Weekly Living Light MRP Q & A with Dipa [Aug 22, 2024]

Happy Thursday, everyone. Welcome. Welcome. I am just going to put a reminder, since we changed dates, just for this week, me one second. And as I'm doing that, please let me know what you're grateful for in the chat. Welcome, joanne. Welcome, stephanie. Okay, let me just put it one more place here. Give me one second. Sa. Stephanie says, grateful for my friendships. Joanne says, grateful for this program starting round two tomorrow. Wow. Down 39.2 pounds.

Yeah, it was good. Felt good.

You must feel amazing. I'm so excited for your second round.

I'm a little nervous, but I'm excited.

Yeah, nerves are. Are normal. Yeah. But I'm so glad you're doing another round. Yeah, that'll be amazing. It's the loading phase. Will feel much more difficult the second.

That's my main problem.

My roadblock going. Oh, God, when do I want to do this?

I don't want to load up.

Yeah, yeah. That part is definitely the most difficult part. I would say try your best to get to, like, the 4,000. You know, of course, if you can do 5,000, the better, but it's hard to do that without feeling sick. Yeah. Okay. Awesome. Give me one second. I'm just gonna. Okay, so I've put the reminders in. So I guess what we'll start off with is just a little bit of breathing and maybe some mindfulness. I know I kind of need it. I've been kind of on the go this morning, so I'm sure it will be nice for all of us to just to take a little pause. So we'll do just a little bit of box breathing, and we'll do four seconds in hold, and then we'll do four seconds exhale, and then hold at the bottom of the exhale. So you can turn your cameras off for now and basically just try to get into a comfortable spot. You can close your eyes if you wish. Always find that closing your eyes does help a little, just to keep you more focused and more grounded and just start to slow down your breathing and just become more aware of your inhales and your exhales. And breathe from your nose, not from your mouth, just gently from your nose in for four seconds and just kind of focus on your normal breath right now for a few more breaths. Relax your face, relax your jaw, relax your shoulders. Sometimes we hold a lot of tension there. And on the count of three, we will take an inhale from the nose, and then we'll begin the box breathing. Okay. Okay. So on the count of three. One, two, three. You can gently inhale from the nose and then hold that. And then exhale from the nose for four seconds and hold for four seconds. Okay, and then we're going to inhale for 4 seconds and hold for 4 seconds. And exhale for four seconds. And you're going to hold for four seconds and inhale for four seconds and hold for four seconds. Exhale, Hold. Inhale, Hold. Exhale, Hold. Inhale.

Hold.

Exhale, hold. Inhale, Hold. Exhale, hold. Inhale, hold. Exhale, Hold. And now you're just going to resume with your normal breath, inhaling and exhaling through the nose. Try to keep with that slow, slower cadence. Keep your shoulders relaxed, your jaw relaxed, and when you feel ready, you can open your eyes, Come back to the room and if you're in a position too, you can turn your cameras back on. Okay, great. How did everyone find that? Let me know in the comments. Sometimes we just need like literally a two to three minute pause, especially in the middle of the day where we're on the go, busy doing one thing to the other. Great way to. Recenter Joanne says yes. Okay, awesome. And I invite you to just. You know, I think a good way to perhaps incorporate more of this into your day to day is with something that you already do, right? So it could be with the release phase. Every time you take your spray, you just take maybe 10 conscious breaths, right? So try to tie some of these practices or habits into something that you already do. Right? It's called habit stacking. Right. And it's, and it helps you to anchor certain practices with things that are already routine in your day, right. When you're not on the release phase, you might decide to take 10 relaxing breaths before you eat a meal, right? Which is a perfect way for you to shift more into that parasympathetic state. Right. When you're in the parasympathetic state, you're going to digest your food better, you're going to absorb your nutrients better, and that's, that's the state that we're meant to eat, right? That's why it's called rest and digest. Okay. So yeah, it just invites you to take more pauses throughout the day when you can. And especially for those of us who live in Canada, you might even decide to do another habit stack, which is take your 10 breaths before you eat and do that outside. Right? So take your 10 breaths outside and then eat your meal outside as well. Okay? So just a few little things for you to add into your routine that you know doesn't take more time, keeps things simple. And these little Shifts can really make a profound difference. Okay. Okay. So today I did want to spend a little bit of time talking about the Aura ring because I think it's such a valuable tool. I know some of you may not have one, but you're still, you know, I would still invite you to stay and just learn a little more about it. And, you know, if it is something that you want to, you know, invest in in the future, then I can put a link in the chat and that link should give you a $50 discount. So I'll put that in the chat. But the Oura Ring is such a valuable tool, and the reason why we like it is because it really gives you objective data when it comes to your health. Right? So I am going to share my phone screen so I can share the app. And if you have an Oura Ring, then I would invite you to open up your app and follow along. So give me one second just to share my own screen. Okay, can you all see my screen? Okay, so this is the home screen when you log into the Aura app. So one thing I wanted to show you all was how to put it on airplane mode. So on the top right hand corner, you should see two circles. Okay? The. Those two circles is your battery indicator. So when I click on that, it says ring connected battery level 53%. Now, I'm not going to do this right now, but I wanted to show you here that there is an option for you to put your ring in airplane mode. So many times when I try to do this almost every night, some nights I of course forget. But you can put ring airplane mode at night so that your ring is not emitting any emf. Okay, so that's one of the reasons why we like the Oura ring versus like a Fitbit or Apple watch because you can have it collect the data without emitting any emf. Okay. So at night I will try to put it on ring airplane mode. And then in the morning, all you have to do is put your ring back on the charger so that it connects back with. To take it basically essentially off airplane mode. Okay, So I wanted to show you that now I'm going to X out of this. And this is basically your, you know, main home screen. So on the home screen, usually the first card that's displayed here is the activity goal. So my baseline, I set my activity goal to steps versus the calories. So the way you do that, you can step, sorry, click on that card and it takes you here and then you can go to edit activity goal and I have mine set to steps, as you can see, instead of calorie burn. And I've put mine at a minimum of 8,000 steps. So, you know, I try to get at least a minimum of 8,000. Some days I'll do more, some days I'll do a little less. But I try to get that 8,000. Okay, so you can set it to either calorie burn or steps. For me, I prefer steps. Okay, I'm going to hit cancel and then go out of there. So I just wanted to show you that so you can edit your activity goal as you wish. You can also record a workout heart rate. So if you were, these are the workouts that you can record our heart rate as you're doing the workout. So if you're going for a walk or a run or cycle, then it'll record your heart rate as you're doing that activity. I don't really use this feature a lot, but if you were interested in using that, you can certainly do that. And then another great thing that they've just recently added, I think they added this back in March, is it tells you what your daytime stresses. So this I find a very helpful feature because it really, it's not always like, see this says 46 minutes ago. So it's not like in real time per se. But you know, for me today for an hour and 15 minutes I've been in the restored state and zero minutes in the stressed state, which ideally, you know, it's going to be normal to have some periods of stress, but we want the restored to be a little higher than the stressed. Okay. We want the stress to be obviously as low as possible. Okay. So there's going to be days. So as you can see at the top there, it's showing today. But if I toggle to the right, sorry. So that's going to give. When I actually scroll along the graph, it gives you the time. So the last data point that was recorded was at 11:15-11:30. I was in a restored state. And then if I go to the top where it says today, I can go to the previous day. So this was yesterday for me. So yesterday was 1 hour and 30 minutes stress, 45 minutes restored. Day before was 1 hour and 30 minutes restored, 15 minutes stress. I find for me personally on the days when I do a strength training workout, my body stays more stressed versus when, like yesterday I went to the gym, today I did not. So as you can see, there's a difference there. So play around with this, right? The little I on the Top right hand side. Anytime you click that little I, it's going to give you more information about what that, you know, data point is or what it's measuring. Okay? So here it gives you more information about what the daytime stress feature is. Measures your heart rate, your HRV motion and temperature throughout the day to provide ongoing insights into your physiological stress. Okay, so. And then, you know, it gives a little audio. So why track stress? Tells you, you know, stress zones. Your stress graph updates every 15 minutes. During periods when you're awake, wearing your ring and relatively inactive, your stress level will fall into one of four zones. Okay. And then it gives you more detail about what that is. So anytime you see the eye. So from here you can click the eye again, right? To tell you a little more about resilience. Okay, so if you click that. Oh, sorry, no, that's, that's. Sorry, that's not clickable. So resilience is your body's ability to withstand physiological stress. You can track your resilience over time in the resilience tab. So we'll get into that as well. Okay, so, you know, lots of information there that you can learn about what each thing is. Okay, so we'll X out of that and we'll X out of daytime stress again. Oops. Okay, and then that was yesterday. Sorry. So today. So another thing is it tracks your heart rate. Okay, so 27 minutes ago, my heart rate was 82 minutes. Sorry, 82 beats per minute. And that could have been because around 27 minutes ago, I was just finishing up eating. So when you eat, your heart rate will go up a little bit. And one thing that you can look out for is if your heart rate really goes up after a meal, right? So if you ate, let's say, eight slices of pizza, right, Your heart rate's really going to go up because that's like a significant stress on the body, right? So for any of you who had your ring while you were doing the loading days, you'll probably notice there's probably going to be a lot of red. So when you see the, the heart rate zones in red. So like yesterday, I don't know if it'll show. Okay, so here, so there's some red here that could have been from my workout. But when you see those little blips of red, that's when your heart rate went a lot higher. So it gives you, when you click on that, it gives you more insight. So yesterday my heart rate was in the restorative period for 45 minutes, the stressed period for an hour. And 30 minutes sleeping. That's the sleeping range there. Workout. So if I actually recorded a workout like a walk, like I showed you, when you record the workout, it would have showed up there. And then daytime average. So lowest average was 56 beats per minute during the day. Okay, let's just go back to today. And then a new thing that they've added is cardiovascular age. So mine is two years younger than my actual age. Okay. And so when you click on this, then it gives you a little more insights here. So measure something called VO2max. VO2max is one of the most important predictors of longevity. Okay. And you can take a walk test. You have to do it outside, but you can take a walk test. So you need six minutes. You can do this like every month or so. I haven't done mine in a while. Maybe I'll do one today. And you know, there's some weekly guidance and tips here. Women and aging for women, cardiovascular aging appears to be accelerated during menopause transition, particularly around the late perimenopausal period. Okay. And then you can read more flexibility and mobility. You can read more. So just gives you, you know, more insight into cardio capacity and heart health. And when you click on this cardio capacity with the V2 Max, it's going to give you more insights into V2 Max. So the last time I did the walk test was in June. So I should probably. I'll do mine today again. Okay. And it tells you what you know. Mine is at peak capacity. Okay. And then once again, see the little eye on the top right when you click that, it's going to give you more insights into cardio capacity. You know what it is? Okay. So we'll X out of that and X out of heart health. And then at the very bottom, oops, it'll give you all like your workout. So usually the oura ring is quite good at detecting when you've gone for a walk. Okay. So for me, you know, this morning I did some walking 10 minutes and then 9:30 for 14 minutes. So it'll usually detect your walk. But if you want to actually put a workout in like strength training, it doesn't usually detect. So if you see the, the white plus button on the bottom right, that's where you can actually add a workout. So you could go to add workout and then if you wanted to put strength training and then you put the time, the duration and the intensity. Okay. It also has other workouts. If you click more workouts and you want to put like dance or you Want to put yoga or Pilates? Like these are all the options that you can manually input a workout. Okay, so we'll X out of this and then it kind of gives you some other insights. So here, Total sleep pattern detected. Your total sleep has trended over up over the last seven days. So it gives you, you know, some updates there. Then it gives you your readiness score for the day. So mine today was 89, which is optimal. You get a little crown. If your readiness and sleep are 85 and above, you get a little crown. So the crown is like optimal. 80 and above. I think it's like 78 or something. 78 and 78 to 84 is good. And then optimal is 85 and above. Okay. And then sleep was 94 for me. You can input your cycle in here. So for women who are still cycling, you can input your cycle and then it tells you a little bit about your resilience. Okay. And then tells you about your body clock. So whether you're, you know, there's different chronotypes. So once again, if you click this, it's gonna tell you. So for me, I'm a late morning type, okay? So not an extreme, but a late morning type, you know, is I'm not gonna be up at like 5:00am like, for me, an ideal wake up time is seven. Okay, so optimal sleep schedule, you know, as you can see, it's like around 11 to 7. Okay. So you can get more information here about your chronotype and whether. So the line, the. I don't know if you can see my cursor here, but this light blue line is your chronotype and the line above it is the actual sleep time. Right. So yesterday I went to bed around, I think it was like 10:06. And I woke up at around 7. So it's pretty much aligned with my chronotype. Some of these insights you may or may not see because the ring has to get enough data to determine what your chronotype is. If you just started wearing it, you might not see this. You might see it after a few weeks. And then let's go out of this. And then it tells you your ideal bedtime. So your ideal bedtime today is between 9:45 to 10:45. Last night I went to bed at 10:16. Okay. And then there's, you know, take a break with guided breath work. So as I had mentioned, you know, taking those pauses throughout the day. You can do that with your aura ring. Right? So if you click on this, click on explore. So click the arrow there's you know, you can meditate, you can breathe. There's some guided breath work that you can do before you go to sleep. So here, body scan, three minutes, right? So pretty short amount of time. There's a lot of stuff in here that you can explore. Box breathing, seven minutes. Okay. I haven't even explored all of this, but as you can see, there's a lot here that you can explore. Okay. And then there's a whole learn section here. So if you're ever, you know, interested about meal timing, you can click on that and then it gives you some more information about meal timing. Okay. If you want to learn more about what is resilience. Gives you more information about resilience. Okay, so lots of different, you know, there's, there's even more here if you ever want to learn about anything. There's tons of information in here. Okay. Sleep stages of, you know, some of you struggle with low deep sleep you can click on here, gives you some interesting facts about deep sleep. Deep sleep in the brain. Okay. Down in deep sleep. And then gives you some tips here to support deep sleep. Okay, so lots of great information here. Okay, so let's go back again. And then you can also access their blog from here. So if you wanted even more information, then you can access their blog from here. You just click on learn more. This is going to take you specifically to the sleep and productivity, how sleep can supercharge your performance. But there's lots of other topics within the blog. Okay, now at the very bottom you see home readiness, sleep activity and resilience. Okay, so when you go to readiness, that's going to give you all the data in terms of how that readiness score is calculated. Okay, so it tells you about the resting heart rate, heart rate variability, body temperature and respiratory rate. So now from here, a very interesting thing that you can do if I click on the resting heart rate. So right here, okay, if I click on that, that's going to take me directly to the trends for my resting heart rate. Okay, now if I click on that, I it's going to tell me all about resting heart rate. And if I want to learn more, I can click once again on that article. Now you probably notice with the resting heart rate, as you scroll down on the readiness, it gives you like a little graph of what your resting heart rate was like the whole night. And now this blog is going to share with you the four patterns to look out for. Okay, so what is your sleeping heart rate? Okay, tells you more information. And then the four types of heart Rate pattern. So the hammock is relaxed in bed and ready to rise. This here, the hammock is the ideal curve that you want to see. Okay. So your midpoint of your lowest heart rate. Sorry, your lowest heart rate is kind of at the midpoint of your sleep. Okay. The second pattern is the downward slope. This tells me that your metabolism is working overtime. And usually this is due to a late meal or a late workout or maybe even a glass of wine before bedtime, because you know, your body is focused on digesting that meal or calming down from that workout, which is why that lowest point of your resting heart rate is all the way near the end of your sleep. Okay. The third pattern is too exhausted for bed. So when you're too exhausted for bed, it's going to, you know, increase. It's going to be more erratic. Okay. But your resting heart rate will start to increase after you fall asleep, which could be a sign of exhaustion. Okay. And this is if. If it's past your regular bedtime, you might start to feel the effects of the increase melatonin later on in the night. In the night. Okay. And then the fourth curve is the uplands under stress, under strain. So a consistently elevated heart rate while asleep can indicate strain is preventing your body from getting optimal rest and recovery. Okay, so that's a little more about the different patterns that you see with the resting heart rate. So we can click done at the top left and it's going to take us back to the app, and then we're going to X out of that. Okay. So now when you're in this resting heart rate trend at the top, you'll see day, week, month, and year. So when you click on week, it's going to give you the weekly average of your resting heart rate. So if you come down with a cold or you're sick, generally speaking, your resting heart rate is going to be higher. Right. So this week, two weeks ago, my resting heart rate was a little bit higher. Right. So if I toggle to the right, I can see the average resting heart rate that week was 55. I was traveling that week, and for me personally, travel kind of puts an additional strain on my body. So my resting heart rate was pretty much a little higher than my normal all week. Okay. And you can add tags here, too. So if, you know, I could have added travel as a tag just so that it knows that I was traveling that week. Okay. It also show you your average resting heart rate for the month. Okay. So this was the average resting heart rate for me for June versus July versus August. Okay. And obviously August is not over yet, so it'll probably change. And then for the year as well. Okay. So, you know, 2023, this was my average resting heart rate versus 2024. So a lot of different data points that you can collect. Okay. So now for when you're on the release phase, I usually like for you to look at your weekly trend when it comes to resting heart rate. And typically speaking, while you're on the release phase, you will probably notice that your resting heart rate will start to decrease, which is a good thing because that tells me that your heart is doing less work. Right. There's less strain on your heart. Okay. So ideally, you know, that average is going to be. Or that number is going to be unique for each of you. Right. As we age, our resting heart rate starts to increase a little bit. But ideally, you know, obviously we don't want it to be too low, but. But if you can get your resting heart rate into the 50s or high 40s, that's going to be ideal. Okay, so let's go back. So it's going to take us back to that readiness screen, and you can do the same thing for something like heart rate variability. So I'm going to tap on the heart rate variability. And, you know, once again, while you're on the release phase, you should notice that your heart rate variability starts to increase. And that's a good thing, right? Because that tells me that your body is becoming more resilient to stress. Right. As you decrease weight, as you decrease inflammation, your body's going to become more resilient. Okay. So and once again, when we click the I, it's going to give us more information about hrv. And then you can always, you know, click on what is hrv? That'll give you more, even more information. Okay. When we'll click the X at the bottom there. And once again, for hrv, it's going to be unique for each and every one of you. Right. Typically speaking, the higher the better. Right. So if your HRV tends to be like 20s or teens, like, we definitely want to get that up. Right. And going on the release phase and doing this program should increase your hrv. Okay. And the nice thing about all of these things is can improve them, right? It's not like they have to stay like this so we can improve them. Okay. And then as we scroll down, you'll see these are all the, you know, aspects that are contributing to your readiness. Right? Resting heart rate, HRV balance, body temperature recovery index, sleep. Sleep Balance, sleep, regularity, previous day, activity, activity, balance. Okay, so you know, and then when you scroll down, that's where you see the curve. Right? So this is my resting heart rate curve yesterday. This was my HRV yesterday. So it gives you a little more insight. Okay, now at the bottom there, you're going to click on sleep. Okay, so now it's going to take you to the sleep tab. And once again, with the sleep tab, you can click on, you know, these four boxes here. So let's click on total sleep. And you can see the amount of sleep that I'm getting every day. Right. Total sleep versus every week and versus the month. Right. The average amount of sleep and then year as well. Okay. So, you know, I always say to aim for amount of sleep, you want to get at least seven to eight hours. So if your number is less than seven, that means you're not getting enough sleep. Okay. And then you'll click the back button there. So this tells you here total sleep versus time in bed. So time in bed was 8 hours, 50 minutes. But I was only sleeping for 8 hours and 9 minutes out of that 8 hours and 50 minutes. Okay, so my sleep efficiency, when we, you know, divide the total sleep by time in bed is 92%. So sleep efficiency, ideally we want to see that, I would say greater than 85. Okay, so once again, when you click on sleep efficiency, it's going to give you the trend. And then when you click on that I on the very top, it's going to give you more information about sleep efficiency. Okay, so for adults, sleep efficiency of 85% is a sign of peaceful and uninterrupted sleep. Okay, so we'll click the X at the bottom and then the, we'll click out of this and then sleep contributors here. So total sleep, of course, you know, if you're getting seven to eight hours, you're, you're gonna be rewarded for that efficiency, restfulness. So how much you're tossing and turning, I tend to be a little bit more of a restless sleeper. So my restfulness is always like good or, you know, sometimes it's a little worse, but I hardly ever get optimal because I, I toss and turn a lot. So here you can always go back right to the days at the very top. So here, see, you can toggle, right? And it'll kind of show you. Okay, so and then REM sleep. So REM sleep and deep sleep, it tells you the amount that you got and then the percentages. So ideally you want to aim for about 20%. So if I click on that, it's going to tell me REM sleep is. You know what it is. REM sleep makes up anywhere between 5 to 50% of your total sleep on average. The optimal amount for healthy adults starts from 1.5 hours, but slightly decreases with age. Okay. So getting a full night's sleep, sticking to a regular sleep schedule, avoiding caffeine, alcohol or other stimulants in the evening can increase your chances of getting more REM sleep. Okay, so same thing with deep sleep. If you click on that, it's going to tell us about deep sleep. Okay. Deep sleep makes up anywhere from 0 to 35% of your total sleep. On average, adults spend 15 to 20% of their total sleep and time in deep sleep. And then learn more. So it'll tell you more about deep sleep and how you can get more. Okay, and then we'll click X. And then latency is how long it takes you to go to sleep. Can. Okay, so yesterday for me took 16 minutes. You can click on that. So if you're falling asleep too fast, Right, So if you're falling asleep in less than five minutes can be a sign of overtiredness. Ideally you should fall asleep within 15 to 20 minutes of lying down. So if it's less than five minutes, that's not good. If it's too fast and if it's too long, that's not good either. Okay, and then timing, you can click on that and learn more about timing. So you can click on each one of these to learn more. Okay. And then it gives you the graph here. So the white on the graph is all the times that I was awake. So of course, you know, took me 16 minutes to fall asleep. I was up a little bit here, up a little bit here. And then of course I Woke up around 7. Okay, so it tells me a total time awake was 41 minutes. REM sleep was 2 hours, 21. Light was 3 hours, 55. Most of your sleep is going to be light sleep and then deep. And then once again it shows the resting heart rate and the hrv. Okay. And then at the bottom there, if we go to the next tab is activity. So activity, it's going to give you your goal progress. So so far I've gotten 4,754 steps out of the 9,500 total calorie burn, walking equivalency, activity burn. And then, you know, I've been three hours of inactivity. If you sitting for too long, it's going to give you an alert to get up and move. Meet daily goals. Mine says pay attention because there was a few days last week where I didn't meet my. So here, see, I didn't meet my activity goal. I think it was like three days in a row. So it didn't like that. So that's why my meet activity day goal is red. It says pay attention. Training frequency, Training volume. So once again, if you click on each one of these, it's going to give you more information. Okay. Recovery time. Okay. And then it kind of shows a graph of your movement throughout the day, whether you've been moving, high intensity, medium or low. And then it shows your workouts there as well. Okay. And then the last tab is resilience. So as I mentioned before, you know, for me when I travel, I find that it really impacts me. So my resilience was quite low while I was traveling because my resting heart rate was up. And that is one of the main contributors to your resilience. So, you know, since I've been back. So we got back on this. We got back on Tuesday, August 13th. As you can see, my resilience is just like climbing up. Ideally, we want this to be strong, solid strong or exceptional. Strong and exceptional is optimal. And resilience, you know, it takes into account your nighttime recovery, daytime recovery, and daytime stress load. Okay. And when you click on map, so right here you'll see map. So ideally, you want to be low stress and high recovery. Right. So you really want to be more in. Like this. Where is it there? Yeah. So this here is strong and that's exceptional. So that dot. See the big white dot? Ideally, we want it to be here. Somewhere here. Okay. And then once again, if we click on each of these things, if I click on nighttime recovery, and it's going to tell me resilience is your ability to withstand and recover from physiological stress. And then it's going to give me more information in terms of what nighttime recovery is, some tips to maintain nighttime recovery, daytime recovery, what it is. And then daytime stress load, and then tells me a little bit more about the resilience levels. So what solid is strong, Exceptional. You know, usually resilience is going to be adequate or limited. If you, you know, have had a period where you've gotten sick or if you're traveling, if that impacts you, you know, limited. I've been in limited before. So in May, I don't know what happened to me, but I got some really horrible sinus infection. My body had a hard time recovering. I've never really had anything like that, but my resilience wasn't limited. Right. So sometimes, you know, things will get like that. But the good news is you can always recover. Right? You can always get back into the strong, exceptional or solid by prioritizing sleep, prioritizing daytime recovery and daytime stress. So everything within this app is modifiable through lifestyle, nutrition, and sleep, of course, managing stress. So it's all modifiable. Okay, so I am going to stop my screen and then I know there's a bunch of questions that came through, so. Okay. Stephanie was asking, would putting your phone on airplane mode do the same thing? Not communicating with the ring? No. So putting your phone on airplane mode, which is a good thing to do if you. If you know, of course, for some people, like, for me, I don't have a house line, so I don't always put my phone in airplane mode because if something happens, that's the only way someone can get in touch with me. I don't sleep with my phone in my room. I'll sleep with my phone in another room and I'll turn the WI fi off. Our WI fi router is programmed to shut off when we sleep. So we've just bought like, a timer switch from like, Home Depot. And you can program, you can plug your wifi router into that timer switch and program it to, like, ours. I think ours is programmed to turn off at like 11 or 11:30, and then it turns back on at like 6am or something like that. Okay. But yeah, it's not going to be the same. So you still want to put your ring on airplane mode. Okay. Sange says, is there a risk if we haven't been putting in airplane mode? I mean. No. Now you know how to do it. So I would recommend doing it. It's just going to minimize EMF exposure. Okay, so, Joanne, the link, is it broken? Oh, hold on. Is that happening? Okay, I'm going to have to look at that link. Why? It didn't work. It's literally just working. Okay, I will look at the link and I will get back to you because it should. Yeah. Okay. I'm gonna have to get back to you about that. Thank you so much. Joanne. Saying, is the ring included in the higher program? Please send the difference in pricing and what is included in the program price that includes the ring. I think we can upgrade and pay the difference. Yeah. So I'll reach out to you about that so you can learn more about. So the ring is included in the longevity and the legacy program, and the light program doesn't have It. So, yeah, I'll send you some information about that. Okay, so I have about nine minutes left. So I'm glad I did that deep dive because I know, like, so many people are like, oh, what do I do with the aura ring? Like, it's given so much information, but I don't know what to do. We do have a module on it, but I feel like the last year they've really changed a lot with the ring and added so much more that that module is a little bit outdated. So I'm glad I did this because I'm literally going to take the recording and put it into the modules. But yeah, I hope that helped and gave you a lot more information about it and, and how to use it and what to look out for.

Can I ask a couple of questions?

Yes, of course.

I don't want to interrupt if anyone else has questions. So that was so helpful. Thank you so much. That was excellent. Couple things. I know you gave some ranges for the sleep stuff, but is there a range for the heart rate and the good resting heart rate? Like, what that range would be?

Yeah, so it's harder to give you a number because. So for HRV and resting heart rate, it's going to be really unique to each individual. Okay. So in general, resting heart rate as you're on the release phase should start to decline. And ideally, as I said, if you can get it in the 50s. Right. So, you know, for some people, the resting heart rate is starting at like 60s or 70s. So if we can get. That's a good first step. Right, right.

You said high 40s or 50s. That's what I wrote.

Okay. Yeah, perfect. And then HRV, same thing. HRV really differs across the map for everyone.

Mine's in the 20s and you said if it's in the 20s, we need to get it up. But mine's been in the twenties the whole time.

Yeah. So for you, like, really. I know, you know, as we've discussed, like, focusing on the sleep. Right. It's gonna help with increasing that hrv.

Okay, yeah, I figured. I just, I just saw the heart rate though, on the first tab, so I wasn't thinking about heart rate variability or heart resting heart rate. There was just the heart rate trend. Is that a combination of the both? Is that what that is? That's kind of where I was talking about.

So heart rate, which one are you looking at?

Sorry, it was when you were first talking. Oh, you know what, it's on the homepage. So you know what? It, when I click into it, it Says restorative time, stress, sleeping. So it's. Okay.

So that's heart rate.

Yeah, that was heart rate. So you were talking about the heart rate will increase after eating. If you eat too much pizza, your heart rate will go up. So then I thought, what's a good range of heart rate? That's where my question came up.

Okay. So, yeah, so, you know, daytime heart rate is going to be different from your nighttime resting heart rate. Right. So daytime heart rate, once again, is going to differ for people, you know, most people. Like, I think the way to see what your daytime heart rate is on average is like when you click on that daytime stress card.

Yep, yep.

Right. From the home screen.

Yeah.

Oh, no, sorry. When you click on the heart rate card.

Yes.

Okay. At the bottom, you see daytime, lowest average. So that's kind of what you want to pay attention to is what is that for you? Right.

That's what I was wondering. Like, I didn't know because it says beats per minute, but I didn't know what's good.

So, you know, once again, as we age, that number does start to creep up a little bit. But, like, for me, for example, my daytime Average is usually here 58, 60. One day was six. You know, when your day is more stressful, it's going to be higher. Right. Whereas when you have a more restorative day, it's going to be lower. But once again, on the release phase, you want to start to see that come down.

Yeah, I'm not saying that. Okay. All right. And I think it's.

I think it's, you know, once again, just making some of those modifications that we've talked about.

Okay. And then my other piece was around the workout. You know, how we could do the tap. So my tap doesn't work if I've missed, like, so yesterday it didn't grab the Pilates, and I can't go back and put it.

Yeah.

The day of. Is that right?

Exactly. Yeah. Yeah. So if you want to add a workout from the previous day, it won't let you. Yeah.

Okay. And then the only other p. Other two things was the CVH, the VO2 Max. When we went into that.

It'S like.

I know there's a walk test, but it looks like my. And I don't remember where that was again now, but I just. The walk test, the CVH and VO2 Max. There was a question I had around it, but I don't remember where to find that.

Okay. So on your home screen, when you scroll down, you should see heart health. No Nothing.

Wait a minute. No. Oh, heart rate, heart health. Oh, yeah, here we go. So it's like cardiovascular age is aligned with your current actual age. It has minus three years. I didn't know what that meant. And then that's good.

Oh, it is.

Okay.

So that means.

Okay, sorry, go ahead.

That means your cardiovascular age is three years younger than your actual age.

Perfect. But then the only thing that caught me, because you spoke about the VO2 Max, mine is saying high, which I.

Don'T think it's a supposed to be cardio capacity. So when you go. Okay, hold on. So you want. So VO. The higher the VO2 max, the better. Oh, so you want VO2 max to be peak or high.

Mine is high. Yeah.

Yeah. So that's good.

Okay. So that's okay. I thought. Oh, I was alarmed. Okay, that's good then.

Yep, that's good.

Okay. And then the only other thing was I couldn't find your sleep chronotype where you found that and the Explorer piece.

So the sleep chronotype. Once again, if you go back to the home screen and scroll down.

Yeah.

It's going to be under body clock. So just keep scrolling all the way down. It's going to be closer to the bottom.

Yeah, that's what I saw, what you were doing. But I. I didn't have body clock.

On here, so it may not have enough data yet. Okay.

That's why you had said that. But I wasn't sure. Okay. So it'd be down. So it's not showing up yet.

Yeah.

Yeah. And then I remember when I first started, I saw the explore and learn section, but I don't know where that is anymore.

So if you scroll all the way to. Okay, so explore and learn section was in. If you go to. To the bottom. Hold on one second. Where did. Where was it?

I know because I saw it when I first joined. Now I don't see it anymore.

Okay, if you go to Resilience. Yep. Hold on. Yeah, Wait, let me just find it. So. Oh, no. Okay. If you hit the plus button. Yeah, actually, I'm telling you all the wrong things.

No, it's okay. It's just I tried to follow when you were back and going forward, and I'm like, I can't find it.

Oh, no. I'm gonna have to find it and get back. Okay.

You did it so fluidly. I'm like, okay, how is it so easy? And I can't follow.

Okay, I'll have to get back to you. It's okay.

That's all right. I just.

I'll have to re. Watch my own video.

Right. Yeah, I know. Okay. No problem. That's okay. I was just. I couldn't find it, so.

Okay. Yep.

I know. I'd seen it because I'd looked through it. I'm like, wow, there's so much and.

Yeah. Yeah, it's a lot.

Yeah.

Okay.

Thank you. That's it. Thank you so much.

Any other questions from anyone? Questions? Comments? Joanne will connect. Anything else? Okay, awesome.

Your habits. Oh, sorry. Your habit stack thing. But the 10 breaths, is that the breath? Breathing and count. In and four and out.

Four.

Is that what that was about? Yep.

Yep. So just taking, you know, whether you do box breathing before you eat or whatever, another cadence of breathing is 6, 7, 8. So 6 seconds inhale, 7 second hold, 8 second exhale. You can play around with some of those.

Perfect.

Thank you so much. It was very helpful. You're very welcome.

Thank you. That was excellent.

Awesome. Well, we are at the top of the hour. Have a good rest of your day, everyone. Thank you. Bye.