Weekly Living Light Metabolic Program Q & A with Dipa Chauhan Patel and Alice Jewski [June 2, 2023]

Sam, Do you want to know what enlightenment is? Foreign. Good afternoon, my friends. Welcome, welcome. Hope you're all having an amazing day so far. I'm just gonna put a little reminder that we've started to yourself a moment. And as we're waiting for people to tune in, if you all want to type in the chat, what's one thing that you're grateful for today? Type in the chat what you're grateful for. And if you're able to, I would love. If you could turn on your cameras, would love to see your beautiful faces, or I could let go of right or wrong. It would get deeper and deeper, and it was amazing.

So.

Alice says, grateful for stillness, sunshine, and nature. Beverly says, grateful for life. That's always good. Jan says, warm weather. We have two Jans here. Jan Crawford says, beautiful day today. Cynthia says, I'm grateful for good neighbors. Ed says, grateful for sunshine. Ann says, loving family and friends. Barucha says, summer sunshine and wild flowers. Barb says that I was prepared and successfully stayed in the release phase at my brother's birthday dinner.

Awesome.

Congratulations. That's a big one. Great. So I've put that reminder in and we'll get started here shortly. Just for any of you who are tuning in, you could let me know what's one thing that you're grateful for today? With thoughtless breath, instant bliss returns. Instant infinity. Infinity. Okay, so we'll start off today with just a very brief breathing practice, as we always do. So if you could get into a comfortable spot and if you're. I know sometimes some of you are maybe driving while you're listening in, but if you're not, then just get into a comfortable spot. Make sure both your feet are firmly planted on the ground and you can close your eyes if you wish. And we're just going to start to become more aware of our breath, our inhales, and our exhales. So just focus on that inhale and that exhale in and out through the nose. And we're going to do a little bit of box breathing today and just be gentle with yourself and meet yourself where you're at. So you're going to inhale for four seconds. If you're not familiar with box breathing, it's basically inhaling for four seconds. You're going to hold for four seconds, and then you're going to exhale for four seconds and hold at the bottom of the exhale for four seconds. Okay? So it's basically four, four, four. Okay, so I'm going to put in a little guided.

Hello and welcome to our exercise in four square breathing with options. To do this exercise, you will visualize your breath following a square. You could visualize that square either out in front of you at the tip of your nose filling your head, or you can visualize the square filling your whole torso. If you would like to add an additional anchor or component of this practice for you, you could also practice tracing the square with your breath, either with a pen and paper, or with your finger on the opposite palm or top of your knee. In order to follow the four square breathing, we're going to be following an even ratio of breath. So the breathing will go in 2, 3, 4, the square hold 2, 3, 4 across the top of the square, out 2, 3, 4, down the other side of the square, hold 2, 3, 4, back across the bottom of the square, and so on. The ratio is more important than the length of the counts, so the ratio can be adjusted. For example, in 1, hold 1, down 1, hold 1 or into hold 2, down 2, hold 2, etc. As is comfortable for you. Once we begin, you can use any of the options we've just reviewed. I'll be guiding us with the 4, 44 breathing. So as you are ready, please take any comfortable seated position sitting in a way that feels both alert and supported. You can either close your eyes to turn your awareness your attention inward, or keep your eyes open with a gentle gaze at a fixed spot down and out in front of you. If and when you notice your mind wander during this exercise, see if you can simply notice that and each time bring it back to your breath and the counting. Finding a tall spine may be inviting a little bit of length through the crown of the head. We'll begin our exercise and we'll be practicing for five minutes. As you are ready, exhale to prepare. And on the inhale, breathe. In, 2, 3, 4. Hold, 2, 3, 4. Out, 2, 3, 4. Hold, 2, 3, 4. In, 2, 3,4. Hold, 2, 3,4. Out, 2, 3,4. Hold 2, 3,4. Continuing with your four square breathing again, making any adjustments needed, we'll be in silence until the five minutes is complete. You'll know when the five minutes is up, when I guide us to turn our awareness back to the here and now and reflect on the exercise.

Satan. Satan. Sam it.

As you are ready, begin to return your awareness back to your surroundings. Noticing your breath, you can release any control slowly, letting the ratio dissolve and your own natural pace and rhythm return. If your eyes are closed, you can open them, maybe blinking a few times, rolling your shoulders, stretching your arms and legs, returning your focus back to the here and now. Thank you for joining us for this practice of four square breathing. Be well.

Hey, how was that for everyone? And type it in the chat. If you followed along. And the reason why we do these is because your breath plays such an important role in every aspect of your life and health. Okay, there's a whole module on breathing and breath work. If you haven't already gone gotten to that module, I would highly recommend you watch it. I know some of you are just new, so it's still a ways out, but make sure that you're plugging into your modules. Is everyone aware in terms of how to access their modules? Can go over it quickly if you're not. So when you're logged into your practice better app, I'm going to log out, log in as my patient account. Give me a second here. So you can use the app from your desktop or you can download it on your phone. But when you're logged in, when you go to this is your home screen. If you go to programs here or even under my programs here, you'll see the modules or the program. So you're going to be enrolled in one of these in, you know, one of the programs that we've assigned you to. So many of you will be assigned to the light program here. So you can click on that and then basically you can just click on that particular, particular lesson and then some of it will just be text only and some will be video and text. There are for some of you going to be some forms that you need to fill out prior to moving on to the next module. Okay, so once you fill out those forms, then you will mark the module as completed. And as soon as you mark it as completed, automatically the next module will be unlocked for you. Okay. And so if you do, if you are particularly interested in a module, you can see them all here. These are the main modules and then the sub module underneath. But if you are particularly interested in a specific topic or you feel like you need a little more help in a specific topic and you want to kind of get to it a little bit quicker, just let us know and we can unlock it for you. If you want to gain access to it a little bit sooner, okay, you can just message us and we can unlock that for you. Okay, so before we get started on some questions, I wanted to talk a little bit about minerals today. Is anyone here taking a mineral supplement? Raise your hand or type yes in the chat. If you are. Janice. Okay. Address taking electrolytes. Okay, so Basically, minerals and electrolytes are a little bit different. So your electrolytes are going to be, you know, there's a little bit of overlap, but there's going to be things like sodium, potassium, a little bit of magnesium. A mineral supplement is going to contain, it's going to be more full spectrum. So it's going to have all your minerals, most, for the most part, depending on the brand. But things like chromium, vanadium, molybdenum, manganese, certain things that an electrolyte supplement wouldn't have. Okay. There are also, Denise is putting here humic and fulvic acid as well, which are more earth based mineral supplementation that you can take as well, which are very great for you as well. And minerals are very important because they help us to maintain, of course, healthy bones and teeth. They help transport oxygen through our red blood cells. They also help with detoxification. They help with producing our digestive secretions. They help with hormone production, they help with energy production, nerve transmission and muscle contraction. So any enzymatic step or reaction in our body, a lot of them are catalyzed by minerals. They play a very, very important role in the body. Something like magnesium, for example, is responsible for over 300 enzymatic reactions in your body. And they're obviously involved in a lot of the things I just spoke about, including certain body systems specifically with digestion. They help something called our parietal cells. They require zinc and salt to secrete hydrochloric acid. Hydrochloric acid is required for us to digest our proteins. Hydrochloric acid is also required for us to kill off any bacteria or pathogens that might be in our food. So we have to have a good amount of hydrochloric acid in our stomach. And our stomach cells require zinc, which is an important mineral in order for them to secrete this hydrochloric acid. Is anyone you know, most of you are probably familiar with drugs that block stomach acid, like proton pump inhibitors, things like omeprazole or Prevacid. There's a lot of them out there. And those are okay temporarily if they've been prescribed to you for, you know, maybe a stomach ulcer or any, you know, a temporary digestive related issue. But those medications are not meant for you to be on them for long periods of time. Right. Sometimes if we're in the hospital undergoing a surgery, you might be put on a proton pump inhibitor for stress ulcers. But once again, it's supposed to be temporary. It's not supposed to be something that's taken long term. And unfortunately, I've worked in the hospital and in the community pharmacy setting, and a lot of these medications just get refilled without them being questioned. Right. And if we take them for too long, then it actually increases the pH in our stomach and makes it less acidic and more alkaline. And when our stomach acid is more alkaline, it makes it difficult for us to absorb a lot of these minerals. Right. So a lot of us end up with mineral deficiencies because of certain medications that we take. Okay. So like I said, for something like that, it is. If you are taking it long term, they're very hard to come off of. Just all of a sudden it's, you know, you won't be able to just stop them because you're going to get things like rebound reflux. So you do have to taper off of them pretty slowly, you know, under the guidance of your physician. Okay. So. So I was, you know, talking about certain minerals in terms of the importance that they play in certain body systems. So another one is our thyroid. Right. So iodine is a super important mineral that's required for thyroid hormone production. Selenium, magnesium, iron, copper and zinc are also required for healthy thyroid function. When it comes to our male and female hormones, Zinc, magnesium, and iodine are also required when it comes to our adrenals. Our adrenals are probably one of the most. The glands that require a lot of these minerals. Things like sodium, potassium, magnesium, zinc, calcium, iron is all needed for your adrenals to function properly. If we're under a lot of stress, who's not under a lot of stress these days? Whether it be emotional stress or chemical stress or physical stress, then that stress is going to deplete a lot of these minerals. Okay. So anyone who's been under any sort of stress should be taking some sort of mineral supplement. Okay. Minerals are also required for healthy metabolism. Okay. Magnesium, chromium. Once again, iodine. Right. The thyroid. One of the main functions of the thyroid is to help with metabolism. Right. Iron. These are all required for a healthy metabolism. So the reason why we get depleted with minerals is three main reasons. Number one is stress, as I had just mentioned. Number two is our soil is very depleted these days. The soil is not as healthy as it used to be. Okay. And number three is pharmaceuticals and chemical toxins deplete minerals as well. And the reason why we have a mineral depleted state is because we have an increase in mineral need, but we are getting less from our food, so it creates this. This gap. Right. We have such a demand for minerals because of all the stress that we're under, maybe some pharmaceuticals we're taking, toxins we're exposed to, our soils are depleted, plus we're getting less from our food. So there's that gap that's created. There are certain times in our life where we need more minerals. If you're pregnant or breastfeeding, if you have digestive issues, if you've ever had an eating disorder, athletes require more minerals, right? If you've undergone any surgery or major illness, if you've ever gone under super, super stressful period of time, you're going to deplete minerals very quickly. Some signs and symptoms of mineral depletion can be fatigue, muscle cramps, headache, poor healing, irregular heartbeat, water retention, any digestive symptom, brain fog, sluggish thyroid, low stomach acid, constantly peeing or inability to pee, excessive thirst, or if you're feeling like you drink tons and tons of water and you never feel quenched. Okay. This could all be signs and symptoms of a mineral deficiency. So when we're addressing mineral deficiencies, one of the main things that we need to do is we need to stop the leakage of these minerals. Okay. So stress, as I said, is one of the main reasons why minerals become depleted. So if you have a lot of stress and there are certain things, especially the world that we live in these days is for the most part, some of our day to day stressors are self induced. We might be over scheduled. Where can we change what we can change? Where can we say no when we might be over scheduled? Right. And then of course there are stressors that we can't change, right. So how do we build resilience to those stressors? And that's part of the reason why we do some breath work as well. Because breath work and meditation has been shown to help us with stress resiliency. Okay. Other things we can clean up our home and personal care and beauty products. A lot of the products that we might be using may be conventional products which are causing that increase in chemical toxicity and burden, which is also a stressor. Where can we perhaps switch out some of these products to more natural personal care or cleaning products? You don't have to go and throw out everything, but as you run out of things, switch them over to more natural products. Right? Laundry detergent. There's so many things that we probably use that are toxic, right? One of the most toxic ingredients in personal care products and cleaning products is the fragrance, right? So if your clothes have like the same smell for like two Weeks because of your, you know, over powerful laundry detergent. That's not a good thing. Okay. That smell that you're constantly smelling is, is toxic. Okay. Other areas is, of course, I never recommend stopping your prescription medications without talking to your doctor first. But thankfully with this program for many of you, you may be able to wean or even come off some of your medications, specifically blood pressure medication, diabetes medication. Sometimes people can reduce PPIs, they can reduce the dosage or get off of some of their, you know, mental health prescriptions. If you're experiencing anxiety or depression, once again, you don't want to stop these abruptly or without talking to your physician first. But, you know, over the course of time with nutrition and lifestyle changes, you may be able to wean some of these off. Okay? If you're taking low quality supplements, if you're getting your supplements from Costco or Walmart or, you know, any drugstore store, those are generally going to be pretty low quality. They're not going to have the right type of minerals. They're going to have minerals that are probably going to be causing more harm than good. So you want to take good quality supplements. And we can make some recommendations here for mineral supplementation. But first, we always want to start with food before we even jump to supplements. Right. So one of the main things that you all can do is swap out any refined or table salt for unrefined sea salt. Okay. A couple of great brands are going to be Redmond's Sea Salt and Selena Naturally. Okay. So we can put some links in the chat here. So Redmond's real salt, it's believe from Utah. And I'm, you know, I know there was this whole phase or, you know, still perhaps a lot of people are using Himalayan sea salt, which I think is great. But from what I've heard with some of the research I've done is that they have to blast these salt caves with like explosives and some of that debris from explosives is contaminating Himalayan sea salt. So. Or Himalayan, not sea salt, Himalayan salt. Okay. So I recommend now I've kind of, you know, you learn new things, you know, you make different. You may have, I may have recommended Himalayan salt in the past, but now I recommend sea salt. So Redmond's Real salt is a great brand. And then put it in the chat. Selena Naturally, Celtic sea salt is a great brand as well, And I'll put that in the chat as well. And then other things that you can do is prioritize calcium rich foods, so fruits and vegetables and of course on the release phase, you're consuming plenty of fruits and vegetables, Right. One of the nice things about this program, compared to a lot of programs, is that it allows you to have fruit. Right. Many programs that you may have been on the past, they don't advocate for fruit. Right. So fruits are great sources of minerals. Bone broth, once you're able to have it on, the maintenance phase is a good source of minerals too, if that's something that you enjoy. Leafy greens, oysters, bee pollen and black beans as well are great sources of mineral rich foods. You can even make mineral mocktail. So you can, you know, eventually when you're off the release phase, you can buy some coconut water. So a nice natural and most, I guess, fresh form of coconut is going to be the young coconut where you slice off the top and you pour the coconut directly, the coconut water directly from the coconut. So about 8 to 10 ounces, you can buy young coconuts in any Asian supermarket or even Caribbean supermarket will have it. And sometimes Indian supermarkets may have them too. So 8 to 10 ounces of fresh coconut water, which is going to be very rich in potassium, the Redmond sea salt or the Selena naturally sea salt, about a quarter teaspoon. You can do juice from half a lime and you can put in some magnesium glycinate in a powder form in that mocktail as well. Okay? So for any of you who get a very common symptom of magnesium deficiency is going to be cramping, specifically, you know, foot cramps, leg cramps. Okay. And I know sodium and salt has been villainized, but it's more so the processed, refined table salts that cause the problems in terms of blood pressure. Okay. The whole unrefined salts are not going to cause an issue if you use them in, you know, I wouldn't say overuse anything. Right. But specifically, also, while you're on this program, as you lose weight, your insulin levels are going to go down, and when your insulin levels go down, you're going to require more electrolytes. So I would highly recommend that anytime you drink any water, you put a little bit of salt in it. Specifically the ones that I recommended. You can also use electrolytes if you prefer to. You know, there are some great brands with some, you know, makes the water taste a little more fun. But sea salts are just fine as well. So the mocktail ingredients. Yep, I'll put it in the chat here. Okay, so that was my little spiel on minerals. And I'll put some links here for the mineral supplement that we recommend. Any questions about any of that or anything else doesn't have to just be about minerals, but can be about anything else as well. Okay, so I know there was a couple of questions. Which supplements do you recommend to manage stress? Of course, always. We always want to, as I had talked about, take more of a lifestyle approach to managing stress. The supplements are going to help support the stress response. But of course the best way to manage stress is to, if possible, get rid of the stress, which obviously in many cases it's not always possible. Right. Other ways to manage stress is going to be a mindfulness practice. Going out for walks in nature or in the forest, taking breaks throughout your day to check in with yourself. Then there are some supplements like ashwagandha reishi. So the coffee or the tea or if you chose the reishi capsules. One of the main benefits of Reishi is that it helps support the nervous system and the stress response. I am just putting a few links here. Alice, are there any questions coming in?

Excuse me. Yes, Laronda is asking, what specific toxins should we be avoiding in our cleaning products?

Great question. So if you're using any conventional cleaning product, like, God, I don't even know the brands anymore because I don't use them like Mr. Clean or, you know, any bleach, like anything that you can get, like any conventional cleaning product is going to have toxins in it or especially if it has that really strong smell, then it's gonna probably have some sort of toxin in it. So most stores now do have. So basically, yeah. So this. Alice, do you want to talk a little bit about the ewg?

Yeah, sure. So it's, it's such a list of chemicals. So I find to just maximize your brain power and your capacity. Leveraging website that have already done the heavy lifting for you. So there's two in particular that I really enjoy. So the EWG is the Environmental Working Group. So they've created a huge database filled with makeup products, filled with cleaning products, detergents, any sort of personal care products you might be coming in contact with. And what's cool about it is that you can search and they're constantly adding new products as they kind of come onto the market. They do a deep dive into every single ingredient that is used in that specific product and gives each ingredient a rating out of 0 to 10. So based on how toxic it is, the higher the number or the higher the value will be. And it also tells you in which ways, whether it's affecting your auto, autoimmunity, whether it's affecting your allergies, your reproductive health, whatever it is, it gives you all that detailed information. So it also has a stream of products that are EWG verified that are seen to be like the cleanest sources of deodorant or lotion or whatever it is that you're looking for. So it's a really great resource to have on hand because there's just so many things to avoid these days. Another one that I've played with is called Think Dirty. So it's an app that you can download onto your phone and so you can, I believe, scan barcodes with it. And so it tells you. It pulls up the product right away and it tells you that breakdown. So I say, you know, getting familiar with those websites, also even exploring some DIY concoctions. And I know that some of them are a lot easier, easier to make, some of them are a lot more complicated. But as you kind of learn and grow in this field, it makes it a lot easier to just also make a lot of your own products. And it's the same base for a lot of things. So whether it's coconut oil, whether it's, you know, a healthy baking soda or something like vinegar or sea salts or essential oils, you start to build up this kind of apothecary so you can start making more things. But for now, I would stick to easy websites. Use up what you have already so it's not generating more waste, at least that's in my belief system. The next time you're in the market, then go in and try to find the cleanest product.

Yeah, so great point about making a lot of your own stuff, right? I. If you remember, like back in the days, you probably remember your kitchen smelling like vinegar, right? Because your grandparents or great grandparents probably, that's what they cleaned with, Right. We didn't have all these toxic clean cleaning products, right? So a lot of the stuff you can make on your own with just vinegar and baking soda. We actually have some recipes. I can share some in the Facebook group. I think Alice may have even posted about it in the past. But, you know, you can, you can make a lot of your cleaning products, right? Even personal care products, like especially like skin products. Like a general rule of thumb, like, you know, if you want to be ultra pure is if you should be able to eat it, right? So coconut oil or shea butter, like when you're looking for products, the less ingredients they have, the better, number one. And number two is if you can't read it or understand what it is, then it's Probably a chemical. Right. So you should be able to understand what some of those ingredients are. So this is the EWG website. One of the things that we also talk a lot about is the Dirty Dozen and the clean 15. Every year they come out with a different list. Usually, you know, for the most part there's many fruits and vegetables on here that are kind of the same from year to year, like strawberries. And your berries are always going to be on the Dirty Dozen list. So this is a great guide for you to get, but if you don't want to download it, then you can just continue to their site. So you can go to their skin Deep database here and basically you can type in any personal care product or brand that you're used to using. And you know, they don't have every brand or product on here, but for the most part they have a lot of the mainstream ones. So if you're using, for example, Pantene shampoo, then it basically gives it an overall rating. Right? So it's data availability is limited. So it's a four. Right. And then it also breaks down the individual ingredients. Right. So as you can see, a lot of them are ones, which is, you know, not bad. But here, this is where some of the fragrance is the most toxic. Right. So as soon as you're getting into the red, that means that it's high. Right. So ingredients of concern, the high ones can cause allergies and immunotoxicity. And then, you know, this one here, right. I don't even know how to say that. So it's probably a chemical. Right? So if you look at, they have certain brands which are EWG verified. So I know a brand. For example, Attitude Attitude Shampoo. Oops. Is a brand that I've used before. So this is EWG verified. So like Alice said, they've done a lot of the heavy lifting for you. Right. So it meets EWG strictest standards for health and safety. It avoids any of the ingredients on EWG's unacceptable list and provides full transparency of ingredients, including fragrance. Okay, so when you look at the ingredients, I don't, I don't even think it gives them a rating because the all the ingredients have been EWG verified, which is what's best? Okay, so this is a great website. And then does this do. Oh, here. Healthy Cleaning, EWG's guide to healthy cleaning. So they have a guide here, Top products Find Greener cleaners for household needs. So there's a ton of information on this that you can, you know, explore and really go down the rabbit hole, so to speak. Okay, so a lot of great things here. Products here. You can even search by products like bathroom products. So once again, that attitude brand, they sell cleaning products as well. And they're. They are EWG verified. Okay. So great resource. So if you are, you know, kind of finishing something off and you're not sure, then this is where I would recommend that you explore. Or you can always ask us to, and we can help you out as well. So Barb was asking, what is the difference between magnesium citrate and magnesium glycinate? So magnesium citrate is going to be great for a couple things. So it's going to be great for digestion. Okay. And specifically with bowel movements. It's also going to be good for metabolic health. So there's been a study that's showed that magnesium citrate actually improves blood vessel health in healthy overweight individuals. And then magnesium glycinate is going to be more for relaxation. So even if you do take a mineral supplement, you know, because a large part of it is going to be magnesium, we always recommend taking it before bedtime because minerals can really help with sleep as well. Okay. So that's kind of the main differences between the magnesium calm, which is magnesium citrate, and magnesium glycinate. Yes, I understand. Laurent, I'm just seeing your comment here about bleach. Like, I don't use. I have it in my house. I use it maybe like three times a year. So sometimes you do for, like, really tough stains. Unfortunately, it's like the. I've tried out of the other things, like, I've tried hydrogen peroxide, bleach. I've tried a lot of different things, but the nothing works like the bleach. Right. So sometimes, yeah, you do have to use it, but it's more so how often you're using it. What other questions do you all have? I think actually Beverly had mentioned something. I was going to get to it. I tried weaning off my PPI earlier this year, but started to have pain in the middle of my back when I was trying to swallow. I asked my doctor about it, and he said I should start taking them again. How can I get off of them? They make it difficult because a lot of them come in capsule form, so it's not even like you can break it in half. Sometimes you have to go to a compounding pharmacy and have them. Like, literally, you know, if you're taking like 30 milligrams of lansoprazole, you might have to start with like just taking 25 and then, you know, after two or three weeks, try to cut it back to 20 and so on and so forth. So, like, it. It does require a very slow titration for some people, and it will require that you may have to work with a compounding pharmacy to help you titrate the dose down. Okay. And that's something you could talk to your doctor about. And depending on where you live, we can even help you find a compounding pharmacy. You can always Google it as well. You know, compounding pharmacy in whatever city you live in, and you may be able to find one. PPI stands for proton pump inhibitor. Yeah. Which helps to reduce stomach acid, which can be. Obviously, there's a time and a place for them, but. Okay, you have a great compounding pharmacy. Okay. Awesome. Yeah. So reach out to them. I'm sure they'll be able to help you out. What about apple cider vinegar to determine if it's actually acidic or acid? Jan, I'm going to unmute you. Oh, you're not unmuted. Just unmute your. There you go. Now you're unmuted. I always felt that I had excess acid and had distress, but then I started taking the apple cider vinegar and found that, in actuality, I had depleted my acids. So I had to use the apple cider vinegar instead to relieve that indigestion. Yep, exactly. So, you know, for a lot of people who experience acid reflux, contrary to popular belief, it's actually more likely due to the fact that your stomach acid is not acidic enough, not because you have too much acid. So something like apple cider vinegar can help with digestion and help with. Restoring the PH of your stomach acid. So if you are weaning off PPIs, you might want to try, usually just you could do like, a tablespoon of apple cider vinegar before meals in just a small amount of water, like about 3 to 4 ounces of water, and drinking that before a meal. So Audra says my husband has a hiatal hernia and has used a PPI for years because of it. Yeah. So in certain circumstances, you might want to have him talk to his doctor to see if he still needs it. Certain circumstances, like a hernia, might be required to be on it a little bit longer term, but I would just have it reassessed because it is one of those recommendations, one of those medications that does get very easily refilled without the doctor really giving it a thought in terms of reassessing whether it's needed or not. Just because I think a lot of doctors think that they're benign. But a lot of studies are showing now that prolonged PPI use can cause osteoporosis because you're not absorbing those minerals very well, can cause heart related issues because your heart needs minerals to work properly. So a lot of different things can happen or side effects can happen as a result of PPI use. They're not as benign as we thought. What other questions? And apple cider vinegar, even if you don't have like issues with PPIs and things like that, is something that's great to incorporate while you're on this program and even long term because it can help with weight loss, it can help with reducing cholesterol, can help lower blood sugars. So a lot of great benefits to including apple cider vinegar in your day to day routine. Okay, Any other questions? Hope you all found that helpful. Something that is not something that we think about a lot in terms of, we think about certain conditions like digestive issues or blood sugar issues or blood pressure, but mineral deficiency is actually a big problem these days. Something that gets very commonly overlooked. So if you don't have magnesium glycine powder and you take capsules instead, you could just take the capsules, you don't have to put it in that mocktail. So you could, you don't necessarily have to empty them. You could just take the capsule on its own if you don't have a powder form of magnesium. Because the other ingredients in the mocktail are still going to be beneficial. Right? Like the Redmond's sea salt, the coconut water, the juice from the lime. And just a reminder that this is something that you would have on the maintenance phase, not the release phase. If you wanted to have something similar on the release phase, you could just use plain water with the sea salt and a little bit of lime or lemon. But if you're going to have coconut water, then that would be for the maintenance phase. Okay. Well, it was wonderful to connect with you all today. Have a wonderful rest of your Friday. Make sure you get some sunshine, get outside, get moving. And if you have any other questions, let us know and we will be back next Friday. Bye everyone. Have a great weekend.

Bye everyone. Happy Friday.