https://www.youtube.com/watch?v=6YZshJSlJwo

Everybody's gonna be here.

Okay.

Hello, everyone. Welcome back. We're gonna give everyone a moment to hop on. It's so good to see you all. I want to first. I got muted. Got muted.

We're back.

No worries. It's so nice to see you all. Welcome back. If you were with us live or you watched the replay on day one, we are now on day two. Just want to celebrate you all for taking the time to be here today. We all have such busy lives and to get to spend some time together and be in Mona's healing and grounding presence. I know after the first day session I was one, so excited in realm and two, so relaxed. It felt kind of odd because I was feeling very grounded and also very uplifted at the same time. And it's been really fun to see all of your guys insights and realizations and photos on Facebook and in the chat and on Instagram and on social. So it's just amazing to see you guys actually putting in the work and embodying the teachings. And this type of work does pay off. So huge shout out to the Facebook group energy. Thank you all for posting. It's been fun to learn from each other and get inspiration. So please just keep posting. Let's keep cheering each other on. Couple reminders. We have the workbook and the companion page. So day two homework be we will post that after today's call. And if you get all three of the homework assignments done by this Sunday, you will be entered to win the grand prize, the grand giveaway. And that is to receive six months fully paid for a membership into Rooted Academy. So Rooted Academy is going to be starting on Monday's birthday and it includes her you are the healer program. It includes Mona AI, which we're going to be going through today and it includes the private community. So I want you all, as you are hopping on and getting settled, put in the chat. What's one rooted moment or ritual that you practiced after day one? I saw several photos. So thank you to those who sent a photo in. But let us know, what did you practice between Monday and today? Yeah, Michael says breath work. I have done a lot more intentional breathing myself and that's been really, really powerful. One other logistical item, we wanted to save the giveaway from Monday to today. We wanted to do it live with you all. So Mona is actually going to get to announce those winners and keep on the chat. What's the ritual you practiced as we're getting our giveaway names all set up so to be entered into the Giveaway. You have to post on the Facebook post that is in the group. All right, Esther, Did I. Did I miss anything? Can you share your screen?

Here we go. Hey, everyone.

Thanks so much.

Wow, look at that.

Are you okay to just give people a quick. A quick repeat on what they can win and then we can get started with that?

Yes, absolutely. I just wanted to say a warm hello to everyone again. I'm so grateful for your time to be together as well. We're going to be starting off with a raffle, and I just wanted to address some beautiful things that are happening. So all of the beautiful shares and your gorgeous altars and your morning ritual and your evening ritual and the fact that breathwork, you know, we've been hearing about breathwork for so long, and it's still, like, such a new resonance for us when we start practicing. So thank you for all the shares. Let's keep it up together. I'm with you on this. And for all of the questions about the oils, that was a good one. The grounding oil. So whatever essential oil that you're using, please just make sure that they are organic. You want to use an organic brand because you don't want to be putting those pesticides on your body. Look for glass bottles as well. Paige gave me the amazing referral of a company called Restore Hope Oils. There's also a brand called Doterra. I'm not affil with any of them. I typically look for ayurvedic oils that are. That are sold. It's one ingredient, and that's it. And to not get a sticky, oily, or slippery residue in your shower, make sure that your skin's just a little bit damp and you're only using a tiny amount of oil onto your body, so you're not, God forbid, I don't want any of that on your. Your floor. And there is no way of getting around the potential stains or, you know, the residue that comes off your clothes. Instead, fall in love with the ritual of the oils to just counteract all of that all. So I just want to honor some of you today. First and foremost, we're going to start off with a raffle. There's going to be six of them today. There's going to be four that are going to be joining me in a private coffee chat. There's going to be a personalized voice message based on what concerns you most about your health for one of you. And somebody here today is going to win a month supply of IM8. It's probably one of the Only multivitamins on the market that I really just approve of, and I stand behind it wholeheartedly. So with all that said, let's go. We're doing it this way so you guys can see that there's no favorism. We're not doing this in the background. We're just. We're doing it live on the spot.

All right, everybody can see my screen. Can you give me a thumbs up?

Thumbs up, Perfect.

I appreciate everyone, if you stay muted while we do this, because I can't spin and mute at the same time. All right, so shall we get started?

Let's go.

First place in the one place in the coffee chat. All right, we have everybody's name who submitted a day one homework. Here we go.

All right. See Jane. Go Travelista.

Congrats.

Congratulations.

If you are here, give us a shout. Okay, who's next? One more place in the coffee chat. This is Shannon. Oh, I guess Kimberly.

Kimberly McCormick. Congratulations. I'll see you for coffee soon.

All right, One more coffee, Cat, please.

Anu. Anu. Anand. Welcome. I'll see you for coffee, too. Amazing.

All right, one more place in the coffee chat and more will come for the day two homework.

Jennifer Trainor. Bradley. This is fun. I love that we can do this.

Now we have a personalized voice message.

From Mona and it goes to.

Angela Robson. Looks like I'm going to be making some new friends and all of this. That's amazing. Congratulations. One more IMH supply. Who's it going to be? Becky. Becky Gunn. Congratulations. Amazing. Esther, this is awesome. Thank you so much.

All right, we're gonna reach out to all of you and find the best way for each of you to get your prize. Congratulations.

Yeah, don't worry, there's more giveaways coming, so if you didn't win, you still have opportunities. So on Monday on day one, we talked a lot about nervous system resetting, nervous system balancing. We did some guided practices. We've had quite a bit of feedback on how breath work made you feel. We've seen. Oh, I'm muted again.

Okay.

So many of you have put it in the chat as well. So for those that are just dropping in, Mona had provided quite a bit of resources for nervous system balancing. Go back and watch. Do the 4, 7, 8 on the replay. Do the guided visualization on the replay. They were so powerful. And part of healing is really building a toolkit of these somatic practices. So, Mona, let's give them another one. What do you got for us today?

All right, so let's talk about something Then again, something when it comes to our health and wellness that we have never been taught in school. And I joke around, around this with my clients all the time. Ten years ago, when I used the word vibration, everyone would roll their eyes. They would think that I was crazy, that I was probably, you know, a witchy person with crystals in the background trying to heal them. Now we're backing up validation with vibration and how it has to do with our emotions, our energy, which impacts everything from our immune system, the quality of your digestion, your mood for the day, and how you show up in your relationships every single day. It's going to drive your choices. So some of you have children. Other of you have family members who are babies. And nonetheless, whether that's not, you just think about a child that comes into this world, right? Gosh, they're so beautiful. They radiate pure, energetic, unfiltered vibration, right? Until the world teaches them otherwise. We are so addicted to that vibration. Even as a parent, we're so desperate for our babies to go to sleep, and then we're counting the seconds for them to wake up because we just want to breathe them in. They have an energy which is contagious. We are attracted to people, places, and things that have this positive energy because it makes us feel a certain way. Okay, so what happens, though? As we grow up, we have no filters, right? So we come across stress. We compare ourselves to others. We take in this chemical overload from the environment around us. We're so disconnected from food, disconnected to nature and the earth. And slowly, we begin living from the outside in instead of the inside out. But healing starts when we return to living from the inside out. This is why today, like with all my calls with anyone that I work with, we always start with core values. Not with your goals, but with what your values are. Okay. And how that addresses and impacts your vibration. So here's another surprise. I would love to have one volunteer. Somebody who doesn't know what a core value elicitation is, somebody who's never done that before, somebody who is just curious about understanding what their own vibration is. Let's see. I'm going through all the screens. Esther, do you want to help me pick somebody to let them in?

Mary's got her hand up. Mary Williams.

Mary, have we done your core value?

There are some people in the chat volunteering.

Okay, here we go. Mary, we've done your core values, so I'm going to pause with you. I'm going to leave you a voice memo instead. All right. Esther, can you choose someone in the chat.

Okay, let's go with Campbell.

Okay.

I'll try to find where to get.

You on the camera. Just a second. Jenny says raise your hand. Jenny says, I only thought of core values in connection with military service. Yeah, military service or your business values. Right. But it has to do with your health. This should be step one with your health. I wish all of doctors knew this as well. So let's see. Did we find them?

Yeah. Vice Campbell to come on the screen. If not, we'll go. We can go with Lynn as she is raised her hand.

Perfect. Let's do it. Hi. All right, Lynn, how's it going? Oh, Conwell, there you are. How's it going? Good, good.

Nice connecting with you, Mona.

You too. So with everyone else here, I want you to participate, if you haven't already, grab your pen and paper and I just want you to write down words. Don't overcomplicate this, don't overthink it. Whatever the first word is that comes to your mind, I just, I want you to answer it and I want you to write it down. All right? All right. So, Khanwell, I want you to answer a simple, simple question. When you wake up first thing in the morning, what's the emotion that you want to feel?

Gratitude.

Gratitude. And when you wake up in the morning, is there anything that could be maybe a little bit more important to you than feeling gratitude?

I would say feeling my best, you know?

Yeah. And what does it mean when you feel your best? What's the emotion behind that? How does it make you feel?

Oh, if I had the best sleep, you know, if I'm waking up from the best sleep.

And also.

If everybody's happy around me, you know, sometimes at home there's some trauma going on when I wake up, so I don't want that.

All right, so tune in again. I want you to visualize waking up tomorrow morning. You're doing great, by the way. Just think about what's the emote, the most important emotion that you want to feel.

I have to think about it?

Yeah, that's okay.

Just take a second. Think about. Imagine you were like 5 years old when you wake up in the morning. What's the most important emotion that you want to feel?

Joy. Or, you know. Yeah, well, with excitement, you know, with no responsibility. Right when I'm waking up.

All right, so tomorrow morning, my beautiful friend, you're going to wake up, you're going to feel gratitude, you're going to feel your best, you're going to have an amazing sleep. Everyone around you is going to feel happy. You're going to feel a sense of joy. You're going to feel full of excitement. You're going to feel no responsibility. What's the emotion that embodies all of that for you? Is there a word you can bring to mind?

No, actually.

Take a breath. Tune in to how you want to feel. What's the most important emotion that you can possibly feel? If everything comes to reality, how do you want to feel?

Connected.

How do you feel when you feel connected?

When I wake up and I pray to God, I just think of my Guru, you know, as I'm sick. So the first thing I. What I remember is Guru Nanak. And then the feel all the joy and everything and feel the connection. And then I feel like that's, that's the best day I could wake up to.

Okay, you're using a lot of really, really beautiful words. You're like, you're so there. But I just want to help you, guide you to clarity to what the emotion is. When you wake up in the morning, you're connected to Guru Nanak. You feel joy, you feel connection. You have the best sleep. Everyone around you is happy. You're full of excitement. There's no responsibility. What's the emotion? Just think of the emotion. Pretend you're five. You only know a handful of emotions. What's the. The feeling? I want to feel.

Protected.

How do you feel when you feel protected?

It's just so good. I haven't felt that in a long time. Even when I was a kid. So it's very hard for me to imagine when I was 5 year old because I was. I was always scared. I. My parents were very strict and I always wake up with my father saying my name so loud and my heart would be, you know. Yeah, you know, I was always scared waking up. And I can't imagine me being five in the other way as I have experienced. But yeah, since I have connected with the God lately. So I feel like I want to feel the connection with the God and the joy that sometimes I feel just now. Some days when I do meditate and some mornings I wake up and I feel like I don't have to do everything today. I don't have to sort the things out just now when I wake up, it has to be very light morning, you know, just get up and then see everybody, say everybody good morning with a smile and just be there.

Just be.

Silent in the morning. Not like talking a lot.

Yeah, that's it.

Sorry, I'm so nervous.

No, that's okay. You're doing so great, and I'm so grateful for your share because this is exactly it. This is the work. All right, so you did a great job, and I'm going to help guide you to this. But I want to share with you and everyone else who's participated in putting these beautiful words into the chat. What if uncovering your core value was the foundation to what you need to uncipher, decipher what your blueprint is for healing? Okay, so check this out. You know, Kanma wants to wake up. She wants to have gratitude. She wants to feel your best. Did anyone come to this world just to feel your best? Is that the point of life? No, of course not. You want everyone to be happy around you. That's great, but that's not your emotion. Right? You want to feel full of excitement, but how does that make you feel? You want to have no responsibility, but how does that make you feel? Right? You want to pray to God, which is beautiful. We have connection to a higher source, but how does that make you feel? And so the reason why you did so great at this. Thank you. You're free. But I want to point out used one or two words on repeat, but it wasn't your anchoring truth. And that word was joy. Do you guys catch that? She used joy a few times. I think she used peace two or three times. Some of you might have done exercises like this before. And you can take a deep breath. You're free now, Conwell, but I'm going to keep emphasizing the teaching for you. Okay, I'm going to share my screen, and I'm going to show you exactly what I'm talking about. Oh, technology. Okay, participants, share. Oh, my. Sharing is not turned on. The host isn't allowing sharing for this meeting.

There you go. You should be able to do it now.

Perfect. Oh, yay. Amazing. Thank God for you. Has anyone ever seen a chart like this before? It's called the chart of vibrational frequencies. Okay. So, you know, this chart really is designed and it's backed by science to show us when we are in a state of love, of feeling joy, of feeling peace or enlightenment. God hopes in this lifetime, we feel a sense of higher vibration. Our frequency goes up. We move into expansion. Life feels good. We're in alignment. We're making great decisions for ourselves. But the challenge is that many of us are living in these lower vibrational frequencies every single day without even noticing it. How many of us wake up sometimes with grief or, as Kanwell said, sometimes fear the memory of her dad, from the way that he said something in the morning from when she was a child, is still a frequency within her that she remembers. So no matter what that morning is, it could be a loud sound or somebody at the door. It still awakens that kind of abruptness, Right? Or maybe it's your alarm that puts you into that. Maybe you're angry about your day. So whatever it is, we just need to understand where is your frequency when you start your day, and where is your frequency when you're addressing your health? So why does this matter? This matters because it literally is going to be your driving point in how you make decisions in your life. So some of you may have read. Do you guys know of David Hawkins? Dr. David Hawkins? David Hawkins is an amazing. I highly recommend all of his books, but he's the one that basically created that map of consciousness, and he wanted to study frequency, Right? But what we now know is that we can quantify this consciousness. So if we're going out into the world feeling frustration or anger or sadness or depression or worry or tension or fear, you're going to make decisions based on those actions. Are you going to reach for the abundant, beautiful, colorful plate of veggies in that state? Or are you going to go for the bottle of wine and maybe go buy the, you know, the through? Because, heck, that's easier at that time, right? A lot of people will choose to heal and evolve when they address their vibration. So my ask for you today is really to start to bridge. How do you want to feel first thing in the morning? Go back to those core values, those core vibrations. And my word can't be your word. So some people here said pure joy, joy might become. Then that means that every single day, the question you ask yourself, is eating this going to align me with the feeling, feeling of joy in the version of myself that I want to become? Or is it going to deplete me from joy and keep me anchored where I am? Maybe it's a TV show that they're going to watch. Is this going to align me with joy and the version of myself that I want to become? Or is it going to keep me anger and anchored in frustration for somebody else? It's the feeling of peace. Is having this conversation with this person going to bring me closer to the feeling of peace and the vibration that I want to embody? Or is it going to keep me anchored in a version of myself that I no longer want to be? Use your vibration, the core emotion that you want to wake up with every day as Your guiding light question throughout the day, does this make sense to everyone that I land that? And it takes practice and you might take some time moving from happiness, and then, no, maybe it's joy and maybe some months it's peace, because that's what you want, but you just want to make sure that it's in alignment with the frequency that you came into this earth with. Babies come into this, into this earth with happiness, purity, joy, peace, enlightenment even, Right? But we kind of have water poured over the fire and it dims our light. And I'm here to say that you have an incredibly unique, beautiful, vibrant, starlight vibration that you're meant to feel every single day. And it's time to start awakening that.

And Mona, can you link some of the tools that you shared with us on Monday? How can that raise our vibration?

Yeah, definitely. Okay, so let's start by shifting our state. All right, so on Monday, we practice our 4, 7, 8, breathing. We went from a sympathetic state, potentially, or maybe even a busy monkey mind, into a feeling of peace by dropping from the mental mind into the embodiment of feeling our physical body. All right, today, let's do something else. So go ahead and sit back wherever you are. Put down your pen, turn over your phones, be here with me. Now, for some of you, where this might feel challenging, look around your space, Tell yourself that you're safe to be here just for a few minutes, that it's safe to close your eyes and it's safe to tune in. Just start by taking a few breaths now as you start to ground. What we're going to be practicing today is something called box breathing. It's going to sound like this. We're going to inhale for the count of four. We're going to hold the breath for the count of four. We're going to exhale for the count of four. And then we're going to hold it out. So holding your breath on the out for a count of four and then repeat. You can visualize a box in your mind. And let's just start by relaxing the shoulders away from the ears, coming into the body again. Let's move all the awareness down to your toes, your feet, your heels. Maybe you're going to go back to your magical space of feeling your feet somewhere anchored in nature, in the ocean, on the sand and the grass. Maybe feel the sensation of sunlight on your skin, warm breeze, beautiful smell of nature around you. And just feeling that causes you to exhale a little bit more, relaxing the feet, the calves, the knees and the thighs. Relaxing the hips. Relaxing the low back, the mid back and the upper back. Relaxing the abdomen. Relaxing all of the organs within you. Just be here now. With every exhale is the opportunity to surrender. If the mind jumps in, direct it as though it's a thought passing on a cloud. You'll. You'll get to that soon. But right now, you want to come home into your body. Relaxing the fingers. Relaxing the wrists, the arms, the shoulders. Relaxing the chest. Relaxing the back of the shoulders. Relaxing the throat and the neck. Go ahead and relax your jaw. Separate the biting surfaces of the teeth ever so slightly and feel the surrender of the back of the neck. Let go of that tension. You don't need to hold on to it anymore. Keep breathing. Relax your cheeks. Relax the eyes, the eyebrows, the forehead. Relax the ears. Relax the scalp. Relax the skin on your body. Come home to your body. How much more can you surrender into your seat. Maybe you're leaning back just a little bit more, doing a gentle scan of the body and just noticing what area of your body is calling for some attention. Without any judgment, it's simply an invitation to use your breath. Breathe into that area and let it go. Maybe you visualize sunlight moving through every single cell in your body, bringing lightness to where there's darkness, alleviating tension where anything's tight, and simply moving light through. From this state, we're going to move to box breathing. So go ahead and exhale your next breath. And we begin. Inhale.

Om 1 om 2 om 3 om 4 hold the breath om 1 om 2 om 3 om 4 exhale om 1 om 2 om 3 om4 hold it out one ohm two ohm three oh four inhale oh one ohm two om three om four hold the breath oh one ohm two oh three ohm four exhale oh one ohm two om 3 om 4 hold it out ohm one ohm two ohm three Ohm four inhale oh one ohm 2 ohm three oh four hold the breath ohm one om two om three om four exhale oh one ohm 2 om 3 om 4 hold it out om one om two om three om four inhale oh one ohm Two om 3 om 4 hold the breath ohm one two om three om four exhale om one om two om three om 4 hold it out ohm 1 om 2 om 3 om 4 inhale last one one om two om three om four hold the Breath one ohm two om three om 4 exhale oh one ohm two ohm three OH four hold it out. Ohm 1. Ohm 2. Ohm 3. Ohm 4.

Release any control over the breath and just breathe. Notice any sensation, Notice any buzzing, Notice the feeling of circulation. Just acknowledging your breath. In yoga we call this your prana. It's your life force. Energy bringing in the new, waking up the cells and giving liberation to what needs freedom. Take one more long, slow, deep breath in. Sigh it out of your mouth. Notice the quality of your mind and thoughts. Just come into a moment of gratitude for trying the practice. And when you're ready, feel your seat, feel the room that you're in. You can open your eyes and come on back. If you'd like to, you can go ahead and share. How did you feel after a simple practice like that? Just emphasizing again. It's these simple practices that teach you how to be the architect of your health, how to shift your state now that you know you cannot digest or absorb nutrients in a state of stress, but you can in a state of peace and alignment.

Wow.

Beautiful. Centered, quieter mind refreshed, relaxed. Wonderful. Calming, yawning release. I love that. Tingly. I get tingly too, which I really love. Feels like life force, peaceful, wonder. Wonderful. Thank you, thank you, thank you for participating. One more tool for your tool belt. Now it's just up to you to practice it. It's free. It's one of the greatest medicines in the entire world and it's free. You can do this every morning when you wake up. You can do it every night as you fall asleep. I promise you will be out like a baby.

Amazing. So we now know we absorb our nutrition best when we're calm, we're relaxed. When we're in this type of state. Guys, this is a practice you could do before a meal. Even if you don't want to spend that much time. Just a couple slow, deep breaths will begin to shift you and you will start to digest your nutrients better. Now Mona, I know you also wanted to talk today a little bit about other things that need to be addressed before we can nourish. Can you explain how detoxification plays a role, why that's step one, how it sets the stage for healing?

You got it. And you know, maybe some of you showing up today are probably just as surprised as the people that show up for my very first client. Call with them. Right, Mona, what's the diet? What's the protocol? Tell me what to eat. What's the perfect supplement for me? And we haven't even gone there yet. We're addressing the foundation. We've talked about Sleep. We've talked about nervous system regulation. We've moved into breathwork. And breathwork not only supports our nervous system, it supports our heart coherence, but it also supports our body's ability to detoxify. Remember how I said in yoga practice, we often spend the bulk of our time in pranayama utilizing this life force energy because it's a proven known way to detoxify the body. So detox is also a pretty big buzzword, right? A lot of you have probably done many detoxes before. Some of you might think, oh my God, detox, never. It seems so hard. It's so challenging. I don't want to do a hardcore detox. Who would ever do that? Some of you are, you know, you're.

Friends with Mindy, right?

Or you've done, you're part of her program and you've tried fasting. What's interesting, and this came front and center for me. So after Covid, I had long haulers, Covid. And then because of my immune system, I was exposed to black mold. Didn't know that I had it right. It was through tiny water particles that were living in my vent. Not even visible black mold. And I swear as a nutritionist, I go through all this stuff so that I can teach about it. And just like, I'm going to be grateful for my healing journey. So here I am, I'm with Mindy. We're in this incredible community together, and we are moving through her three day water fast together. I was probably one of the few people out of like 100 people who I was like, I don't feel good. I feel nauseous. I'm not sleeping. My heart palpitations are back. I'm up seven pounds. Like, what is going on? I had body odor. That was a really big one. Body odor and a thick white coating on my tongue. I knew something was off. What that was representative for me is that my detox pathways were compromised. All right? Now, detox pathways are foundational to health. And this is why before any healing protocol, I work with my clients on clearing first. Clearing has to come first. Before you nourish. You have to clear. So just imagine this, okay? So imagine you invest in. It's Monday. You start this health protocol. You create this really Emerson yummy superfood smoothie. You make it, you have all the ingredients, but then you're pouring it into a clogged sink. That's your gut, okay? For detox pathways, like your liver or your lymph system or your skin or your kidneys. Are sluggish. And in Ayurveda, we call this amma. This is undigested food. It's also unprocessed emotions or experience that literally ferment like toxins into our gut. It's the residue that we're all living with and living in today's body, modern world. As we mentioned, last call. This could be toxins from microplastics, pesticides, herbicides, fungicides, glyphosate chemicals that we are just exposed to perfumes, personal care products, phthalates that come in those perfumes, but also pollution. Maybe you live in a big city, EMF exposure also, which is now showing to kind of impact our circulation. So sitting too much throughout the day. Maybe you have a sedentary job and that's a lack of flow through you. The list goes on and on and on and on. But this is where ancient wisdom, traditional Eastern sciences like Ayurveda and traditional Chinese medicine, they knew this. This is number one when it comes to healing simple rituals every single day, like scraping your tongue. If I was trapped on a deserted island, I wouldn't want to live without my tongue scraper. You can get them super cheap on Amazon. I don't have an Amazon storefront yet, but a copper tongue scraper, use it twice a day. It's something that's so simple to do, to scrape your tongue morning and night. Other things that you can also do to clear stagnation are to think about warm water first thing in the morning and really supporting your digestive system. Right. There was a study that was done, I think about 10 years ago. They found that toxin accumulation, it can actually impair our mitochondria. So these, like we said, last call. Are the energy factories within every single cell in our body, from our toe to our brain. And this triggers chronic inflammation. So last call. I asked you, what are the symptoms that you're suffering from? Maybe this is an opportunity. Instead of thinking that you need to throw a hardcore protocol at it, you're simply going into detoxification and understanding if it's something that your body might need. We all need it every single day. But is your lymphatic system compromised? Is your system a little bit sluggish? All right, the good news is that simply by reducing your exposure to some of the toxins that I just mentioned, we can actually see improvements in just 21 days. All right, so let's go over some of these non negotiables, some of the non negotiables for my every single morning, first thing in the Day, I have a warm glass of water or room temperature water. It's purified water. It does not come from a plastic bottle. I typically get into water. We'll do that in the academy, but you just want to make sure it's filtered spring water if you have access to it. Because water, if we think about it, used to be alive, it was flowing in rivers. It would pick up minerals and nutrients from the soil, from the stones, from the sun, from the environment, and it no longer does that, adding a pinch of sea salt. I love Baja Gold sea salt. Other ways, first thing in the morning. I'm sure some of you have tried lemon water first thing in the morning. Dandelion tea is also a great one for supporting your liver movement first thing in the morning. Some of you might have seen me bouncing on a rebounder every single day, which is really supportive of lymphatic drainage. And if you're going to join the academy, just, you know, get used to it. We talk about poop a lot. Talk about bowel movements. I talk about the quality of your bowel movements because it's the greatest indicator of your health, and yet no doctor talks about this. All right, are you having at least one. At least one solid bowel movement a day, minimum? Okay, yeah, you guys ponder on that one. Maybe you're using a neti pot, if you're somebody who suffers from allergies, to really clarify the sinus passages. And again, simply removing the toxins in your home, if you haven't done so already, it's not too late. Just pretend I'm on your shoulder. Go through your kitchen, go through your cabinet, go through your pantry, go through your personal care products and just noting, notice what toxins are lingering and. And maybe you can start to remove those. All right, so, yeah, no hardcore protocol. You can't nourish a clogged system. Detox, and then we rebuild. All right. Beam minerals are amazing. I absolutely love Beam. A vibration plate. That's absolutely beautiful. I used to teach yoga on vibration plates. Super powerful.

Mona. I also agree that you have to open up the pathways before you can start to nourish your cells in your body. One step before that, though, is avoiding the toxins. So you talked about that a little bit just now. You talked about that on day one. Tell us about the food industry and the toxins that are in our food. And now the food industry is bigger than ever, and yet so is chronic illness. It seems like they're kind of going hand in hand. What are we not being told about our Food. Yeah.

So this goes into. I love how we're balancing, like the really beautiful side of our constitution and you know, what it means to awaken energy. But we also have to address just the reality. All right, so let's just go deep into it for a little bit. I'm not really big right now in terms of everything that's happening, in terms of getting angry, because I feel the anger linger in my body. But I do think education for everyone here is paramount. And the more that you become educated, the more empowered you will feel to make better food choices. All right, so let's be honest. The food industry is profiting from your confusion. It's profiting from it. Over 60% of the average American calories now come from ultra processed food. So this is like just anything that comes from a package. At the ashram, we would have said if it comes in a package, a box, a wrapper, it's. It's dead food. It doesn't come from the earth. There's no life force energy to it. It's literally dead. Right. But they, you know, enrich it with nutrients and they add in some vitamins and stuff like that. They'll put really fancy labels, which cost them a lot of money, by the way. Gluten free. Oh, but it's healthy health food might even say keto or Paleo or whatever it is. Companies pay big monies for the big money for those certifications. So don't be fooled by the front of the label. I want to empower you to look at the back of the label of everything that you read. And I hate to admit it, but this is even for some of the healthier brands that you shop from, because they get bought out by one of, what is it, 10 or 12 companies that own all food companies. And then all of a sudden they want profit. So there's really nutritious ingredients. They can, you know, increase their profits by putting in something that's like a cheap filler. And if you don't know this, food scientists are hired. They spend more on the food scientists and the marketing to profit off of those foods than what it actually costs to produce that food. Okay, we have a company called Jicama. So I know all about cpg. I know the dirty secrets in the background now. So I feel totally fine throwing a lot of these companies under the bus. So what are we looking for? Okay, we're looking for seed oils. Seed oils, traditionally from so many of our cultures. They were used, but they were used therapeutically. They were cold pressed and they were raw. So you have these beautiful anti inflammatory qualities to it. But now these seed oils are put under tremendous amounts of heat, they oxidize and they become inflammatory. If you haven't yet, please google how canola oil is made. If you see how canola oil is made, you will never want to eat it. You'll understand that this was a byproduct originally created for heavy machinery that got translated into using using it as a cheap filler and oil to keep the shelf life longer of a product in our food industry. So canola oil is one of those ingredients where tonight I want you to go through all the products in your home and just see where canola oil is lingering and I want you to ditch it. Then there's artificial sweeteners and colors and dye. We know that these fake sugars, they actually confuse your gut microbiome. Those good microbes are like, is this beneficial or not? And they tend to feed the bad bacteria which cause you to crave more sugar. Not only that, by things that are, you know, the sweet and lows out there and the aspartame, your brain is thinking that you're getting higher and higher doses of sugar. It's just keeping you addicted to sugar. Then there's preservatives and gums. Remember, if you don't know what an ingredient is, neither will your body. Glyphosate is one of those toxic chemical fertilizers that's recognized as a foreign invader to our system. And chemicals are used to ripen products. So if you ever wonder, you know, we talk about eating seasonally and we used to do that, but now you can get watermelon in the dead of winter. You can get sweet potatoes and squashes ripe in the summertime. Right? We're not eating seasonally. So a lot of these foods are plucked before they're ripened and they're sprayed with chemicals while they transport to support them in ripening so that they look a beautiful color when they finally hit the shelf at the supermarket. All right, so it's really important that you're looking for organic. This is when it matters. All right? And I think that something that we should be celebrating if I'm going to kind of put a positive spin on some of this. There's a lot happening right now in this country around food dyes and all of these chemical ingredients. And it's nothing to beat yourself up over a lot of these foods you were brought up on. But like in the 80s and 90s, the food chemicals that we see today aren't the same. So if you're a parent on this call, if you're somebody who is like just interested in, well, why are Doritos so bad? My parents ate Doritos. The Doritos that we eat today are not what our parents ate, ate, or bought. So the celebration that happened this week in Texas, believe it or not, of all places, they're now putting a label onto their food as it's going to read, not recommended for human consumption. Okay, so this is going to show that the usa, the United States will have a label that says not. What was it? Not recommended for human consumption. Okay, what are some of those ingredients? And BHT yellow, number five and six, BHA and BHT red like 40. Blue like blue like 40. Titanium dioxide. You know, some food brands that I know you'll all recognize. Kellogg's frozen pizzas, Lunchables, Fanta, Ben and Jerry's ice cream, Wheat Thins, I loved those as a kid. M&MS. Skittles. All right, so you recognize these brands. And the reason why I'm driving this in maybe a little bit more is the only way that we're going to our food system is if we control with our dollar. I know that you know that there are safer options that taste pretty good other than M&Ms, other than the Doritos. They're safer options for pretty much everything out there. But you have to understand that whenever you pay for a bag of Doritos or for that ingredient or for that canola oil or that BHA or titanium dioxide or whatever it is, you literally are paying the billionaires at the top of the chain who are just like, all right, pump out some more product. They're buying it. But if we say no, I demand better for myself and for my family and for the future of my kids and say no to those brands, then they're going to be forced to make policy change. All right, that's my rant for today. Thank you, Antonia. Amen to that. Yeah, we can definitely post and share some of these stories. I'll do that on, on our Facebook page tonight. All right. And of course, there's the caloric side of things. A lot of people here are used to thinking about calories and they think, well, you know, I'll reduce my calories here so that I can have my Fanta and my M&Ms. Here.

No, no, no, no.

You're taking in literal dead nutrient void ingredients. Remember, food is information. What type of information do you want to go to yourselves? Is it communicating health, longevity, vitality? Strength, skeletal muscle mass as she ages, brain function, turning off the genes that are going to cause her Alzheimer's and dementia. Or do you want to take in the ingredients that are like, oh, turn on that gene that's going to cause this inflammation. Turn on that biomarker for autoimmune disease or even cancer? Like, we really have to start thinking as a food is information that way as either driving disease or driving optimal health. And I promise you, this is going to help make the decisions around what to eat so much easier.

Well, it brings us back to the core values that we started with. Do you want to eat something that is going to move you closer to the core value that you want to be? Or further away, the end of our fork or the end of our spoon fights disease or feeds disease. So, Mona, can you teach us how do we build a plate that actually heals and nourishes our body?

Yeah. So how do we build a plate? All right, so you kind of. You're getting a sense of, like, what to avoid, what not to eat. And it's quite simple. You can have an abundance of ingredients that are going to support your health, and you can build a plate in the exact same way for breakfast, for lunch, for dinner, for all your snacks, for your protein smoothies and whatever it is. All right, so let me see if I can share my screen here, give you a little visual. Here we go. Let's see. All right, can you guys see this? How to build your plate? Yeah. Okay, cool. I think you can see the actual slide, though. All right, so here we go. Here's how you're going to build a plate. First, we're going to start here. Can you see the sidebar, Paige?

Yeah. If you go to, I think you.

Go to slideshow at the top. Play from current slide. Thanks. Literally need a tech team at my back 24 7. Thanks for understanding, everyone. Okay, so I wanted to show this slide because when we think about the blue zones, right? So these are the centenarians. These are the people who live for a really long time. They live till over 100.

Oh, interesting.

It's coming. Hang on. We went through this. There we go. When we go to Those blue zones, Dr. Zach Bush has talked about this quite a lot. They don't talk about their diet. They don't talk about macros. They don't talk about percentages of protein. They don't talk about grams of protein that you need for optimal health. To live like their neighbor who lived until 110. It's not even part of their mindset or dialogue or understanding. They simply eat real foods. And one of the greatest stories that I've ever heard came from a man in Sardinia. Zach Bush went and he had dinner at this table at this man's home. And this man looked up, he's like, you guys are asking about our diets and what we're eating and what the problem is with our food, and we don't even think about this. What concerns me most is whether or not there's an empty seat at my table every single night and I'm missing the opportunity to sit in community and learn from another human being, like.

Huge.

That alone emphasizes the power of connection and community and the state that you eat in with others around you. Right. All of our ancestors used to eat in communities as families, as extended families, and we just don't do that for my ethnicity alone. South Asians used to live in extended families. And right now in Denmark, one of the things that they say, one of the things that they say attributes their happiest city in the world is that they do things in community. They live in smaller houses and communities of people where they take on different responsibilities for childcare, for cooking and stuff like that. So community is everything. All right, so minimally processed foods. Here's how you're going to build your plate. 20% of your plate. At every single meal, I want you to include good quality healthy fats. Healthy fats for your brain, your heart, your cellular health. This can come from nuts, from seeds. At our house, we keep a cold pressed, extra virgin olive oil that comes from Spain. We keep it, I love it. We keep it out on our dinner table every single night. And I give my plate just a drizzle of that good quality fat that I know is essential for my brain and my heart. Then we're looking at high quality protein. So I want to hover on this for a second because I want to ask the question, how many of you actually know where your protein comes from? Do you know the farm that it comes from? Do you know that the animal that you're eating actually had a life? Did it have access to the outdoors? Was it able to eat grass? Was it able to be in nature? Or was it stuck in a slaughterhouse living in fear and tension? Because remember, you take on the stress of the animal, the hormones in that animal protein you will then consume. So whether you're a meat eater or not, just make wise choices, all right? Animal protein, pasture, raised eggs, grass fed red meat, stuff like that. Or if you're a vegan or vegetarian lentils and organic lentils and organic beans and stuff like that. You want to make sure that they don't have that spray of pesticides. But protein should be foundational at every me and every snack. And here's where we're going to spend most of the time. 50%, half of your plate should be eat the rainbow. So if we're thinking about the reds, the purples, the blues, the greens, the oranges, everything that you see in that produce section when you first walk into a grocery store, that's where you should spend the bulk of your time when you're grocery shopping. All of those foods were grown in nature. They have the vibration from the earth, from the sun, from the environment it's grown in. In soil, which is nutrient rich, even if it's depleted, there's information in the microbes of soil that are designed to support the intelligence of your body and your immune system. If you're somebody here who has a problem digesting fiber and these high fiber foods from veggies and fruits and stuff like that, that to me as a nutritionist is like, ah, all right, we need to focus on optimizing digestion. We need to support her hydrochloric acid within her stomach to really enable her to be able to digest this. Thank you. And instead maybe switch your perspective. If there's some fear around that fiber, I want you to start thinking about nutrient density. That's information for the gut microbes in your gut microbiome that's going to drive your immune system, how you feel, your energy, your mood, and how you age as well. All right, that food is information. When we talk about fiber, let's just hover on this for a second. We should be getting 35, at least 35 to 40 grams of fiber a day. The average American gets less than 13 grams of fiber a day. Now this isn't to, say, wake up tomorrow morning and go from, you know, 13 to 40 grams of fiber. You're going to feel terrible and you're going to not like me very much, but. But slowly work your way up. Maybe you add in one additional veggie or a few bites of some additional fruit and fiber. Maybe you're adding in a teaspoon of psyllium husk into your water or your protein smoothies. But the point is be fiber focused. And this is the trifecta. There's no diet around this. The people who I have seen, even clients of mine who've lost up to 80 to 100 pounds, there's no diet. They're simply eating real food. Now the other question that's going to come up is, well, who has time to do that? Who has time to cook animal protein and add the good quality fats and the fiber from the veggies and stuff like that? This is where it takes time, conditioning and building a new muscle. In my house, we have food prep Sundays. We grab our food, we prepare it, we wash it, we store it in glass containers so that it's all ready to go. A lot of my clients, I'm coaching them and what I'm going to be doing in the academy is guiding you on how to use your Sundays to maybe incorporate one new recipe to your meal plan that week or that month. It takes time, but again, your food behavior becomes. You simply ask yourself, what's my current food behavior? Am I consuming more ultra processed food or does this kind of look like who I am? And then we move from there.

One other thing, I think it's really important, especially if you do incorporate a little bit more fiber and you, you don't feel well. Could that be because of the state you're in while you're eating? Could that be like your eating environment, not just digestive?

Definitely, yeah. So you know, if you're going to eat a beautiful plate of food and you're watching the news and you're seeing war torn countries as you're consuming this food, chances are your body's not going to be able to digest that. All right. And this goes for supplements too, right? Have you guys ever thought that your body kind of has to agree to doing this? There's intention that comes with this. At the ashram, I was taught that we eat food with intention. To nourish our bodies, to love on ourselves, to thank our organs for working 247 for us. We're never taught that as kids. We just throw things down the hatch. We expect our bodies to deal with it. But your state matters. And even with supplements, maybe you're somebody who spent hundreds of dollars on really expensive supplements. You're living out of fear of like getting sick or getting older. Fear is the core state of your body. Do you think that your body's going to metabolize that supplement in a really beautiful way to just take away all of your problems? It's not. I do muscle testing with a lot of my clients to kind of really understand what your body wants? Because again, this is about your blueprint for healing. Your perfect meal plan is going to be different than mine. You'll be able to start tuning in to the Foods that make you feel really, really good and the foods that kind of deplete you to the point where you'll even understand, oh, you know what, Purple potatoes and white potatoes make me feel awesome. But sweet potatoes, those aren't my thing. Like that's the fine tuning that can happen when you turn on your body's intuition. And I promise you, it's so possible. Let's get into this question from Ann. The grams for healthy fat and high protein, this is one of those areas of unlearning. I want you to unlearn this altogether. Look, are there studies that are most likely done from men on the number of grams of protein per body, per pounds of body weight that you are? There are, but there is no long term studies right now around this trend around eating 1 gram of protein per pound of body weight. Okay, there's no long term studies and we have to call out the fact that a lot of these centenarians who are living to 110 have never counted their grams of protein. Now, where the argument has value when there, where there's science is that, yeah, we need protein as we age. We don't want to be frail, we don't want to get hip fractures and bone fractures. So protein is essential for building skeletal muscle mass. But again, depending on what your background is, what your genetics, what your stress is, and how much inflammation you're taking in every day, inflammation fuels acidity, which causes weakness to our bones. So that protein myth is going to be so bio individual to you. If you're someone on this call and you're like, I'm 135 pounds, I eat 135 grams of protein every day, I feel amazing then amazing. You go for that. Or maybe you're in a season of training. I work with a lot of people who have to train for roles and stuff like that. We really do increase their protein by. But it's for a season. If you're someone who's really eating with eating that much protein, you and I need to pinky swear right now that you are having a bowel movement at least once a day. If you're not protein, all of that, those animals, the turkey bacon, the sausages, the chicken, the fish, the beef, the prime rib, all the protein, if it's in your body for 24 hours, 48, 36 hours, how many animals are you going to have within you, putrefying, circulating within your system before you have a bowel movement? And sorry for the really graphic visual, but I really want people to get this in this age of carnivore diet and Paleo and stuff like that, The Paleo diet matches protein with fiber the way that our ancestors did. If you're going to do it properly. All right, so shooting for lean muscle mass. Amazing. I love that. Yeah, you can definitely focus on increasing your protein. Chances are for someone like you, we might be introducing protein powder as a supplement. Remember, protein powder is not food. Okay. It's a supplement that we supplement your diet with. All right. And then we can look at where we can trinkle in a little bit more protein throughout the day to build up your tolerance to digesting it very, very well. Okay. And the last kind of hover on this. I know that I'm ranting right now. I have to say, with everything that's happening with the clients that I'm working with right now who are actually vegan, they've had the best labs this year than I have seen in the past decade. And in the media, we hear like, the vegans are sick. They don't know what they're doing. They're so deficient, they're falling apart. I'm like, no, these vegans are thriving. And I'm saying that because I work with women who, when they eat these animal products, because what the media is saying, they're like, I know I'm supposed to be eating more protein, but I just, I'm thinking about the animal dying. I can think about the cow dying, and it's like, okay, well, that probably isn't the best choice for you. All right, so whatever feels good for your constitution is what you have to pay attention to. For me, sometimes I'm vegetarian, sometimes I can eat animal protein, sometimes I crave it, sometimes I don't at all. I trust my constitution and the season that I'm in, and that's, that's part of the training that I want to give you guys too.

It's life changing work because there is so much confusion out there about nutrition and there's so much misleading information. There's one expert saying this, there's one expert saying that. And you bring it back to how you started this call with that inside out approach. We heal from the inside out. So going deep within to get that wisdom inside to know what to eat is so powerful. And that's what you really teach your clients and what you're going to be teaching in the rooted academy. I do want to ask you this because working with clients, I get asked this all the time. Why is it so hard to change what we're eating? Emotionally and neurologically, like, why is it so hard for us? We see that beautiful balanced plate. Why is it so hard for us to actually eat that way?

Yeah, because food is so much more right? And, like, we're really talking about food for function right now, but we have to talk about food for comfort. One of my most favorite activities in the whole world, the most favorite way for me to spend time with the people that I love with and my friends is for comfort. It's for memory. It's. It's for escape. It's for that beautiful dopamine rush that we get from consuming food. Food is pleasure, and Ayurveda recognizes this. Ayurveda recognizes all different types of tastes, including sweetness, that we're entitled to feeling our best. And a lot of our food patterns were actually wired within us from childhood. And I think that one of the blessings of my journey, if I'm going to look at my mom's disease, is like, the imprinting of that food is medicine. She was on a mission. She understood from Dr. Andrew Weil that if she were to diversify the different types of fiber from veggies in her life, she would probably increase the good bacteria in her gut. So as a result, no matter what my mom was feeding us. And yeah, one night, I remember, like, some nights I was Chef Warrior D and stuff like that, but there was always a plate of veggies on the counter first. So that's one thing. Just ask yourself right now, how were you brought up? What were some of the food rituals that you had growing up? Did you eat out of comfort? Did you eat out of pain? Did you maybe have a lot of restriction in your life, and now you feel like you're an adult and you feel entitled and you're gonna eat whatever you want, whenever you want because you're an adult and it's something that you can do. This really is something that goes so, so, so deep. And one of the beautiful studies that I love illustrating when it comes to this is, again, it's the power of our mindset and what our belief system is. I don't think I've covered this, but something that you guys should know is that I realized very early in my career that I could put anyone on a diet, and then they would achieve the goal. And then maybe six months or a year later, they would be back in my chair because they fell off the wagon. Anyone here try that with the diet industry? Tried all these things, and it worked. And then it didn't. It worked and it didn't we, yo, yo. And it doesn't. Any diet will work for you until it doesn't, unless it's perfectly suited for your constitution. Your lifestyle demands the stress that you're under and your genetics. But what we understand is like, is really the power of our mindset. So I understood that if I could understand what my clients were core beliefs were about themselves, about the state that they were in when they ate around their negative self talk, the languaging that they would use around food, like good food or bad food. It's like, wow, you honestly think that if you eat a bag of chips tonight you're going to get fat and that's punishment for you? Or the typical story of the two girlfriends that go out for, for dinner and they treat themselves each to a beautiful, yummy, delicious, soft, moist, velvety chocolate cake. And it tastes so good. And they're like, you know what? We deserve it. And then all of a sudden the dopamine crashes and like, oh, damn it, why did I have that chocolate cake? And then they're texting, why did we do that? We shouldn't have done that. We better go work out. Then they wake up the next morning still feeling guilt over the chocolate cake. Do you not think that that mindset, the belief system and the state of the guilt and the frustration and oh my God, I'm going to get fat, is going to outdo the pure joy of the chocolate cake? I want you guys to fall in love. Like if you're going to indulge once in a while, love it, enjoy it, make it feel like medicine for your body as long as it's backed with all the good stuff. But just understanding what your food belief is all about, all right, you're not broken. This is a pattern that can be shifted. And this is where coaching really comes in handy. It's ultimately what I spend most time doing. Once my clients know how to, how to eat, we're showing up on our calls to coach through patterns that can be rewritten. I don't focus on discipline. I focus on connection, reconnection. Food is emotional and it's sacred and it can really be part of healing. So when we think about environment, right, food is what we eat. It's the thing, it's the environment, it's the state that you're in. It's your belief system about where you are. So what do you currently believe? Are you in with people of all ranges on this call? We've got 30 year olds, we've got 70 year olds and everything in between. Just notice what your belief system is. And then I want you to think about the environment that you're in when you eat. I want you to think about what your belief is around aging. Your belief is around losing weight, your belief around your hormones, your belief around maybe there's fear around getting a disease. What are your beliefs? What's driving your choices? Take some time putting pen to paper on these things. What's driving your choices? Because here's a really cool study that happened. Some of you might have heard about it. It was a really famous study that was done at Cornell. They found that people, depending on the state that they were in, and even if they ate from larger plates of food, they would eat 73% more from containers, even if the food was stale. So depending on the state, if they needed comfort, depending on the size of the bowl, they would just naturally eat more, even if the food didn't taste good. So it's like, oh, it's so interesting. You would never even think that as you're sitting down to eat it. But it might be a pattern because of, you know, the way that you were taught to eat when you were younger. Maybe it's a reward for you. So you're going to get it all in as much as you can. And then you feel the guilt, and it's just part of who you are. So you, you know that the guilt is going to come. And then you wait till tomorrow, and then you start again, or you wait to diet next Monday, or you wait until January 1st, start to recognize what your patterns are.

Well, and Mona, one thing I really admire about your work, especially around nutrition, is that you talk about eating and just healing in general, becoming a spiritual journey. Can you share a little bit more about that?

Yeah. So in my program. So I have a program called you'd Are the Healer. Right. And this is going to be available inside my rooted academy, where I really just address the rhythm that we're in and the rhythm that you've become accustomed to. But the shift is that you start to make decisions consciously from your mind. You're aware of the decisions that you're making. You're aware of starting a diet and then eating a certain way, wanting to hit a number on the scale you're thinking from your mind. But the shift comes from when you turn this into consciousness, or as I call it, a spiritual journey instead. You're so focused on your why. Have you guys ever addressed what your why is for being here, what your why would be to committing to a program like this, a community like this? Or even working with a nutritionist in the future. What's your why? Mine used to be about the number on the scale, fitting a certain size, not getting autoimmune disease like my mom. But now I'm so clear that the Y is around the same spirit that I want when I'm 90. Gosh, maybe even 100 or 110. On the first call, we talked about your best self snapshot and how this could eventually turn into a movie role. I support my clients in understanding what their movie reel is going to feel like when they're 100. And for me, this why I see myself so clearly. With strong posture, with muscle on my body, with a grandkid or two on my back on a mountain hiking with my grandkids. So that resonance is so true to my spirit and who I am that that's what drives my choices. And I want you guys to know we have ice cream. If you go into my pantry right now, you'll see chips. We have chocolate. I love chocolate. It's not about deprivation. It's about knowing how to optimize your body, doing that from a conscious space that's so aligned with who you're becoming that all of those decisions become easy and then enjoying the sweet parts of life at the same time. Those are typically the clients that stay with me.

I really want to address Ann's question. We're going a little bit off track, but I'll bring it all together. So Ann is asking about what would you ask ChatGPT for some great recipes to support how to balance a plate? And I just say that you don't know what type of nutrition guidelines ChatGPT is gonna pull from. So as Mona had shared on the first call, her credentials with being a nutritionist and not all nutritionists are equal. We may have different thought patterns and education. So I think this would be a really good time to introduce Mona AI because Mona AI is is literally over a decade or about a decade's worth of Mona's work with her clients. So it's not like sharing her clients results or anything like that.

It's.

It abides by hipaa, but really what it is is just all of Mona's teachings and wisdoms. So they're with Mona AI. You could really ask how to find your first healing ritual. How do you get back on track if you've had a setback? Let's say you're feeling overwhelmed and you just need you have five minutes and you just want to get rebalanced to Ann's question What meals should I do based on my energy? I mean, the first time that I typed in Mona AI, I typed in what's the best thing for me to eat when I'm on my menstrual cycle. And it had such great information on there. So I find that it's a really powerful tool. And today that was one of our surprises for you guys was to allow you to walk through it yourself and kind of practice it. It will be available after the call is done on the companion workbook. But I do want to share my screen and just give you a quick demonstration of the power of using it. So let's say that you wanted to ask Mona. Mona, I'm tired, but I don't want sugar. I'm craving chocolate cake. How can I get energy.

Go based on what we were talking about before?

Okay, I'll have to put in my email images.

This is so interesting. And yeah, again, so this is trained on over a decade of my work with my clients. She is going to prompt you for information.

So I wonder, because I've played around with her already, I need to put in my information. I got to get my code up. I'll stop for a second if you want to keep.

Yeah, for sure. So she's been really trained on not only the work that I've done with my clients and the recommendations. Remember, I work with a large variety of people and ages and backgrounds and stuff like that. So you'll notice I don't know what to call her. She is going to motivate. AI is going to prompt you for a lot of questions. We've done a lot of playing with it, and every single time I'm like, yeah, that's what I would say. That's what I would say. But I would probably add this. And then two seconds later, Mona AI adds that in and you're going to see a lot of people. I think Deepak Chopra also just launched his AI version. And it's something. It's interesting for somebody like me, who is, hey, ancient rituals, but also modern medicine to now have this AI thing. The bulk of what I do and what I know my clients have needed over the past 15 years is coaching, is accountability. So this is a way for me to merge not only my incredible community with so many of you, but an AI version of myself who can really take on that accessibility when you don't have access to a nutritionist all the time.

Okay, guys, check this out. So I said, I'm low on energy. I don't want to eat sugar. What Can I do instead? I just, just tweaked it a little bit. Low energy without sugar. Totally doable. So first, focus on balancing your blood sugar naturally. Pair your complex carbs like sweet potatoes or quinoa with healthy fats. We just went over this, guys. Hydration. Are you even hydrated? Like this could be something where I'd be like, oh my gosh, I haven't had a drink of water in three hours. Okay, let me try drinking some water first. Maybe that would take the sugar craving away or bring some energy back up. Lastly, adaptogens. So do you see how cool this is? What's your current routine like? Are any of these doable for you? And you can kind of have that conversation going back and forth and you can ask Mona literally anything wellness related.

So we're merging this and my intention is to really offer this as something of service to all of you. But you should also know that I'm studying quantum healing, so. Quantum healing? What the heck is that? I'm studying quantum healing because I, as you can see and hear and feel that healing is so much more than just food and exercise and diet. We know how the mind really reflects how our body ages. And one of the other studies, this is what I was thinking of before that I wanted to share with you. I don't know if you've heard about this study. It was the counterclockwise study, looking around at faces to see if people know about this. No. Okay, so there was a famous woman, her name is Ellen Langer. She took a group of seniors, so older seniors, and then she moved them into a controlled environment where the theme was 1959. So everything in that room looked like 1959. The furniture, the posters, the record player, the music, the clothes that they had to wear, the fridge, like literally everything. It's like they walked in to 1959. And after five days, the studies that they have. And you guys can look up this study counterclockwise study, their posture improved. They noticed that their joints became loose and more flexible. Their vision got sharper. There was one man, I believe, that stopped wearing his glasses. Their memory improved. Nothing changed. They were the same age. They weren't given any special pills or diet or workout protocol or anything like that. But their environment changed, which means that their belief system changed in what was possible. So what do you believe about aging? What do you believe about being a woman? What do you believe about your nervous system? What do you believe about your past traumas? And maybe are you willing to take the bold step into understanding that there might be a greater possibility that you can even imagine. All right, this is. This is the future and how I'm going to merge these two worlds together to give it a bit of background.

I love it. I love it. So, yes, you guys can. After today's call, if you open up your companion workbook, you will be able to ask Mona, put in the chat. Do you guys have any. What are. What do you. What do you think you'll ask Mona AI first and then Ann. Once Ann is asking how to continue to use Mona AI, it will be available in her rooted academy. Amazing. Well, Mona, we've got about 10 minutes left. Did you want to bring us back heart Centered before we close the call or open it up for a couple questions?

Yeah, I know Sneha keeps asking about fertility and nutrition. Yeah, it's all the same. So wherever you are on your fertility journey, your perimenopause journey, your menopause journey, or even beyond, remember, it's about cultivating the environment for your body to heal so that it can optimize. Right now we're in this weird place of like, we're blaming our hormones, we're blaming our gut, we're blaming our digestion, we're blaming the autoimmune, we're blaming the cancer. Your body is doing whatever the heck it takes to work at its best. It's the environment, whether that's the physical exterior environment or the inner environment that needs to be resolved. And the resilience needs to come back to it. And then the body comes back into balance to heal so that it can do what it needs to do. All right, so it definitely is going to address all of that. Let's dive in. Today we covered some heavy topics today. We covered a lot of the Debbie Downers. We talked about the. The food industry. We talked about what not to eat, the toxins that we want to look out for. And maybe this triggered like a reaction within you. Just witness it. It's not about judgment. Just witness what has come up for you today and instead let's again change your state. All right, next call, we're going to go into a deeper practice for heart coherence so that you all understand how you can build that resilience back into your body so that you can stop blaming yourself, blaming your background, blaming the people around you, blaming your past, blaming the food industry, whoever it is. We just stop doing that altogether. Let's do that now. If you're with me, go ahead and get settled into your seat again if you want to we're closing things out. You're more than welcome to lie down if you have to. Grab whatever you need to seek comfort.

Now.

You can close your eyes and just start to breathe. Teaching coherence again. Something else backed by science. It's one of the greatest tools for cultivating healthspan. When we slow our breath, when we focus on our heart, when we elevate our emotions, we learn how to do this out of a place of compassion. We're shifting our nervous system, but we're bringing synchronicity back to our body. Our hormones, our nervous system. We're lowering inflammation right now. So let's set the intention to lower inflammation right now. Notice the quality of your breath. Notice anything that's been stimulated within the mind. Just be mindful. How have I felt after today's call? Without any judgment.

Let it pass.

Drop down if you can. Anchor yourself into your special place. Go somewhere in nature that brings you joy. Are you at the beach? Are you on a mountain? Are you at a farm? At the cottage in the sand? Just go there now. Long, slow, deep breath in. Slow. Exhale out. Give yourself permission to be here. Now. Cue the body that it is safe. Whenever the mind wants to take over, just let it know that you're busy. You're in your body right now. As you breathe, I'd like you to start visualizing just beautiful sunlight shining through the top of your head. With every inhale in, Lightness is moving through every cell of your body. With every exhale, you're surrendering something that no longer serves you. Wherever there's darkness, sadness, tension or pain. With that exhale, let it go. Focusing on the quality of your breath. Can you breathe into your abdomen, your side ribs, and your upper body? Maybe just taking in a little bit more oxygen, which gives you more opportunity and space to exhale, giving yourself some freedom. Keep melting back into your seat, letting go. I would like you to recall something to your heart. I want you to think of the first thing that you can feel. The greatest sense of gratitude for a place, a thing, a person. The feeling of love, gratitude, joy, respect, whatever it is. Go to that feeling of gratitude for that person, place, or thing now. Make it feel real. Turn up the details. If you really tune into that memory and your gratitude, how does it feel in your body? Could you let a little smile fall across your face because you just feel, my God, I'm so grateful for this person, for this memory. It brings me happiness. It brings me joy. I want to stay here just for another moment. Go there now. Turn up all the details. What does it feel like? What does it look like? Are there colors? What does it sound like? Are there sounds in the background? In the distance? Are there smells? What are any additional details that you can turn the volume up on now to make it feel more real in your body, what if you were to give this memory a really big hug and just take it into your heart? Go ahead and take your right hand. Place it over your heart. Now tune into the feeling of gratitude, how it makes your heart feel. Notice if your breath slows down. Notice if your body can surrender a little bit more. Notice if there's an exhale. Notice if there's an emotion that wants to be seen. This is your frequency. This is your body's electricity. This is a vibration that you've had since you before you even arrived. Make it feel real. Keep it there. You're doing great. Keep breathing. I want you to feel this energy expand not only around your heart, but around your body. What does it feel like to feel that energy from gratitude expand beyond the walls of your skin, wrapping yourself in this beautiful bubble around you of gratitude. You can give that a color. Maybe it's golden. Maybe it's another beautiful color that comes to mind now wrapping you in the feeling of love and gratitude. Maybe you feel the sensation of your heart center lifting up closer to the sky. Your chin might lift up just a little bit. Breathe the gratitude in. Now, in this cocoon around you, this is your magic. You're shifting your state. Now. I'd like you to start thinking about someone here that could use this gratitude. I want you to just send energy to someone in your life who could use it. A friend, a loved one. Just literally visualize giving them a piece of this gratitude, this energy, this beautiful color. Send it to them. Now let's go ahead and do it to each other. For everyone that's showed up today, just the gratitude of sharing energy. For being vulnerable, being open, open to learning. Just the gratitude of coming together. Feel that expand beyond your body. Notice how when you share your energy with others, how that makes you feel. Long, slow, deep breath in. As you exhale, radiate it out just a little bit more. And in this moment, I want you to remember that no one can take your energy. No one. This is yours. You can move into a practice like this whenever you want. So let's seal it in with a feeling of gratitude. Hand over heart. I want you to, in your mind's eye, just say, thank you. Thank you for showing up. Thank you for this body. Thank you for this memory. Thank you for the feeling of gratitude. Thank you for the emotions that come up. Thank you for showing me that I'm in control of how I feel and that I can come back to this at any point in time. Go for the deepest breath that you've taken all day. Inhale that bright energy all the way to the top. Sip in as much air as you can. Sip in just a little bit more all the way at the top.

And.

Then let it go. Release your hand down to your side. Get a sensation of the chair that you're in, of your room, of the environment that you're in. Wiggle your fingers, wiggle your toes, and when you're ready, you can open your eyes and come on back. It's such a powerful practice, especially when you repeat it.

Mona, this is why I just love being in your presence and why you are such a wealth of wisdom. I mean, today we hit mind, body, spirit. We started with core values. We talked about what's going to nourish the body, how to nourish the body, and ended with our spirit, with our heart coherence. So thank you. I mean, what an amazing time we got to spend together. So thank you all for joining us. I want to remind you all that if you go and do a day two homework post, look for that in the Facebook group. Write down what's the next ritual you are going to practice after today? Oh, the comments in the chat that are amazing.

So beautiful.

Tell us, what are you, what are you going to do? Is it a ritual?

Is it a new food?

Is it a shift in how you're viewing nourishment? So make sure that you get on Facebook, you participate. We will choose another, a few other winners live on Friday. You guys can tell I'm, my voice is slower. I've got my parasympathetic activated. So trying to wrap it up here, but geez, I feel great. Don't forget about completing all three homework assignments and you can be entered into the grand giveaway, which is six months fully paid membership into Rooted Academy. Guys, this is literally just a sprinkle of what Mona has to offer in her Rooted Academy. It's, it's going to be quite powerful. So day three, it's on Friday. Join us again. We're going to go even deeper into the body's inner terrain. This is where we shift from thinking, this is where we shift from learning into actually embodying. It's where we reset the nervous system. We reclaim your daily rhythm. We show you how to stop Starting over, stop falling off track because healing becomes a rhythm.

Gosh, I'm just overwhelmed from all these comments. This is so beautiful. My gosh, the butterfly. Butterflies are so special to me. My mom and my grandma talk about just like a resounding memory of transformation. And that again, is exactly what this is. I just want to acknowledge everyone just for being open, because for some people, I recognize the courage that it's going to take for so many people to break up with the current state of healthcare and of health and wellness and someone dictating at you what you should do as though they know what's best. And I hope you feel the difference in. I don't think that I can empower you, but I can give you the tools that you need to awaken the health within you. This is exactly the journey that I went through. And I wish that I could say it could happen in a week or three months or a year. It's different for everyone. But when you're brave enough and surrounded by the community who makes you feel safe enough to be vulnerable and dive in and like, what's this energy stuff anyways? I promise you that this is the missing piece that's been preventing you from being consistent with your health and feeling your best. My greatest purpose for all of this, the question that we started off today, when you wake up tomorrow morning, how do you want to feel? I want every person on this call to say, joy, peace, calm, fun. Life is great. I love my body. This life is a gift, despite what is happening in this world, knowing that if you uplift the light within you, you're doing your part in this lifetime, not only for yourself, for your family members, for your community and for the world around you. It's that powerful. And I know like the, the this vibration word is unfolding really quickly, but gosh, in a few years from now, it'll be no brainer to everyone. We will understand that it's the power of our frequency and what we believe, our thoughts. Recognizing that as emotion that's going to change the game field for everyone. So healthspan becomes you. It's not about the protocol.

Amazing. I did get a message from Esther. She wanted to say a word. Esther, are you still with us?

Yeah.

Thank you so much, Mona. This is amazing. And thanks, Paige, for creating this space for Mona to shine. I just got a note from Team Mona that for those of you that are still on, if you have a few more minutes, if we could do a demonstration of Mona AI, not just the text version, but also the Audio and the video version. I don't know, Paige, if you're okay to go in and do that or shall I try to do that on my side for anybody who can stay a few more minutes. This is an exclusive opportunity to see the whole Mona AI in 100% capacity.

I think we have to.

Do you have it pulled up by any chance?

I can get it up.

I didn't play around with the video or audio. This will be exciting for me, too.

Just wait.

Chatting. Because I was trying to stay quiet when I was originally messaging Mona over the weekend.

Okay, all right, let me just. Let me just pull it up on my side then. Okay, here it is. To be honest, my favorite version is. Okay, let's see. This is my past conversations. I'm actually on a thyroid journey myself. Since January, I got really surprisingly bad thyroid results. And. And I was prescribed medication, but then I decided to go with some other kind of support, actually. I went first with Mindy's probe, with Mindy's book. And then since I got access to Mona AI, I have been talking to Mona every day about my journey, about what to eat and how to go about it. And basically, I gotta tell you that honestly, my favorite version is when I speak to Mona and then she answers in writing because I love seeing what she shares in writing. So I can also scroll back to it. So this is another version. How you can try the text function is when you speak through the microphone and then you will get an answer through text. Okay, now it's. I wonder what she's going to say to this. But she's always really helpful and kind. She's asking me for clarification. But there are two other options. One is an audio call. So let's see if I start a call now. I haven't tried it while I'm in a zoom call.

It's gonna work. It's gonna work. It's gonna work.

Can you hear her now or is it just me hearing her?

It's just you.

I should be sharing the sound. Okay, thanks everyone for your patience. We are improvising here. Okay, maybe I will have to share the screen again with audio. Okay, I think. Can you hear her now?

No.

She'S talking to me.

Okay, she's talking to you.

Anyway, I will show you how it works. You can send her a message. When you talk to her, she will talk back to you and to me. It has been amazing. I was checking, am I talking to the real Mona or is it still Mona AI? Because the way she addresses me, the way she actually understands right at the moment when I put the question towards her. She comes back with fantastic, amazing advice. And it's the same also available through video, which I will say you all will be able to try it yourself and then you will hear her in your ear, which is what I have now in my ear. So once it gets set up, you can actually talk to Mona on the screen. I don't see myself here now because I'm with you in the zoom call, but you will be able to run a full conversation with Mona here. So these are your actually four options. You have the written text, you have the audio to text option, you have voice and you have full video. And within a few minutes this will be available to you on the companion page. Okay, so I will share the link again in the Facebook group as well and you will get an email about it as well. But it's monasharma.com reboot and that's where you can play around with with Mona AI for the next few days.

I can't wait for you guys to you'll get a sense of it for next call. I can't wait to for you to experience it. Especially when you see me talking. It's like you'll be sitting and having coffee with me, which I highly recommend that you do. All right, everyone, thank you so much for your time. Thank you, Paige, for being here with me, to Esther, to my team, for making this all happen, for all of the questions and participation. Thank you so much and we'll see you Friday. Friday we're going into some step by step gut healing protocols and the spirituality behind that and the wisdom that comes from the ashram as well. That's a wrap. Thank you. Thank you. Thank you everyone.