MRP Living Light Q & A Dec 29, 2023

Sam.

Oh, sorry, I was unmuted. Good afternoon, friends. How's everyone doing today? Welcome, welcome. Great to see everyone. I hope everyone had a lovely holiday weekend. I feel like it just flew by. It's already over and the new year is coming shortly. Okay. So not sure how many people will show up today because I know people are still off this week and kind of in holiday mode, but we'll get started. I'm just gonna put in a quick reminder here as well to our chat here and just remind people that we have started. And as we're getting started here, let me know in the chat what you're grateful for today. Okay. So Liz says, grateful for a wonderful, wonderful holiday season with family. Home. Okay. Awesome. Yes. That's what it's all about. Elizabeth says being able to travel to exciting places. Oh, where are you traveling, Elizabeth? Well, okay, you are unmuted, so you can go ahead and.

Oh, you want me to talk? Oh, okay. Going to Hawaii in February, then to Costa Rica.

Costa Rica, that's right.

For the breath work retreat.

Yes.

I think that's April. May.

April, Yep.

Then going to Mexico. Wow, another retreat.

You're gonna show off your new body.

You bet. Oh, that's the go see. The Hawaii trip is February 12th, 13th. So.

Okay.

Okay, I'll be good.

You'll be good. Yes, excellent.

Good.

I'm really happy for you. You're really going to enjoy the Costa Rica trip. My husband and I. Well, I'm sure you heard about it from him. We went last year to the James Nestor breathwork retreat and it was. It was amazing. So you'll have a really, really good time.

And I love the. That retreat place. I've been there before.

Oh, have you?

Okay.

Yeah.

Yeah.

And I love Costa Rica. So the food.

Yeah.

I'm going to get all kinds of tips for vegetarian.

Yes.

Cooking from them.

Yeah, it's absolutely amazing. We tried to order the cookbook, but it was sold out. So I bet I got.

I bet I bought it.

Okay.

And it's someplace on the shelf.

Okay.

I'll have to borrow.

Okay.

Amazing. Good.

Well, thank you for sharing. So welcome. Melissa. We're just sharing what we're grateful for. So you can type it in the chat or you can unmute. Ed says I'm grateful for family and friends. Beverly says I'm having more good days than bad. Amazing. Beverly, good to hear. And thanks for your share this week as well in the, in the group. That was very inspirational. So thank you. So, Melissa, if you want to go ahead and unmute. What Are you grateful for today?

Actually, I'm new, so I just got my box last week, and I'm grateful that I have this opportunity to start this journey probably in the next day or two. So I've got my big calendar that I put up on the wall that I bought from Staples, and I'll put down, you know, everything that needs to be done in terms of, like, measuring and pictures. So I'm just in the preparation stage of getting myself on track and making sure that I don't miss anything. So I'm really grateful and excited for starting the journey before the new year. Awesome.

I'm excited for you, too. So Melissa and I are friends from elementary school, so we've known each a really long time.

Yeah.

And it's funny, I saw a friend last night who did our program, I want to say, like almost two to three years ago, and I saw her last night and she looked absolutely amazing. But of course, more importantly, she feels amazing and she's just like, she's just so excited. She's glowing. And she just, you know, has really embraced, you know, the journey and, and the lifestyle changes. And she's. She's just. Yeah, she's just feeling amazing. So I was really excited to see her and I'm like, she's living proof. Like that definition of living proof.

Love it.

Yeah. So, okay, so I know, you know, some of you are kind of still in the release phase, maybe going into maintenance. Some of you are finished a while ago and are still joining us, and some of you are just starting. So I know, you know, we have people from all over the map, which is wonderful because I know, you know, there's a lot of wisdom with all of us coming together. So I do want to give an opportunity for some of the new people to, you know, ask questions before we get started, started with anything. So, you know, Melissa, you just got your box. I'm sure you kind of read some of the manual, but just want to know if you have any questions offhand, because I know you are going to be starting in a couple days, so I want to make sure that you're well supported.

Yeah, it's kind of a bit overwhelming at first because there's just so many kind of moving parts. And as you're reading through, you're realizing, you know, the things that not necessarily have to get rid of in terms of food, but just being aware of the things that you are consuming. I, I do fast here and there, like a few weeks at a time, but I usually use like, things like salt Water?

Yep.

Green tea and regular water. And I wasn't sure if like, salt water is okay or like the kind of Perrier waters just to kind of mix things up. I'm not sure if that's, if I'm able to consume those things still, but I think that's really, really it. Everything else I can figure out.

Okay. Yeah. So for sure. When it comes to beverages during the fasting window, of course, we usually recommend drinking your water with salt. Like not really drinking it plain anyways, especially when you first start the program for a lot of people, like in that first week or two, your insulin levels are really going to drop, which actually creates a lot of salt wasting in the body. So you are going to need a little bit more salt in the first couple of weeks to replenish that lost salt. So especially, you know, sometimes people feel a little bit dizzy the first week or so. So, you know, make sure that you're, you know, salting your water in your food so you don't feel that dizziness. But you can do salt water, you can do green tea, you can do herbal teas, you can do. What was the other thing you said?

Like Perrier.

Perrier, yep. You can do sparkling water.

Oh, okay.

Yep.

As long as it doesn't have added sugar or artificial sweeteners. Okay. But if it's just plain soda water or Perrier water, then that's gonna be fine. Same thing with herbal teas. Like, make sure that they don't have any added sweeteners. As long as it says like zero calorie, they should all be fine. And then of course you're not going to add anything to it like, you know, milk or sugar, anything like that. But other than that. Yeah, those clear, clear beverages are pretty much okay during your fasting window.

Perfect. Thank you.

Yeah, you're welcome. And just make sure you stay hydrated. Right. So make sure you drink lots of water, especially on your fasting window with salt in it. You can also, I always find, like, that's the most cost effective electrolyte. I don't think you need to buy a lot of these, like fancy electrolyte sticks or anything like that. Just put like a good sea, good quality sea salt, unrefined sea salt. And that, that's totally fine to, to. To stay hydrated throughout the day.

Perfect. Thank you.

And try to get your fluids earlier on in the day. Sometimes. I know I do this sometimes I'm like, oh my God, I hardly drank any water. And then I'll like be drinking all this water. Closer to the evening. And then you don't want to be up at night using the restroom. Right. And try to get them in early. And it's easier when you're fasting because can't really eat anything, so you drink stuff. Right. So try to get the fluids earlier on in the day as best as you can. Perfect. Beverly says, I got a soda stream for Christmas. Now. I can make my own club soda. Yeah, we've had one for a while and, you know, you have to buy the cartridges. And for a little while, we, like, I don't know why we just weren't buying the cartridge. And it's annoying, like when family comes over and you buy, like, Perrier or, like, you know, the bubbly and you don't know whose is whose. And like, half of it's finished, half of it's unfinished. So the SodaStream is, in my opinion, much more cost effective, number one. Number two, there was a consumer report that came out not too long ago which showed that the water used in something like bubbly, for example, was, you know, actually not really that great quality. There was a lot of. What was it? I think arsenic or something in it. So with the soda Stream, you know, you can control what type of water you're putting in. Right. Of course, you're probably going to put filtered water in, so it's. It's healthier.

Yeah.

Okay, so what other questions do you all have? Questions or comments? I do want to say thank you to Elizabeth. I know she's been, like, sharing like crazy on Facebook and has introduced me to. I wrote all the names down earlier today, like, six people. So thank you, Elizabeth, for doing that. Really appreciate it. Really appreciate you sharing the message and just sharing your journey. Right. Because it's gonna inspire other people and just, you know, get the word out there and. And hopefully change their lives too, for the better. Right. Okay.

They are ready if they are ready.

Okay. Okay, good.

I mean, it's like, I'm not attached to that outcome.

Yep, yep.

Whoever is ready will reach out. Right?

Exactly.

Good. Excellent. Okay, so what other questions do you all have today? Questions, Comments? How was the holidays for you? I know we talked a lot about the holiday season and how to navigate with family events and with, you know, meals and, you know, just going to social events. So how did that work out for everyone? Does anyone want to share how was Christmas? Or, you know, any social events? Any tips or tricks that worked for you?

Well.

Anyone want to share Quiet today?

I just. I mean, I always try to keep things simple.

Yes.

Yamato. Is the kiss. One kiss. Keep it simple to succeed.

I love that.

Keep it simple. So. So what I do, my two grandsons and my daughter live right next door, so we eat well. I invite them over, and I just kind of. Well, I modify things, you know, so there are some things that are available.

Like.

Okay, so I'll have pasta, and I'll have meatballs and. And marinara sauce, and they can help themselves to the pasta. I don't need to, you know, or like chili. I mean, I just make chili. But I have a. I have some without the beans and some with the beans.

Yes.

So that's kind of my strategy.

Yeah. And that's. I think we were speaking with client last week with regards to not having to cook so much, you know, food, you know, especially when you live with a family and kids, is. That was me thinking.

Yeah, exactly.

As Rosalind. Yeah. So, you know, just trying to keep things simple and, you know, the core of the meal. Right. Like the proteins and the vegetables can be the same, and then you may just add a little, you know, fats or carbs or whatever it might be for the other family members. Right. But the core meal can, you know, be the same. Right. So try to, as Elizabeth has said, keep. Keep it simple. Right. And even. Even not just on this program, but beyond. Right. As well, is just keeping things as simple as possible. You don't. Especially for me, I'm like a creature of habit. I don't need, like, 50 new recipes every every week. Right. So I kind of rotate, you know, certain recipes in my wheelhouse and, you know, keep it simple and healthy and fun at the same time. But you don't need to reinvent the wheel every single time. Right. A couple of weeks, you know, here and there, I'll try a new recipe. Like, the other day, I tried a new vegetarian shepherd's pie, and it turned out amazing. So, yeah, it is nice to try new recipes and, you know, what's good and what's not and what you might bring into your rotation. Right. But for the most part, keep things simple. Okay. Ed is saying, any thoughts on unrefined blackstrap molasses? So what are you using that for, Ed?

Am I unmuted?

Yes, you are.

So, you know, this goes back to. There are offline discussions on my kidneys, and I've been told to have a tablespoon of unrefined black syrup molasses every day, similar to the apple cider vinegar. They're also recommending that, by the way, and cranberry juice, lemonade. All for the kidneys. All three of those for the kidneys.

Okay. So I have heard of like cranberry juice for kidneys specifically. More so for infections like UTIs and things like that. I have not heard of blackstrap molasses for kidneys. Although I will look it up and get back to you to see what, you know, research is out there on, on that, supporting the kidneys for the cranberry juice.

By the way, the, the cranberry juice is a cranberry juice lemonade. It's a combination of cranberry juice and lemon.

Okay. And is it just like a concentrate?

No, it's basically, you know, they're saying instead of like, you know how we drink like a hundred ounces of water every day, they're saying, make that hundred ounces cranberry juice lemonade. So apparently there's something good in the cranberry and the lemon.

Okay.

But I didn't want to substitute all that water and find out that I was doing more harm than good.

Yeah.

Who was, who's recommending it to you?

Well.

Molasses I found on my own, but the lemonade, from my doctor.

Okay, Medical doctor.

Yeah, a nephrologist.

Okay. Yeah, I'll have to look it up. I don't know offhand, to be honest.

Yeah, no, I, I just thought I'd throw it out there. Since no one was asking a question, I thought I'd spice it up a little.

Okay.

Thanks for sharing. Yeah, I'll look it up and get back to you.

By the way, every, everyone recommends, Everyone I talk to recommends that apple cider vinegar, in fact, not. And the only difference I've seen is that instead of taking two tablespoons in the morning with two cups of water, spread it out like one in the morning and one in the midday before dinner.

Yeah. Apple cider vinegar, obviously, like has a lot of research for a variety of different things. Helping with digestion, helping with gut, microbiome. Like so many different uses for it. So I wouldn't be surprised if it would help with kidney support as well. Yep.

I was just gonna say I have a question about the cooking aspect because I'm not really a cooker or chef and just wondering what people's successes are with. I guess it's kind of like batch cooking in a sense. Right. Like, is everyone pretty much cooking for multiple days and then like all three meals or just like making your breakfast but then having lunch and dinner pre.

Prepped available or so on the release phase? It's Lunch and dinner, no breakfast. So basically, yeah, so what I usually there's two ways to go about it and you know, I'll let you know. Anyone who wants to chime in, share in terms of what's worked with them or for them, a couple ways you could do it is whatever you're making for dinner, double it up so that you have lunch the next day, especially if you're working, you don't really have to, you know, think about that lunchtime meal. It's going to be ready or you know, twice a week is batch cooking. So preparing all your proteins, kind of fruits is easy, right? You don't really need to prepare prepare those, but preparing all your proteins and you know, perhaps marinating them and freezing them with vegetables, you can chop them up and have them ready to go. So that way, you know, you can prepare them however you like or lightly steam them. Other people will, especially this time of year, like some of the recipes you could make the base of, like for chili, for example, right. You make the base because the base you can make with a lot of the free vegetables which don't have to be weighed, right. So you make a, a big batch of the base and then the protein part of it. Like if you're going to add any type of minced meat or whatever it is, you could batch that out into four ounce portions and then you just take whatever amount of base you want, add your protein to it and then you know, heat that up. So then, you know you're making sure you're eating the right amount of protein. Right. So even with things like soups or stews, you could prepare the base with whatever free vegetables you want and then add your protein when you're ready to eat it. Okay.

Yeah.

So a couple ways to do it. It just depends on what works for you and your schedule. Some people prefer to batch cook, some people will prefer to just know on a day to day basis, just double up so they have enough for lunch the next day.

Right.

Okay. Thank you. You're welcome. I know Beverly had her hand up. Did you have a question, Beverly?

Oh, looks like I'm unmuted. Cool. I don't have a question. I was just, you were asking about how our, our holidays went. Our, all of our plans were scrambled because people got sick. We were supposed to go over to my, my husband's youngest sisters for, on Christmas Day and she tested positive for Covid, so that was canceled. So it was very, very quiet that day. It was. And my son actually he worked that day, but he did get up early enough that we could open presents. Left for work, which is good. But we had some of our fam. We, all of our family was invited, but some of our family showed up Wednesday. Is that right? Yes, Wednesday. But we had another sister who was sick and. But her husband and daughter and two of her grandchildren were there. And then my husband's oldest sister showed up with a friend and two. And her daughter and two grandchildren. So we had a house full with that and we had a great time doing that. And I just had my. I've discovered the impossible burgers and sausages and that kind of stuff. And they actually, I've looked at the ingredients very carefully because I have to really watch what I put in my mouth. And so they were things that I could have. And so I had one of those while they had their tacos and it was fine. Nobody noticed that I was eating something different. In fact, my one sister in law brought pizza because she doesn't like tacos. So, you know, it was just, it was. Everybody had what they wanted and that was good.

Good. Yeah. I think, you know, that's the main thing is just we don't have to explain ourselves. Right. If we're doing something different and you know, it's. You could just say it's for my health. Right. And just stand firm with that and you know, most friends and family will understand, right? Yeah. If they don't, then you know that they don't really care. Right. So most friends and family will be supportive and understanding. Awesome. Thank you for sharing. So I know Pat and Lena joined us. Do you all have any questions? I know. Roslyn, Roslyn, your hands up. Do you have a question?

I do, yes. It's Rosalynn.

Oh, Rosalynn, that's right. Sorry. I know you corrected us last week.

That's all right. It's very common. I do have a question.

I'm.

I haven't officially started yet. I just got my, my package in the mail a couple of days ago and I was thinking about starting this weekend, but I've been getting the messages about the kitchen clean out. So I have. I wanted to describe. I kind of did it in the questionnaire thing that's attached with those, but I don't think I've gotten a response yet. So if it's okay, I might just explain my situation here.

Okay.

So I, I live in a very unique situation because the house that I live in is a. Is a really large house. It has two stories and, and at. During the week, 9 to 5, Monday through Friday, the whole first story of my house turns into. I'm sorry, turns into a day program for adults with disabilities.

Okay.

And we share, right now we share that kitchen with that program. So it's a. They have a culinary program that cooks lunch for about 40 people every single day. So we have a huge walk in refrigerator and, you know, a couple of different pantries, but none of those spaces are completely my own. They're not, they're not ours. So I could clean out like a shelf or two that, you know, that has some of my stuff on it. But, you know, it's always going to have more stuff on it after the day is over because, because, you know, leftovers get put up there, things get mixed up. The pantry is jam packed full of stuff, and most of it's not mine. So I'm just wondering, you know, how to approach the clean out or whether, you know, in about a month we are actually going to have our own kitchen because we're, we're building one on the second floor, but that's not finished yet. And that's going to be brand new. So we're going to try to be as mindful as possible when we, you know, when we set that up. And as far as the drawers and silverware and all that in the, in the main kitchen also, that's not ours, you know, not just ours as well. So they get disorganized things. People put things in different places from day to day. So I just wasn't quite sure how to approach the kitchen.

Clean out.

Yeah.

I mean, in a situation like that, it's out of your control. Right. So.

Right.

Best that you can. Right. Because you, you don't have control over what other people put in there. Right. So whatever you can do, you do and like. Right. You just let the rest go. Right. I'm sure people would be unhappy if you threw their stuff out, so.

Right.

Yeah.

Or you could even if you have like a private space, like a bedroom, you could keep your stuff there. Right. So that way you're not, you know, tempted to go in a pantry where there's other people's stuff and items that, you know are calling for your attention. Right. So that's another option as well as maybe if you have another private space, keeping pantry items in that space versus the shared space.

Yeah. Okay. All right. So, I mean, I did mark that activity as complete as, but just wanted to share that. It's kind of a different activity for me.

Yeah, yeah.

No worries. No worries at all. Thank you. And then I don't know if Alice has sent you some modifications in terms of what you're going to do for the meal plan part of that?

Not yet, no. I've been. I was curious about that. Unless it's in here right now, but I don't think it is yet.

She is. She was off yesterday and today. So. I can send that to you. Let me just make a note to myself.

Okay.

Thank you.

Yeah, you're welcome. Elizabeth says, ed, ask your doctor for research. Yeah, great idea. If he's recommending it, I would ask him for just some research supporting, you know, his recommendation, which I'm sure he'd be happy to. To pull up for you as well. Hello, Pat, Welcome. How are you? Hi.

I'm fine, thank you. How are you? Good. Sorry, I just figured out how to get on the screen.

Yeah, no worries. How have you been?

I've been very well, thanks. How about you?

Good, thank you.

Good, good.

So I received my package a couple of weeks ago, but I haven't started anything yet. And I also haven't received anything else. Am I supposed to be receiving anything?

Can you remind me of the last name again?

Watt. Watt.

So I know you did our program a while ago. I did. See, you are part of the program modules which you have lifetime access to. So when you log into your practice Better app, you should still be able to see those. Okay.

Yeah.

And then I think you wanted the journal support, correct? Yes, I did.

And I did get that. Yeah.

Okay. Yep. So you do have access to the journal as well. So whenever you decide to get started, then.

So log into practice Better.

Yes, into the practice. So I don't know if you still have the app downloaded on your phone.

I'm not sure if I ever had it, actually.

Okay, so you are going to download. If you go. Do you have a iPhone or Android phone?

Yes. IPhone, iPhone.

Okay, so go into your app store.

Okay. I don't have it right now.

Okay, so when you.

But that's what.

Yeah, yeah. When you go into your app store, you're going to search practice better.

Okay.

And then you'll see white background with a logo that has like a half circle that's upside down and then the other half circle that's upside down. And you're going to download that app and an email that you have associated with your profile is the iCloud one. So if you don't remember your password, just hit forget password and you'll get an email to reset.

Okay. And then this I. I'll be able to get Exactly.

You'll Be able to get on and you'll be able to access the program modules which you were already added to last time.

Okay.

And you'll be able to log your journal entries as well.

Excellent. Okay, super.

When do you plan on getting started?

I am going to start the beginning of the year.

Okay.

I'm going to get past this weekend and then I'm going to start.

Okay. Okay, good. Excellent. Good for you.

Yeah, yeah, I'm looking forward to it. It was very successful and I've actually been really good until just recently and I went away on a big, long cruise and. Yeah. So it's time to get back on.

Okay, good.

Gained a few pounds, but not everything.

Okay.

It was good. Yeah.

Yes. So just kind of need a little reset again.

Absolutely.

Okay.

I do have another quick question, if that's okay.

Yes, absolutely.

So I'm very curious about the not using creams and lotions with oils in them and not taking supplements with oils, because I am taking a K2 and D3 supplement, which I know that's oil, but should I, you know, should I stop that? And I'm just curious as to why.

So for you, Rosalyn, because your goal is not necessarily weight loss, you're not really going to have to avoid those things.

Okay.

Yeah.

So you, you know, you can continue to use and you know, with the. So with the skincare products, like for those who are on this program, to decrease inflammation, decrease a little bit of weight, we usually will suggest avoiding oils and fats in cooking and on the skin. So our skin is the largest organ. So if you do use like, let's just say, you know, almond oil on your skin, then that's going directly into your bloodstream. So that's why we recommend not using oil based skin care while you're on the release phase. Okay.

Thank you for the explanation.

Yeah, you're welcome. And then, Melissa, I know you're looking for the Facebook group. I am going to put a link in the chat as well, so you can just easily.

Yeah, thanks. I found it and I just got a message with in the app that says that has like a modules.

Yes, I just added you to those.

Oh, amazing. Okay, thank you.

So now you can access the modules. So thank you. Yeah, very welcome. And I think you have access to the journals already as well, so good. Oh, Beverly already posted the Facebook group. Thanks, Beverly. Okay, so what other questions?

Yours looked a little bit different than mine, so I took it back off.

Oh, okay.

Because yours is official. Mine was.

Okay.

I hope this will work.

Yeah, I think it Was right. Good. And then Rosalind, for you as well. One of the things that we will unlock for you if it already hasn't been unlocked, is the breathwork modules. I think that will be really helpful for you to review if you have some time.

Do I need to know about those?

Everyone should watch that module on the Breathing. Breath work.

Oh, breath work. Yes. Okay.

Yes. Yeah. That is a very important one to watch, in my opinion.

And they're all found on Facebook.

They're all in the Practice Better app.

Oh, okay.

All right. Hey. Okay, so for the new year, I know people talk a lot about New Year's resolutions. Does anyone here commit to any New Year's resolutions? Yeah. Okay, good. So instead, you know, I find that it's more easier to commit to like a vision of what we hope our lives to look like. Right. So I know Alice last week had shared a few, you know, reflections for us to consider as we move into this new year. And I wanted to share, share a calendar with you all today that I found to be very helpful just in terms of general planning. It can be personal life. It can be in your personal life, your professional life, your health. And I found it to be helpful because it really helps you look at the year at a glance on one page. So this is just. I'll send the, I'll share the file with you all. But it's basically, you know, each month and in a, in a line format. And I've kind of just, you know, circled, for example, like, you know, my vacations in, in light blue versus, you know, fun outings with my son in purple. Right. Or social things in purple versus work related things in green. Right? So kind of just helps you give a big picture overview of what you want your year to look like. Right. And for me personally, I find that if you don't put things in your calendar, then they won't happen. Right. So whether it is a digital calendar, you know, I personally use, you know, my Google Calendar as my main calendar. I know some people like written calendars, whatever works for, for you, but really putting things into your calendar, right? And even when it comes to things like, you know, if you want to do like a yoga class every week or whatever it might be, right. Or if you want to go for a walk every morning, like putting that in your calendar, like these little details can really help you to stay more committed to that vision of yourself that you ultimately want to achieve, right? So if you do, you know, let's say, you know, have a vision of yourself, you know, having Less stress, having more energy, maybe try to make them more objective and specific if possible, right? Losing 20 pounds or whatever that goal is, what are the steps that are required for you to achieve that goal? Right. If it's doing this program, when are you going to start? Right. If it's doing another round of this program, if you've already done one round and you've, let's say lost £20 and you want to lose another 20 more, if you are going to do another round, when are you going to start that? Right. Really scheduling these things in because that's going to help you stay committed and actually make sure that those things happen. So I'll share the file with you all just because I think that it is kind of important for you to look at your year at a glance, right? And if you find find it overwhelming, then just go one month at a time, right? You really just have to be like a couple weeks ahead of, you know, you're ahead, right. So meet yourself where you're at. Doesn't have to be overwhelming, but really try to look at that year in advance and at least put what we call the big rocks in, right. Whether it's a family vacation that you have planned or you know, Elizabeth shared with us as we entered the call that she has a few vacations planned, right. So she can go ahead and put those on this calendar. Right. Because certain goals will, you know, if she has a plan to like go to the gym three times a week, then you know, she can plan that into her vacations. Right. Most places have a gym and if they don't, then she's going to these beautiful places where she could swim for 30 minutes. Right? That's your workout right there. Right. So little things like that help us to stay on track with our routine as well. Okay, so I'm going to share that here in the chat. Let me know if you guys can access it. And I'm reading this book called Atomic Habits by James Clear with my son because on our drive home from school, he goes to school about 30 minutes away. So we have a 30 minute drive home. And he's 13, so you know, he enjoys listening to music. So I said, okay, it's fine, you can listen to some music for 15 minutes and 15 minutes we'll do, you know, some sort of audiobook. So we listened to his book and you know, he talks a lot about holding a vision, right. Like behavior change if you really want it to stick. You know, there's, there's four kind of steps or I guess elements that will help with behavior change or help with developing positive habits. And one of them is holding that vision, right? In terms of what you want your, your life to look like a year from now, right? So another great documentary that I just watched recently was on Netflix, the Arnold Schwarzenegger documentary, right? And if you look at, if you watch part one, you know, he, it's pretty amazing how like everything that he had manifested, like, came true, right? Plus so much more, right? So we're all capable of those type of things, right? We're all capable of manifesting. We're all capable of holding visions for ourself and our life and our health and our personal lives and our business lives, our career lives in terms of what we want that to look like, right? So really, you know, try to reflect. A couple things that I, you know, before you even move into the new year is reflect on this past year, right? This is something that Alice kind of had you reflect on last week. If you weren't here. What are you going to, what are you proud of achieving and accomplishing in 2023? You know, what are you, what's a habit or something that you might stop, right? That didn't really serve you well in 2023, right? Or what are you going to let go of and then you can maybe move in? You know, this morning I was talking to my husband. I'm like, really want to start oil pulling more consistently. So you know, he's like, well, you got to keep the jar of oil in the bathroom, right? Like you got to do if you want certain, if you want to implement certain habits, you have to make it easier. And you know, habit stacking is a great way to implement certain habits, right? So with oil pilling pulling, the benefits really come when you do it for, you know, anywhere from 10 to 20 minutes. So a great way to habit stack is do it while you're showering, right? So you can do a couple things at once. So it's not like, oh my God, I have like 50 things I need to do, right? It's how can you do certain things around other pre existing habits that you already have in your day to day life. Hey, was everyone able to access the calendar in the chat? Does everyone know how to access the chat in zoom?

Oh, okay.

So if you go to the very bottom, are you using your phone or laptop?

I'm on my laptop.

Okay. So if you go to the very.

Bottom of your zoom on my iPad actually.

Okay. Do you see like where it says participants chat? Mine might be a little different. Because I'm the.

Yes, I see participants. I don't see chat.

It might be under more if you don't see it.

Oh, more. Okay. Chat. Yes. Go there.

Yep. If you see the bottom, you'll see the. The calendar that I put in there.

Yep.

And then you.

Black belt calendar.

Yep. You'll see a little arrow on the top right hand corner, arrow pointing down. If you click on that, you can download it.

I don't have that. I have an. I only have an X on the right hand corner. Maybe I need to go in those little dots again.

Yeah, it's. The arrow down is on the image itself.

Yes. You have to hover over the image.

What if I put. When I click on the three dots on the right hand bottom, it says copy. Do I do that?

No, you can put save as. You can go to save as.

No, that's not there. No, it's copy or open.

The three dots go on the image itself. And on the top right corner of the image itself, there's an arrow down button.

Put your cursor on the image and then you'll see the arrow. If you can't access it, I'll email it to you.

Yeah, I. I have the cursor.

Oh, on the three. Three dots under the image. You could, you could actually. It should be able to select download.

It says copy or open with other app in there.

It doesn't say download. Huh?

No.

Okay, I'll email it to you.

That's weird.

Yeah, don't worry, I can email it to you. It might be a setting on your iPad that.

Yeah.

Allow you to download images.

Yeah.

Melissa says currently reading the Power of Habit. Oh, I haven't heard of that one. Anything that you want to share in terms of what you're learning so far?

I was actually pleasantly surprised about this book because I did read Atomic Habits two months ago.

Okay.

And then I started getting into just reading books about habits because I started realizing that, similar to what James Clear was saying, I wasn't making habits very easy to start. So, you know, example, as you said, having the oil in your bathroom so you can kind of multitask and stack. And so I started really looking back at like, I wanted to get up to go to the gym in the morning and I would never make it. Then it was like, okay, I have to back up to the night before. And it's like, well, what time are you going to bed? And it's like, what time are you eating dinner? What time are you, you know, are you putting clothes aside that night so in the morning you can just put it on and go. So I'm going down a whole rabbit hole of like, basically overhauling my habits. But what I really loved about this book is he talks about three points to a habit and that there's some sort of, like a trigger and then there's a routine that you do for a specific result. And if you're trying to create a new habit or you're trying to change an old bad habit, the thing that has to change is the routine in the middle within the three points. Um, and you know, for instance, if someone's a smoker and they want to change that habit, it's like, so they have the trigger that they feel like they want to smoke. The routine is to get the cigarette. And then the result is typically the satisfaction from smoking the cigarette. Well, instead of smoking the cigarette, the routine could be like, you know, chugging a bunch of water, maybe, you know, something a little bit different, and then, you know, some sort of breathing technique or something to take away from.

Wanting.

To have that cigarette. And then the result is still a satisfaction that comes at the end. So it's by changing that, like, one routine. And so I've just been looking back at, hence why I started this, this program in the first place, because I was like, okay, first of all, it's habits that I need to change. But then it's also a bit of discipline that has to come along with that. But, you know, the cooking and, you know, the workouts and everything that's going to come along with this type of program. It's also going to be my habits that are going to either help me to succeed or, you know, ultimately succumb to falling back into older habits. So I've almost. I feel like I've been pre prepping without knowing mentally.

Right, right.

That and then just being so busy with work. So, yeah, I'm into a whole rabbit hole of, you know, looking at my own habits and changing what I don't like. And, you know, as you says, what no longer serves you. So, yeah. So it's cool. Yeah.

Excellent. I'm so happy to hear that. Another great one that you might want to read after. And all of them are probably very similar. Just like the way they explain things is a little different. Is Tiny Habits by BJ Fogg. Okay, so he talks about behavior change equals motive. Some behavior equals map. So behavior change equals motivation times ability times prompt. So, you know, basically, if motivation is high and if something is easy to do and you have a prompt, then you're going to be more likely to be successful with the behavior change. Whereas if your motivation is low, you know, something is hard to do and you don't really have any prompts, then, you know, like a prompt, you, you know, you kind of use that example of going to the gym. Right. The prompt would be to have the running shoes out, to have the clothes out. Right. In my case, with the oil pulling, the prompt is to have the oil, the jar of oil in the bathroom. Right. So you really kind of, you know, sometimes it's helpful, depending on your personality type, to know some of these nuances to help explain, you know, what's going to make behavior change more successful. Right. Some people, they just need to be told what to do. But some people need, you know, a little more, I guess, you know, background information in terms of what's going to be successful for behavior change to occur. So James Clear was actually studied under BJ Fogg. So, you know, his, a lot of his work is, you know, learned. He learned it from BJ Foggy. Oh, wow. Okay. Yeah. Tiny habits. Tiny habits.

Yep.

Perfect.

Thank you.

Yeah, you're welcome.

Melissa, I, I had a question for you, if you don't mind. You said you read both the Power of Habit and then Atomic Habits. It seems like they kind of support one another. But if, if you were to recommend the books, would you recommend reading one before the other? Or does it, does it not matter? Or do you think one is better than the other?

I feel kind of what Deepa was saying, it really just depends on what. Like, I think where you are, like mentally where you are, one book might work for you better than the other. The concepts are somewhat the same. I think that, I think that the current, like the Atomic Habits gives good examples, but I think the current book that I'm reading, the examples that it gives, is a little bit more specific to everyday life. So they even talk about the power Habit talks about like someone that's an AA and then the certain steps that that person takes to, to change things around. And then it almost gives real world examples of people that, how their habits work. And so if you're looking for more of like a relatable real world experience and how it might relate to you, then I would say maybe the Power of Habit. But I think they're both equally as informational and like, and, and beneficial. So I wouldn't necessarily recommend one before the other. It just depends on what you're looking for, I guess.

Thank you. I appreciate that.

Yeah, no problem.

I prefer to skip the Reading and just let you guys tell me what to do.

That's one way of doing it.

That's why he comes on the Fridays.

Yeah, it's needed.

Give me the Coles notes.

Well, that's the thing. And, and that's what I'm saying. Like it depends on where you are. Right. Like everyone learns or absorbs or accepts things differently. Right. Like for instance, you do audiobook, maybe reading is not something that one person prefers to do. I like to physically sit and, you know, read the book. And then some people like the iPad. So it just kind of depends on the person and what works for you. Right?

Yeah. Like one of the questions that we ask on our intake forms, actually the very last question for those of you who had a discovery call is like, you're kind of like a personality assessment. Right. So it's based on the discord. And so the discord is a communication style. And I'll pull it up here really quickly, but. And nothing is good or bad. It's just who we are. Right. And let me just put up here so you can kind of see a visual of it.

If you have an attention span of a nat, it's hard to sit down and read something.

So.

So, God, I can't. Why can't I? Here, hold on. I have to go to images. Okay. So this helps us communicate with you better. So there's four different, I guess, you know, personality types. The D is probably Ed just based on what he said. D is, you know, dominant. They're direct, they're decisive, they're doers. These are some of their quote unquote weaknesses can be demanding or domineering. Eyes are the influential personality type. So they're inspirational, interactive, interest, interesting. Some of their quote unquote weaknesses that they can be impulsive or irritating. So this person here is going to be, you know, the life of the party. Right. The S is the steady type. This person is going to, you know, be stable, supportive, sincere. This is someone who's, you know, probably worked at a company or an organization for like 15, 20 plus years. Right. They're just very supportive and very stable. Right. Some of their weaknesses are that they might be slow or sensitive. The C personality type is the compliant, personal, personal personality type. This person is cautious, careful, conscientious. They really like to know a lot of the research and the background information. Um, and some of their weaknesses are that they can be, I don't know, condescending. Here it says, or over calculated sometimes. So an example is like if I was to tell you Know someone to go gluten free, right. If they're a D, then they just want to know, okay, what does that mean to, you know, what does it mean to go gluten free? Like, what do I need to eat? What do I not need to eat? Okay. If it's an eye, you need to tell them, well, you know, if you go out in social situations, you know, to a restaurant, you're still going to be able. With your friends, you're still going to be able to enjoy, you know, all these foods, right? So they need to know that in social situations, how am I going to handle, you know, going gluten free? If it's an S, you really have to make sure you support them, Right. Because it can be like, whoa, like, this is too much. Right. So you need to really, you know, maybe take, you know, a little bit slower. Right. You may not want to have them, you know, just drastically go gluten free. You might have them start with clearing out their pantry or clearing out their fridge. Right. And giving them some tools and resources to help support them go gluten free. Whereas the C personality, they're going to need research. Why are you telling me to go gluten free? Why is it bad for me? What? You know, they want to know the why, right? They want to know the research. So most people will have, like, a dominant one and then a secondary one. So, like, for example, for me, I'm more of an S and a C and my husband is a D and I. Right. So we kind of balance each other out. So, you know, it's. It's fun exercise to do with, you know, family members, loved ones because it helps you understand them a little more. Right. Before with my husband, with stories, I used to give him a lot of background information. He's like, just tell me the point. What's. Like, what's the point of this story? Right. He wants to know the bottom line, right? So helps you communicate a little more effectively with people when you know what their, you know, personality or communication style is.

What happens if you identify with all the items below the line?

So you can take. You can take like, you know, a quiz to see which one you are. So that's what I would suggest for you, Ed.

I think.

I think I've been accused of all eight of those things in the same day.

Like, Ed, you're slow, you're sensitive, you're impulsive, you're irritating.

Yeah.

Sometimes all at the same time.

Yeah.

Man, this is really an ego builder for me today.

Yeah.

So a Great little, you know, quiz to do just to kind of understand yourself better and family members better as well.

Very good.

I have a question going back to the app, please, if I may. Y. I. I opened up practice better and I have a white screen with a green circle in the middle that says Wendy Smith.

Can you show me your screen? Yeah, that is the app.

Okay, so that's just, just an example perhaps, but yeah, exactly.

Yeah. So the, the logo is going to.

Look like this when you so here a sec.

Where are we?

There. It's that. Whoop. Oh, you did it. Okay.

Yeah, it's going to be this one here. So when you go to app store.

Okay, Yeah, I got that.

Okay.

Okay, so download that. Okay, thank you. I wasn't sure if that was the right one.

Yep, that's the one.

Okay, thank you.

You're very welcome. Okay, so we are at the top of the hour. Any other questions, comments, any help anybody needs with anything. And also, Pat, if you don't want to use your phone for the app, you can log in from your iPad as well.

Okay.

Okay. So if you go to practice better IO let me just share my screen. If you go to practicebetter IO and then you go to my portal, you can log in from there as well.

Okay.

Okay.

But you, if you have your iPad, then you can just. You, you can download the app on your iPad as well. That's okay. The easiest thing.

Okay, super. Thank you so much.

You're very welcome.

Okay, good.

Okay, my friends, well have a wonderful long weekend. I'm sure it's long weekend for many of you. Enjoy the weekend. I know some of you getting started, so best of luck to you on the loading days. They are the hardest part. So go slow. Grace. You know, some people are like, oh, I'm so excited for the loading days. And then, and then they come in and they're like, oh, do I have to do another day of this? So make sure that you go slow graze. Don't try to eat like three large meals all at once. You know, eat. If you don't have your gallbladder out, make sure you're eating foods higher in fats so that you get to that calorie count. Try to get, try your best to get to 5,000. It is very, very difficult. But try your best to get to the 5,000 mark.

So if you don't have a gallbladder, don't.

So if you don't have a gallbladder then you're going to eat more carb. Carby foods.

Okay.

Whereas if you. Because, you know, eating too many foods high in fats is going to be harder for you to digest if you don't have.

Okay, yeah, Good friends.

Well, Happy Friday. And I guess we'll see you in 2024.

Yeah, absolutely.

Okay, bye, everyone.

Start to the new year, everyone. Okay, bye, bye, Friday.

Bye, bye, bye, bye.