MRP Living Light Q & A [Nov 17, 2023]

Hi, Cheryl.

Hi. I'm just trying to figure out how to. Oh, Start video. How to get my. Oh, good morning.

Or good afternoon.

There we go. Switch side. I had myself like, huge, huge, huge. And you in the little tiny corner.

It always ends up being what we last left it on and it kind of just like pops up.

Yeah, yeah. And then I have my big hand in the way there.

Yeah. Well, good morning or good afternoon. Lovely to have you here. Welcome, welcome. Happy Friday.

Thank you.

How's your week going so far?

Mine is going pretty good.

Awesome, awesome. Program's going great.

I. I'm last day of reset, so, like, I've come with, like, a ton of questions, so tell me to shut up when I talk to you.

Not at all. We want those questions covered and I'm definitely excited to get to them because I know there's definitely some people that are hovering around that spot, too. So I am happy to go through all of your questions, make sure that you have confidence into the maintenance, because maintenance is a lot of fun if you kind of have a game plan going into it, knowing kind of the intention. So we can definitely set that. Welcome, Liz. Welcome, Ed. Lovely to have you both on the call. Happy Friday. Just going to post a quick reminder into our group here so that whoever is running maybe a little bit late. That's kind of the vibe I'm getting today. For whatever reason, I think it might be the weather or at least that's what I like to blame. So I'm just going to write it in very quickly here. So anybody that forgot that it's Friday has a gentle reminder. And as we're kind of all pouring in, I'd like to switch the question a little bit, I guess. We always, of course, love to start with gratitude, but to kind of put a bit of a spin on the question, I would love to know what is working really well for you. If you've had to think of one thing, if there's multiple, please share as many as you'd like. But I'd love to hear one thing that you found worked really well for you this week. Week. Maybe one thing that you've started concentrating on more than the others. Maybe it's a mindset shift you've started implementing. Maybe it's, you know, maybe it's something random that could have come up that has been, you know, providing a light source or peace or, you know, whatever it is that we are looking for. So I'd love to know whether you would like to unmute yourselves, whether you'd like to type it in is completely up to you. I love hearing your voices, but I'd love to know what is one thing that's working really well for you.

I'll start Chatty Mood today.

Perfect.

The portion control of the release phase is what's been working for me. And that's why I'm so scared of maintenance. I'll just tell my story really, really, really quick and then let others go. I did weigh, at one point in time, close to £200, and it just went on. I joined Weight Watchers and I had no problems losing. And then I went back up. Not ever that high again, but it's been going up and down, up and down, up and down until the last summer of 2022. Between that summer and when I started this program, I gained 20 pounds, 4 inches around my waist, and I was just eating out of control. All of a sudden, I found I could eat. I had digestive issues for the last 15 years and couldn't eat. Was on the AIP diet and the FODMAP diet and couldn't eat anything. And now all of a sudden, my body has healed itself and I could eat. So I did. And I was very unhappy with myself. So I've now dropped the weight and I'm really scared that when I allow myself to eat again, I'm going to need portion control. So that's what I'm kind of here for today. But that's been working amazing for me, and gratitude has helped. Getting out in the fresh air sleep is not working well. I'm trying working on the sleep, but for working well and getting outside the sunshine, the sunshine we've had lately has just been amazing. So that's it.

Thank you. Thank you so much for sharing, Cheryl. And, you know, there's a lot of amazing things that you've touched on there. And I'm happy that there's so many things that are working really well. And maintenance does sometimes create a little bit of that, you know, fear response, because it's like, oh, my gosh, rail guards are coming off. You know, do I trust myself going into this, not having the same structure that I had, not knowing kind of what to put together and how. And so I say this to not scare you. I say it to empower you. But it is all up to you. It's completely your choice. There's nobody that's going to come and stuff food down your mouth. If you do not want it, it does not need to be there. And so that's the problem.

I do want it. I have. I was listening. I think it was Ed the other day that says he's lost the taste for these foods. I have not.

Have you tried those foods I want?

Oh, oh, yes. Even on maintenance? I tried them and I want them and I like them. Could I.

Could I jump in?

Of course.

Let's.

Let's have it, Ed, because I would tell you, because I've been off of. I've gone through maintenance twice, and now I'm beyond the maintenance, and I'm. But what I. What I learned is that the first time through maintenance, I didn't have the taste for most of the things, and I ended up eating too little during maintenance. I didn't add enough fats and I didn't add enough starches like you're supposed to do. And I think that hurt me, you know, prevented me from having a more successful round two, because my body wasn't prepared for round two yet. I hadn't really recovered from round one, if you will. And so in the second round, I did maintenance and I ate a little bit more. I sort of tried a little bit harder to stick with the program, but I still got. Had gotten used to. To not eating much. And for me, I work all day and I sit in front of a computer, and when I get immersed in work, I just forget about the time of day. And before I know it, I missed a meal, so I really had to work on it. And now that I've discovered all of this, I've been making over the last four weeks or so, a real conscious effort to actually eat as much as I possibly can. And that sounds crazy when you. When you think about all of the things you've gone through. But what I. What I realized was, you know, your scale tells you what your metabolic rate is, and for me, it was around 1800 calories a day. Well, I was only eating 5 or 600 on the release phase and only a thousand or 1200 on the maintenance, which is far too little. So for the last four weeks, I've been eating 2,500 calories or 2,800 calories, and I really haven't gained any weight, so. And I haven't been able to exercise because I have a knee injury now. So I'm really limited to what I. My activities. And so with no activity and excessive eating, I still am not gaining weight. So I wouldn't, you know, I know everyone's different, but if you. I think if you follow the program and do, unlike me, do what they tell you to do, and, you know, add Fats, you know, test and add starch, add calories. You're going to notice that you're probably not gaining weight. And as they've always said, it's the direction not trying to be perfect. So you can, I found anyway for myself, I can cheat every now and then and do something that's not recommended. And a day or two later I'm back to the old weight and there's no harm, really, long term harm. I don't know if that helps, but you'll probably scold me offline after saying all that, but not at all. I'll turn it back over.

Not at all. Thank you so much for sharing, Ed. And it's helpful to know, you know, because it's a, it's a common thing that comes up is what is the maintenance phase, you know, how do I approach it? How am I going to continue on with the beautiful trends that I've been seeing following the release phase this whole time and to something that you said, Ed, you know, kind of eating more of those calories, introducing more, you know, sometimes where we're getting our calories once we move into the maintenance phase is from completely different food sources that we might have been getting the calories prior to. So maybe, you know, in the past it was, let's say mashed potatoes, but this time around, when you're making mashed potatoes, half of it's cauliflower, half of it's mashed potatoes. So you're still getting calories, but you're doing it in a more nutrient dense way. And, and it's important to get those fats back in like Ed mentioned, because it can actually stall or it can, it can have your body hold on to more weight if we're not fueling it with the fats post six weeks. So it's safe to remove fats for six weeks period of time, but after that six weeks, that's when your body has typically run out of its reserves and it needs to have those external fat sources coming in in order to prepare it for another safe release, let's say for somebody that wants to do a second round after so, and your body is going to tell you exactly how it's feeling. And really what I urge everybody to do is really get to know that intuition. You've been getting to know your body for the last six weeks so intimately, for many of us, many more than six weeks, but at the very least six weeks very intimately. And so when you start adding in very small isolated changes, let's say one new food each day. In that maintenance phase, you kind of get that feedback almost instantly. And sometimes it's going to be subtle, sometimes it's going to not be so subtle. And the important thing is, is that you hear your body, you try to listen to it, you try to check in with it, you try to see, notice any sort of differences, whether it be in mood, whether it be in bowel movements, whether it be in cognitive function, whether it be in your joints, into your muscles, you know, how you're digesting your food the following day. So all of those will create signs. And I really say, take it one day at a time. You're really making one change every single day. And it's very minute. Because the reason for that is because we can isolate, we're trying to keep as much other things constant for the first little bit, so then we can really see how those foods impact you. And, and, and Cheryl, if you wanted to continue weighing your food even into the maintenance phase, or if you ever feel like you were kind of, you know, going off the rails for whatever reason and not consuming the right amounts of food, you can always go back to the scale.

I, I would. Alice, I want to add one other thing that I forgot about until you started talking again. You know, when you're in that maintenance phase, you're the first thing you're supposed to do is double the amount of carbs you're eating, your vegetables, your, your fruit vegetables. So, you know, going from 4 ounces to 8 ounces, that's automatically going to, you know, fill you up. But then you're supposed to add the starchy vegetables that's, you know, four ounces. So you're, you're adding quite a bit of food in the maintenance phase that you weren't used to. So you tend to fill up pretty quickly. What I did after that, I kept adding more starches. I was up to 8 and even 12 ounces for each meal. And I, and it, you know, my body was able to handle that. But I think you're going to fill up a lot faster than you think you're going to fill up. And, and when you go on the maintenance phase, I think it's hard to ramp up, but you don't really have a lot of room for all those extra things that you're craving. You're going to find that, oh, I'm so full, I can't eat the chocolate chip or the brownie or whatever it is, you know.

Yes, exactly. That's exactly it. And indulgences are definitely welcome every so often. You know, you get to decide what that ratio is for you. Typically I tend to see that 8020 rule be really good in terms of maintaining and kind of wanted to touch on a little bit because I this come up quite a bit and it tends to come up quite a bit as we approach holiday seasons of, you know, what happens if I go off track, what happens if I, you know, go off the rails and how do I get kind of get myself back on track. So we're going to be covering a little bit of that today. But thank you so much, Ed, for your insights. I know that you're seasoned, very well seasoned at this point. You have so many awesome tips and tricks to try and, and kind of the, the best way I find additionally to this is an agreement that I've made with myself and I' big proponent of finding out what those agreements are for you, what works for you. You're welcome to take any of mine that you feel like resonate but it's, it's also about which foods you're consuming first. So it's never I'm not allowed this, but first I would like to do myself the gift of this. First I'm going to eat that free salad or I'm going to have that wonderful soup. Then I'm going to go ahead and enjoy my protein, my fats because I know my body needs these to metabolically function every single day. And at the very end is where I like to include the starches. So after I've done myself the gift of nutrition, then I can say however many carbs I need to to fill myself up or feel satiated, that's when now I'm allowed to enjoy those. So it does not need to be again the agreement that you make with yourself. That is something that works with me and that helps me to stay on track. So we can definitely chat a little bit more about that. And I saw that your iPad cut out for a moment there, Cheryl and I was mentioning how we're going to talk about also how to kind of get back on track. Let's say if things go off track, that comes up quite often in the program. But I would love to address everybody's questions first. So thank you so much, Cheryl and Ed, for, for sharing. Welcome, Troop Tea. Welcome Debbie. Welcome, Nadia. Welcome Annalisa. We started off today, the question of today a little bit of a spin off away from the gratitude that usually do is what is working really well with you? What has been working super well this week? Let's say one thing. You can be Proud of your water intake. You can be proud of your bedtime. You can be proud of the fact that you've taken the spray every single day at the exact same times or, you know, half of the week, whatever that is for you. I would love to know what is working really well for everybody.

Yep. So I can go next? Can you hear me?

Yes, we can hear you. Hi, Tripti.

Hi.

Welcome.

So, yep, I just received my spray, I think on Thursday. So I technically did not start the program yet, but when I received the email from Deepa, I did made some changes to my diet. And my goal is not a weight loss from this program, it's to taking care of my sugar. And I do see a big, a big change. In fact, I just talked to my doctor this morning and she was able to reduce my 2 of the medication. As I say, I have not started the spray or anything just from the diet. It's working very well.

Yes.

So I am really happy with that.

Congratulations.

Thank you so much. So I do have a question regarding a spray and also I'm having a little issue with the bowel movement. I guess because I have stopped my most. The food I was consuming mostly the carb and the wheat made of wheat. So I was fine before. But now since last week I have started less carb and my food mostly with the protein and vegetables. I did notice I'm having some issue with the bowel movement. So can you help with that? And also should I use. I'm planning to start this from Monday. Right. So should I use the spray? Because I think the spray is mostly that you don't. You don't become hungry. Right. But that's not the issue with me. And since my sugar, like my sugar dropped in the night to 50s and 60s, which is very low. So I will have to make sure that that won't happen.

Yes. So great questions. Thank you for sharing. So for the first one, I would say to. It's up to you if you wanted to take the spray while it is, you know, a large portion of it to help reduce some of those cravings, it also helps to reestablish your HPA axis. So for that reason, I think regardless of if somebody has a weight release goal or if it's a stress management goal or, you know, a sleep goal, which is something you nearly everybody wants to work on a little bit harder, the spray really helps with that as well. So if you do find that your blood sugar is going pretty low in the middle of the night, that could mean potentially adrenal Fatigue. So I think that the spray can help re establish that by balancing your hormones, balancing out that HPA axis which is then going to interact with your circadian rhythm and help balance that out. So it's up to you. If you're finding you're getting great results without it, you know, you're welcome to continue, you know, and see how, how the program pans out. What I find is because of that underlying stress component that sometimes we don't even know is there because we've just been functioning in that, in that rhythm for so long, the spray kind of helps to just provide a more calm nervous system. And I find whatever it is that we're struggling with tends to balance out. So my recommendation would be to go ahead with. But you're completely open to pausing it if you would like to.

Yep. No, I can start and then see how it works. I thought it was mainly for a weight loss and as I say, I do not want to lose any more weight, so. But if that's not the case, then I will start with it and. Yeah, and regarding that second question, since I have eliminated what do you call the carb and the five, I. I guess it's a fiber, right? Do you have any?

Yes. So for the bowel movements, there's quite a few different things that we can try. So especially like you mentioned, it going off of a, let's say a heavy carbohydrate, dense meal plan and then now entering in a very fiber rich, whole food meal plan, a lot of people tend to find that that constipation can occur. And that's because the foods that we were eating prior to might have been creating a premature bowel movement because they were inflammatory foods for our system. Maybe sometimes even unbeknownst to us because we've been consuming it for so long, our body is so beautifully adaptive that it makes do with everything that we throw at it. And then when we take away some of those inflammatory foods, that's when we actually get familiar with the natural way our body likes to release. And so what a lot of people tend to find is that they are backed up. And so, so there's tons of different lifestyle things that we can try in order to get that kind of remediated. The first one being, and this is a godsend product for whoever is looking to optimize their bowel movements or spend less time in the bathroom. A squatty potty is going to be your holy grail. You do not need to of course, purchase a squatty potty per specifically if you have, let's say, like a stool at home, or if you have anything that can elevate your knees above your pelvis, anything that's going to kind of mimic a squat position, that's what's going to help you eliminate. It's going to help unkink your colon and it's going to help with that kind of smooth bowel movement. So that I find to be honestly a godsend, everybody that I've introduced it to has loved it as well. It's kind of a funny thing, you know, subject to bring up. And whenever you have family and friends come over, they try it out and they're like, oh my gosh, how have I been functioning without this? And what's cool about it too, is that it stops the backflow of bacteria. It's back into your intestines with the position that your knees are in. So it helps your gut microbiome, it helps with, you know, the consistency of removal and it helps to kind of eliminate completely, make sure that everything you know is eliminated. So that is one thing from a lifestyle perspective. Number two, it's deep diaphragm breathing. So that's going to help stimulate your vagus nerve. Your vagus nerve is actually very important when it comes to the elimination process. There's a whole module on it so spare kind of like the science behind it, but whoever is curious about knowing kind of like the nitty gritty. Your vagus nerve is kind of like the wandering nerve, is the longest nerve in your whole entire body. It, you know, it's in involved in nearly every process of the human body. And so a lot of people tend to have a sluggish vagal tone. And so when you do have a sluggish vagal tone, that's when that can lead to more constipation or more troubles, difficulties eliminating completely. So something to do to stimulate that is deep breathing. So making sure you're breathing into your diaphragm and squeezing your diaphragm. For those that you know are very new to, let's say, breath work or anything along those lines, humming is amazing as well. Singing out loud, having a deep belly laugh. You can also do gargling vigorously. My personal favorite is tongue scraping. So with the gagging added into it, because you want that gagging to again stimulate your vagus nerve. I know a lot of people have a sensitive gag reflex. You do not need to do that one. That's one that works for me. And so any one of those options, you could do chanting as well. Anything to activate the throat is what you want to work on when it comes to that vagal tone. So you want to do something simple, but something really effective every single day. Even a minute goes a very long way. So again, tongue scraping. I know everybody's heard me say it a million and one times. I will continue to say it a million and one times because it's so fabulous. A for food, B for oral gut, gut microbiome, and then additionally stimulating that that vagus nerve. So number three could be a deficiency in magnesium. So magnesium is needed in over 2 to 300 different processes in the body. Magnesium is something we need so much more of than what we're receiving through our food naturally these days because our soils are so depleted. So incorporating something like magnesium citrate is going to be really important. So you can start playing around with that if you're not already taking a magnesium supplement. Drinking lots of water in the morning, that is something that I find kickstarts everybody's furnace. So you can add in specifically for you troop tea, especially because for people that have more of a significant weight release goal, I like to keep the plant again, quite tight. But because weight release is not a goal for you, it's mainly to, you know, correct in that metabolic health. I would say that even adding in a little bit of lemon, so a little bit of vitamin C in your water is going to help to kind of flush things out first thing in the morning. It's also great time to get lots of hydration because we've been fasting. So water with some lemon can really help, especially first thing in the morning. And then coupling it with a walk, you know, doing a simple movement if you can't get outside for what, whatever reason, you know, just pacing around the house for five to 10 minutes or wherever it is that you have that space. Doing some stair climbers that's also really, really going to help with the bowel movements. Something outside of it and something you can do in maintenance is castor oil packs. So it's filled with Omega 3 sixes and nines, which is going to help heal your liver, heal your stomach, wherever it is that you place it on your body, it's just going to allow your organ to absorb really amazing nutrition to help it work. Optim. Adding in a green tea is really great as well. Or something like a senna based tea. I sometimes also do circular motions like kind of like a stomach massage, going in a clockwise motion on your stomach whenever you are feeling that pain or discomfort or even after you've eaten just to help with that digestive process. So there's a few different things I know I've named quite a lot. You don't have to try all of them in one go. But I would say choosing one of those options and seeing how it works for you. You're specifically welcome to do the castor oil pack as well because again, there is less of an emphasis on weight release. Weight release is not something you want to focus on. So you can go ahead and try that castor oil pack if you are interested. And I believe there was a post about it in our Facebook group like a week or two ago, I want to say, so I can tag you in that as well so you can kind of know how to, how to go about the castor oil.

Okay, perfect. Thank you so much. This is a great information. Thanks.

Yeah, it's my pleasure. Thank you for your question and keep me posted. If for whatever reason things are not moving in the way that you want them to, we can definitely course correct. We can try different tips and tricks. So keep me posted on how you're doing.

Yep.

Thank you.

My pleasure. Just going to check in the chat here very quickly. Thank you so much, Annalisa, for posting all of that. And the good news is. Oh yeah, and amazing. The castor oil packs here too. So the good news is Black Friday is coming around. So if any one of these things have been on your radar, I know that the viva rays are 20 off or they were as of yesterday. It was a 24 hour, kind of like end of the sale that they were doing. But there's so many different sales and promotions happening right now. So if you were thinking about getting one of these health tools, you know, any, any sort of tool when it comes to adding to your health journey, now is kind of a great time, especially if funds are tight, to invest in yourself. I always say, you know, before the new year, get started on those new year goals. Because it's an arbitrary date. It's really just a state of mind. And when we do it prior to that date, when society says everything's changing, you know, you need to change on this day. You can show yourself. I can change whenever I decide to. And that could be today or that could be tomorrow, that could be yesterday. You get to decide what that is. And then you don't face that kind of one month period where you're super motivated, everything's on plan and then things drop off because you've decided for yourself. It's more of a New Year's resolution. It's more of a me revolution. Let's say I'm making a revolution to change here and now. And. And only I can put a stop to that in essence. Sorry, just give me one second. I am just finding the castor oil post here it is. Awesome. So Nadia is saying, what is a good electrolyte I can purchase? It helps me with brain fog and fatigue. Yeah. So the electrolyte synergy that Annalisa linked down below is an amazing one. So I would definitely say try that. It's a very clean electrolyte powder. So. And I personally really enjoy the taste of it. It's the one I use every single day.

Day.

So on this program, especially towards the beginning, I mean, any time is great, but especially towards the beginning is where I find a lot of people have detox reactions. So it really helps to kind of flush that out and keep you hydrated and retain more of that water. You know, trying your best to get filtered water as best as possible so that you're removing any sort of additives or any sort of, you know, runoffs that could be in. In typical tap water or whatever. Have you.

You.

How often can you take melatonin for sleep? So that's kind of a. A bit of a difficult question to answer. So I would say it's more acute basis. I would say if you wanted to take it for, let's say, a month consistently and then wean off of it or take yourself off of it, that would be an approach that I would recommend. Or there's something actually in the past that I've tried a melatonin reset. And so you take. I believe it was. Don't quote me on this and don't try this yet until I confirm, but I, I believe it was one gram of melatonin per waking hour. And so you took that for. I believe it was two days. And it was supposed to reset my melatonin cycle. The reason you don't to get long term is because your body is going to naturally start producing less melatonin with the influx of external melatonin coming in. So we don't want to be reliant on it, but we do want to make sure that, you know, if you do need a reset in your melatonin cycle, you know, taking it acutely, let's say, for a month to get you back into that swing, back into the rhythm. Something that you can do naturally to help produce more melatonin in your body, is getting morning sunshine. Sunshine. So morning sunshine is going to increase your serotonin production which then that derivative or that that hormone serotonin is going to break down and it's going to make more melatonin come nighttime. So really opportune way to naturally get that out of yourself is morning sunshine, ideally within half an hour of waking. So if you don't wake up or if you wake up before the sun wakes up, let's say turning on all the lights in your room and then when the sun does come up, then that's when you want to go ahead and go outside, even if it's for two to five minutes. Debbie is saying, although my week has been off the rails regarding eating, I can honestly actually win for me this week is becoming increasingly aware of my emotional connection to food. Thanks Alice. I did listen to the emotional eating module. Awesome. And, and that's a huge win. You know, just bringing awareness to your emotional connection, bringing awareness to what that setting looks like, what that cycle looks like for you and things do go off track or sometimes we don't understand what could have, you know, led to something like that. And it's really about not judging yourself through it. It's really not about looking at it. Stake, you are learning from yourself each and every single day. And that is the most important work I think you will ever do in life. And, and, and yeah. And for anybody who feels like they might have an emotional connection to food or if you do find that you are maybe sometimes an emotional eater, you tend to comfort or soothe with food. We have an amazing module all about emotional eating in your online module. Rituals in practice better. So we had a guest speaker. It was over a year ago now I want to say it was like a year and a half ago who came and talked to us all about emotional eating. The kind of characteristics of people that tend to be more so emotional eaters outside of, you know, their nutrition life and you know, more into like their personal life and the traits that they carry with them and how that whole thing tends to, to kind of, you know, transpire or why we get to be emotional eaters. So for anybody that is, is interested in learning a little bit more about that, check out the emotional eating module. If it's not released to you as of yet in your online module course, send me a message, let me know I can release it to you. And it's a really, really great one. You're going to want a pen and piece of paper handy to take some notes. Noctoplex includes minimum minimal melatonin and works four ways naturally to help sleep without over. Okay. Interesting. I've never tried that product before. Have you played around with it, Ed?

I helped invent it.

Oh, even better.

And then.

And then sold the company. It's. It works on things like minor aches and pains and digestive issues. It calms your digestive system. So all of the things that could prevent you from getting a good night's sleep, it works on them in combination. But there is a little bit. The only reason there's melatonin in it is so we could claim a sleep benefit. Without that, then the regulators wouldn't let us claim that it was a sleep product. So we put in a little bit of melatonin. By the way, melatonin is banned in Germany in children because it's a hormone that accelerates sexual development.

Fun fact, I didn't know that.

So. Yeah, but it. So we sold a company. I have no interest in that product anymore. We sold it in 2017. But I know it's still available out there. You could probably Google it and find. Find it for sale on Amazon or someplace. But I have cases of it in my office, though, because I use it from time to time when I need to get a good night's sleep. And it's. By the way, it's the only. We did testing on it with the American Pediatrics association and it was approved for use in children. It's the only sleep product approved for use in children.

Children.

Wow, that's so fascinating. I did not know any of that existed. Thanks for sharing, Ed. And, and just kind of like Ed mentioned, it's okay to use things from time to time, you know, especially if you find that, you know, your sleep isn't moving in the direction you want it to. It's okay to have those catch alls because a good night's sleep is unbeatable. But again, it's to off. It's to know. It's to create that balance in your cycle so that your body naturally knows how to wind down. And then it also, very much in hand, plays with the foods that we're eating and then the stress that we're under. So once we're able to kind of get, you know, our bearings, around 80% of both of those things, I find that the 20% becomes that much quicker to kind of work through or let's say course correct. So it's a journey, you know, meet yourself where you're at. You do not need to be anywhere at any specific time. Do it in a way that's enjoyable, but make that 1% difference that you're worth that 1% difference every single day. Would love to know any other questions coming up? I know, Cheryl, you mentioned you had a few questions. Does anybody have any questions in regards to where they are in their journey, you know, before starting their journey, let's say, or maybe life after starting their journey? I would love to address any and all questions, questions. And if there's no questions, I wanted to quickly take some time and kind of talk about. And I mean, feel free to write in the questions as I'm chatting, of course, as well. But I wanted to take some time and talk about kind of like the holidays coming up, how to maybe stay on track with them and also the people that you're going to be interacting with when it comes to the holidays days. So, like I mentioned agreements, super, super important. But one of the main things that I want everybody to kind of focus on is where can I make, you know, a mindset shift around the holidays? Because what I hear is, oh, you know, it's so hard to stay on track. It's so hard to eat, you know, clean. It's so hard to get a good night's rest. Well, what if it wasn't hard, hard? What if it was a priority to find food that you really enjoy? What if it was a priority to go out and enjoy this event, but then also get a good quality night's sleep? What if it was, you know, awesome to share your journey with your friends and family that maybe don't necessarily agree or maybe, you know, value the things that you do, but you're really excited about them and you want to share it with your family and friends. So knowing the mindset and really owning, you know, wherever it is that you stand in that journey, I know personally, for myself, when I was on the program, you know, X amount of years ago, at this point, I went over to my family's house and they prepared all this beautiful food and I brought my own food that was on reset and, and you know, my mom and my grandmother, like, oh, my gosh, you know, you poor thing, you're not eating the foods that we're eating. Like, you know, you're not able to be here with us and, you know, you must be so hungry. And I'm like, that's your story. But that's definitely not how I'm feeling, you know, and I appreciate you caring for me in the ways that, you know how. But at the same time, I've made the choice to do this happily. There is no poor me. There is no not being full. I am completely satisfied with this meal. In fact, I feel amazing after this meal and I can do so much more. And so by normally I would, you know, kind of take in their comments and take them in personally, but in that moment, I really saw what I was doing was making such a beautiful difference in my life, in my health, in my mood, my everything that it didn't matter what anybody thought or said about the journey that I was on because I was so confident, because I was feeling the, the results immediately from the program as well. And so, so as you're navigating this, this kind of holiday, that can come up very often. I know Thanksgiving is around the corner and then the Christmas is around the corner and then New Year's. So it's the trifecta of holidays coming up for everyone. So you're naturally going to be around more family, around more friends. And they might have quite a few questions about what it is that they're doing. Especially if you are kind of in the middle of the program. Towards the end of the program, they're probably going to notice differences within you, whether it's physically, whether it's internally. They're to have some questions, you know, especially if you haven't seen each other in a long time. So I wanted to quickly share my screen and I made a post about this yesterday, but I wanted to quickly go through it today as well in terms of just putting our referral program onto your radars because I know not everybody is aware that we even have a referral program. And it's actually really cool. What, you know, a couple of the different things that we have going on that maybe you didn't know about. So I'm going to go ahead and share it here and I, I can share the link to this document as well for whoever wants it in the chat. So just to get a little bit more information, here is our referral program. So what's cool about it is that every single introduction that you make, whether or not your friends and family sign up, we will donate $50 from, from us in your behalf, on your behalf to our living proof community in Butebi, Uganda. So we actually donate and have a beau clinic, a beautiful hospital in Bhutavi, Uganda, which is able to service their community with all their health and hospital needs. So on your behalf, from every introduction that we have, we will donate $50 to, to our community in Buteb, Uganda. And additionally, if you wanted to get friends and family, you know, introduced, you didn't really know how, you're not really good at formulating let's say, you know, an email to, to verge us together or to start that conversation. We've taken care of that for you. So we've made, you know, of course, get their permission first if we can get in contact or if they wanted to be looped into an email, let's say with either myself, Deepa or Annalisa. And then you, you're welcome to use this template. So there's no thought involved. All you have to do is write the name and write in the email and hit the send. So that's. It's really important only because I find that just getting something like this on somebody's radar, you know, the one thing that I hear so often is I wish I knew about your program years ago, like 10 years ago, 15 years ago. I wish I was already doing this for such a long period of time. And sometimes it's for the simple fact that people just don't know things like this exist. So putting it on, on their radar. So even if they're not ready as of right now, they know something like this exists when they are good and ready. So that's what we really like to recommend. There's a couple of extra kind of Facebook post prompts if anybody wanted to share, whether it be on their personal page, which of course we like to recommend because it, it's so, it's so beautiful to see how proud everybody is of their progress. And it's not, of course, course, the physical, let's say, progress, but there's so much mental strength in doing a program like this and, you know, keeping up with the discipline and knowing that you're working towards yourself even though you're seeing kind of incremental changes. It's that patience, it's that mental durability that you're building. And it physically manifests, of course, but it's so much more mental as well. So if anybody is called to, you know, at the end of their program or even post program to write on their Facebook and, you know, be stand in their strengths, stand in, you know, their accomplishments, you're welcome to use these templates as well. It's completely up to you. And so without you, your family and your friends may never learn exactly that. The lifestyle skills to transform their health and those around them. So getting it on their radar, you know, making sure that your community and especially those that are looking for similar, if not the same result as you know where to go or at least know where to start. Let's say this program isn't the best fit for Them, we can still give them guidance as to where to go or what to try first. So we love to, of course, meet your friends and family. We really love when, you know, you've had an amazing experience with us and you trust your loved ones with this program, you know, with our coaching, with our wonderful community. And so we, we love to say thank you, you know, anytime you do refer somebody to us. So there's a choice of three different fun referral gifts. So the first one being the special curated gift from our VIP gifting package. And so this could range from so many different things. There's so many beautiful, just unique pieces that I've seen Sachin and Deepa, you know, gift throughout the years. So it could be a beautiful VIP gift that we usually leave for kind of more of our, you know, legacy and, and more, kind of more special gifts that we like to give back to our community. We can also do a cash return. I know that that's super helpful especially with the holidays coming around right now. So we're happy to send the cash value or we can do a bottle of homeopathic sprite. So if you did want to do, let's say another round of the program. Program you can and, and let's say you did refer a family or friend into the program, then we gift you another bottle of Reset spray or drops so that for the upcoming round you have that already loaded and locked into place and you can go ahead and start a second round whenever you'd like to. So I'm going to go ahead and share that link. Actually, I forgot to share one more more thing. Bear with me everyone. I wanted to just pull up our community page here for, or our community donation page for the Health center of Butebi. So for anybody that, you know, was curious to learn more, to see the work that we're doing, to see the projects that we're funding. I'm going to link this into the Zoom chat right now too. So basically I was actually chatting with Deepa about this. So currently we are saving up to purchase a van. So the van that they are currently using to transport patients has broken down. So that is the next big thing that we would love to purchase for this community. That is what we are saving up for. And then there's photos, there's the different projects that we're running. So for whoever wants any additional information or you know, in the spirit of the holiday and the giving back season, you know, if this is something that, that resonates with you, we would love you to join Any and all of our community communities. Thank you so much for listening everyone. And I'm just going to go ahead and quickly put it into the chat here. Is there anything coming up for anyone? I know that I was just going off on a tangent there, but I would love to know if any questions, any comments came up from anything mentioned so far?

Just trying to think how to phrase. So there's. Is there anything in the existing package that I have that goes into any of the maintenance stuff? I looked. I couldn't find anything thing. I don't think everything's been released to me yet. I'm not caught up that I know for sure. I'm trying to work my way through it, but I went to look at something the other day and it wouldn't let me look at it. So I don't think. And if I'm done, if I'm done, I wasn't sure when stuff then continued to get released.

I can definitely go ahead and release that for you if it's not already released. So there should be a module in your. In your online modules, all pertaining to maintenance. So it goes into the maintenance phase and beyond maintenance as well. So I believe. Okay.

I'm just calling it up. So let me just see.

Sure.

I just unlocked it.

Okay. Amazing. Thank you, Annalise. Lisa. So yeah, that's why you weren't receiving that information yet. So it'll all be in there in terms of amounts.

I don't see anything. It'll just take time. I just unlocked it and then the system has to run the process, usually 5, 10 minutes. You'll see it. Okay. Oh, I do have something that says maintenance. Here it is. But I don't know if it's unlocked. But yes, it does say maintenance guide lights. Keep it a few minutes and it'll. Okay. What about the rest of the stuff? That will come all eventually.

Yes. So it usually drips out once a week. But if you, you know, really wanted to access the online modules ahead of time, we can also release them to you. We find that bite sized pieces are just a little less overwhelming.

Yes. And I'm having trouble taking care of it all anyways. So that I will go through that and that will help me a lot. My husband's birthday is coming up December 3rd, so. And then of course, we've got Christmas. We've. We've done Thanksgiving already. I started the program just after Thanksgiving, so I was in my loading phase for Thanksgiving. So like, that was amazing. I actually, I felt sick. Felt really sick with the loading phase. But now my husband's birthday is coming up, the beginning of December, so I think I'll be just still in kind of the maintenance. So I'm just going to watch my portion sizes. I just can't believe, I don't know, Lise, how far you are into the program yet, but.

Oh, cool.

I just feel so amazing. The heartburn is gone, the gas is gone. I have just have so much more energy and just. So keep it up. I can't see anybody else's pictures, but keep going. It's just the feeling is amazing. That's why I'm so scared. I have never had a fear of food before and I, I, I'm scared.

There's, thank you so much for sharing that. And, you know, I was there too. I feel you when it comes to that fear. And just like Liz said, you've totally got this and you have us every step of the way. And that kind of reminds me of a Netflix show that I watched, or I guess it's a movie, but it's, it's by Brene Brown. So it's just a talk. And so she's giving a talk. It's called the Call to Curse Courage. And it talks all about bravery and vulnerability and stepping up, you know, to, to that call of courage. And so just such an amazing, such an amazing way she frames everything. And it, I feel like, will be kind of really beautiful for you to watch. Cheryl, if you're interested in terms of, you know, finding that vulnerability and then transforming it into courage. She just goes into, you know, so many different things. But one of the quotes actually I wanted to share today and what she named her book, daring Greatly, was actually a quote from Theodore Roosevelt. And so, you know, something I do find that comes up unfortunately for a lot of people, but I understand is, you know, sometimes family and friends don't understand your journey. They don't understand the changes that you're making towards your health or something. Sometimes you making changes offends them for whatever reason because, you know, for so many different things. And so she goes into all of that and the quote kind of mirrors that as well. So it says it is not the critic who counts, not the person point who points out how the strong person stumbles or where the doer of deeds could have done better. The credit belongs to the person who is actually in the arena. Arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again because there is no effort without error or shortcoming. But who knows the great enthusiasms, the great devotions, who spends themselves in a worthy cause, who at best knows in the end the triumph of high achievement? And who at the worst, worst, if they fail, at least they fail while daring greatly. And so it's not about being scared of failure. You know, those who dare greatly don't get there in the first shot. You know, they don't dare greatly out of the womb. They do it after, you know, sometimes rounds and rounds and rounds of failure. And that's all a part of the journey. It's not even failure, let's say it's finding the path that didn't work. And that's okay. There's nothing personal about it. And so it's to continue daring greatly and whatever those pursuits are for you. And again, this is all coming from Brene Brown. This is not me whatsoever. But I would love. If anybody resonates with any of this, with this message, give that, like, documentary or talk a bit little watch. It's so amazing. It's so inspirational. And I think if there is any fear when it comes to making those changes or approaching a new stage in life, whether it's in this program, outside of this program, finding that courage within, finding that that call to bravery is what's going to serve you in numerous, numerous ways. And, you know, that was a message I needed to hear too, for different reasons. So there is no judgment in any. Any of it. But it's very, very empowering. So I'm gonna put the name of it here. Really?

Yeah, I was just gonna say. Yeah, if you could type it there. There's a book and. And a movie.

Yes. So a call to courage is the Netflix talk that she does. And then daring greatly is the book. So I'm gonna write both down.

Great. Yeah, I keep going to unmute myself, like close the screen. That's why I keep going away.

Just brief intermissions.

Craziness. Talking about having mental clarity. Mine seems to have gone this morning.

It's Friday. Everything's taking a bit of a pause.

Yeah, but I'm retired, so every day is Friday.

So every day is a bit of a Friday day.

Brent. Brent Brown was that.

Or Brene Brown. Oh, sorry. I think my. My la. Or my keyboard corrected.

I thought you said Br. I know, isn't it? I hate it when.

Yeah, definitely brunet. So see, I'm having some tech. Tech issues myself here.

Yeah. At least you're not going away. Yeah, my. I guess because I don't have. Didn't have as much Weight to lose. Got to watch what I touch here so I don't go away again because I didn't have as much weight to lose. My family didn't understand. My daughter especially didn't get it. She go, there's nothing wrong with you. What's wrong with you? But you know, I explained to her, we went over for dinner the other day and she was amazing. I said, I can have a piece of meat and some cooked vegetables. So she did a piece of chicken and some cooked vegetables. She put butter on the vegetable vegetables. That's okay. I lived. I brought myself my own salad. And she was very supportive. I was really pleased. I said to her, I've lost my heartburn. I told her all those things and maybe that kind of helped her understand part of why I was doing this, but I was pleased with how supportive she was.

That's beautiful. And you know, yeah. Sometimes our loved ones don't even know how to read react to us and the changes that, that we make. So oftentimes, you know, they come in with why did you? And how did you. And all of these different things. But their concerns or let's say their commentary is not necessarily your narrative. It's not necessarily the way that you think or the way that you want to approach it. And once you do start getting into some of those non scale victories of, you know, I don't want to be constipated anymore or I want to, to find a way to be less stressed throughout the day. I want more energy, I want to sleep fabulously. And this is what I'm feeling out of this program. They're going to be like, wow, I kind of want those things too. Suddenly shifts their whole perspective on it. And so it's a, it's a moment to also educate those that might have. Not that it's your job ever, but if you ever feel called to, it's. It's a moment to open their eyes to, to see something from a different perspective that they might be wanting and not knowing how to voice within themselves, themselves. So now your daughter knows, like it's, it's not just about the weight release. There's so many other things that our weight can impact when it comes to our health. And that's all being released too. So I love that you were able to have that conversation and she was, she prepared such a beautiful meal. It was just like the beautiful compromise of you two coming together. And that's exactly what this program is for.

Yep. Hi. Hi. I do have a question regarding the practice better app So I had, I have, I have the app but the only thing I'm not sure about the general is it the different app or I don't see a general where I can add or make the changes. So I'm not sure.

Let's see here.

Yeah, I never saw a journal either. So I kept my own journal but I didn't see how to add on to the app.

Okay, there we go. So your journal is now available. Troopty. So when you go into your app, when you go to like the main dashboard, when you first open it up, there's a little red plus sign, like a circle in the bottom right hand corner. So this is speaking to the app, not the computer version.

Yeah, I did downloaded app but I'll see because I think there is a red button where it says message and that's what I'm doing right when I send you or Anna or Deepam message. But I did not see anything else what they were showing the general or journal or anything else. But I can just, just try to do log off and log in back if that helps.

I was going to say yeah, close the app and then turn it back on.

This little red plus.

Yes, yes.

That wasn't there before for me. So what do I do? You so do. Do you see this? Sorry, it says Benesh on your screen, but that's not what calling you.

Y. It's my husband's iPad. That's a.

Yes.

Yes, I do see that. Y.

Do you have that? Okay, so what do we do? We just click that and then we can add stuff.

So. So yes. Troop tea. That's where you'll be inputting the journal. So it should be coming up to you. Cheryl, you are in the jump start, correct?

Yes.

So I don't believe the jump start does not include the daily online journals. So that's why they're not in there.

Okay. I'm great with that. I've been keeping my own journals, but I just wasn't sure. I heard everybody talking about adding stuff. I. I can't anything perfect.

And the. The in guide journals are basically filling out the exact same things. So if you've been using those moving forward, you know, during this period of time, you can definitely go ahead and continue using them.

Yeah. Thank you.

My pleasure.

And I see it now, so thank you.

Yes, our pleasure. So those I would recommend to start filling out when you begin the program. So the very first day you start on the program, whether or not you're using the spray, if you decide to or not, I would just say whatever that first day is, start using the journals then. That's typically when they're released.

Yep. And I don't know if you saw, but Deepa has sent me some modification because my goal was not reduce weight and I. I'm also on all those diabetic medication, so she has updated. So instead of just twice, so twice I should be taking the request. So I will add that in whenever I started updating. But I do have a question about the dairy. Right. Is that I believe the dairy is not allowed for 10 weeks, right?

Ideally, yes. So, so basically, in the loading days, you're welcome to have dairy if you needed to load for you specifically. Again, because there is no weight release goal, you'll be omitting the loading days, so you'll be going into the release. So in that case, there's a heavy, heavy emphasis not to use dairy. And it's not to say that dairy is inherently bad again, but it tends to be quite inflammatory for a lot of people. So removing it for six weeks and then adding it back in, you can see how you. How well you tolerate it. So for that reason, I encourage to not do dairy.

Okay. Okay. Thank you.

Yeah, you're welcome. Awesome conversation, everyone.

I hope that one long, one last, really quick question.

Sure.

So with the program that I'm on, the jump start program, when I finish the maintenance and decide I want to go back on the losing phase again, I'm going to wait until January, I'm going to watch my portions during Christmas, but I don't think I. Yeah, I think I'm. I'm gonna wait to start again. All this information that's on the app will still be available to me.

Yes. Yes. So you'll. You'll still have the modules and you'll still have everything that you have kind of available to you right now.

Okay. Thank you. Y. Thank you, everybody for your patience with me today.

Lovely to have you share, Cheryl. And I encourage everybody to share. You know, not everybody, you know, feels called to share all the time today was sharing, Cheryl. And it's to encourage, you know, more of that vulnerability and. And through vulnerability creates more courage. And, you know, that's exactly what all of you are doing in different ways, whether it be within yourselves, in a community, within your family, whatever that looks like. So have a beautiful rest of your Fridays, have an amazing weekend, and congratulate yourselves for doing that one thing that works really, really well for you and continue doing a fabulous job. Take care, everybody.

Thank you.

See you next week. My pleasure. Bye.