MRP Living Light Q & A [Jan 12, 2024]

Sam. Hello. Hello, everyone. Happy Friday. Welcome, Helen. Welcome, Stephanie. Hi, Ella. Welcome, Colleen. Nice to see you. Annalisa. Hi, Rosalynn. And Hi, Melissa. Welcome, ladies. It's a full blown ladies group today, which is super exciting. I mean, of course, men welcome to whoever's watching the replay. But happy Friday. I hope you all have had a beautiful week and are gearing up for maybe a restful maybe, you know, maybe action packed weekend. Who knows what everybody has going on. But as per usual, I would love to start off with some gratitude. So we love to keep an attitude of gratitude here and it's super important to focus on, you know, some of the things that are going right. You know, it's easy to get derailed with different stresses that we might have in life sometimes, or maybe this didn't go our way or this isn't exactly how we envisioned it to pan out, but there's still so much beauty that happens in between. So I would love to hear some gratitude. Any and all, welcome. Colleen. Lovely to see your face. Any and all gratitude is super welcome. If you wanted to share with your voice, I much prefer that. But if you are unable to unmute yourself, unable to be on video, that's completely. You are welcome to write it into the chat too. Anybody feeling like they are grateful or want to share something, it is that they are grateful for. I feel you percolating over there, Colleen. Anything on your mind, Helen? Yes, I see your hand. I'd love to hear.

I'm grateful for the support and the success I've found so far. I'm not going to lie. I'm also grateful that I'm heading back into another release because I'm wobbly when I don't have the routine. But when I have the routine and I'm engaged and using the platform and having you, Alice, you know, engage with me daily to. To tweak and guide. Yeah, I'm grateful to be close to another release. I haven't even been counting the days, that's how off I am. But I just need to. To get back with the program, so to speak.

Yes, get back on the program. And the cool thing is, is that you always have the option to, you know, the structure will always remain the exact same. You have those tools. And now it's about make it realistic for your everyday life, for your everyday routines. So I'm super excited for you to do a round two now, knowing what you know coming out of round one two. So it's not, you know, new things that you're encountering. It's the known, it's the predictable. So it makes it that much easier, in my opinion. So congratulations for doing a second round.

Thank you.

Thank you.

Yeah.

Thank you for sharing. Welcome, Barb. Welcome, Ed. Hi, Laronda. Hi, Sarah. Hi, Liz. Welcome, welcome, welcome. Full house today. I am loving this. And there's more people steadily coming in as well. So for those who just entered into the room, we are sharing some gratitude, as per usual. To start us off, we want to shift the focus into noticing what it is that we do have, what it is that we can choose, what it is that we might already be taking for granted that we might not notice. You know, had a thought come in, and this might seem very simple, but I feel the need to share. The other day, I was just so grateful that I can turn my tap and I have hot water. Like, I know that's something we're all used to, but especially being out in the cold and then coming in and being like, I just want to warm my hands as quickly as possible, and I have the ability to turn on a tap at any freaking point in time, and I have hot water. How cool is that? You know, and it's. It's something that we're just so used to and we don't typically bat an eye at because that's what we're accustomed to. But once we are without, then we kind of realize, you know, oh, my gosh, how lovely it is to have continuous hot water. Or, you know, and I'm sure, you know, some people have gotten a little bit sick throughout this last period of time, but, you know, how often is it when we're sick where, you know, our nose gets stuffed up or we can't taste anything or our appetite is gone and we're like, oh, and of course, the tastiest meals are being prepared around that time too. And so you're like, of course I can't taste any of this. How awesome would it be if just smell and if I could just taste. And it's things that we have day to day that we don't even realize. Add so much amplification to our life, add so much, you know, passion and energy and just aliveness that we get to have that sometimes when we go without, only then can we really appreciate. So it could be something as small as being grateful for hot water. Who doesn't want hot water? And something that Satchin has actually mentioned a couple. Couple of times, too. And this is, I believe, a Steve Harvey quote, funny enough, but he mentioned, you know, what if the only things that you brought into tomorrow were the things that you were grateful for today. Only the things that you showed gratitude for right here, right now in today were coming with you into tomorrow. And it kind of just shows, you know, it. It really prioritizes what it is that we are grateful for. You know, what do we want tomorrow? What do we want to bring with us to the new week, to the new year, to, you know, the new day, to the new moment? It doesn't have to be a calendar day, doesn't have to be a calendar hour. It could be whatever X amount of time you place that to be. But I would love to know, actually, I'd love to pose the question to everybody. What are you grateful for today that you would want to take with you into tomorrow? So feel free to take. Oh, yes. Ella, I love it. You got an answer ready? A lot.

I mean, I can't count.

Good. That is exactly what I love.

Really?

Any one thing that really stands out to you?

That really stands out. Oh, well. I started writing my memoir.

Wow.

My God, I am so grateful for the childhood that I had. That's beautiful, because, you know, I'm thinking, like, you know, people talk about the trauma, you know, and the stuff that they got when they were children before 7 or so. I said, my gosh, there's nothing negative there. No wonder, you know, in spite of all the challenges that we all face. Yes, I'm resilient. I'm thriving, and that's because of the foundation that I got.

That's beautiful. That's awesome. I'm so grateful to hear that. And, you know, you're such a powerhouse when it comes to this program. I can only imagine other things in your life that you're to. So thank you for that. Anyone else, feel free to share. Raise your hand. Unmute yourselves again. Love your voices, love your faces. Rosalin, I see your hand. I would love to hear what's coming up.

There's a lot of things for me, too, but one thing that I really is new, that's I'm grateful for is that I did recently get a raise, which is lovely.

So.

My work is stressful, but getting a raise helps that a little bit.

Yeah.

That's awesome. Congratulations for voicing your needs, for also, you know, getting that next step. I know that your work has been very demanding, you know, on the time front especially, too. So the fact that you're progressing in a. In a positive direction is beautiful. So way to advocate for yourself. Awesome. Awesome. Shares. I'm gonna tune into the chat here really Quickly, Annalise is saying grateful we will miss the snow storm. Yes, very envious of you right now, but it definitely looks like you're in the midst of a bit of a snowstorm. Or maybe that's just a background. Okay, got you. Yeah, I see it's not moving. It's a background. So I thought you were already in the thick of it. So please avoid as many snowstorms as you can. They are not pleasant to drive in. They are only pleasant when you are indoors staring out a window with a nice cup of hot chocolate. So stay warm, stay safe out there, and enjoy your travels. This weekend, Barb is doing Rose Bud Thorn. So Rose is just did a 20 minute qigong routine before the zoom call. Amazing. And you got a treadmill under your desk that is high level. That is such an awesome desk and office setup. So I don't know if anybody has seen those kind of standing desks and you get to to have like a little walking treadmill underneath. I just think it's the coolest thing. You are a rock star in my eyes, Barb. That is so awesome. Let us know how you like it. The bud is still need to complete all of the modules. Well, the good news is you have lifetime access, so there is no disappearing when it comes to the modules. The modules, while they are amazing to do alongside the program, they can be a little lengthy and there's definitely a lot of modules and a lot of information. But we do that on purpose because as we learn and grow, of course we want everybody in the community to learn and grow with us. So constant information is being added, updated. Any and all things we find that we feel like is relevant or is going to be a good benefit we like to include in there. So fear not, there's plenty of information and plenty of time to go through all of that. But I'm happy that you're taking the time to do it because it's just so many nuggets we don't get to cover, unfortunately, because there's just not enough time. And as many of you know, health can be a part time, but sometimes kind of like a full time job. So to hit all those little things is not realistic day to day. But you can pick and choose and see, you know, what's going to make the biggest difference in my daily routine, what am I really needing to focus on or what's going to move the needle for the rest of the things that I want to do. So I think that's awesome. And for anybody who, who hasn't accessed the modules. Let this be your gentle reminder. There's so much cool stuff in there I can't even begin to explain. And again, new additions all the time. So. So yeah, there's no again, no fear or no need to do it. By the end of the 10 weeks, you have all lifetime access to the modules and additionally to these calls. So just in case anybody didn't know any point in time in your journey, years down the road, if you wanted to connect and just check in, see what's new, see what's fresh in the living proof community, you are always welcome to join in. In fact, when everybody joins in from all different kinds of points and walks in life. So it's lovely to have all of you here. And the thorn is, must think all of my health data sources. Yeah. So the nitty gritty kind of the admin stuff that, you know, always somehow has like an error or like anytime I feel like you're trying to bulk do something online, something goes awry. But if there's anything I can help with, let me know. I'm not your typical techie person, but I know how to google a lot of good stuff, so I can definitely help you with that. Thank you for sharing. Annalisa. I think I saw you say something. Do you want to share?

I was gonna say Ed is the expert in tech.

Yeah. So send your, send your tickets to Ed. He's our tech guy.

No problem. No problem. Happy to help.

I'm just joking, Ed. I didn't mean to Volun told you what to do, but you if you did want to be the resident tech guy, I'm. I'm very open to it.

No, I'm happy to help anyone who needs help.

Thank you, Ed. I will definitely take you up on those services at some point. Yep. We got a lot of tech impaired individuals in here, so you will have your work cut out. Awesome. Sarah is saying I'm grateful for taking the five minutes of my morning despite it being negative if 33 right now. Ouch. It's great to just take the deep breaths and it's refreshing to feel the cold and what it offers. Yes, exactly. Proud of you for making it outside. It's so much harder, of course, in the winter, especially if you are in certain places, particularly in Canada, that are extremely cold. So, you know, way to go. And. And that's a great way to also appreciate the different seasons, you know, the different variety it is that we have in life and, you know, the appreciation that comes for, you know, a warm home again, that hot Water or having a bed that is super cozy, having a space you feel very peaceful in. So way to go, getting, you know, five minutes, that fresh air and also that direct sunlight. I know it doesn't feel like it's kind of hitting you in those days where it's super cold. It might be, you know, dark and groggy outside, but that sun and those wonderful photons are still making contact with your skin. Skin. Your skin is your largest organ. It has so many different receptors. And to get the benefits of, you know, the ultimate benefits for sleep, it's really important to get outdoor time. That sunshine, that fresh air, especially in the morning, it's going to make for great consistent energy levels throughout the day. It's also going to help you sleep better at night. So, you know, I've probably said this a million times, but I'm here to say it again. The sun early in the day is emitting blue light. So we've all heard of blue light and kind of, you know, villainized blue light. But blue light is actually, you know, a good, a good resource when paired at the right time. So oftentimes we get an influx of it in the nighttime portion. The reason that's bad is because blue light actually suppresses melatonin production. So then when we're gearing up and we're trying to wind down and, you know, we're watching TV to unwind, or maybe we're on our phone, checking our emails, playing a game, you know, scrolling social media, and we're overexposed in that blue light at a time where it's not necessary or it's not natural for the human body to receive, nor is it conducive for what the body wants to do at that point in time. But in the morning, it's a fabulous time to get blue light. You know, you're getting ready for the day. You need that energy optimized. You, you know, have things going on and you want to feel that energy surplus. So blue light is actually very, very beneficial in the early hours of the day. And the sun is emitt naturally. So for anybody who is looking to optimize their sleep or optimize their energy and also optimize their circadian rhythm, therefore balancing their hormones, getting five minutes of sunshine first thing when the sun comes up or first thing when you wake up is going to be a game changer. So if anybody is struggling with any one of those things or looking to optimize one of those things, I would highly suggest, you know, getting up and within, ideally, the first half hour, if not the first hour of waking up, getting outside for at least five minutes. If you can do longer, by all means, I will not stop you. Five minutes is all I want you to start with. And, and additionally going around noon time, so that's also an important time. The sun is highest in the sky. It's going to signal that half the day is done. So your body is going to continue to balance that circadian rhythm. Carol, I see you have your hand up. I'd love to hear your comments slash question.

I don't know where everybody else lives, but I had a whole week where there was no sun.

Yeah.

So I feel so drained. I have no energy. And I'm just wondering what we can do. Like, I can go outside, but to sit in the gray, there's nothing. Like there's. There was no. No sun whatsoever.

Yeah, great question. So, two scenarios. So, of course, A, there could be an area you're living in that is more of a gray zone, unfortunately. So we're going to talk that. And number two, for the people that get up before the sun comes up and they're like, okay, so what I do, I'm up. The sun's not up yet. What's up? So when it comes to that. And this is all reference, this is from a podcast I don't know if anybody's familiar with Andrew Huberman. I just think, yeah, he has really awesome education information on lighting, on neurobiology. He's a professor at Stanford. He runs a lot of research. He makes all of his. His research findings basically free to the public. He wants to educate the public on his different research and findings, and I think they're brilliant. Back to the point. He is an ophthalmologist as well. So basically he shared on his podcast that in order to get those energy centers running, let's say you do wake up before the sun or you are living in a region where it is low sun exposure, turning on all the lights in the region room. So turning on every single light that you can. Ideally, overhead lighting is optimal in that morning portion because again, it's going to signal what the sun is naturally doing or it should be doing at that time. So it's going to be kind of like a slow rise and you want it to be overhead. That's going to maximize the energy centers. And then when it comes to actually being outside, so getting outside when it is a little bit lighter, or if you can see the sun and you want to turn your body towards it and face it, don't Stare at the sun, please. You know, unless you have really intense protection or it's not dark, I don't want you go blind or ruin your retinas, but you want to try to face the sun and kind of be, you know, exposing as much skin as you can. I know that's not realistic in the winter always, but just as a note in the spring, in the summer. So if you can expose a little bit more of your neck, maybe a little bit more on your hands, that's going to be ideal. And what is recommended, based off of his findings, is spending more time. Because while it might not seem like there is sun, there always is sun and there always is light. It's just going through more medium. So it might be going through more cloud coverage or more, you know, water vapor or whatever have you. So spending more time is necessary when it is a little bit more of like that kind of gloomy day. So instead of five minutes, maybe you can afford to do 15 minutes or 20 minutes, the longer you can spend. That would be ideal.

Deal.

Yeah. Awesome. Great question. And, you know, that comes up often for anybody who is, let's say, like a shift worker and has to wake up at odd hours of the day or, you know, anybody who is just naturally an early riser and isn't feeling that energy or that consistent energy through the day. This is a game changer when it comes to the sleep, when it comes to the energy, and it positively impacts itself, which is so cool because the better sleep you get, the more energy you get. And the more energy you get, the more that you do that tucker you out, that make you rest better. And it's just. It's this beautiful cyclical cycle. But take it one step at a time. All you can do right now is just get into the habit of going outside for even two minutes. I'm so happy with that. Let's start there. Awesome. So taking the five minutes outside, I mean, in the morning. Oh, yeah. Sarah here is just commenting. I'm grateful for finding this program, even though I haven't even started yet. Yes, we're grateful for having you here too, Colleen. And you know, this. This program is very much a program, but it's also very much a community, I find. And that's what I really love about it is that, yes, this is, you know, focusing on your health, getting you closer to your top goals, but it's also finding kind of family in a way or people that really understand, you know, exactly what it is that you're embarking on and are going to cheer you on for that goal simultaneously. So very much welcome to the community. Community. Annalisa is saying, grateful for my family, my mom and kids, and of course my husband. Beautiful. Grateful for your wonderful family too. And grateful for your daughter's baking skills as well. Annalisa graced us with her daughter's beautiful baking and they were gluten free, dairy free, delicious cookies that she shared with our team. And her daughter actually is a beautiful painter as well. So it was so wonderful to be, to be a part of that. So awesome. Awesome. Thank you for that gratitude. Thank you for sharing the wonderful treats too. Colleen is saying grateful for heat and shelter as it is minus 40 degrees Celsius here. Holy smokes. I can only imagine how grateful you are for shelter and for heat that is not a temperature I ever want to see or say again. So kudos to you for. For bearing the cold is definitely difficult to do. Grateful for being born in the USA and for having a great mother. Yes, yes, that's awesome, Ed. And, and it's true, you know, like we, we often again, just take the things that we have for granted. I know I do. I know I definitely could show my mom a lot more appreciation and my whole family for that matter. And, and it's because they're always there that you don't expect it to change or you expect it to, you know, not be there one day because it's such a thing we're used to having. So there's, there's a little exercise, actually that I would love to do today for whoever is open, you know, open invitation. But I would love for you all to think of someone, think of someone in your life. Maybe it's an old friend that you've had for a very long time. Maybe it's a new connection you made or a new person that you stumbled across in your life. Life and think about a moment where you felt, wow, I really appreciate this person. Do you think that they know that appreciation that you have for them? And if you feel like they don't, I invite you to send them a quick message and just say, hey, I'm thinking of you. I thought back to this moment where you said this to me or you were able to help me with that. Just want to let you know, I really appreciate that. Who doesn't like receiving a text? You know what if you picked up your phone and you received that text from maybe a new person you met, Maybe it's a person that's longstanding in your life who doesn't like to feel Seen, heard and appreciated. And why not be the one to spread that light? Why not be the one to kickstart that wonderful chain that can continue to snowball into your world? So if anybody is coming up to mind, I challenge everybody to think of one person because there must be one person in our lives that, you know, have, have either showed up small, in a small way or in a very large way. And whether you want to send them a text or not is completely up to you. Feel free to call them even and have a conversation about it. You know, much more connection in that way. But a simple text or a simple email does it. You know, maybe it doesn't even have to be like a close relationship to you. Maybe you interacted with a customer or a client and they really, really, you know, shared some nice words or they gave you a new perspective on something you, you haven't thought about before. So again, attitude of gratitude and attitude of appreciation goes a really long way. And it pulls more of that into your circle too. Helps other people feel your light. You get to feel their light in return. So, yeah, for anybody who wants a, an extra little dose of happiness, of positivity, I would definitely recommend reaching out to somebody. It is that you appreciate, appreciate letting them know how you feel. So Rosalynn is asking, do blue light glasses actually prevent the unwanted effects of blue light in the evening? So it depends because different brands have different quality that they use for their blue blocking materials or blue blocking glasses. So there's a few different things, you know, in terms of the blue blocking sphere you can use. The ideal of is no blue light. That isn't always realistic, but that is the goal that we want to aim for specifically, ideally, and most importantly, that one hour before bed. So one hour before bed if you possibly can, if, you know, if work doesn't permit or if you're not a shift worker, I see Barb here souping up with her, with her beautiful blue blockers. You are, you know, avoiding all blue light at all costs right now with those three lenses. I love it.

It.

So, so, you know, ideally we want to completely eliminate one hour before. But even the hour, you know, let's say you're going to bed at 10. So from 9 to 10, we're avoiding that blue light. But let's say up until 8 or up until 9, you are still working, or maybe you are watching something to wind down, or maybe you're, you know, on your phone doing xyz. Putting on those filters helps to mitigate it. It doesn't help completely Block out the bleeding blue light, specifically with Viva Ray. So the ones that Barb is wearing and this pair of glasses that I have here as well, these are, you know, very high quality blue blocking glasses and the red lens that's used in these. So there's actually a talk all about this in your modules. It's the light talk. So for anybody that is interested in listening to it, it's a little bit further down in your module sequence. If it's not unlocked, let me know. But with these red lenses, it's actually able to only disrupt melatonin production by 2 to 5%. Whereas if you're exposed to blue light and just regular light that you have at home, that's going to suppress melatonin production up to 40%. So you're going from 2 to 5 to 40. So that's nearly, you know, half of your sleep being interrupted, that's half less melatonin that your body is producing for that nighttime portion. So while it doesn't completely block out the blue light, it helps tremendously. And you'll notice that while wearing these blue blocking materials, whether it be the glasses coupled with, you know, the flux filter that you can put on your computer and then also using red mode or twilight on your phone, you're going to come to find that you wind down faster. You're going to naturally feel sleepy at an earlier time. Your body is going to get more energy in the morning, mornings and store more of it in the evenings. And you're going to find this beautiful cycle with your energy and with your sleep. So again, I know it's not realistic to avoid it completely in the evening hours, but let's optimize those settings as much as we possibly can. And so I know I've shared these links before, but just in case anybody doesn't have these, I'm going to drop the Just Get Flux website. So it's a free filter you can download, download onto your laptop, onto your computer, onto. I think it might work for iPads as well. I'm not certain I haven't tried, but you're welcome to, of course.

So I dropped the links for you. I dropped the links for you.

Amazing. Thank you so much, Annalisa. So it passively starts dimming your screen so you don't have to worry about it, you don't have to time it. You set it up once and it naturally, you know, sets the, it starts setting your computer screen into a more orange, red toned hue to match how the sun is naturally setting in your location. So you Know, especially in Canada, we have a lot of different varying levels of light, a lot of different, you know, light exposure. It really helps to keep us in sync with what the natural rhythm of nature is doing around us. It also helps to protect your eye health, too, because there's less strain, there's less bright light, there's less, you know, intensity that your eyes are focusing on. It's more gentle, it's more soft. Your eyes can relax a little bit more. And on that note again, too, it's very important to even just take breaks from staring at the screen. So, you know, many times, and myself included, I'm definitely guilty of this. You know, you just get zoned in. I get tunnel vision. You know, you get into answering messages or answering emails, and you don't lift your head for, you know, two hours, an hour and a half. So super important for your eyes to receive that break. And I try to make a conscious effort to kind of like, look around and. And, you know, maybe as I'm thinking, not stare at the screen or maybe star stare off, just to give myself a little bit of a break. Every 20 minutes, you want to take 20 seconds and stare off at something 20ft into the distance. So a lot of different functional ophthalmologists, optometrists, just regular optometrists as well, have shared this piece of information with me. It's been very consistent across the board. And, you know, they. They tend to be the professionals studying eyes, you know, for a few years and doing it as a career. So for anybody that does have more of a sedentary job, or you do find that, you know, maybe in the winter, you're online more than you typically would be at other periods of time in the year, make sure to implement something to look away from the screen every so often. So what I like to do is actually set a little reminder or like a little alarm on my computer so that every half hour, I know it's not the 20 minutes recommended, but that's what's realistic for me. So that's what I'm sharing with you all. Every half hour, I have a ping that says sit or it says relax or it says breathe or it says stretch or, you know, just little prompts to give me creativity. Sometimes when my mind is so lodged into something else, we need something to kind of pull ourselves out of it. A little anchor, if you will, to remind us of the steps we could be taking in between that. Take 30 seconds to do. So, you know, if anybody has been wanting to get maybe a little Bit more flexible or maybe improve their eye health as one of their goals. You know, alongside this program, do yourself the favor of giving yourself the prompt, you know, do yourself the favor of when you're not in the thick of it, when you know, you get zoned in, when you know that things get hectic and might slip through the cracks, put in kind of parameters or put in little safety, safety guards where, you know, even if I'm in the thick of it, I'm working so hard or you know, I won't notice, this thing is going to anchor me back in and I can always take 30 seconds. We can always find 30 seconds for ourselves in the middle of the day. And you deserve at least that in my opinion. So yeah, let that be a little gentle reminder. You matter, you care and please love yourself accordingly. So thank you, thank you for that. In terms of the blue light, a couple of other things we could be doing of course as well and a couple of other materials is something like a red light bulb. So I know some of you have received that in your kits as well, depending on the type of program you went ahead with. And so we include a red light bulb that's actually flicker free. So a lot of lights, majority of lights, lights actually flicker and it's naked to the human eye. We wouldn't be able to perceive it, but our brains are perceiving it regardless. So that's also very stimulating because it's constantly like, it's like a light switch. Somebody keeps turning on and off and on and off. And our brain is like, oh my God, we're at a rave. You know, this is like a disco instead of a nice calm, relaxing place. And so what this red light bulb does is again emits red light light. So it disrupts melatonin production much less. So again that 2 to 5% versus the 30 to 40 you could be getting with regular lighting. And it's also very important to focus on the direction the light is coming from as well. So again, when it's overhead, that's going to stimulate our energy centers. It's going to tell us, hey, it's daytime, it's, we're ready to go, you know, we're kickstart the energy centers, the day is begun. Whereas low level lighting or something that's coming from up above, something like a lamp, maybe something like a fireplace, that's going to mimic more of a wind down for us. So humans, if you think about it kind of like primally, humans have evolved in caves for thousands upon thousands of years. We've not had electricity, we've not had running water for thousands and thousands of years. We very much adapted to the conditions, conditions of our primal ancestors. And so when we want to optimize the way our body functions, I always go, you know, think primal. You know, they ate whole foods, they spent a lot of time out in nature, they had to build communities because that was their best chance of survival. And they slept in caves. So as much as we can bring those elements, I'm not telling you to go off on a, on a random island in the middle of the and Amazon and you know, take a stab at living primally. Unless that's your jam, then I won't stop you. So, you know, have fun with that. But ideally, we want to make those conditions relevant in our modern day life as much as we possibly can. And whatever that means for me, whatever that means for all of you. So especially when it comes to the nighttime portion, I always recommend, you know, very low lighting. Anytime anybody been at a spa, maybe you've noticed it's very relaxing, it's very, you know, just, you want to calm down. You're stress free in those settings. And it's typically very low lighting that they have, or they have candles that are lit, maybe they have some essential oils that are being diffused, maybe they have some very nice soft music. And suddenly you feel like you're at an oasis. You know, suddenly you feel like you, you don't remember your problems or you don't even remember the tension you came in with. You're just so enthralled in that moment because you're stimulating all of your senses. And it's a sensory experience that we're constantly having on this earth and in life. So as much as you can stimulate your senses in, I guess kind of an oxymoron, stimulate your senses in a relaxing way, the better your body will fall into that habit or into that activity that you're trying to get it to go into. So yes, red light bulbs, blue light is a huge topic. Clearly I have a lot to say about it, but it's something that, you know, is, is something that everybody deals with in the modern world. You know, blue light isn't going anywhere, especially with the uptick of smart fridges and smart microwaves and smart vacuums. Like everything has to eat. There's even smart water. I don't fully understand that, but everything's becoming smart and everything is emitting blue light light. So just to be aware of all these different things that could be impacting, you know, Your sleep or it could be impacting your health. You know, it's, it's important to just start paying attention to so something else for anybody that travels. And I want to touch on this actually, because a question was submitted to me earlier this week in terms of travel and in terms of doing a round two on the program as well. So I'm going to touch on that. But bringing in or bringing with you a roll of black, black tape so that if there is, let's say an alarm clock that's super bright that you can't unplug for whatever reason, or kind of the main thing is like a light coming from a TV that could be in the room with you or a light that's coming from any kind of like sensors or monitors that could be in the room. So a little piece of blackout tape goes a very long way and it can make a huge difference in terms of your, your sleep too. So just as a, a long answer to that question, lots we can do when it comes to blue light and when it comes to optimizing our sleep. So I want to hit on the questions here really quickly that I just alluded to, making sure I get these, because we are somehow 40 minutes in. I don't know why I've went off on such a tangent today. Thank you all for being so patient with me, but I promise I will get to all your questions as well. So when it comes to meaning or starting another phase on the reset or starting another round, basically, so some oftentimes you're going to have a little bit of spray left in your bottle. So I say use what you have first. But you will probably need to purchase an additional spray bottle to do a second round, depending on how much weight you're looking for to release. So typically per round, people tend to release anywhere from 20 to 40 pounds. There's definitely been a lot more that I've seen people release as well. Generally speaking, you're going to fall somewhere between the 20-40 lb range for the second round. If you are still looking to release somewhere in that 20 to 40 pound range, most likely you'll spend the next six weeks similarly to the first round. A full other six weeks in the second round. The only time that the second round gets shortened in terms of the release is if you've hit your goal before the six weeks are up. So, so that's when you can modify and go into the maintenance phase or a modified version of the release phase, or if you feel like you hit a weight where you're Happy, you know, you're like, I love my body, I feel really good. My energy is great, my mood is consistent, my sleep is awesome. Then, you know, and, and if you're, if your health markers are looking good, that's the most important thing that matters Sometimes it won't always physically match what we think it's supposed to be, but it's important to know that the actual health markers and, and your own intuition is feeling good. So, second round, I, I, I always think it is a good idea to do two consecutive rounds just because you've built up a lot of good momentum. So you already have the structure, it's very fresh in your mind. You know the parameters around the program and all. Also, typically by that point, like any family or friends that you're seeing, they're getting used to you being on this program as well and needing certain structure around your meal time or around the foods that you're eating. So I find for those reasons it helps to do a consecutive round one after another. And something else I recommend to do is not to pay as much attention to the scale. And I know that's kind of like the opposite of what people would expect, but I think the second time around, you're getting more into your deep fat stores. So initially in round one, there's going to be a lot of inflammation weight that goes down, there's going to be a lot of water weight that goes down, but then there's going to be some things that take a little bit more time for your body to access. So the release that you have first time around is typically going to be faster than the release. The second time around doesn't mean you're doing anything wrong. You're actually doing everything, everything right. Your body is just going to need a little bit more time to process the deeper fat stores that it's trying to access. There needs to be a lot of safety, there needs to be a lot of consistency in your life. And that's through, you know, your emotions and then your physical practices and, and the things that you're being exposed to. So I find that tuning in more into how you're feeling versus what the scale says is so much better for your journey the whole way through because a number doesn't paint the whole picture. You don't get the full idea as to how your body is healing. And I want you to pay attention to, am I feeling good? Am I happy? Is my mood okay? Do I feel, you know, great in my skin? So I would say that would be kind of the biggest Thing I like to just mention before doing a second round is being gentle with, with yourself. You know, be in your own corner. You are not doing anything wrong. Even though the weight release looks different, that's your body's way of saying, I'm working through this and, and you want to be there for your body and you also want to be there for yourself as it's going through it. So I hope that helps a little bit. And if there's any additional questions in terms of how to handle a second round or, you know, any specifics around a second round, I would, I, I would love to, to, to touch on that. So let me know. Feel free to put it in the chat or if, you know, you wanted to raise your hand. I think I saw. Helen, did you have a question?

Sorry, my phone started ringing at the exact same time. But I do have a question. Okay. So I do want to be patient about it. And I think I've mentioned with you privately out Dallas that the lack of structure has allowed me to be a little bit wobbly. And so I am looking forward to phase two just for the structure that it offers and the reclaiming that discipline. So, but with that said, I am a little curious just to learn because the first phase was so fast and furious. What is the realistic expectation for the second one? And I know it's different for everybody and it's probably not typical, but at one point during phase one, it was almost a pound a day. And that was intoxicating. And then, but then Christmas came and I got a little intoxicated, so, so I allowed myself a little too much room and I just, I just, I want to get back into that discipline. Discipline, but I just want to have a realistic expectation. So it's not going to be a pound a day, and I get that it's going to slow down the closer you get to a goal. So in my case I lost like 35, but now I'm down to, I've lost 30, I think, like closer to 30. So that was within. How many days are on the first phase? 42 days. So of this next 42 day phase, would it be like, you know, £2 a week or.

Yeah, yeah, that's a, it's a great question. And you know, it's, it's definitely hard to give an accurate number again because everybody is so different. It depends on compliance. It depends on, you know, mental health and stress and sleep and all of those things. On average, if I had to shoot out a number, like, let's say it would be Roughly around half a pound a day. And it's not going to look like half a pound a day because sometimes people release differently. And that's something you'll also learn with your body going through this program, is that sometimes, and I'm sure many of you have noticed this within yourselves, you know, going through and the first couple of days, maybe you're like, holy crow, I lost, you know, five pounds in two days, three days. And now I'm just kind of like taking tapering. It's just like this.04 or 0.8 or, you know, whatever have you. And sometimes it might be the same from one day to the next. Again, nothing you've done wrong. Your body is brilliant. Your body is calculated. Your body is doing things the way that it needs to. But on average, if you take your weight release and you average it out per day, it's going to be roughly 0.5. And I also want everybody to just give themselves, you know, the grace of understanding how their body naturally releases is weight. So from one day to the next, you know, let's say it stays the same, and then the next day it goes up by 0.2. That could be your body's kind of like, let's say buffer time before it does a big release. So I want you to, you know, know that for yourselves, if you are experiencing, let's say, you know, a stall on the scale or if there is kind of like that buffer period in knowing that you know what to expect, you know, your body is prepping for a bigger release. So, yeah, roughly 0.5.

Okay, that's awesome. And I, I will say that the best I, I, I like the approach that you have and the best advice you gave me during the release, when I started to, you know, not lose as much, I'm still losing, but I was panicking because I was like, oh, my God, it's stopping. And you did ask me to give myself grace, and you asked me to step away from the scale. And that actually was a huge blessing because I was obsessive and I've talked about, I'm not a morning person. I would give anything to be a morning person. Sleep. I need more of it. I'm not disciplined enough to go to bed as early as I should, but the only thing that gets me out of bed is jumping on the scale. And, you know, the, the thing that giving myself the space not to check in and judge yesterday's performance was actually, I think, mentally a very healthy thing to do. So very good. Good.

I'm grateful and thank you for that. And it, you know, it's, it's very easy to get so kind of zoned in, in and focus on the progress, focus on kind of seeing that number down because like you said, it kind of is a hit. You know, it's, it's like you get, it's kind of like gamifies the situation in a way. And if you're not making progress, you're like, what the heck, I'm losing this game. But, you know, and you can use that to your advantage. You can use it to motivate you. But it's when it starts becoming more obsessive and when it starts becoming like an unhealthy, healthy tendency or habit. That's especially when I'm like, take some time away from the scale. Like, the scale again does not give you a full picture. It will not tell you exactly everything that's going on. And it should definitely not determine your worthiness and your happiness and how you feel about yourself. It's merely just a progress marker that we're using it as to make sure that you know, you're feeling good and things are moving in the right direction. So for anybody, you know, if, if you feel like you do have an unhealthy relationship with the scale, that is absolutely not what we intend for to happen on this program. But I understand that it can come up for some people sometimes, especially for numbers people like, I'm definitely somebody that enjoys my numbers and likes to gamify situations. So I've totally been there too. And it's okay to take, you know, a week off a month off the scale. You know, I take breaks off of my aura ring all the time. And it's, it's not because I don't like the product. It's not because I don't think it's amazing and I want the answer insights. But I do think there's a lot of value in knowing your self worth from yourself and also knowing that you have the power to, you know, be in tune and let your gut lead you and have that be the determining factor rather than a number. So it's a bit of a side note here, but it's a safe place. You know, anybody that you feel like you've struggled with something like that or something's come up and maybe you've had an adverse relationship to it that you didn't expect to come up, let's talk about it, you know, because chances are somebody else has experienced it too and there's no shame in any of it. We're all trying to do our best. We're all putting in effort every day and that's all we could do. So thank you for bringing that up. That is such an important point and that is, you know, definitely not what I want anybody to focus their, their happiness or their attention on. Too much. And yes, sorry, I forgot to, I forgot to mention the happy lights. So, yes, Annalisa, thank you for, you know, your, your information and all the links here. So a happy light is also really, really a big game changer for anybody who is experiencing not a lot of sunshine, not a lot of light, you know, wherever it is they live. So something like, like a happy light or something like the lux light that actually, actually emits photons or, you know, lux, which is a unit of measurement for light. So that's really amazing to have, especially in the winter time. I know that we mentioned D minor, so the app to remind you to get sunlight and how much to get on last week's call. So, you know, putting in those safety guards, putting in the prompts that are going to anchor you back to that goal, to getting outside for two to four, five minutes, you know, making sure you have a high quality vitamin D supplement. So D3 plus K2 is what you want to focus on because you need K2 for optimal absorption of D3. So I can go ahead and include the supplement link for that so we can make sure we are staying happy during this gloomy time of year. So just give me one second here. So this is for Canada. And this one is for us.

Aren't you supposed to say for Canada A?

No, it's funny, I usually do say the A and I've been catching myself because I'm like, I just sound so Canadian. I need to dial it down for a moment. But yeah, you caught me, Ed. In everyday life, I use A. There, we had it. As long as I'm not wearing my Canadian tuxedo, we're okay.

Yeah.

Blue light glasses. Thank you, Annalisa. So the Viva rays, they are. Yeah, just amazing. And they come in just the base. So if you wanted to just invest in the red lens, like this is the clip and go set. So these ones are yellow. So this is kind of what you wear during this time of day. And then there's the orange lens that Barb was so lovely to demonstrate for us a few minutes ago. There's the orange lens where you wear kind of a. There we go. Love, love the live Shopping channel demo here that we're getting. This is high quality stuff. So that one you want to wear kind of like in the afternoon hours. So let's say from like 1 to 5, 1 to 6. And then two hours before bed is when you want to start wearing the red length lens pair. So if there's anywhere. Ta da. Look at that beautiful red lens going on in Barb's world here. So two hours ideally is what you want to wear before bedtime and then hooking up your red light bulb in whatever room you spend the most time in prior to going to bed. And then the same company actually makes for anybody who is an avid reader, they also make reading lights. So if you didn't want to sack sacrifice your, you know, pleasure of reading, you do not have to. They are actually great. I use a bit of a hack, so honesty moment here. I have a headlamp and the headlamp has a red light feature on it. So I just use that. In all honesty, I stick it on my head. It looks ridiculous. But I'm a fan of having one thing that does multiple things. I don't like having a bunch of things that do the same thing. They just are in a different form. So for anybody who has a headlamp that has the red light feature option, use that. You know, start with that, see how you like it, see how it works for you. And if you feel like you wanted to upgrade, if you're using it enough, if you feel like this is a habit, you're actually going to have upgrade to the nice light that, you know, you can clip on your book or you can clip on your nightstand to read with. Having problems staying asleep. So I turn on soft music or a sleep story, but I'm wondering if that's keeping me awake. So having problems staying asleep. There's a lot, there's a lot to dissect in all of that. But the first kind of the most important things like we've been mentioning on this call is really adjusting the light that you're surrounding yourself with by prior to bed and around that bedtime period. Something like mouth taping is really amazing too. I know that that's something that takes a little bit to get into. It's, you know, maybe foreign to some people initially and you know, take your time with it, but mouth taping is phenomenal. It's just a phenomenal insurance policy that you are breathing through your nose. It's going to help your body to be more relaxed. Since nose breathing actually stimulates your parasympathetic nerve nervous system. It's only when we're relaxed and we're digesting and we're chilling. We don't have stress that we are in parasympathetic state. So parasympathetically, your two nervous system states are a light switch. You cannot be in one and the other at the same time. Just like it can't be light and dark at the same time. So either you are in a rest and digest space or you are in a fight and flight space. Mouth breathing signals, fight orf flight because we mouth breathe when we are sick, when we are stressed out, or when we are working out, which are all stressors on the body. So mouth taping can make a massive difference in how quickly you fall asleep and how long you're able to sleep for it. It helps to reduce nighttime awakenings as well. So for anybody that does wake up, let's say from the 2 to 4am Mark, or anybody that wakes up with frequent needs to go to the bathroom, it really helps to mitigate that and starts to slowly dial that back down with consistency. Of course, just like everything takes a little while for things to work, for some people it might be an overnight fix, quite literally. So the main and most important thing is to start to start playing around with it. And what I recommend is putting on a little piece during the daytime hours so your body gets used to it. So at night you don't feel like, you know, claustrophobic or it's something new and it's something scary, it's something uncomfortable, comfortable. Get your body used to it in daylight hours, in during the daytime and then at night when you feel comfortable enough or maybe you've released some weight, you notice that you're snoring maybe a little bit less. It's maybe a little easier to breathe through your nose. Maybe we've taken out foods that are causing, you know, an overproduction of mucus. So now your, your airways, your, your nose passages are much easier to, to intake air. The mouth taping is getting to take it to that next level. It's going to help improve your deep sleep. It's help, it's going to help reduce the amount of nighttime awakenings. It's going to create more of a restorative, restful sleep and you're going to feel a lot more energized the following day. It's also going to help to just boost your immune system. Your nose has an amazing filtration system that if we're not using our nose to breathe, we don't get to utilize this wonderful filtration system system. So it again has this beautiful positive cycle that it puts your body into when we are nose breathing. So I think when it comes to sleep, that is one of the most passive, affordable, simple, but super effective ways we can optimize our deep sleep, our oral microbiome and then our gut microbiome at the same time. So for anybody that isn't already sold on mouth taping, I don't know what else I can say other than tape that, that mouth, you know, just one little piece and, and hopefully thank me later.

My family's been asking me to tape my mouth for years.

For the same reasons. Right, so your deep sleep goes up.

Yeah, yeah. That's why they're concerned about my sleep.

I'm. I knew it. That must have been it. That's amazing. Melissa, I see you have your hand up.

Yes. I have a question. It's a little off tangent of what we've been talking about today, but I posed this group in the question in the group chat. But yesterday I found myself in a situation where I prepared food but I didn't have it with me. And I'm like in an emergency situation. I'm in the release phase, by the way. So it's like day seven or day eight. So in a situation like that, is there an emergency place you can go to grab food? I'm in Canada, Toronto, Mississauga GT area. But is there like a emergency place where you can, you know, grab something where at least you know, until you can get to your food?

Yeah, no, that's a good, like a.

Safe haven in the sense because I'm like, oh my gosh, the release phase is so strict in the, in the respect of like oils and stuff. And then most of these restaurants serve that. Is it just like you just kind of charge that one instance or you know, you don't. I'm trying to stay really. This is the most strict I've been with anything and stuck to something. So I'm so proud of that and I don't want to derail it. So just wondering if there's any help in that situation if you know, you don't have your.

Definitely. That's an awesome question. Thanks for bringing it up. And it happens, you know, sometimes we, we plan and we get all these things together and, and things can go awry and that's okay. So what I recommend is anybody that is, let's say like going into an office or going into a workspace that's consistent keeping a backup protein and some backup free or non free vegetables there. So something that's easy to have is like, you know, a pre cooked can of chickpeas or that you can measure out 6 ounces of or you can do, let's say a can of tuna, you know, wild caught tuna that is suspended in water, using that as your protein. So having those things and places that you frequent where you think that, you know, if I leave my lunch at home, at least at the office, I have these simple backups that'll get me through when it comes to needing to grab something. Let's say you're on the go. The one place that I have used in the past and no place is going to be perfect because there's usually not many places that cook without oils. And you know they're going to batch cook all the things. So it's not going to be kind of like a custom order. They can can do, I mean try anyways. You never know until you ask. So some places are really happy to accommodate, especially if they do make the food fresh in front of you. Then you know, it doesn't ever hurt to ask the times where, you know, it's unavoidable. Something that I've gone out to get food at is something like a salad bar. So if you have a grocery store, maybe like a Loblaws, maybe a Whole Foods where you can get. I don't know about Trader Joe's since we are in of course Canada, but maybe Trader Joe's Joe's has like a food, a ready food section. So getting something like a salad base, getting a protein on top of it and then putting in the vegetables basically that you're feeling. Something else that I've tried is basil box. I don't know how available that service is or, or how frequent that that fast, healthy fast food restaurant is, but it's a mixture between I believe Indonesian food and Vietnamese food. It's something along the those lines. And so again, you can have spring mix. So I put down spring mix. You have the option of doing steak or shrimp or tofu as your protein sources, which are all, you know, reset approved. They're of course going to be cooked in a little bit of oil, which is unavoidable. And they have all the different veggie toppings that you would like. The hardest thing I would say is having a fruit finding a fruit option available to you when it comes to like a fast food place because they tend to not do dessert as fruit. So keeping something like apples, something that's easy to carry around, that's going to be roughly 4 ounces again, leaving it at the office, having one in your purse so that, you know if you needed to go for a quick snack or a quick food item, it's there for you with minimal prep. Does that help?

I appreciate that.

It did.

I got. I got into a situation where I had had my food prepped and I actually left it at the office and I was on the road going to another location and then I was like, I can't have dinner. So I ended up not actually going to the location, unfortunately. So I just went back home to go eat because I didn't want to ruin. I didn't want to ruin it, but I was like, ah, Whole Foods just never came to me. But that's probably the perfect thing because, yeah, you can pick and choose. You put on it.

So thank you.

I appreciate that.

Yeah, my pleasure. No problem. And please never miss out on meals if you don't have to. I definitely don't want anybody to be without and I know that wasn't intentional by any stretch. I just want to make sure that you're also being supported nutritionally.

Yeah. Yeah. I just turned around and went back to eat, so I missed the event. But it is what it is.

I just want to make sure I.

Stay on track with this because I've been doing so well. So. Yeah. Thank you.

Good for you. Awesome. Proud of you. And it's, you know, that such is life. Such as life. There's going to be things that sometimes, you know, we forget or that sometimes we plan for and then they go opposite anyways. And that's okay. You are still on track. You know, the next moment will always be there. And. And I'm proud of you for getting back on the horse. Awesome. So we are at the top of the hour here. I know that there's quite a few comments. I want to go through them very quick, quickly before we end off for today because it's just been such a great conversation. So many great shares, honestly in the chat. So I. I love reading them. So thank you so much for everybody who has chimed in. I see Annalisa, Awesome. Thank you for all of your comments. Free text support from Ed was discussed. Email has been shared. He is off for the weekends, but usually responds in 24 hours. Just in case anybody wanted to know.

I'm not are off weekends.

You got to take some time off. Ed.

N. I'm. I'm 24 7.

Whatever floats your boat. I won't stand in your way. But I'm definitely, you know, a very big connoisseur of rest. I Think rest is one of the most productive things we can do. So I hope you fit in some rest in those 247 hours days.

Wait, wait until you see my next comment.

Here we go. I'm on the hunt. Yes, Liz, I see your comment here. We also blink significantly less when looking at screens which is also exactly very damaging for our eyes and it can really, really dry them out. So yeah, liquid tears and having eye drops, super important, important. Using candles at night, about the same as red light. Yes, yes. Candles are a definite go ahead if you wanted to use that versus using like artificial light or light bulbs or any of that. Of course, you know, making sure that you turn off the light or blow the candles out at night so they don't increase any risks of fires. Also something like a salt lamp is amazing that Annalisa also put in the link here in the comments.

Comments.

So salt lamps are fantastic. Not only are they beautiful beyond belief, they also emit this gorgeous orange, red toned hue. You can get a little plug in. Actually I have one in my bathroom where it's like a cylinder, this perfect cylinder of salt and it has like a little light inside of it. So at night if you're using the bathroom or you know you're going to wash your face, do your skincare, do whatever and you don't want to turn on the big light, you can just flick on the little light light. That's the salt lamp plugin. And it's just again what a spa like atmosphere. And it also releases supposedly negative ions into the air which is mimicking what you would be feeling in the air when you're nearby an ocean which also has very relaxing properties associated with it. So salt lamps are going to be your best friend and are very, very beautiful at that too. Yes, Laronda, exactly. Forcing or drinking 80 ounces of water really forces you to get up and include those stretch breaks, include those bathroom breaks, you know, eye breaks. So if that's what we got to do, you know, make sure to, to stock up on the water intake. Everything else will take care of itself with the breaks. Any protein powder powder we recommend? Yes. So I personally really enjoy. So the one that we recommend to do alongside this program and actually I really like the taste of it as well is the designs for health Pure P. So that is the link for us and then this one is the link for Canada. So and there's also a protein powder from the same company that is beef based, so it's bovine based. So these are the links for the Pure P Which is the vegan variety. So very clean, very clean sources of protein. They taste really great in my opinion and they get the job done. So the pure p is about 20 grams of protein per serving scoop, or actually, sorry, it's 10, 10 grams of protein. The beef bovine one is 20 grams of protein per scoop. So for anybody that is a vegetarian slash vegan on the program and you're using, let's say tofu or any sort of soy based protein as your protein for that meal, we suggest topping up with one scoop of this pure pea protein so that you can get the additional calories, you can get the additional protein with minimal carb intake and next to no, no sugar. So again, very clean source. But we want to make sure that you're getting, you know, good, good nutrition and the right amount of protein when you're using something like soy, which tends to not have as much calories or as much protein associated with it. So I'm going to link the beef based protein as well. For anybody who is, you know, in the maintenance phase or outside of the program, program, and they're looking for just a high quality protein, they have it in three different flavors. So the one that I enjoy is chocolate because who doesn't love a little bit of chocolate? But they also have vanilla and they also have unflavored. So if you wanted to put it in something like, you know, I know a lot of people like to make protein, let's say pancakes, protein balls, protein oats. So unflavored helps to kind of, you know, not have any flavor. So you can make it a little bit more savory, you can make it sweet. So it's good for those purposes too. So I put in, let's see. That is the end. I'm just going to put in the US. There you go. Awesome. Well, amazing call today everyone. Thank you so much for your participation. I love seeing all of your cameras on. This is such a treat. So, you know, amazing, amazing questions. Make sure to keep them coming in. We want to make sure that everything is being addressed. There is no such thing as a silly question. There is no such thing as a silly comment. Any and all are always welcome. So thank you for, for playing all out. Thank you for sharing. Thank you for joining us today. You know, I wish everybody a beautiful rest of your day. Have an amazing weekend and we will be back here next Friday. I see. Carol, you have one last question.

No, I sent you a message because I know we're trying to wrap this up. So I sent you a message to follow up.

Got you. Okay. Yeah. A message on. On. Practice. Better.

Okay.

Perfect. Perfect. I'll make sure to check that out. Amazing. Have a beautiful Friday, everyone. Happy Friday. Happy weekend, and we will see you next week. Take care.