not really crazy about them, I just put on the, like, nature sounds or something and just have it automatically shut off in an hour.

Okay. So there's something else that I'll recommend to you, which you could try. It's called Brain Tap.

Okay.

It's basically like. It's not really, like, binaural beats, but. But it's kind of like hypnotherapy almost, where you're listening to something, but it's putting you. They have different tracks, so they have a whole track for sleep. Okay, I'll. I'll share that. That link with you in the chat. Let me just find it here. That could help. And then. Do you have a aura ring?

No, I haven't purchased that yet.

I do have Galaxy Watch, and I.

Sleep with that to try sleep.

Okay.

And that's how I know I'm getting the six hours.

Okay. Okay. Do you feel rested in the morning?

Well, today I do some. Most times I don't.

Okay. So pay attention to that as well. And, you know, try to, like, if you're cleaning up the house the hour before, try to do something like maybe a warm bath. Right. Or maybe like the Brain Tap, for example. Right. Or reading a book. Right. I know obviously, like, stuff needs to be done before bed, but, you know, try. Try to do something more relaxing, maybe before bedtime.

Okay.

Okay.

I'll put the link for the Brain Tap in here as well. Thank you. Welcome. Okay. Who else has questions? Marcel?

I. Yeah, I would. I would love to. Thank you so much. I'm very happy to be here. And as you know, I am just starting my journey. Tomorrow is my first time, and I will be going into the loading phase tomorrow and Sunday. My main questions are, as you know, I. Or if you remember, I'm vegan.

Yep.

So my concerns around protein and not always eating tofu every day for lunch and dinner, I have concerns about that. And my other issue is I cannot consume protein powder because it just makes me sick.

Okay.

So I wish I could. I think that would alleviate a lot of my issues, but that's my main concern.

Okay. Yeah, great question. So you don't eat eggs or dairy, right?

I do not.

Okay. So your protein sources, if you don't can't consume the protein shakes, then for dinner, like when you do do tofu, you're gonna do six ounces, not four.

Okay.

Okay. So just make note of that. Even the, you know, edamame or tempeh, like some of those other proteins, you're going to do six ounces.

Okay.

And then the other protein sources that you can do just because you're vegan is 6 ounces cooked beans or lentils or legumes. So chickpeas, black beans, kidney beans, navy beans, whatever.

Any kind of bean.

Any kind of lentil or bean. That will open up a lot more options for you.

Okay.

And that six ounces cooked.

Okay. I can do that.

Yep. So that can be much easier for you.

Thank you.

You're very welcome.

Thank you.

Any other questions? Do you. And then for the loading days, let me just check one thing here for you. So for the loading days for you, Marcella, you don't need to get to 5,000. For you, specifically around 3,000 to 3. Like. No, sorry. 3. Around 3,500. 4,000 is going to be good.

Okay.

And focus on foods that are higher in fats. Focus on, you know, grazing throughout the day rather than three large meals. I know there's people here that have done the loading before, so I don't know if anyone has any tips for Marcella. It is probably one of the harder parts. I know some people really look forward to it, but it is one of the harder parts of the program. But, you know, just really pace yourself rather than trying to, you know, eat everything all at once.

Yeah. Mentally it sounds good, but eating, get. Getting to eat all that food sounds really appealing. But then the thought of eating all that food is like, oh, no.

Yeah.

Okay.

Yep. So just.

I'd be happy to hear if anyone has any suggestions or.

That'd be great.

I would say start early. Get up early and start early because it sounds great. I. I mean, I ate everything that I could possibly enjoy, and then by the second day, I didn't want to see any of it.

So I would say start early.

Yeah, that would be my biggest Biggest takeaway is definitely start early.

Thank you.

I was going to say just try to front load your food. So try to get as many as you can early on because then you don't want to be like, you know, nine o' clock trying to get a thousand.

Okay.

Front load the day had the same concept that not hearing. But, yeah, good luck.

Sounds good. Thank you.

And then also, like, thanks for those suggestions, ladies. Those are. Those are great. And then also, smoothies can be a great way. So, like, if you make like a smoothie and put like, you know, almond butter and nuts, and I know you don't do protein powder, but, like, you could do banana. Right? Like a fruit smoothie, like, that'll really help get those calories down, too. When you drink it, sometimes it's a.

Little easier, especially first thing early in the morning. It's kind of hard to choke down some food.

Exactly. So, like, you put avocado in it, you can put a nut butter in it, you can put berries, banana. Right. So like, just really pack it with, like, good, healthy fats. Okay. And that can really help. And then you can sip that. Right. Like it's. Yeah, it'll be a little easier to.

And I do like coconut milk cream, you know, in the can. That'll make it tasty. Okay, great.

And then remember to fill out your journals in the Practice Better app. So that way also for the loading days. Yeah, because. Well, so for the loading days, like, if you put it into the journal, most. You know, there are more comprehensive apps like My Fitness Pal or Chronometer, which can track calories for you. It's just the two days that we want you to track calories. The Practice Better app, when you put, like, if you put like a can of coconut milk, it will track calories too. It's not as comprehensive as the other two because with the other two, you can scan certain foods and it'll, like, automatically calculate the calories. So, you know, you can kind of take your pick in terms of which app you want to use to calculate calories. But yeah, if you want to start just getting practice with the Practice Better app, you can do that during the loading days.

Great, I will do that. And I might use it with the My Fitness Pal just to make sure that I'm on track with my calories. And like, I believe it was. Melissa may have said that it's not late at night trying to consume as many calories as I can.

Exactly. So as you're eating, like, just input it. So then, you know, like, okay, I Have X number left. Right?

Okay. Yeah, Great. Thank you.

Yeah. And remember to take your spray.

Sometimes we'll forget seven pumps for the first two days.

Yeah. Make sure you give it a good tap. And then when you first use it, like, you know, you have to prime the pump. So you might have to just spray it a few extra times to make sure something comes out. Yeah.

Okay.

And then, yeah, you work, you work from home, so, you know, it's not as much of an issue. Sometimes for people who don't work at home, they have to. I recommend purchasing like a spray bottle from like Amazon and dumping a little bit in there so that they can keep it in the purse if they're on the go.

Oh, you know what? That is a great idea. I think I will do that. I do, you know, head to the office two days a week. So I'm gonna need that. So that's great. Even those, like travel size bottles.

Yep, exactly.

Oh, that's brilliant. I have those. Okay, thank you.

Because even on the weekends, if you're, you know, out and about, especially that 2pm Dosage. Right. The 7 and 9, most people are at home, but the middle of the day, it can be a little tricky sometimes.

I'm gonna do that. Thank you.

Melissa. Go ahead.

I was just gonna say I actually put a timer in my phone so that every time I had to spray it would remind me. Because sometimes you just get so caught up in work. Or I'd be like driving somewhere and it's two o' clock and I'm like, oh my God. But you know, I always have the spray with me, but I put the timer in my phone so that it would notify me each like three times a day when to take the spray. So that was helpful. Helpful for me.

Thank you. I, I did that. I think that was a tip in the, the manual. So thank you very much. Yes, I did. I did get that started. Good, that's wonderful. Okay, this is all very helpful for me. Thank you.

Yeah, you're very welcome.

Being a first timer.

And then also, you know, just when you start the release phase, like an adjustment for people is not cooking with oils. So cooking with broth or water, like it. You know what, just one thing to note it, it's. Is that it evaporates. Right. So you kind of have to keep pouring it sometimes. Like, especially if you're doing like a stir fry. Right. So that things don't stick. Just keep pouring it so when it evaporates, you know your food won't get burnt.

Okay.

But that's just like, you know, the first day or two, and then you'll get used to it after that.

Okay.

Yeah.

That'S great.

Yeah, no worries. What other questions do you have? How's everyone's maintenance going? If you're on maintenance, I know, Melissa, you're on maintenance. How's that going? I know you've started introducing some new foods.

Yeah, I think most of the foods I've tolerated fairly well. My weight is fluctuating about one to two pounds, but it's still staying within the same point. So I think my set point is pretty much there. Yep. I think the only thing that might be giving me some trouble is dairy. I had cottage cheese with some of my fruit, and I don't think that settled well. But for the most part, I think everything else that I've reached has been okay, so.

Okay, good. And one thing that I usually recommend is, like, sometimes it might be like, you know, you tried it. You felt like it didn't really settle well with you. Try it again in about two weeks, and if that same reaction occurs, then it could be like, oh, okay. You know, it probably didn't sit well with me, but if it didn't, then it could have been some other variable. So just try it again and see how it sits with you.

Okay.

Yeah.

Very interesting. I. Yeah. I'm looking at this also as an experiment just to see, because I have. I don't think I was aware of how off I've been feeling until it sort of just dawned on me one day. I woke up and I thought, something doesn't seem right. But I. I think I was just going and going and really not paying attention. So I think this will be very insightful as to, you know, what is sort of happening with my food.

Yes.

And that's like, a insight for a.

Lot of people is. And that's why we say, like, the maintenance phase is sometimes more important than.

Yeah.

That's when you can really increase your awareness in terms of how certain not just foods, but behaviors impact you. Right, Right. So, you know, like, the example that Melissa just gave. Right. Like, I don't know if I. Well with dairy. Right. So. Or even gluten is a big one. Right. People will introduce, like, gluten back in, and it's like, oh, that didn't sit well with me. Right.

Yeah.

So really paying attention to how you feel when you introduce a new food back in. And that's why we recommend one new food a day on the maintenance. So you can really see how that food impacts you and if something happens, then you know that it's, you know, due to that food. Right. Whereas if you introduce two or three things, then you don't know what's causing what. Right. And with the maintenance, you know, usually for most people, like I tell them, just experiment with whatever you want to try and, and pay attention to how you feel. Number one, if you have an aura ring or you know, some kind of sleep tracker that pay attention to that. Right. Because sometimes a great example is alcohol. Right. Some people might want to have a glass of wine and they'll notice that their sleep numbers really plummet or change. Right. Or that their heart rate really increases. So, you know, pay attention to objective data too. Right. So how you feel and objective data. Sometimes some people might notice, you know, they had a little bit of rice and it's like the next day the scale's up like three to four pounds. It's not that you had three to four pounds of rice. It could be the inflammation that that food's causing.

Oh, okay.

So just like little things to look out for.

Okay, great. Thank you. I just want to mention in the beginning of the call you, I believe, mentioned to Nadia, if she did the sleep module, are the modules, Are you referring to the ones that are in the manual?

So those are just, that's just like a written bullet points in terms of what the video module covers. So let me just share my screen with you.

Do, do I have access to modules and are they on set dates? If I can just get some information on that, that would be great.

Yep. So basically let me just double check because we should have added you to the module. So do you know how to log into the Practice Better app? Right. Yes. Okay, so when you log into the Practice Better Better app. Yep. You've been added to them. Looks like you've already watched a few of them.

Oh, okay.

Kitchen clean out and. Yeah, yeah.

Okay.

So every.

So those are the modules.

Exactly. So like every week or so, sometimes a bit sooner, we release a new module and you know, it covers a different topic. Right. So the first, the first module that we kind of release is more so related to like just getting you prepared and started. And then there's declutter and kitchen clean out and then the next one will be program overview, which should be getting released to you shortly. Okay. And then. Or if it hasn't already, and then the next one after that is the autonomic nervous system. So yeah, every week you'll kind of have a new module released to you which is going to go deeper into certain topics. Great.

Okay. Thank you.

You're welcome. And if there is like a particular module, because you can see all the modules that are going to be released here. And if you're like, oh, I really want to watch that one, just message us. Your coach is Annalisa. So she's going to be, you know, she's probably been in contact with you. Just message her and ask her to unlock it for you and she'll be able to unlock it for you.

Okay, great. Thank you.

You're welcome. Hey, what other questions do you all have? Questions, Comments.

So a couple things that I wanted.

To just touch on. If nobody has any questions, you can also type them in the chat. So here someone was typing, there's vegan protein powders available. Healthy Planet carries them. Yeah. So while you're on the program, for those of you who are vegan or vegetarian, we do recommend supplementing with the. The protein powders. Of course, you know, for Marcella, if you don't tolerate it, then that's fine. The protein powder that we recommend is just a straight key protein. So the ones that Healthy Planet, um, if you are going to get one from there, then make sure it's just straight pea protein. Because a lot of the vegan powders are. Protein powders are like, you know, hemp and rice. And we don't want you to have all of that on the release phase. We want you to stick with a more cleaner vegan protein. So I don't know who Cres iPhone is, but, you know, if you do need a protein recommendation, if you are doing more vegetarian proteins, then I can send over a link for the pea protein. Okay. Nadia is asking, is there a reishi powder that has all five mushrooms? So there is a five mushroom blend that you can add to your coffee. So the five mushroom blend, it's a powder and it has reishi mushroom in it. Lion's mane, cordyceps, turkey tail, and the fifth one I can't recall off the top of my head. So, Nadia, if you're interested in that, I can send you a link for that if you'd like. Okay. What other questions do you all have? So one thing, if you guys can just continue to type it in the chat or unmute if you have questions. But one thing that I did want to touch on today is lighting. So lighting is a really overlooked topic when it comes to health and it's something that you can very easily optimize. So specifically what I'm talking to is getting the right type of lighting at the Right. Type of time of day. Okay. So at night, darkness is really important. Right. Because that's how we optimize melatonin production. Right. So if you, you know, just with the modern world that we live in, many of us are exposed to screens right before bedtime. And so, you know, of course, ideally, we would want you off screens one to two hours before bedtime. But if it's not possible, if you're working or, you know, want to just enjoy, like, a movie with your family, like. I understand. Right. But there are ways that you can mitigate the exposure of that blue light. Right? So blue light, it's not that it's bad. It just has to be the right blue light at the right time of day. And nighttime, we don't want blue light, because when we get too much blue light, it inhibits our melatonin production and affects our sleep. And melatonin, you know, a lot of people know of it as a sleep hormone, but actually, one of the most important roles for melatonin is that it's an antioxidant. So, you know, a lot of it helps. And what. What an antioxidant is is that it helps with your immune health. It helps with getting rid of certain molecules that accumulate during the day that can be harmful to our health. These are called free radicals. Right. So melatonin is actually more important for your immune health than it is for sleep. Okay. So even things like, you know, the scary C word, cancer, Right. If we don't have good melatonin productions, then that can, you know, put us at risk for things like this. So for those of you who have a family history, really, making sure that we optimize melatonin levels is important. So, you know, ideally, like I said, no screens one to two hours before bedtime. But if you do happen to be on a screen, if you're on your phone, for example, like iPhones, like my screen right now, if I press my power button three times, I have it set up so that. Sorry. Sometimes, obviously, when I want to demonstrate it, it doesn't work. When I. When I press my power button three times, my screen turns red. Okay? So there's basically no blue light. If you have an Android, you can download an app called Twilight, which will have a setting that makes your screen red. Okay, so that's one hack for your screen, right? For your computer, there's a website called Just Get Flux, and I can put that link in the chat. And with Just Get Flux, once you download it on your computer, like right now, I have a Setting that my screen is not like that bright white screen. It's got, like a little bit of a yellow filter. So it's not as harsh on the eyes. Because what happens is our screens are abnormally high in blue light. Like the sun, when you go outside, it has blue light, right? But it's not like a peak. So I'll show you what I mean. One second. Let me pull it up. So this filter on my computer kind of eliminates that drastic peak. So let me share my screen. So when we look at computer screens or phones, this. See how it's like a drastic peak in blue light, right? So once again, it's not that blue light is bad, but during the day, we do want to have blue light during the day, but this peak is very stimulating to our brain. So if you are on a computer a lot, then during the day, I would recommend downloading the flux that I just. It's like an extension that helps you. You know, for me, for example, like, it's on right now, and like I said, it just puts that filter so that now instead of getting this huge spike in blue light, it's more like this, right? It's more even. Okay. So, you know, you really want to make sure that you're optimizing lighting. So the other way to optimize lighting during the day is you want to get sunlight exposure during the day. So the times of day that it's most important is within an hour of waking. And on a bright sunny day, all you need is like three to five minutes outside, right? You don't have to be walking. You can just, you know, stand outside, enjoy your coffee outside, right? I know we're in winter right now, but bundle up, like, wear a jacket, right? And you don't want to be wearing sunglasses, because when you wear sunglasses, it actually blocks the uv. And the way that your brain receives light is through your eyes, which then communicates to. To a part of your brain called the suprachiasmatic nucleus. So if you wear sunglasses, then your eyes can't communicate to your brain in terms of what day time of day it is. Okay. Another important time is midday, right? So around noon. We should do these calls outside next time. So around noon, right? So once again, just a few minutes outside, right? And then another time of day is close to when the sun sets. So if you can't do all three, right? Because sometimes it's hard for me to do all three, to try to at least go out in the morning, right? So I try to go for a morning walk Almost every day. If I can't, then I'll try to stand outside for a little bit, but really try to, you know, get sunlight exposure throughout the day because we spend way too much time indoors. Right. And that helps your brain know what time of day it is. So for a lot of you who struggle with sleep, controlling our lighting is going to be really helpful for you to optimize your sleep. Okay. So if you are, you know, on TV screens, then you can use these glasses. These are called blue blocker glasses. They're, you know, really helpful to wear two hours before bed. Another big thing about lighting is it when we get the wrong type of lighting. So when we get too much blue light at bedtime or at nighttime, then that dysregulates our hunger and appetite hormones. And so we're going to feel like a lot of people engage in nighttime snacking. Right. We're going to feel like we need to snack and it really disrupts our metabolism. Okay. And then it also helps optimize melatonin production. So I'll put a link to these in the chat. You know, they. I know some of you wear glasses so you can do prescription lenses if you wish, but these are a great investment in your health because it, you know, obviously the cheapest thing would be just avoid the blue light. But, you know, I'm sure every single day that's probably not possible for all of you. Okay, so any questions about that? Marcella, did you. I think you had raised your hand. You can go ahead and.

I. I did. Thank you. My question was about those glasses. I saw the photo and I wondered if that is an option to wear blue blocker glasses while you're watching either television or on your phone or at your computer.

Yep.

Oh, okay. I mean, I have. My computer glasses have some kind of blue blocking on them, but I'm not sure if that's enough.

Yeah, so like, oh, I don't have them here. Oh, yeah, I do here. So, like, see, I don't know if you can see these. These are like slightly yellow tinted.

Yeah.

Yeah. So these are good to wear during the day if you're in front of your computer, if you don't have that Flux app. Right. So for me, I don't really need these because I have the Flux app. So it. It gets rid of that spike in blue light, but it's not going to get rid of blue light completely. So at nighttime, these are useless. Okay. So at nighttime you need the lens to be red.

Okay.

Okay.

Thank you.

You're welcome. So flux I don't think there is an app for the phone. So if you have an iPhone, you can put it in this red mode. I'll share a link in terms of how you can put it in the red mode. But if you have an Android, then you can download the Twilight. For the iPhones. I'll put that link right now. How to turn your iPhone. Okay, here we go. So it's just like really simple things, right? And for the most part, like these are things that you do once, right? Like you to set up your phone to turn red. Like if you're using iPhone and you do it once, right? And then you don't have to worry about it again. Right. The red light bulbs. We usually recommend red light bulbs instead of regular light bulbs. Specifically in the evening, one to two hours before bed. Right. So the red light bulbs, once again, are not going to have any blue light. Right. So the red light bulbs are great to use because once again, it minimizes that blue light. Okay. So, you know, I know Nadia had mentioned in the beginning of the call that you can order some off Amazon, which basically comes with a remote. So at night you can change it to red. And then during the day or, you know, earlier on in the day, if you need it to be brighter, you can change it back to like the soft white. Right. You can even change it to blue or green, whatever fun colors. But at night, you want to make sure you use red and try to also at night minimize overhead lighting. Because when it comes to lighting, so the intensity is important and the direction. Right? Because if we're using overhead lighting, then that overhead lighting shining up above us and that signals to the brain that it's daytime outside. Right. Whereas when we use lamps, the light is coming more horizontally. So it signals to our brain that it's time to wind down. Right? Because when the sun sets, like it's not shining up us from. Shining up at us from ahead. It's like on the horizon. Right. So the direction of lighting is important too. There's going to be, you know, lots of information now that you know about this. Like, you'll hear about this, like in a lot of different places. So there's, you know, I know pretty famous author who's going to be releasing a book in the next few years about this. You know, this is a pretty hot topic right now. Yes. So, Nadia, the five Mushroom blend, I'm going to send that to your email. It's through a platform that we use called Full Script. So I'll send, I'll send it through to you through email. What other questions do you all have? Questions, Comments?

Deepa, could we also have the. The five mushroom blend information that you were going to send an email?

Thank you. Yes. Yeah. Kelly, for you in the US I'm just going to send you the website because the platform that I'm using for Nadia to order, it's only for Canadian clients. So for you, I'll send you the actual website.

Wonderful. Thank you.

You're welcome.

If there's no other questions, I wanted to talk about something. I remember that you had given me Neuromag at one time when I fell. And I noticed that it actually helped me fall asleep faster. Is that just my thinking or.

Nope. So the neuromeg. The. So the Neuromag contains something called magnesium threonate. And magnesium threonate is a type of magnesium that crosses the blood brain barrier. So basically it can be really helpful with sleep.

I was listening to Nadia earlier and I have all those issues myself. And even in my DNA testing, we learned that, you know, my circadian rhythm and all the issues. So is Neuromax something that I can take on a regular basis or do you have any concerns?

Yep, you can totally take it on a regular basis. Most people are deficient in magnesium, so if you found it to be helpful in terms of optimizing your sleep, you can, you can certainly take that.

Okay. I also found that it helped me with my brain fog.

Yep. It will help with that as well. Yep.

That's great. Okay, I'm gonna order some more. Thank you so much.

You're very welcome.

Oh, and if I may share that I am down £40 now from when I started. Yes.

Wow. And for you, it's been a couple of years now.

Yes. On March 13th will be two years.

Thought so.

Yeah, I know I had a lot of hiccups. One time I fell. I passed out.

Yes.

Then the whole thing stopped again. And it's like I had a few hiccups here and there, but I, you know, I did it slowly while listening to my body. And. And so that's one good news. And the second news, I know we haven't talked for a while is me and my husband are also working with a therapist.

Okay.

Communicate better. So, yeah, so that has been a very good thing for us as well. And I'm actually recommending to my son and his girlfriend also, like, get a therapist right now.

Yeah.

Because it's. It was just a very tiny little things that we were missing in communication.

Exactly. And it's a huge source of stress for a lot of people. Right. So, you know, really optimizing our relationships is. Is huge. Right. Because it. It's a significant source of stress for a lot of people, and it's just.

It's stress that you don't realize that it is there because you still look at your spouse as your loving partner and. And all of that. But there's these little. Little bits of. It's not. The rejection is not the right word, but little bits of miscommunications.

Yes.

Where you, you know, start feeling this disconnect. Disconnect. And then that builds into some sort of resentment. And we've been married for 22 years, so, you know, when you've been together for so long and then you become each other's buddy, but then you miss your partner who used to drive you to Santa Cruz, you know, just to take a walk on the boardwalk. Yeah. So we're. We're working on it now, so it's really exciting for our entire family.

Oh, that's so nice. I'm so happy to hear that, because I know that was a huge source of frustration for you.

Oh, yes. Yes. Still is. He still has the key. Has a lot of, like, he has a ways to go right now, so. But we're at least you know, starting to communicate better and understand each other better.

Good. Excellent. I'm so happy to hear that.

Thank you for the opportunity, for sharing. Thank you.

Yeah, of course. Who else has questions? Brooke, welcome. Nice to see you. Any questions?

A little trouble getting on, but I finally made it.

Okay.

Well, it seems like today it is officially £20.

Congratulations.

So I think I'm three weeks in.

Yeah, you're about.

You're. Yeah, you're out around day 21.

Yeah, I. I know it's all in my head, but I don't feel like it's that big a deal, because after my surgery in August, I gained all that weight, and it was like a runaway train of gaining weight until I started this. So I feel like I'm back to where I started back then, and now this feels like, oh, now I'm really losing weight, like, after this.

Yes.

I don't know if that makes sense, but that's, like, psychologically, that's what's going on.

Yeah. And, you know, one thing that we really want you all to do is celebrate your wins. Right. Whether it's 5 pounds or 10 pounds or 15 pounds. Like, just if you think back to the last. Because sometimes we're so hard on ourselves. Right. So, you know, sometimes we're like, oh, I just only lost ten pounds. But when we think back to the last time that even happened.

Right.

You know, for a lot of people, you can't even remember. Right. So I know sometimes some of us want more and more and more. Right.

Which you'll get there.

Right. But you got to celebrate the journey and celebrate the wins and not with food. Right.

So celebrate your wins by buying a new.

Yeah, Right. Like, you know, getting yourself a massage or, you know, buying a new piece of jewelry to anchor, you know, that achievement.

Yeah, it's hard to celebrate without food. That's been my tradition, like going out to dinner or breakfast or something like that. And here the weekend is coming up, and that's, like, my weak spot, too, is weekends.

Yes.

Anybody had this thing that's happened the other day, I had to go to. I didn't have to, but I went to this really nice reception for musicians, and it had incredible food. But I ate my dinner before, like, you know, and there was. There was a salad there, but it already had dressed like there was nothing there that I really could have eaten, but so I didn't. I got seltzer water, and that was it. But the next day, like, visions of.

That food were, like, haunting me. I like, I didn't eat it.

Why are you still in my brain? These cute little hors d' oeuvres and desserts and everything. It was like they got in my head, and I used so much resistance and willpower to not eat them, but they're still dancing around.

Yeah. So thank you for sharing that. So I would love the community to chime in as well, but a few things is that number one is really, you know, I think, coming, and it. It takes time. Right. It's a journey. But really, you know, I know a few weeks ago, we did the identity exercise, so if you haven't watched the recording of that Q and A, I would do that, which was really powerful. Number two is really coming to a place where we. We have control rather than the food controlling us. Right. And if we do want to eat something like that, it's from a place of empowerment and choice. Right. And not from a place of reactivity. Number two is a. Three is differentiating between the release phase and the maintenance phase. So on the release phase, you know, it does sometimes feel like, oh, this is so restrictive, but it's not forever. Right. So when you're on the maintenance phase, you can enjoy some of those foods. And, you know, one thing that, you know, we really try to emphasize, because I feel like, it's very common with people in this community is they're all or none type of personality, right? Where it's like, okay, I want to enjoy like a piece of cake. And like, oh, I enjoyed it. That's, I gained five pounds or whatever, two pounds. Now, like, that's the end of, you know, I might as well just eat everything. Which is just like self sabotage, right? Whereas like, okay, if you made the choice on maintenance to have that piece of cake or whatever it is, make it from a place of empowerment, enjoy it, don't stress about it. And then the next day you get back on track, right? So it's not that you can't enjoy those, you know, beautiful little or d' oeuvres that are dancing around in your brain. You are going to be able to. And it's a, you know, just having more awareness with how certain foods impact us making healthier choices when we are out. So that salad, whatever, if it looked really delicious and nice, you can have that on maintenance, right? So, you know, just a few thoughts there. I know Melissa had a few thoughts as well. Go ahead.

It's, it's funny because the whole time I was on release phase, all I wanted was French fries. Like, I was just like, I just want French fries. And I see it everywhere. There's like commercials, like McDonald's french fries everywhere. It was like haunting my dreams. And I just like, I think it's maintenance. And then I'll have like my like French fries. And I'm three weeks into maintenance and I still haven't had the French fries. Like, I actually don't even miss it. Like, it's to the point where I'm like, should I still get the French fry? Like, I don't even know if I care to even have it at this point. You know what I mean? And it's like, I know, Brooks, sometimes you think about like, okay, I'm kind of back to square one. I, you know, I don't feel like celebrating the success. But it's like, you know, even just three pounds or five pounds, it's like in that direction of where you're going, that's a success, right? So you don't have to look at the, the large number. But even if it's just one or two pounds in that direction, you know, you're going in that direction. I went to a wedding reception on the weekend and I didn't partake in anything. Like, I just, I don't know. There's something that triggered where I'm like so happy with how far I've come that I don't feel like I want to derail it. And, yeah, you know, I could have had, like, one piece, but there was. There was like, almost like a feeling within me that I didn't need it. So once you get to maintenance, you might see that those things might not tempt you even anymore. It's just because you feel like you can't have it now. But then when you get there, then you're like, I don't think I even really want it.

So.

So hopefully that helps.

Yeah. So helpful. Thank you, Melissa. Yeah. And your taste buds change, right? So within seven days, like, you're the cells in your mouth and on your tongue, they replace themselves, right? So all cells die and have a different lifespan, right? Like, red blood cells are 120 days. It's the cells in your skin, in your mouth are. Are seven days. So, you know, one. I remember one client had told me, like, she loves cookies, and then, like, on maintenance, she had a cookie and it just tasted way too sweet, whereas in the past, she would have had, like, two or three of them. She had one bite, and she's like, I'm done. Right? So your taste buds change and your mindset changes. And I think something really important is just making that commitment to yourself. And really, sometimes in those moments when we do feel like having a particular food and if we make the choice not to, is coming back to your why. Okay, everyone wants to lose weight, but why? For what reason? Right? So going like, seven layers deeper, right? Like, okay, I want to lose weight because I want to fit into my clothes better, but why? Right? So ask yourself why again. Right? So try to ask yourself why, like, six to seven times, right? Is it because you want to be able to travel? Right? And, you know, you want to age gracefully? Maybe you want to, you know, be able to play with kids, grandkids, nieces, nephews, right? What is that? What is. It's always a deeper why. It's not about that number on the scale. It's about a deeper why, right?

So I have something I just recently learned to add to that. So when you have your why, and we can all have, like, lots of whys within that or like an umbrella to that is, what are we saying yes to? So if we looked at all our whys and then said yes to living proof in that yes, there's gonna be times like, I don't. I don't want to go for a walk, or I. I don't. I.

Excuses.

So, yeah, like, the dancing Hors d'. Oeuvres. But I. There's this new phrase I'm using that is not mine. I borrowed it. It's called a beneficial discomfort. So if you can reframe that one craving or that one time that you just hurt, you're having difficulty, this is just a beneficial discomfort. It's not going to last forever. It might not even last more than a minute, but it falls under the umbrella of your yes. What have you said yes to? You just have to remember to do it. It's part of.

Yeah. And, you know, one thing that we, you know, talk a lot about is like, breathing, right? This is why we talk a lot about breathing. Because when we get more grounded, when we get more centered, when we connect to our breath, like, like you said a lot of times that desire, it's like the clouds, like in the sky, it just passes, right? And, and so we don't react to that desire. We. We, you know, take a moment to pause and, and reflect. And, you know, maybe we have a glass of water or herbal tea instead, or we go for a walk or we journal about what came up for us, right? You know, childhood trauma sometimes, and the way. And it doesn't even have to be like major trauma or anything, but sometimes just the way, you know, food was shown to many of us as a sign of love, right? Like, or when we're upset, it's like, maybe our parents gave us ice cream. Like, we were at the mall the few weeks ago in Aaron Mills, and there was this little kid, poor guy is like 5 years old. He was crying and he was having a tantrum. And you could tell, like, you know, obviously, I'm a parent. I don't judge. It's hard, right? We don't know how. It's out in public. Like, the parents were like, you could tell they were frustrated. And, you know, I can't remember his name, but we could over. We overheard the conversation and it was, you know, basically they were trying to bribe him with ice cream that, oh, if you don't stop crying, we're not going to get you the ice cream, right? And now that's not a trauma, but that's like ingrained in his head now, right? That when I'm upset, ice cream is going to soothe my emotions, right? So it's. These are the things that, that, you know, we might not remember the exact moment when our. When that happened to us, but that, that's where we learn sometimes how to emotionally eat, right? So, yeah, it's a journey. It's, you Know, it's not about perfection. It's about progress. It's about learning about ourselves. Right. And that's the main thing that we want you to learn through this process, is learning about yourself and, you know, asking yourself these deeper questions. Right. That's why, you know, we don't position this as just a weight loss program. It's more than that. Right. So thank you for sharing all of that. And in terms of what's coming up for you, it helps, you know, open up a discussion. Right. It doesn't always have to be a question. It could be just sharing an experience like that. Right. Which helps other people, too. Right. Especially people who are just starting or, you know, even further along in their journey. So thank you.

And it's helpful to remember, like, I made this choice to do this. Nobody forced me. I mean, this is. This is a choice and to remember to, like, accept that as something powerful that you've done for yourself.

Exactly. Right. It's a gift to yourself.

Yeah.

Right. So because many of us put so many other people in front of us, and I've had. I've had some conversations with you all here where I'm like, you've said no to yourself. I'm like, no, just do it. Trust me, you're gonna not regret it. Right. And sometimes it's like, I really see the potential. Right. In people, and when they say no to themselves, it's makes me really upset because I know that they can really, you know, benefit not only their health, but their family, their friends, everyone around them, too. Right. Benefits.

I just have one last note. I've known Deepa since elementary school, so. Okay. I actually, a barrier for me for joining this program was financial. And so I think it was November. I spoke with Deepa and she said. I told her December. She says, okay. And then so December rolls around and. And the one thing that got me was so around this time, you would have been into your release phase. You would have lost this much pounds. And I was like, ooh, okay. And. And. And it. It did trigger that thought of, you know, this is for me. This is for my health. And it's like, I can pay now or I can pay in medications later, right? So for me, I was like, okay, this is the time to do it. And so thank you, Deepa. But, yeah, it's definitely a choice you made for yourself. And it's like, just commit to 10 weeks to yourself, because you commit to everybody else all the time. So 10 weeks to yourself, and just do it to the best of your ability. And you will see the results. Like, I'm already down 27 and very happy about that. So. Yeah.

So thank you. And I. I was able to have like, a little more of that tough conversation with Melissa where some people, like, I don't know them well enough. Well, like, with Melissa, I'm like, I know you, and so I feel comfortable saying this, but you have to do it. Like, you just are going to be so thankful. Whereas. So, yeah. I'm so glad you made the choice and the decision and that you're feeling.

Yeah. You know, my personality is very like, if I have the instructions step by step, I'll do it. I can follow it and I'll do it. And I have. And now I'm in the maintenance and I'm still cooking my food and I'm not. You know, I had Tim Hortons tea for the first time yesterday and I was like, oh, no, just oat milk, please. And then I brought my own stevia and I added my own stevia to it. So it's like just the changes, little swaps and things that you're making, so.

Exactly.

Program has. Yeah. It's helped tremendously with mindset.

Exactly.

Congratulations.

Thank you.

Awesome.

You know, these 10 weeks, it's not like we're only doing something for ourselves. It's not like we've left society and our families and everything. It's. It's just that it's a concentrated amount of time for ourselves, but we still are doing our lives, you know?

Yep. Exactly. Yep.

Though I'd love to go to a spa or something for 10 weeks. This. Maybe there's a living proof spot in the future.

Living proof retreat.

Yes, that would be cool.

Awesome. Well, thank you so much, everyone for being here today. I do have another call that I have to hop on and thanks so much for sharing. I think this was a really powerful of discussion. So thanks for attending and we'll see you all next Friday.

Thank you so much.

Have a great.

Very helpful.

Thank you.

Bye.

Bye.