MRP Living Light Q and A [Jul 19, 2024]

Sam.

Happy Friday, everyone. Welcome, welcome. So nice to see you all here. And if you're able to, I invite you to turn your cameras on. Joanne here. Welcome, Joanne, Natalie. Hi, Tony. Hi, Sangeeta, Amanda. And as you're tuning in here, let's start off with some gratitude. Let me know in the chat what you're grateful for today. I'll start off. I'm grateful for these beautiful sunny summer days. Natalie says sunny day. And excited for my son's soccer tournament this weekend. Awesome. That'll be fun. Gita says thanks for the welcome. I'm grateful for the beautiful sunny day. Doesn't it just change our entire mood when it's a nice, warm, sunny day? Joanne says, grateful to have made it through the program with ease. And now on maintenance. Congratulations, Joanne. I'm going to have you unmute in a little while just to share a little bit about your experience and your results. Grateful for week at the cottage starting tomorrow. What a nice way to reward yourself, but awesome. Once again, if you're able to just share in the chat what you're grateful for. And as always, if you can turn your cameras on, I'd love to see your beautiful faces. Welcome. Cat joined us just few minutes ago. Welcome, Nikki, To what Amanda says. Grateful for also completing the program and maintenance as well was a blessing experienced and with the results that have been maintained. Awesome. Amanda, you look amazing. Okay, so for those of you just joining, we're just doing a little bit of gratitude sharing. Okay, so just to start, for those. I know I. I see a few new faces. I always like to start off with a little bit of breathing and just getting into our bodies. I know that, you know, for me, that's a very important practice. I feel like, you know, one of the main reasons we do that is to help you become more responsive, less reactive. I know for some people on this call, you might, you know, turn towards certain behaviors to soothe your emotions. And when we can get into our bodies and when we can be aware of our breath, that can really diffuse a lot of emotions that we might be feeling. One of the things that I talk about at times is I know Amanda and Stephanie are friends, so they're connecting there. One of the things that I talk to a lot of clients about is, especially when it comes to stress, is the 5555 rule. Okay? So what that is is if something stressful happens in your life, really try to reflect and put things into perspective. And the question that you want to ask yourself or the series of questions that you want to ask yourself is, number one is am I going to be stressed out about that particular situation five minutes from now? The answer might be yes. And then you want to ask yourself, am I going to be stressed out about that particular situation five minutes from now? The answer might be yes. Am I going to be stressed out about it five hours from now? Answer might be maybe no. Right? And then am I going to be stressed out about it five days from now? For most people it's a no. Am I going to be stressed out about it five months from now? Probably for most people, a no. And am I going to be stressed out about it five days from now? So a lot of the stressors that we experience on a day to day basis, for most people, like by the time you ask yourself, am I going to be stressed out about this five hours from now, it's going to be a no. Right? They're like really little things that happen throughout the day that some of us just based on our upbringing, the way we witnessed our parents react to certain situations might be like, you know, an overreaction, right? So when we ask ourselves these questions and put things into perspective, we can really, you know, decide on and choose how we want to react or respond to certain situations. And being in our body, being aware of our breath helps us do that. So we'll just do a little bit of simple box breathing. We'll do, you know, maybe about five to ten rounds. So if you are in a position to do so, obviously if you're driving, don't close your eyes. And you don't have to do this with your eyes closed. But I just feel like it eliminates some of the distractions around us. So, you know, just get into a comfortable spot. Whether it's your couch or your chair, wherever you are, just get your feet grounded on the earth. Relax your shoulders. Some of us hold a lot of tension in our shoulders. Relax your shoulders, relax your forehead and your jaw. A lot of us hold a lot of tensions in our tension in our jaw. So relax your jaw. And like I said, if you feel called to close your eyes and just start becoming aware of your breath. And you really want to focus on breathing through your nose. Inhaling and exhaling through your nose. And as you become aware of your breath, start to slow down the breath a little bit. Five seconds on the inhale, five seconds on the exhale. Inhale. And we'll start with a 4 second inhale through the nose. Inhale through the nose. And you're going to hold for four.

Seconds.

And you're going to exhale through.

The nose.

And you're going to hold at the bottom of the exhale for four seconds. And inhale through the nose. Hold at the top and exhale. And hold. And inh.

Hold.

Exhale, hold, inhale.

Hold.

Exhale, Hold, Inhale.

Fold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

And you're just going to come back to your normal breath for a few breaths at your own pace. I'm aware of any sensations that you might be feeling. Do you feel more calm, more relaxed? Do you feel any sensations in your heart, in your stomach? And whenever you're ready, you can go ahead and open your eyes. Okay, awesome. So let me know how you all feel after that. Feel more grounded, more relaxed. Joanne says refreshed. Steph says relaxed and also, like, I want a nap. Saw you. You are, like, zenned out. Sinkita says calm. Good. Okay, so I will.

If you.

If you are open to it. Joanne, are you open to sharing your experience and your results? Okay, go ahead. You can go ahead and unmute.

Hello. Hi. Hi there. Yeah, I'm not done. I'm going for round two, but I am very satisfied. I've released 28 pounds. I kept looking at that calendar saying, week three to four, you might be grumpy. I'm like, am I grumpy? Asking my husband, am I grumpy? I think I'm just so thrilled that it was working, that my mood was elevated at all times. It was amazing. Like, I'm like, oh, my God. Like, I've been new. I've been Weight Watchers, I've been tops. I've been so many things. And I'm like, this is so easy. It just became a lifestyle. Really? Yeah. Yesterday I was measuring cauliflower and I thought, I'm not going to weigh it. I'm just going to estimate my brain and see how I was. And I was 3.99 on the scale. I said, okay, I've gotten good at this. So it's just super exciting to have something that works and keeps you in such a great mood and feeling so good. And I've never felt better. My stomach bloats, completely gone. And I'm like, whoa. Because I used to feel pregnant after eating. Like, literally, I would say I was 10 months pregnant because it was so big.

Wow, that's amazing. I'm so happy to hear that.

Yeah, it's really great.

I'm sure your husband's super happy about it, too.

Oh, he was so motive from week one. He was so on board. He's like, wow. Okay. Because he could see me getting so unhappy with myself. And even just we would walk our dog at night. I'd literally walk 200ft, and my lower back would seize up.

Wow.

And I would be like. Or my calf would get cramps, and I'd be like, I think you're gonna have to go get the car. Like, I'd be so bitchy. The first ten pounds I lost, all that disappear. Weird. And I think it was inflammation mixed with a bunch of things.

Exactly. Yeah.

So I think when he was like, oh, she's a better person. I'm just going to support this.

Yeah.

Let's just keep going.

Yeah.

So it's been great.

Thank you for sharing. I'm so happy for round two. Okay, good.

Yeah, good.

Awesome. Anyone else want to share? Amanda can go ahead and unmute.

That's amazing, Joanne. That's incredible. I'm happy for you. I, too, also want to do a bit of a round 2.0. I don't know if I need to do the full six weeks, but definitely want to. To do another round. I'm basically finishing up the full 10 weeks. And like you, Joanne, I mean, my energy levels have changed tremendously. My sleeping patterns are so much better. I ended up getting the program that does have the oura ring. So, sorry. Doggies barking in the background. Hold on. Uno momento.

Yep.

Good thing about Zoom is that it. It really blocks out a lot of the background noise, so I didn't even really hear the. Oh, hold on. Let me ask you to unmute again. Go ahead. Yep.

Sorry, guys. Had a little situation, but, yeah, no, the oura ring was really telling me what. How well I was sleeping and just so many other metrics. So I'm not telling you guys what to do, but in the future, if you have the opportunity financially to invest in one, it's tremendously changed my life, especially in maintenance, because now I've introduced new foods and deep. And I have been having some dialogue in the Practice Better app. And I went away to Halifax for about seven days, and my sleep went to garbage. And it's not that I actually was really eating horribly, like, bad food, bad foods, which is also a mindset change for me because I don't look at foods as good or bad. It's just how does my body respond to it? And if it's like a more of a negative reaction, like, my sleep's not good, I feel gross, then I. I now. I know now I'm not naive to, like, oh, I don't know what's causing this. So I find that the whole program in general has tremendously educated me, and now I can move forward with healthy tools as to, like, what's going to work for me. So maintenance was incredible. It was a learning experience. Due to the foods I ate, I probably gained about eight pounds. But it's funny because I ate two days clean.

All I.

All I did was kind of went back to the release phase and healthy fats, and I dropped six pounds in two days. So that's just a clear indication of, like, I didn't eat and gain eight pounds. It's the foods that I'm eating that are causing this reaction. So it's not a perfection thing for me anymore. It's, like, progress. And now it's learning. It's not just 10 weeks. It's going to be like, like, what now doesn't work for me. And I think that's the biggest thing. And alcohol, too. Like, I'm not much of a drinker, but alcohol tremendously triggered my sleep patterns. My heart rate was high when I was sleeping at night, and it just really gave.

Yeah.

Awesome.

So let's give Amanda and Joanne a round of applause for their amazing accomplishments. Anyone else want to share? Yeah. And I think that's the main thing is the. For most people through this program, it's the awareness. Right. Component, which is key because once you know something, like Maya Angelou says, once you know better, you do better. Right. You can't unknow it. And it's. It's a process. And as she said, it's a mindset shift, too. Right. Is really shifting our mindset around what serves us right. Like, I love that mindset shift. It's no longer good or bad. It's what serves my body versus what doesn't serve my body. Right. And the numbers and the way you feel is going to tell you. Right? So once, you know, I think the. With this program, what really as. As Joanne alluded to, is you get such quick results and you feel so good that you don't want to go back to your old ways. Right. Like, Joanne, you're so young, and the fact that you couldn't even walk 200 meters without being in pain, like, who wants that? Right? You have so much ahead of you that you're not going to want to go back to that. Right? So really, you know, I think those. Those shifts in terms of how. How quickly you feel better really, you know, helps you maintain the results, so to speak. Stephanie, did you want to share anything? Go ahead and Unmute.

I don't know if there's much to share other than. I'm just excited because we did our first coaching call today, and so it just feels like I am now on the. On the path because I just. Well, I just got off my loading face, so full share was. That was hard for me, especially with the heat wave in Edmonton. I was like, I don't want to eat anything.

And I.

My friend said I was nuts last night in order to get calories.

I went over for dinner and I.

Was like, well, I might as well eat it now. And so I was like, I better have two hot dogs. She's like, you never eat that. I'm like, I know, but I have to.

Yeah.

And by the end of it, I was so. But yeah, it was just. Just confirmation even this morning, waking up of how food interacts with my body and whatnot. So I'm excited to go into this release phase part.

And.

Yeah, I just.

I don't know.

I'm really excited for this program already, so.

Good.

I'm so excited for you, too. Yeah. Good news is the loading days are. You know, most people are initially looking forward to them, and then when they go through them, they're like, I never want to do that again. So they are, you know, sometimes the. The hardest part of the program. So glad you made it through and you're on the other side and, yeah, you're going to do amazing. So amazing. So today, you know, one thing that I wanted to chat with you all about, and I know I've kind of brought it up, you know, in some of the Q and A's, but I really would encourage you to listen to the podcast that I posted in the Facebook group. If you're not part of the Facebook group, I'll put a link to it in the chat. And, you know, I think especially this time of year, for most of you on this call, it is. Is it's summer, and we really want to kind of take advantage of that, so to speak. Right. So really making sure that we get regular sunshine and outdoor breaks, because the majority of us, unfortunately, we live primarily indoor lifestyles and the sun has such healing capabilities. So one thing that I'll be sharing in the Facebook group, I'll probably share it today if. If I get around to it. But how Sunlight can really help with our metabolism, our appetite, and our overall weight. And for many of us, we're not getting that regular sunlight exposure. Of course, there's safe amount and an unsafe amount, and it's more so you Know, one of the things I'd highly encourage you all to do is download an app called Circadian. I'll put a link to that as well, but give me one second. Let me put the podcast first. Okay, there's the podcast, There's the app. Put that link up. Circadian. It's available for Apple and Android. Okay, just put it in the chat there. So there's a free version and there's a paid version. I have the free version, so you don't have to get the paid version. But what you do is you put in. Sorry, my throat is all of a sudden dry. Okay, you put in where you live. And what it does is it tells you what time the sun rises. So today in Mississauga, the sun sunrise was at 5:55. It tells you sunset. And then it basically gives you prompts to get a natural light and movement break every 90 minutes or so. And of course, you know, for some of you who are working, you know, this may not be possible for you to get all of these breaks, but really try to, you know, get those regular movement breaks throughout your day and sunlight breaks throughout your day day. So it's not like you have to spend like, hours and hours outside, but if you get these breaks throughout your day, it really helps to retrain your circadian rhythm. And the circadian rhythm is, you know, obviously closer, closely related to your sleep and to the regulation and optimization of a lot of your hormones. So one of the main hormones that our circadian rhythm regulates, the two main ones is, Is cortisol and melatonin. And for many of us, we carry a lot of weight in our belly, and that weight in our belly is usually related to dysregulated cortisol patterns. So cortisol, you know, a lot of people talk about high cortisol, and that is, you know, there are. There is some truth to that, but really, like, like the cortisol, the way the rhythm is. I'll pull up a. A picture here for you. All cortisol should be elevated first thing in the morning, okay? And then as the day goes on, we want cortisol to decrease, and then the opposite is true for melatonin. So melatonin should be higher at night, and we want it pretty much to be. Absent during the day. Okay? So the red is the cortisol. So cortisol peaks in the morning, and then it slowly starts to decrease as the day progresses. And melatonin does the opposite. Melatonin is pretty flat during the day, and then it starts to peak around 6pm and the sun, as you can see, right, the sun is here, the sun is what regulates a lot of these hormones. So if you can do this, watching the sunrise and watching the sunset or just being outside at those times is really powerful to your health and well being because it really helps set the stage for a lot of these hormones and therefore set the stage for your hunger and appetite hormones, your metabolism and so much more. So we talk a lot about blue light. You know, one of the things that, that you really want to be mindful of is blue light. So blue light exposure is normal to get throughout the day, especially the blue light that comes from natural lighting. Blue light that comes from LED light bulbs or our screens is abnormally high in blue light. So, you know, one of the things that I'll tell people to do is download a few filters for their, for their screens to kind of diminish some of that blue light that you get from your screens. And then we really want to avoid blue light once the sun goes down. So using more lamps, because the direction of lighting is important as well. So you want to try to get, once the sun sets, you don't want to have too much overhead lighting because that's going to signal to your brain that it's daytime outside. Okay. When the light's shining from above, that's what the sun does, right? So using more lamps and using red light bulbs. Okay? Red light bulbs have no blue light in them. So for some of you, depending on which program you signed up with, you would have received a red light bulb in your package. If you did not, I'll put a link to where you can purchase some of those red light bulbs and scattering them throughout the house. So whether you spend a lot of time in your bedroom or your living room before bedtime, you're going to want to put one of these in those areas so that you know, once the sun sets, you're primarily using the red light bulbs, which is not going to have any blue light in them. So really, you know, becoming more aware of your light environment, not just internally in your home, but also externally, right when you're outside. Another thing that I see a lot of people do when I go for my morning walks is they're going for a morning walk, which is amazing. So good for you. But they're wearing sunglasses. So the. One of the main ways that your brain knows what time of day it is and gets that healing benefit from the sun is through your eyes when the light. So I'm not telling you to stare directly at the sun. But when you're outside, that light travels to a part of your brain called the suprachiasmatic nucleus, which then travels to the pineal gland to tell your brain what time of day it is. So it's not that sunglasses are bad for you, but first thing in the morning, you know, if you're going for your 15, 20 minute walk, do it without sunglasses. And then, of course, if you're going to be outside for really prolonged periods of times in direct sunlight, wear the sunglasses. Right? But when you're taking those sunlight breaks throughout the day, the way that you're going to reap those benefits is when you're not wearing the sunglasses. Okay? So if it's short periods of time, time, don't wear the sunglasses. Okay. Of course, longer periods of time, or when you're driving, if it's hard to see, wear the sunglasses. Okay, so another little tip for you all. Okay? So like I said, make sure you listen to that podcast. It's about an hour long or so, has a lot of great tips in there. One of the things that you know, she's a PhD, her name's Alexis Cohen. She talks about getting exposure to sunlight on your abdomen and your calves. That's where a lot of these, they're called palm C receptors are located, which is where you reap a lot of the benefits of the sunlight. So I know, you know, men, it's much easier, they just take their shirt off, but get some sunlight on your abdomen. Right. Maybe wear a crop top or, you know, some shorts and you can reap those same benefits.

Okay. Okay.

So I will leave the rest of the session now to some Q and A. So you're welcome to raise your hand or request to unmute or you can type your questions. In the chat, Amanda had asked a questionnaire. So I'll get to that one. First question. Is this similar to the Oura Ring body clock? Or this would be different. So this is a little bit different. So the Oura Ring body clock, that's looking more so at what your ideal bedtime is. So there are some people, like, once you're Oura ring, you know, you've been wearing it for over, you know, almost 10 weeks now. It kind of gets to know you the first few weeks and determines whether you're more of a evening type or a morning type. And then it kind of gives you a recommendation of, of your bedtime, essentially. So that's, that's what that's more related to. Whereas the Circadian app is going to be more so General recommendations for and you can change the times if you want to, but the Circadian app is more so giving recommendations based on sunset and sunrise. Okay. It'll even tell you when you can go to the. Once you download the app and you set it up, you go to your dashboard, it'll tell you when UVA and UVB is peaking. So depending on where you live. So UVA, UVA Rise was 7:01am this morning here in Mississauga. So sunrise was at 5:55am so from 5:55 to 7:01, that's going to be more infrared and infrared is where you get a lot of the benefits. Uvb, UVA is also important, but you know, you, you want to try to get some of that infrared exposure as well. Okay. And then it'll tell you like sleep. So according to, you know, sunrise and sunset, ideal sleep time is like around 9:51. Wake time is, you know, around if you want to catch the sunrise then around, you know, 5:15, 5:30ish devices off like gives you a night of notification for that if you want tells you when the peak time to exercise is. Peak cognition as well based on the sun. So yeah, it's a pretty cool little app that gives you a lot of great insights. Okay. What other questions do you all have? I had posted something in the Facebook group about six days ago with regards to light as well, and it was with regards to chronic light. Light disruption alters your insulin and leptin signaling. Okay. Which are basically hormones that are responsible for regulating your satiety. So you know, if we have too much blue light, we're gonna, it's gonna dysregulate our appetite and cause us to be more hungry. Okay. So really being vigilant with regards to blue light exposure. It is, it is a little easier in the summer because the sun sets a little later in the winter is when it can be more challeng because the sun sets a lot earlier and because we sleep a lot less than our ancestors did, we have artificial light on for longer periods of time. But really trying to pay attention to that. So if you come to our house once the sun sets, we try our best to really keep as many red lights on as possible and decrease overhead lighting and decrease nice, you know, regular red light bulb. So here's a picture that this is in our dining room area.

It's.

It's all red and there's some candlelight there as well. So it's when we, my husband and I talk about like childhood traumas, like we're like, oh, but that was my son in the picture. I'm like, when we get, when he gets older, he's probably going to be like, my house was all red. Like I didn't have, have proper lighting. Like, that's going to be his like childhood trauma probably. And it's very soothing, actually. Like, it might look a little weird. Joanne says vampire vibes. But when you're, when you're in the atmosphere, like when a lot of people come to our house and we put like more of this red lighting on, like, people feel very relaxed and parasympathetic. So it's actually very soothing. Think Natalie says been there. It's great. Yeah, Natalie's experienced it many times. Okay, Nikki, you have a question. Go. You can go ahead and unmute. I think you're already unmuted.

Yeah, I'm unmuted. So I'm in the reset phase. I'm sorry, in the maintenance phase. And I'm doing really well with all my metrics and I feel amazing. My, I feel half my age, honestly. The energy, the sleep, I'm not tired in the afternoon.

Amazing.

My one hang up is my heart rate variability has been between 30 and 40. And I was feeling like, oh, I'm getting control over this. I've got a good mindset. And our office of four went down to three because somebody retired and then somebody moved. And just this week the last one just gave notice. So I'm going to be the only one there doing four people's jobs. So I got a little stress coming ahead for the next month. What do I do for my heart rate variability when I was working so hard to get it under control?

Yeah.

So for those of you meditate. Yeah.

For those of you who aren't aware, heart rate variability is something that is tracked on the aura ring and heart rate variability is a measure of how resilient our body is to stress. So generally speaking, the higher the hrv, the better. Now, one thing to note is that there's no set number per se that we should all strive for. Right. Everyone has their own unique level of heart rate variability. Right. So for some people that might be in the 30s and 40s, for some people it might be 70s, 80s. For some people it might be in the hundreds. And the key is to really look at the trend. Okay. So what I would recommend is, is when you're in your aura app, so you could go to it. Now for those of you who have one, if you, when you open it up, you'll see at the bottom it Says home readiness, sleep activity, resilience. Go to readiness. Okay. And then click on where it says heart rate, var variability and it's going to show you the trend. So the daily trend. And then at the top you can see it says day, week, month, year. Click on week. So over the last, I don't know what week you are in your program, but do you see any trend? Like do you see it go up a little bit from when you first started?

Yeah, it has gone up since I started.

So that's the main thing to look for. Yeah. Okay. So not so much hyper fixating on the number, but looking at the trend. Okay. Another thing that you'll want to look at is resilience. So when you go back to your home screen at the bottom you'll see the resilience tab. So you know your resilience. They measure it based on limited, adequate, solid, strong, exceptional. And these resilience data points or contributors are based on your nighttime recovery, daytime recovery and daytime stressors load. So you know you can click on each of those things. So when you click on like, when you click on resilience contributors, it's going to give you a little more detail in terms of like what is nighttime recovery. Nighttime recovery incorporates your sleep score with key recovery metrics like resting heart rate and HRV balance to provide a holistic look at how your body's been recovering through the night. So when you click on the resilience tab, you can look at how they're scoring your nighttime recovery. Is it good, Is it suboptimal, Is it low? That's something that you can work on to improve your resilience to stress. Same thing with daytime recovery and same thing with daytime stress load. It gives you a graph in terms of where your resilience at, whether it's limited, adequate, solid, strong or exceptional. That's going to fluctuate too. Days ago was in the high, like mid strong and the last few days it dropped a little bit to solid because I traveled and there was a time difference. Right. So obviously my sleep got disrupted a little bit. So now it's, it's trended a little bit down. Hopefully the next few days it'll go back up and the goal is to try to be in stronger, exceptional. Right. And then daytime stress load. Right. That's another one that recently aura added the daytime stress. So you can see like throughout the day whether you're in a restored or relaxed state or a stressed out state. Like it shows you a little graph. Right? So that's my graph for Today it says, I was in the stress in the stressed zone for 15 minutes, restored for an hour 30. So you really want to try to be in restored or relaxed as much as possible throughout the day. Of course there's going to be be fluctuations. Right. We don't want to just be all parasympathetic. Right. It's a balance of the two. So if, you know, with your work situation, it's going to be obviously a challenge. But trying to get little breaks throughout the day to do some box breathing. Right. You can even do it, like, you know, depending on what your role is. Like, you know, I know you work in a dental office, so if you're a hygienist. Hygienist, if you're cleaning teeth, like, you can do box breathing while you're doing that. Right. So just trying to become more aware of your breath. Taking little breaks, sunshine breaks as best as you can. Okay. And then Aura does have a great blog. So if you go on their website.

And.

Pull it up here, they. They have like, little articles in terms of, like, how. So it's not to say that your HRV can't improve. It can. Okay, so there is like a blog that here that will give you little tips in terms of, like, if you're hrv, if you want to improve it, like how you can do that. Right. Or your. Here, let me pull it up. Or your resting heart rate, if it's, you know, if you want to improve that, it'll give you more direction in terms of how you can improve that. They changed their website just recently. Okay, I'll. I'll pull it up.

Okay. I can find it. Yeah, I can find it.

Yeah.

That's good, though. I haven't explored their website.

Yeah. Yeah.

Thank you.

You're very welcome. Okay, what other questions you have? Amanda has a question. You can go ahead and unmute.

I am going to piggyback. Oh, I'm going to shut off my camera. Hopefully I'm going to piggyback on Nikki's HRV question. I'm curious to know if, like, physical stresses affect that as well, just because I do have some shoulder and arm injuries on both of my arms right now. And I toss and turn a lot at night, but it's like I can feel it when I'm tossing and turning because my shoulder and my arm injuries. So I'm curious, like, does that impact. Well, probably throughout the day as well because I'll just be doing something and I can feel the pain in my shoulder, like even just putting my hair In a bunch of. In the morning, it's almost impossible to do. I need to wait a few hours and then my joints are a little bit more relaxed.

Yep.

So does that impact these factors as well?

Yeah. So basically, when we think of stress, the main thing we think of with stress is emotional stress. Right. But stress really comes in different forms. So stress can be emotional, it can be physical like an injury, and it can also be chemical. So whether that's like, you know, if you were traveling. Right. Travel is very stressful on the body because when you fly in an airplane, like, you're exposed to a lot of toxins. Right. So your body has to deal with this influx of toxins, which is a stressor in the body. Right. So stress comes in different forms. So, yes, to answer your question, that is a stressor on the body. Right. Your body's constantly dealing with this injury and the inflammation from the injury and the pain and that causes stress. So is this injury something new or something that you've had for a little while?

Well, it. I'm going to shut off my video again. Yep, it has been around. Well, the one arm just recently got impacted probably at the end of June here. So that one's new. The other arm has been challenging for the last few months.

Okay.

So I think generally speaking, hearing you talk today, because I was traveling to the east coast and I wasn't. Yeah. And I was also not eating proper, like proper foods that work for me. There was multiple factors. I just do know that I experience pain throughout the day and night on a regular basis. I am going to acupuncture. I do know in a few treatments, I do feel like I'll be back to. To normal. It's just that process of getting there, I suppose.

Yeah, exactly. So, yeah, that is gonna cause some stressors which can impact the hrv. I just put a article in there from Aura how to improve hrv. Here's another one. So, yeah, have a look at some of those articles. Another thing for your shoulder, I don't know if you've ever used therapy balls, but I'll show you what the ones I really like. And the nice thing about these is they're kind of like having a massage therapist at your side whenever you wish. So go here. So these are therapy balls. And you know, obviously depending on the injury, if it's something more acute, then you wouldn't want to use this. But if it's something more long standing, if the injury is more stable and obviously you go at your own pace, like you can use These therapy balls to kind of like roll out the injury, so to speak. I have the whole set of these balls. And, you know, this one here is really great for the abdomen. Specifically, if you've had any type of abdominal surgery or C section can really help with loosening up scar tissue. All of these are good with loosening up scar tissue. This is the one I have of. I have this kit here. It's pretty affordable, $80. And you get the book as well, which shows you techniques in terms of how to use the balls. So even when I'm traveling, like, I'll, you know, oftentimes take the smaller ones with me, especially if I'm traveling somewhere where I'm doing a lot of walking and roll out my feet at the end of the day just to release any, like, tension or, or pain that I might be experiencing. Link. Put the link in the chat. Hey, what other questions do you all have? Questions, comments, Joanne, any questions about maintenance? Introducing things back in. Want to start with fats and then you can do some starch your carbs.

Yep.

Starting with adding fats. In the program modules there is all. If you're. If you don't already have access to it, I'll release the module on the maintenance so you can take a look at that. Yeah, so you can start with something like avocado oil. If you want to use that as a cooking oil. Try to do one new food at a time. I know it can be difficult sometimes, but it kind of helps you determine if you had a reaction or not to the food. The next day you do another fat like olive oil. So you could do like, you know, a tablespoon of olive oil in your salad if you didn't really. For most people, I find if you do have a reaction, you'll feel it pretty soon after you eat the food. If you felt fine with it, have another tablespoon at dinner. And then the next day you could do like a handful of almonds and, you know, you kind of layer them in like that. So I will unlock that module for you if it already hasn't been unlocked. I'm always afraid to add anything as I feel so great. Yeah, usually, like, the fats are not really going to cause an issue. Obviously you want to eat the right amount. The foods that might cause an issue for a lot of people is going to be things like gluten, dairy, you know, sugars, added sugars. Those are going to be the foods that can pose a potential problem. And some people will be like, oh, do you think I can have like, you know, I don't know, whatever. Like cake. I'm like, try it. See how you feel. Right. Like your body is going to tell you. As Amanda had mentioned, your body will tell you. Right. There's very few people that feel like they can eat anything and. And don't really get like a react action. So I'm remaining gluten free and dairy. Yeah, that's a good, good choice. Yeah. We have a module on gluten as well and I'll. I'll unlock that for you too. Do not want any bloat.

Yeah.

So for a lot of people when they add the gluten, it's. It can cause the bloat for sure. And then for those of you do I know had mentioned doing another round. We do. Would obviously, you know, you probably want a break from the release phase anyways. But like basically once you've done four weeks of maintenance, then you can do another round of the release phase. So the only thing you would really need for doing another round is an a bottle of spray. And we can share the link with you if you are interested in doing another round. Any other questions or comments before we end our session today? Okay, well have a wonderful rest of your weekend. Get outside, get some sunshine and we'll see you all next Friday. Thanks for being here everyone. Have a great rest of your day.

Bye.