Weekly MRP Q & A [Oct 13, 2023]

Yeah.

Yeah.

Hello. Hello, everyone.

100% that this is.

Happy Friday. Hello, Ed. Welcome. Happy Friday. Hi, Beverly. Hi, Pamela. Hi, Terry. Hi, Annalisa. Lovely to see everyone. Welcome, welcome. Happy Friday again. Good morning, good afternoon, maybe good evening. I don't know where you're tuning in from necessarily, but it's lovely to see you. I hope everybody has been having a great week thus far. And as you all know the drill probably by now, I would love to share in some gratitude, in some celebration for maybe something that you've been able to experience as of recent. So maybe it's been this last week. Maybe it's been as a. Of the start of fall. And Also happy Friday 13th. I don't know if anybody is into that. It's just a fun date and it so happens to be October, which is spooky season. So, yeah. So welcome, everyone, and I would love to start off with some celebration, with some wins, with some gratitude. Feel free to unmute yourselves. I love hearing your voices, but if you can't, then, of course, tuning into the chat would be awesome as well. So, any wins or maybe something new that you've tried that you've really enjoyed recently? Oh, was she, Beverly?

What a.

What a date to remember. That's something that you don't forget too easily. That's awesome.

I have. I always think of that ever since she told me that she was born on Friday the 13th. I've always thought of that. And so I think it's a good thing.

I think so, too. In. In a lot of cultures, actually, 13 is a very lucky number. I believe in Italian culture, actually, 13 is seen as a very, very lucky, you know, sign. So are you Italian by chance?

No.

Okay. Well, hopefully that Italian luck still comes your way.

I am of Northern European descent, so. No, no Italian for me.

Okay. Okay, no problem. Well, you got the luck of the. The Italian number. At the very least, your mother does, which is awesome.

Well, as long as I'm on, I just wanted to be grateful or thankful for good medication, good drugs. My eye swelled up and was painful to the touch earlier this week, and I went to the doctor, and he said it's. It was an allergic reaction. He could see contact dermatitis on my skin, and he thinks it might be because of the autumn burning. Everybody's burning their trash, and even though they might be five or six miles away from me, it goes up into the air, flies over, and then lands where I am. So I've been on steroids and antihistamines for three days now, and Everything has all gone down.

Okay, good, good. I'm glad that you've had some, some relief and I'm sorry to hear that that's kind of blowing your way as well. It's hard to, you know, control or avoid any of that. But the medication that you're taking, do you have a good quality air filter at home?

Oh, yes, yes. We have a whole house HEPA air filter and we might even have something else, whether it's black light or something. I know we used to have a black light one in our house in Washington state, but I don't know if we have one in this house.

As long as there's filtration and additionally some plants. Plants are also really amazing natural air filters and you know, they produce so many other benefits as well. So hopefully, you know, the reactions stay down. I see. Ed, I feel like you had something to add to that.

Don't forget the, the rapid breathing exercises through your nose that increase nitric oxide.

Yes, good, good point. Yeah, it's called, you can call it the Yogic Coffee or even Breath of Fire. And through this simple breathing exercise, you're actually able to elevate the nitric oxide levels in your nose by 1500%, which is super cool. I am not unfortunately yet a certified breathwork instructor or else I would love to go through that flow with everyone because it's super powerful. But maybe actually, well, we have a module actually on all of this inside of practice, Better Profiles. So in the breath work module, Satchin goes over a few different styles of doing breath work. So for different purposes, whether it be for calming down, whether it be for revving up, we have options for both. So if you are curious to try that, it's it. You feel the sensation immediately. This last week actually we had a chance to go to a conference all together and we enjoyed Sachin's breathwork session live. And boy, was the like the room blown away. Everybody was feeling it. You felt the kind of literally, literally blown away pun fully intended on the breathwork front. So it's super powerful. And the beautiful thing about it is that you don't need anything other than your breath. Your breath is so powerful and knowing how to use it in the right ways. So if anybody wants to explore that, check out the modules and I see Barb's comment here. Let's get Satchin to teach us 100%. I'm so game for that. I would love for him to make a special appearance here and to share some of his wisdom because he is just a walking encyclopedia I know he has so much to share, so I will put in, I will make sure, I'll massage the idea over to him and ideally we can get him to come on for one of the sessions.

I, I also wanted to thank Beverly for sharing because two weeks ago I had, I asked you about the massage and I had a problem sensitivity in my ear. It turns out I actually had an ear infection, an outer ear infection. But even with drugs, it hasn't cleared up after two weeks. And now my doctor's thinking it's some sort of allergy. And so because it's lingering and it's not even in the same ear, it's over on the other side. And now they're thinking it's something in the air because we have really bad allergies in Cincinnati right now. Yeah, it's a peak season and I never had allergies, but I'm just wondering if I've developed a sensitivity. So thank you, Beverly, because I would have never thought that. But now you're mentioning burning leaves and stuff. Yeah, that's happening all around me.

Yeah.

And we, we do live in a farming community, so. Yeah, it's just. It is.

Yeah. It's something, you know, to keep in mind and it's something to exhaust. It's kind of, it's interesting to go back to when it first started appearing for both of you and to kind of make that connection. And what's changed? Maybe it was the change of seasons, maybe it was the change of, you know, agriculture. So that can definitely be a huge insight. And then we can reverse engineer, see how we can get you back to that place. Have you had a chance to try the lymphatic massage video ed to see if there is any fluid buildup?

I have not, but I will. It's been on my mind for about a month and I've just been very busy the last couple days. So I will work on it this weekend.

Beautiful. Awesome. Yeah, I would love to exhaust that as a natural means for even just detoxifying, helping your body more effectively remove some of that lymphatic fluid. And the cool thing is it only takes about two minutes. So even if you have one to two minutes to spare, it's a great habit. Something along those lines. I love to habit stack and so for anybody that's new to habit stacking, it's taking a pre existing habit and layering another habit on top of it. Or I like to simultaneously do both if it's possible. So for instance, drinking coffee but taking it outside or let's say going on a walk and then also doing positive affirmations. So you're kind of being able to do two things. You're not making extra time for all of these little habits because health can turn into a little bit of a part time job sometimes. So let's keep it effective, let's keep it simple, but let's keep it super, super impactful. So that's actually a little bit of food for thought, if you will. I'd like to give you all is where can you habit stack in your current routine, in your current life? What's something that is long standing that you've had in place? The example I like to use is brushing your teeth because ideally everyone I meet brushes their teet and continues to for the rest of their lives. So it's a great way to stack on top of that either before or after. And you know, it doesn't have to be that habit per se, but any habit that you have currently longstanding, ask yourself, how can I vamp this up? How can I take this to the next level? And sometimes it's something, you know, adding something like just stepping into a different environment. It doesn't have to be anything groundbreaking, which is super cool. So yeah, two minutes. Lymphatic drainage additionally kind of a little off topic, but something else that is very, very useful on this program and that helps with lymphatic drainage as well. It actually helps to stimulate collagen production in your skin. Helps to kind of allow your skin to be more elastic and tighten is dry brushing. So not only does it help exfoliate your skin, you obviously want to go gentle when you're first starting out because your skin is not used to it, but you want to brush upwards. And what's amazing is that it stimulates circulation. So it's a natural, energetic boost because naturally you are stimulating your blood and so it's going to be circulating a little bit more effectively. Number two, it's amazing at exfoliation so sloth soft dead skin cells, you have more dewy, kind of more natural, more tight skin. And then number three, it helps with the lymphatic drainage so it helps you detoxify, it allows you to let go of that lymph fluid that your body is holding onto. And it's going to allow you to recover from, let's say any, any kind of bug you can come across because you're constantly filtering out that sewage system. So it's a great habit. I say throughout the whole program it just allows you to feel, you know, Your best as you're going through it, but especially in that maintenance phase, because, of course, you've released a bunch of weight at that point, you want to start working up on building more of that skin elasticity. So that's a little side tangent I didn't expect to get on. So my apologies, but I'm going to go ahead and. Oh, yeah, Terry, I see you said brush up.

Is it. Are you brushing everything up or is it toward the. Like, the heart area?

Yeah, that's right. Yep. So you want to go towards the heart. So if it's, of course, above the heart, then you're going to be brushing upwards. If you're kind of moving from the decolletage and kind of your face, there's a special brush you can use for your face that's a little less abrasive, but I would say kind of from the neck down, you want to go towards the heart.

Okay, thanks.

Yeah, yeah, you're welcome. And there's actually a video that we've shared in our Facebook support group that goes into how to properly go about lymphatic drainage. So I'm definitely not the expert here, but I can tag you in that video and you can, you know, if you haven't tried it already, then that would be a really awesome habit to. To maybe try this week.

Thanks.

My pleasure. Barb is saying she did the Rose Bud Thorn exercise, which is awesome. So Rose prepped and weighed a bun of full meals for the freezer before beginning a second round of the release phase. Eating my rice, cauliflower, snap peas, mushrooms, and chicken as we speak. Brava. Awesome. Love to hear it. The bud opportunity to block time in my calendar to complete all of the modules and also to use all the features of the RENFO scale. Good for you. I mean, way to optimize the things that you already have. I always say that, you know, use what you got first before going the extra mile and investing in a bunch of different things. Because sometimes that could bog us down and it could be analysis paralysis. It's just too many things all at once. So I love that you're exploring your RENFO scale. It has so many amazing features inside of it, too, and it's a great way to kind of objectively do little experiments on yourself. That's at least how I like to use it. And while weight does not give you a full picture or the number on the scale does not give you a full picture, it can give you an indication as to if your body is responding well to it or not. So it's not to get overly consumed with what that number is, but just using it as a kind of a marker in your journey. And then lastly, here, thorn, find a routine that works for getting onto my rebounder every day. Awesome. Awesome. So, you know, I'm happy to. To help with that. I'm happy to support if there's anything specific that you feel like is getting in the way of finding that routine that works and incorporating that rebounder. So, Barb, if you're. If you're open to it, I'd love to chat about that. I know you're eating right now your lovely meal. Hello. Hello.

Yeah, I've got cauliflower in my teeth. That's okay.

Perfect. It's okay. We can't see anyways. The camera's too small. Yeah. So I kind of wanted to know what. What are you finding that's getting in the way of finding a routine that works and incorporating the rebounder?

Well, that's the thing. There's nothing really getting in the way. You know, I thought, okay, well, when I do it, I typically listen to something on audible, or I've got it set up so that if I tilt it the right direction, I can, you know, if I wanted to turn on the tv, I could do it. There's nothing really. It used to be maybe if I was sweating too much, I didn't want to get too sweaty before I was, you know, off to do something else. But really, I don't have really any good excuses. I just don't do it. I just don't do it enough. It's set up. It's ready to go.

Is it in a place that you can easily see it in the morning? Let's say that kind of, like, triggers that. That habit for you?

No, it's kind of tucked around a corner.

Would it be maybe something you'd be open to. To putting it in a more visible spot, let's say, in your bedroom as soon as you get up? I don't know if you're a fan of morning showers, but it would be a great way to kind of skip into the shower, if you will, too. Especially if you're worried about getting sweaty. Then it's. It's kind of an optimal time to introduce that.

Well, I know from experience because I just recently moved that in my last apartment, it was set up all the time, right in the living room. I saw it every minute of every day, and it was still the same issue. I didn't use it as much as I wanted to.

Have you ever paused and thought what that thought pattern was. When you see it, you know you want to do it. But then there's that disconnect in between wanting to and doing.

I think probably the biggest one used.

To be.

Sweating too much. I think I probably, I think I probably use it too intensely. And then it's. And then it's a real like workout so that I'm sweating and then I get. If I don't shower off, then I get the sweat chills and you know, just.

Well, I'm grateful you're being honest. And you know that, that these are the things we need to talk about because they mentally clog up our brain. They're the mental chatter that keeps us from doing these things. But then it's finding a way that works for you. So what if you started doing just 15 seconds? What if you went on. I feel like 15 seconds is enough time for you to get certain benefits without getting the sweat and see how you like it, see the differences that come from it. If you want to go ahead and do 30 seconds, more power to you. If you want to keep it at 15 seconds, you're still moving a step in the right direction.

Yeah. And I think too, I don't. I can just do it. I can just like literally bounce. I don't have to be, you know, my knees up and. Yeah, I can just be happy with bouncing and then that's. I can do, I can do that.

Perfect. Perfect. I'd love for you to try and then see if it works. And if not, we can always troubleshoot. We can always find another way. Okay, enjoy. Awesome. Awesome. Thank you for that. Share. Let's see. Beverly here is saying, is that breathing technique in the book? Breath? I want to say yes, I wanna. I. I'm almost certain all of those techniques are written in the word book. Breath or breathe. I never know which version of. Of word it is. It's spelled exactly the same. So I know for a fact that it's in the modules that we have in your Living light reset course. So in practice, better. The modules, I want to say two or three weeks ago that Deepa went through. And if anybody needs another tutorial, I'm happy to do so. But they are all there. It's closer to the end of the module. It's quite. It's about an hour and 40 minutes, something along those lines, or even two hours. So it's closer to like the kind of one hour, 15, 20, 30 minute mark. In case anybody's wondering.

And unless there's. I didn't Learn all the British spelling when I lived in England, but unless there's a different spelling for breathe, I think breath is. There's an extra e at the end of breathe after the th.

Yeah. Yeah. I see both versions and I always get confused.

Yeah, it is very confusing. But, yeah, I finally figured it out. And when I realized there was that e on the end after the th, that's breathe.

Perfect. Thank you. This has been a question that keeps me up at night so I can rest easy now. Thanks, Beverly. And is saying breathing and walking. Love that habit stack. Continue doing that for as long as you possibly want. I fully am on board with breathing and walking at the same time. That's awesome.

Right? When I say that, I mean the breathing exercises.

Yes.

Because obviously you need to breathe all the time, ideally.

So, yeah, it's awesome. And, you know, walking is a great time to actually, I don't know if anybody knows this, and speaking of nose, but it's a great time to breathe through your nose. So it's actually more beneficial to breathe in and additionally breathe out with your nose anytime you're doing any sort of activity. So that's contrary to what I used to know in the past, because I used to think you have to breathe out with your mouth and breathe in with your nose. And so what breathing out with your nose does is it helps your body recycle some of the CO2, which is actually improving your efficiency of using oxygen and CO2. So it improves longevity over time, and it increases lung capacity, too. So next time you are doing an exercise, you know, challenge yourself. See if it's the same going in and also going out. And if you notice that it's a little bit more difficult, let's say exercising or walking or doing whatever, by just breathing through your nose, slow down the pace. There is no. No rush to be at the same level that you were previously, but it's really about optimizing and working and teaching your body and strengthening those muscles. So over time, you notice the difference. I definitely have noticed a huge difference in my endurance and. And how long I'm able to now last in a workout comfortably. Because before I used to, you know, just get really. In my head, I get really exhausted, really fatigued, and I wanted to keep going like my muscles were there, but I was physically tired because of my bre. And so now, by training myself, by taking it more slowly but concentrating my efforts in the breathing, it's completely revolutionized the way that I'm able to endure. So easy does it slowly, but try to control your breath as much as you can.

I do my entire walk breathing through my nose.

Perfect.

And I don't know if you saw my earlier note. Over the weekend, I was in North Carolina walking through the mountains, and we did. I did 19,700 steps in one at one time in the mountains, and I did it all breathing through my nose.

Good for you. Congratulations, Ed. That's awesome. Awesome, awesome news. And how did it feel?

You know, it. Because everyone else was so slow. I didn't have to. I never felt like I was getting tired or had to catch up or anything, but it felt like a normal walk, even though I was at 5,000ft or above.

Yeah, and you were climbing a mountain on top of that, too. That's so awesome. And have you been. Have you ever been able to do that before?

Oh, yeah, when I was 18.

Well, it looks like you're 18 again.

It's been a long time.

But you've come back to it, which is the beautiful part. And it's so awesome to see now. You know you can include more of those hiking journeys and that your body actually loves it and it resonates with it, which is so cool. So keep us posted. Send us some nice pictures from the mountains time to time.

Yeah, I. It's funny. It's. That's a long story right there. But I will. I will try. I will try.

Awesome. I look forward to it. But Barb here is saying sometimes I stack. I have it stack. Oil pulling with brushing my teeth in the morning. Yes, yes. So oil pulling is, you know, phenomenal for numerous different reasons. And again, it's passive. It's something you can, you know, have in your mouth as you're getting ready during the day, you're showering, you're getting dressed, all of those things. Love that idea. I have two dry brushes, so there is no excuse, but I always forget about dry brushing. I know it's one of those sneaky things. And again, it's really about noticing. Noticing what motivates you or kind of what attracts you to do something. So, for instance, I'm a very visual person. If something looks aesthetically pleasing to me, and this is how I have to. This is the games I have to play with myself. Something looks, you know, nice for me or interact or something that is aesthetically pleasing, let's say, to my brain, I know I'm going to interact with it. It's calling me to interact with it. If it's. Something's in my face, in my peripheral view, I know I'm going to remember to do it. So I keep little things around me all the time, which might make my desk a little bit messy, but I end up doing these things. And it's a way to, to start instilling that habit. And it doesn't need to look like this all the time. But then naturally your brain goes, hey, I didn't do this, you know, in a couple of minutes or in a couple of days, like, I want to do this again. So working with yourself, whether it be, you know, some things that have helped me is changing my laptop background, you know, to a quote that I constantly want to come back to, or maybe it's changing my phone screen, something I'm constantly interacting with, that can passively, positively influence what I'm doing during the day. And so, yeah, it could be in the form of art, it can be in the form of jewelry. Feel free to spoil yourself if you would like to in those ways. But it's great to have the, the constant physical reminders I find for me. But it might be a little different for you. Maybe it'll be scent based. Maybe you diffuse something and suddenly that triggers, oh, I love this scent. I need to go outside because this reminds me of nature or, you know, whatever have you. So it's getting curious to see what, what motivates you to pick something up and interact with it. Sorry, I'm just reading through the comments here on the dry brushing. Yeah. And you definitely want to do dry brushing before jumping into the shower. You want to make sure to kind of clean off all of the skin cells that you've kind of brushed on your body. And ideally it's best to do in the morning because is stimulating, it can be energizing because it's improving the circulation. So kind of negates needing a coffee sometimes as well. I find just being able to do that simple dry brushing technique, it's really, really awesome. I see Annalisa's message here. I'm not able to find the question though. It's not coming up for me in my chat. But thank you, Annalisa, for responding from the uk.

She's currently in the third release phase and she's struggling with her weight. She's plateauing, but she's in a incredible stressful situation. So she was just asking, does she stop the release phase and then start again in the new year when she's less stressed because there's no end in sight for the stress until the new year year?

Great question. So there's really two approaches, I would say to it and it's tough to say what the right one is, but resonate with the one that you feel like is best for you right now. So on the one hand, I think it is important to do this program when you can really commit to it because it is a big transformation. You know, you do learn a lot about yourself. The more you can pour into this journey, the more you get out of it and the longer the results are able to last because you've done the deeper work. It's not just the surface. Like, you know, here's 4 ounces, 4 ounces, 4 ounces. That's a great structure. But really rewriting the script as to how you got to this point in the first place based off of the mental script that we're running. And so I do think that this program is so worth putting in your all out because you receive that and then some coming out of it. On the other hand, though, this program helps to deal with stress. This program helps, helps to, you know, address the food that could be causing certain stresses, the inadequate sleep that can be, you know, accelerating the stress or keeping the stress there longer. It's going to give you the tools to decompress. It's going to give you the tools to, you know, focus on yourself and, and put that hard pause. And also to not, you know, be in maybe situations that we would have allowed ourselves to be in the past that are very stressful. And there's certain circumstances that are out of our control completely. And, you know, there's not much we can do about that. But I do think that when we feel like we don't have the time, that's actually when we need to buckle down the most. That's when we're crying out for help the most. That's when things need to change the most. And so it's difficult to say how to properly move from that. But really getting real with yourself and asking, you know, if, if I, let's say January comes and the same thing happens, am I going to continue on with the cycle? When, when, when am I going to have enough? When do I think I'm going to start deserving better? And so yeah, it's really asking yourself those questions. What is my ideal life look like? What is my ideal day look like? How close or far away from that am I currently? What can I do to get better at getting closer to that life? So Those are my 2 cents. I don't know if anybody else from our community that, you know, has recently or in the past gone through the program and Maybe they were stressed out or, you know, going a lot of different things all at once. I'm not sure if anybody on this call has anything to share, but I would love some insight for Ross as well. Yeah, Barb, I'd love to hear.

I find that batch cooking is a key. Like, I take. Might take several hours, but on Sundays, like the last time I did it, I started off, I would make a bunch of meat. I make a bunch of different vegetables. Vegetables. And then every meal I would measure. And sometimes that became a big pain. So now what I'm trying to do as much as possible is like, it takes. It takes a couple hours. You have to take a couple hours out of your time on Sundays or something. And I, I make everything and I measure it in the moment, and I put them in containers in the moment, in the freezer, in the fridge. And then during the week, I don't have to think about it. Boom, there's my meal. I can grab it. It's like fast food. Just grab it out of your freezer. Freezer or fridge or whatever, and there you go. But it does take time on the Sunday, you have to, you have to plan. But then, then you're. You're good to go for the week. No problem.

Would you say if you save time doing that method?

Oh, yeah. Because during, like today, I just, I literally walked in the door just before this meeting, but I knew I wanted to have my lunch, so I was able to grab a full meal, already measured, take it out of the container, put in a pan on the stove, quickly heat it up. Boom, you're done.

Beautiful. Beautiful. I love, I love that you have this whole routine and, and technique set up. And, and you're right, it does take a couple of hours initially, but it also takes you so much longer doing that every single day throughout the week. If you compress it and you have those few hours, you're only cleaning once, you're only prepping once. You're only measuring once. You don't need. Need to whip those things out constantly. And while it might seem, you know, initially mentally taxing, just as any new habit is initially, it saves you so much time in the end. And mental work, in my opinion, because you already decided what you're eating, you have it all good to go. That brain wavelength could rest. And so I love, love, love that point. It's such a huge bonus to this program is, is getting comfortable with that whole meal prep and, and deciding ahead of time, what do I want to make this week? What do I want To E. I want to switch things up. And for anybody that's starting out because of course that is kind of a stretch. Let's say you're not cooking right now and you want to get to that meal prep stage. What I say first is make a double portion every single time that you cook. Let's say any single time you go and make dinner. Or you can make four if you're. If you're experienced like Ed and like Beverly. But meet yourself where you're at. It doesn't have to be, you know, all or nothing. You can inch your way over to it. And that's exactly how I started. I started making a double portion at dinner because I know a lot lunch. My brain is taken up by so many other things that I'm not thinking about food. And so I do myself the favor of prepping ahead of time, which is such a beautiful act of self love we're all doing at the end of the day. And it's fast food. It's the best kind of fast food if you ask me, which is awesome. Ed, I saw that you had something to add as well.

I just typed it in.

Oh, okay. I'm gonna read it out loud here. So breathing before bed improves sleep. Proper sleep improves mood and reduces stress. Organized thoughts and day walk after stressful call or meaning to de stress before starting new tasks. I love it. I love how it builds on top of itself and you can see exactly like, you know, addressing this helps this, which then allows you to do that and then you're off running or exploring, creating whatever it is that that you want to do. So thank you. Such wise words. I would love to put that into our Facebook group if you're open to it because I think that's super powerful.

Your knock yourself out.

I will.

I don't, I don't use Facebook, so I don't see what goes on over there.

So a lot of cool stuff in all honesty. Not that you need to create Facebook in order to, you know, dive into that, but if you were ever curious. We share so many different kinds of recipes. We share different wins from our community, different resources, products we're loving just facts that we're learning. But you also get to see kind of like a highlight overview of that in the emails that we send out. So the week and review emails with the recordings from these calls. You can get a little bit of those blogs as well. And Elisa, I saw you had something too. Yeah, yeah.

I was just going to say a lot of times too, when we get overwhelmed, it's a mindset thing from what Ross's message was. She's got so many things she's trying to do. Get outside, get sunlight, get, do it like. And you can get overwhelmed with all the habits you need to do. Find two to three that are non negotiable. Make those into your daily habits and you'll do those every day. But that's what creates the dopamine hit. So then we feel great that we accomplished something rather than thinking, oh my Gosh, I got 10 things on my list, I got two done today. I don't feel good because I didn't do them. Do the two to three, make it happen. Do them early. Get that dopamine hit. You feel great about yourself and then that builds your confidence over time.

Yes, yes. So, so well said. So important to exactly that. Just work with yourself. You know, like it could be so many different things we feel like we have to be doing, but there is no have to's. There is. I get to, I love to, I want to. That's the way we should start looking at things. And you know, sometimes, you know, there's all these things and all these habits we can constantly be including in our lives. But what's one that you really love? You know, and let's get focusing on that. Let's maybe it's taking a 15 minute, 20 minute walk after your day is done at work and just getting really consistent with that. You know, focusing on that for two weeks and then moving on to the next habit. Because if you, even if you do that cadence of two weeks, that's what like 27 new habits that you're going to solidify by the end of the year, which is huge. Not that you need to, but that's just a reference point. And so yeah, just focus on one, two, maybe three things at once and, and focus on the things that you really enjoy that do bring you that happiness that you notice a difference with and then everything else will slowly fall into that place. So amazing point. Thank you, Annalisa. Beverly, I see you have something to share here too.

Yeah, I was just thinking about Barb's suggestion for, for the pre whatever preparation before. Do several meals on the Sunday or whatever. Well, I, I know with the produce I was getting out of my, my garden I would was spiralizing my zucchini and putting them in four ounce bags and sticking them in the freezer so that all I had to do was pull it out and dump it in whatever I was cooking. And there was a, and then the leftovers Made me think about there was a, one of our favorite ways to have a roast beef and it's a dead easy recipe. You just get your, your roast, put it in your slow cooker and pour a can of spaghetti sauce over it. Of course I didn't do the spaghetti sauce. I made my own from my fresh tomatoes out of my garden, made a sauce out of that and put it on top of it. And then when it got done, I sliced my roast into 4 ounce portions and ate what I needed and put the rest in the freezer. And now I've been pulling it out of the freezer, throwing in that 4 ounces of zucchini and I have my, my meal right there. It just makes my life so much easier. And also taking a break, that was a very, I've done that too. In fact, I'm doing that now. I tried to, to go do a second release phase and it just wasn't working for me. I don't know exactly what was going on if I just didn't have the right mindset or it's fall and so I, I can't eat my favorite foods, that kind of stuff. But I took, I decided I was going to take a break. There's another wellness community I'm in, I'm with and they're doing a 16 day challenge right now. So I decided to do the 16 day challenge and I've lost eight pounds I think and it's day five. Today is day five. So you know, all of those suggestions, I'm living testimony right now that they all can work.

Thank you, thank you for that share and congratulations for releasing eight pounds already in, in such a short period of time and you just need to find what works for you. You know, there is no judgment in any of it. Everybody is going to have their wants is and that's awesome. And we all get to learn and get inspired from each other. But the most important thing is taking that step is, you know, some and sometimes taking that step is taking a break. Like Beverly mentioned, sometimes you need a little bit of downtime to just say where am I going? What am I working towards right now? Are the actions and the responsibilities or the things I'm filling my, my day with in line with that? Or is it creating space for me to be able to create that? And so it's, it's about adjusting. I kind of view it as a catapult in a lot of ways because you're sitting in the seat here, let's say you're the ball and sometimes people Think if you go backwards, then you're regressing or, you know, you're, you're not moving forward, you're not progressing or growing. But a catapult needs to be taken back, needs to be refocused in order for it to fly forward. You can't just catapult from a stagnant place. You need to sometimes take a step back, take some reflection time in words and then ask yourself, where am I aiming? Where, where do I want to go ultimately? And so then it allows you to kind of blast forward in that direction once you are in alignment with it, whatever that is for you, just explore it. That's the most important part. Enjoy exploration, enjoy making mistakes. I really need to find a better word for that because I know never. I don't believe in mistakes in all honesty. It's. It's learning that you're, you're constantly just learning about yourself and about the world and what makes you do the things that you do. So get curious about yourself. And it's actually interesting. I wanted to touch on a bit of the, the 16 day mark actually that you brought up, Beverly. And it's a 16 day challenge which, which K came to mind right now, but I wanted to check in first to see if anybody has any questions. Of course, this is what the Q and A period is for. It's also for sharing and community connection. But I wanted to check in and see if anybody has any questions that have come in. Whether it be your first starting out, whether it be your second round, your eighth round. Maybe you're just here to say hi and connect. If you have any questions, please feel free to either raise your hand or you can write them into the. The chat. Amazing. Yeah, the antiviral and antibacterial essential oil. That's awesome. Oh yeah. Barb, I see you have a question. Go for it.

I missed the last call, but I watched the record recording about the supplement packets.

Yes.

Now I personally probably will not be able to take advantage of that because I can't swallow capsules, but I'm just curious if that was still coming forward.

Yes. Yes. So we still do have the detox support packs that are a great addition to this program to do alongside. It just allows you to again to detox more effectively. Those are coming. We don't have the website set up as of right now to purchase the detox packs, but as soon as we have it all set up, we will be posting that in the Facebook community. And Ed, we will definitely be sending it out in the week in Review emails. So you will receive the information on that as well. And I'm, I'm almost certain we're also going to put it in the Metabolic reset chat. So all of those places you'll have the information on where and how to buy the detox packs and the others.

Do you know if those capsules of how nasty the stuff tastes, is it something that I can like empty the capsules out and use them in?

To be honest, I haven't tried them myself as of yet. So I'm not too sure the taste of these specific capsules. But I can ask Deepa, she has one of the samples at her, at her place. So I would love to sample them in all honesty, so I probably will very soon. And I can keep you posted on, on that. Awesome.

You could drop them in a blender and put them in a smoothie.

Yeah. You can also put them in like a pea protein smoothie or you know, even alongside the program. You can potentially put them on your salad or maybe in your water. I don't know if you would want to necessarily, but we can play with that if and when the time comes.

Yeah, during the release phase. I don't typically have smoothies during the.

Release phase, so smoothies can sometimes be incorporated into the program. The reason being and when they come into play is a lot of the vegetarian protein sources are not as calorically dense as the animal protein sources. So to get more of the calories in and additionally to get some extra protein in, we supplement proteins such as tofu, such as edamame, such as egg white whites and then additionally tempeh with the pea protein. It's a very clean protein and if anybody wants the link, I can drop it into the chat. There is, I believe an unflavored and a vanilla version. Both are which very tasty in my opinion. So if you are ever having one of those plant based protein sources, then you can have a smoothie on the program and what we do, of course, because there's no fat sources to kind of give it that, that flavor, that creaminess. I like to put in some basic berries and muddle them into the smoothie or put it into a high speed blender if you have just so it gives it a little bit of that, that taste. So I really loved it with strawberries. I'm a huge raspberry person too. Blueberries work great blackberries so you can definitely enjoy it like that.

Yeah, what I was referring to is, you know, you have your 4 ounces of fruit for dessert. You turn that into a smoothie.

Yes.

And so then you just, you're not eating pieces of fruit. You just put it in a smoothie. Smoothie with you. I use water or coconut water, but it's. It tastes like the fruit you're gonna have anyway. But it doesn't have to be a full meal, just part of your meal. But that way you can disguise the pills you're taking. I used to mix it with protein, but now I'm not taking protein anymore. Vanilla protein makes it really smooth and creamy. It makes it taste like ice cream. But. But that's what I was referring to. Because if you really try to be strict on your 4 ounce, 4 ounce, 4 ounce, 4 ounces of mixed berries with a little coconut water, you're pretty close to being right on the program.

Yes, exactly. And so from time to time, it would be okay to use that coconut water. It is, of course, higher sugar, but when you're combining it with something like berries, which are very low sugar, you should be fine to enjoy it from time to time. And it's a great source of electrolytes too, and it tastes fabulous. So, you know, if you're reaching for that versus a soda or a juice or anything that is, you know, maybe a little bit more on the artificial side, sugary side, that's a huge step in the right direction. And it can become a very nice sorbet. I know we're kind of moving and transitioning into the cooler seasons now, or at least we are here in Canada. And so that maybe doesn't come into play as much. But get creative. You know, add in some ice, blend it up. You can then freeze it in kind of like a loaf pan. And you can have some really nice sorbet to enjoy, which is homemade, so you know exactly what goes into it. And you can adjust it. I mean, off of the program you can add in maybe some honey for some natural sweetness. So learning how to make these recipes, but then knowing that you can modify them for the everyday world, unless you wanted to keep the honey out, I'm not going to tell you how to live your life, but just finding ways of still enjoying those indulgences in a way that's more conducive to your health. So I love that idea. Ad that's awesome.

By the way, I use the three berry blend from Costco, so it's already frozen, so I don't need. That's why I use the liquid so I can actually blend it. Yeah, I either use coconut water or unsweetened coconut Milk. Milk. And to make it a smoothie, because I can't blend it otherwise. It's like, you know, like rice.

Yeah, that's a good idea. Actually. Coconut. Coconut milk, even to that, I feel like, would be really, really delicious. So thanks for the motivation, Ed.

Yeah.

The unsweetened coconut milk is just heavenly sweet. It's just so delicious. Delicious. I. I was also drinking coconut water, and Because, I mean, I love it, but it's so sweet, and, you know, it is kind of addicting. So I just was like. I just had to stop because I thought it's just really way, way, way too much sugar.

Yes.

Yeah.

But I have to get my.

Milk perfect.

Yeah. And it's delicious. Yes. It has such a, like, lovely creaminess to it. Like coconut. What can a coconut not do, in all honesty?

Yeah.

So here's the funny thing. I use this coconut unsweetened coconut milk. Organic. So delicious. It's called zero sugars. I got 2 carbs, 4 grams of fat, and zero protein.

It does. That's the milk you were talking about the water. You were saying you were drinking the water.

Coconut water. That's very unsweetened. Everything I have is unsweetened. There's no sugar in anything but coconut.

Coconut milk, Yeah.

I eat milk, but also the water that I get has zero calories in it or 5 calories.

It's.

There's. So we must be drinking different stuff. I didn't. I didn't even know that stuff existed.

Well, I was. I think I was using natural harvest or harmless harvest. So they don't process it at all. It's just the water right into the. Right into bottles. I've never had that high sugar. It is high sugar, though.

Delicious.

But there's no processing. That's their big thing. That's. They advertise that they're not doing anything to it. It's exactly how it would be if you opened it yourself, which it loves to do. But it's hard to get young coconuts.

I'm gonna. I'm gonna have to go look for that stuff. I need something sweet.

Oh, it's really sweet, man. It's a. Careful. Really careful. It's sweetness overload, where. There are times where I would literally go out for that, to buy some of that, you know, like, that's how bad it was. And I was like, okay, this isn't. This is not working. You can't be that addicted to something that's so high in sugar. Yeah.

Yeah, for sure. It's definitely a treat. More so but I find whenever. Where I find it really comes into play is like doing something like a hike or, you know, a long intensive run or anything where you've exerted like hot yolks, yoga. So when you need a little bit more of that sugar boost and you need the electrolytes, so refreshing. But yeah, definitely enjoy responsibly, if you will.

No, I just did. Also, the coconut water, right from the coconuts, that's what they were using in Second World War when the. So when they ran out of blood and the. Where soldiers were injured and they had lost blood. Blood and they. They, you know, didn't have anything to. To help them with. They would use the. I guess maybe the native people told them that the coconut water will fill that void and it will. It will let the blood expand, you know, grow itself. So. So they were using it for like. I don't know if IV is the right word, but that's what they were using it for instead of. They didn't have plasma, they didn't have blood, they didn't have anything. And you know, people were. Could die. So they were using it in the, you know, like in the Pacific, I guess, in the Pacific theaters War that they were. That's where they were using them and saving lives. So I thought, well, that says a lot about what's in it. You know, it's all the electrolytes. It's everything, you know.

Wow. Such a cool fact.

Isn't that wild?

Yeah, that's.

That's when I started drinking it and then it was like, wait a minute. This is like a drug, though. There's like so much sugar. I'm like getting. I'm like, it's good sugar. I don't know if there's any really good sugar.

Well, it's. It's packaged in the best vehicle when it comes to receiving sugar. You know, sugar is something we always want to monitor to not have too much of and push us over into, you know, the, the, you know, blood sugar spiking range. But at the same time, there's sugars that do come with additional benefits in the form of honey, in the form of coconut water, in the form of agave. So, you know, while sugar isn't always the best thing to overdo it on, sometimes a little bit is okay. And it depends on the quality of sugar that you're also doing getting. So personally, I like to use dates when it comes to, like my cooking or my protein balls or even as just a snack because it has the additional fiber casing It. So it actually helps to keep me full longer. And then I add in kind of a neutral fat and it helps to satiate me in between meals or it's a great dessert. In all honesty, at the very end of your meal, just I put either a pecan or walnut. I opened up the Medjool date pecan, walnut. I put in a little bit of sun butter or almond butter. Whatever you have. Have Chef's kiss. So delicious. You don't miss the chocolate bars. You don't miss any of that. You feel amazing after eating it. And it's such a treat. And then sometimes if you really wanted to get fancy, let's say you're going to get together or a family event or what have you, doing that exact same thing, but taking some dark chocolate and melting it and kind of drizzling it on top and then putting in some coarse sea salt. Salt fan favorite. So. And it's so easy to do. It's kind of like a healthy, like turtle jack. But I've never actually liked turtle jacks. I find these to be so much better. So. And it's. And it's all good things, you know, like dark chocolate has so many antioxidants inside of it. Salt helps you to stay hydrated and it helps to keep your electrolytes balanced. You know, you got the sweetness from the dates, which is a tree, and the fiber that's going to keep you full. And then you have the fat, fat source. So it's disguised as a treat. But it's really doing you a lot of favors at the same time, too. And if, I mean, I could keep going on this tangent, it just keeps building in my head. But you can also put a few chia seeds on top of it just for like a, let's say a crunch or an additional crunch. So that's going to be your protein source as well, or a little bit of healthy proteins and omegas. So. Yeah. So health can be fun. Health can be tasty in a lot of ways, as long as, you know, know how to. How to form that. That little snack or that treat.

You know, I have to jump in because you're killing me here. You know, you're. You're telling us to eat chocolate.

I know.

So one of my favorite dishes, and this is going way back, was to have dates wrapped in bacon and you broil alone and you have saffron sauce. And when you bite into that, it just explodes in your mouth with so much flavor.

Wow.

And when you started talking about dates and chocolate, that's what it reminded me of. So now that everyone has that recipe, that's by the way, it was a very expensive dish at a very nice.

Restaurant, but I bet. Sounds fancy. That's so interesting. I've not heard of that before, but yes, I will. Off the dessert.

So you were saying, you know, have a little fat and have the chocolate. I'm thinking, well, sounds like bacon to me. You know, have a little fat with your date, right?

Depends on the kinds of fats you're having. Of course, you want to make sure you're having the right fats. And bacon, you know, organic bacon.

Bacon might be a little bit off the program. Off the beaten path. Yeah, just.

Just a smidgen. But there's a time and place for everything in moderation. And so, you know, you can definite go ahead and enjoy it from time to time. That recipe sounds very great. I've never been a bacon fan myself. For whatever reason. I know I get weird looks every time I say that. But experiment, have those indulgences, make them as high quality as you possibly can. That is the most important thing. And nutrient dense. So instead of saying, what do I need to take away? What can I add to this to make it better for me? Or I can satisfy maybe the fiber content, maybe I can add more protein to this, maybe I can give myself more satiety by adding this, this and that. So it's never really about taking away. You can always add things to make it better. So it's an awesome point and a very interesting recipe. Thanks for sharing that, Ed. And thanks for sharing the links here, Annalisa. So those are the two protein collagen supports that you can purchase if you do find that, you know, let's say you're off the program where you needed a clean protein source to kind of lean on from time to time. That's a great one to keep on hand. That's one that I personally carry as well and I love the taste of it. There is also a beef or a bovine based collagen protein made by the exact same brand that is to be enjoyed in the maintenance phase. And they're out. So it's not during the program or the release phase that you would be enjoying it. It would just be the pea protein. But there is that bovine based prote protein. So if you wanted to start building up collagen and if you wanted that extra protein source, those are great options as well. How much are we affecting our results in the release phase? We are still using hand moisturizer. So in all honesty, very hard to say. But what I will say is, have you tried fractionated coconut oil on your hands?

No, but I do have it.

So I would say to play around with that first. If you do already have it, the reason being, and. And even just overall, like in this program and moving out. Fractionated coconut oil is an extremely clean source of moisturizer. And in my opinion, it works better than any other moisturizer on the market, or at least that's what my experience has been. Using this moisturizer, I have problematic skin. I've had problematic skin my whole life. It breaks out like it's its day job. And what I've noticed since using this coconut oil is that it does not break me out whatsoever. It's actually allowed my skin to breathe because it's only one ingredient. And coconuts are magical creatures. Out of absolutely nowhere, they can do everything. So I know it can get a little oily. So people refrain from using it because they're like, I'm just going to slip around, I'm going to slide out, you know, like, whatever. But what I do is at nighttime. So after you've taken your nighttime shower, and it's actually great when your pores have kind of opened to put on a thin layer. And a thin layer goes a really long way at the very least, I soak my hands in it and I make sure to. To put in a thin. A thin layer so it absorbs really quickly. The next day, you feel like a baby. You are so soft. It's unreal, in my opinion. And I didn't like, personally, I thought that about myself and I've had so many friends comment. They're like, your skin is just glowing or you're just so soft. And I'm like, I literally use one thing, and I use that thing for, you know, creating carrier oils for my essential oils. I use it for, you know, oil pulling. I can use it as a moisturizer. You can use it as a deodorant. I'm a fan of simple and effective. And coconut, specifically fractionated coconut oil does the trick. So if you have it that is like a superfood product that you have in your home. So I would say try it out and see how. How it goes.

Where do you buy it?

You can get it at your local health food store, so it's usually quite prevalent there. So you would have it at like, a Whole Foods or a Trader Joe's, or you can even get it at, like, Nature's Emporium.

I live in the middle of nowhere. So none of those things are around. But we have a health food store. But it would be like in the, like the, like health aids or whatever or like, what do they call them? I don't know.

Just kind of like the natural section is where you would typically find it.

Whatever.

Yeah, yeah. So I'm always a fan of like, shop local whenever possible. Support your local community. But if it is too far away to get to. There's also really amazing products on Amazon. Organic fractionated coconut oil. I can see if I can find the link to the one that I enjoy. Joy. I found that there was no smell to it whatsoever either because I know not everybody is a huge fan of coconuts and, and that smell. But the fractionation process completely removes any sort of that sweetness or that. That scent to it. So the one.

Well, the organic would be good for me because I really try not to buy anything that's not organic. Link.

The one that I actually have in mind that I've gotten in the past, it's. Oh yeah, perfect. Here it is. It's by Sports Research. I'm going to go ahead and share the link in here right now. So that's the one that I've personally used in the past. I loved it, like beyond loved it. We'll keep on repurchasing it. And it's organic fractionated coconut oil. And it lasts like the price has gone up because I've had mine for actually a few years because it lasts such a long time. But it's usually around 15, $20 for a bottle and it lasts you over a year. And I mean, I slather myself like I go to town, so. So yeah, a truly amazing product.

Thank you so much for that link.

Yeah, my pleasure.

Copy that onto something.

My pleasure. Anytime. Yeah. If. If anybody needs any recommendations. Again, I'm always a fan. Use what you got first before, you know, creating more and purchasing more. But I'm full of recommendations and links, so if anybody ever needs, I'm happy to share.

Terrific. Thank you.

My pleasure.

And my skin is so dry especially. And in the winter it starts cracking. It's. It's just I have to stay on top of it, you know, I have.

A feeling that this is going to be a really big game changer for you.

Oh, thank you. That's great. I really am always looking. I did find something really wonderful. It's called Magic Balm from Do. Dr. Bronner's brand. And it was relatively expensive for what it was, but it's like a. A tin like about like that. But it's thin and the top turns off and it feels like Vaseline, but not like quite that great greasy. But it's Bronner's. There's nothing in it but just like, you know, really natural things. And it really did feel like magic.

It really.

The places that I put it, I was like, whoa, that worked. But I mean, those. It was like $10 or more just for that, that little thing. So I would be very interested in getting more of a quantity of something. And I love coconut oil. When I cook, I cook with it. It's the only oil that I cook with. But when I cook with it, I always eat, eat a big tablespoon of it or two while I'm. While I'm cooking. Because it's, you know, it's so good for us.

Yes. It's so tasty. Sure, we have company.

It could be the local, you know, evangelists, but they're so sweet.

I'm so curious to see who's at the door now. I'm invested. So we are at the top of the hour here. I don't see any other questions, but I wanted to give everybody one last opportunity. If there's any questions that you have on anything you're experiencing, please feel free to raise your hand. Please feel free to write it into the comments. I'm going to give it about one more minute. Minute. And then if not, we are on our merry way for the rest of the day. Oh, I see. Barb here. Go for it.

Just double checking. Is it. What is in the. The fractionated part? Because coconut oil is not allowed on the release phase. What, what was. What does fractionate even mean? That it takes away the fat that we can. So we can use it on our hands?

No, actually, so fractionated is referring to the process of which it's extracted. So solid coconut oil is not fractionated. It actually has longer ch, is why it's solid at room temperature. Whereas liquid or fractionated coconut oil, it's broken up into smaller chains, which allows it to remain as a liquid state no matter what the temperature is. So because it is a liquid state and because they're shorter chains, they are. They're actually able to bypass through your skin and bypass through your liver without breaking your fast. So it makes it just a cleaner source of absorption and an easier way for your skin to absorb. Absorb it. So, for instance, regular coconut oil is actually comedogenic. And what that means is it clogs your pores. So the fractionated version is the opposite of it.

Okay, so we don't have to worry about the fat content affecting our.

Not at all. No, it. That's why it's approved for the program. You can use it to your heart's content, and it doesn't affect your results on this program.

Perfect. Thank you.

You're very welcome. Awesome. Great questions, everyone. Thank you all for participating. Thank you all for your amazing shares and for just building such a wonderful community. I wish everybody a beautiful rest of your Fridays. See you all next week and enjoy. Maybe a new habit that you're stacking or, you know, something new that you learn about yourself this week, this weekend. Happy rebounding. Happy stacking. Happy coconut nutting. Happy. All the above. So take care, everyone. See you next week. Bye.