Weekly Living Light Metabolic Program Q & A July 7, 2023

Good afternoon, everyone. Welcome, welcome. Sorry I'm a bit late. I was actually listening to a webinar. Just lost track of time. So sorry about that. I'm going to just put a note that we've started as well. Give me a moment here. Just so everyone knows you have the drapes open today.

Beverly. Yeah.

Feeling better?

A little bit. I'm having a good day today anyway.

Good.

So awesome.

One second. Okay. Put in the Facebook group too. And Elisa, I'm going to make you co host just in case anyone wants to get in. Okay. How is everyone's week going? Going good. If you can get your camera on, that would be great. Ed says he's holding steady on maintenance, plus or minus 0.5 pounds. Awesome. Ed, congratulation. Preeti says her weight, her day is going great. How is everyone's long weekends? I know there was holidays in both Canada and the U.S. so how did everyone navigate the holidays? Barb says adjusting to maintenance. Good. A lot of people going on maintenance or have started. That's amazing. It's gone by quick.

So I did go on my trip.

Okay. Yes. How was it?

Okay, so for five days before the trip, I had started maintenance and I was including, you know, a tablespoon of different oils, fats, and all those things. So I did find that I had good energy. So I will say that going on the trip and during the trip, I felt fabulous. I said to my husband, like, I don't remember ever feeling so much energy on a trip. And that's thanks to my metabolic reset. So that was great. I had lots of energy, walked 20,000 steps a day, slept nine hours a night, probably in a very nice parasympathetic state. So it was really good. I was able the first couple of days to. To maintain my maintenance. I did fall off the bandwagon a little bit when I. I was with 10 other people and it did become difficult for me. But I remember Alice's words to say that, you know, don't have any regrets. Just enjoy what you're doing where you are. So I did enjoy it. But, you know, coming back, I craved my whole foods and my fruits and my veggies.

Okay, good.

First thing I did when I came back was I cooked and cooked and I got on track really quickly and I feel, I feel good about it. I did gain a couple of pounds and I already lost those couple of pounds.

Okay, awesome. Congratulations.

So it's all good.

Yeah. And when it's your first trip like that, it's like you're navigating you're learning, like, in terms of, okay, what should I do? What should I not do?

Yes.

And so it's all. It's all new territory. Right. And now, like, you even learn about, like, maybe selecting different options that you weren't aware of before. Right. So all of that is a learning experience. Right. And as we talked about before, it's okay, you might have a few things off plan because you're on vacation and you, you know, are around different family members. But the key is, like, what you did, right. When you come back, you just get back on track.

Yes. And also, I was pleased that regardless of what I ate, which was off the plan, I didn't feel any effects. I didn't feel tired or no headache or no stomach pain or anything like that too. So that was good, positive thing for me.

Yes. Okay, good. Yeah. That's the other thing I was gonna make note of, is, like, just really pay attention to how you feel. Sometimes if you're on vacation, then it might be a different story because it's not your normal.

Yes, yes.

So relaxed. Yeah, exactly. So just pay attention to that. If you do happen to, you know, introduce some of those things in your normal environment. Right. To see how you do with it.

Right, of course.

Yes. Okay, great.

So overall, good. Thank you.

Awesome.

Good.

I'm glad to hear that. Glad to hear that feedback. Okay, so today I wanted to talk a little bit about fatty liver. Has anyone heard of fatty liver? Yes. Okay. So fatty liver, the main cause of fatty liver, used to be in alcoholics, people who used to consume a lot of alcohol. And now fatty liver is really prevalent, especially in the U.S. i think the numbers are something like 40 to 45% of Americans have fatty liver. And it's not because of alcohol anymore, although that's still a cause. It's because of our refined carbohydrate diet. Right. So what happens is when we eat a lot of processed foods and carbohydrates, you know, breads, pastries, cookies, like all of those type of foods, they ultimately result in excess glucose in the body. Right. So our body can only process so much glucose at a time to be used as a source of energy. Energy, okay. But once we've consumed a certain amount, that excess over time is going to lead to something called insulin resistance. And so what happens is we're no longer able to process those excess sugars or carbs, and so it gets converted into fat in our liver. And so that's what the primary cause of fatty liver is, is that our insulin gets high we can't process those excess carbohydrates or glucose. That glucose has to go somewhere, something has to happen to it. So it goes to the liver to be converted to fat. When our insulin is high, it's going to be impossible for our liver to burn fat. We can't do both things at once. Basically, we develop what we call metabolic syndrome, where we get fatty liver, we get insulin, insulin resistance, we get weight around the abdomen, high blood pressure, high blood sugars. That's all metabolic syndrome. One of the main things that this program addresses is metabolic syndrome, which is why many of you are in this program. And so ways to address metabolic syndrome is going to be. Of course, the nutrition plan that we've put you on is going to be really helpful for addressing metabolic syndrome. Fasting really helps with metabolic syndrome, right? Because when we fast, we're allowing our body to tap into those excess fat stores. So we're allowing our body to actually burn that fat as a fuel source. Okay. So fasting is really helpful. The nutrition plan, obviously. Exercise, okay? So even if we go for a quick, you know, when we're on maintenance, for example, let's say we did have a meal with some carbohydrate in it, going for a quick 15 to 20 minute walk is really going to help you metabolize that glucose and bring those glucose levels down. Okay? So it doesn't have to be anything intense, right? Especially for many of you, your body may not even be ready to engage in a higher level of activity, right? So walking at a minimum is super helpful, right? If you can, as you, you know, lose weight, lose some inflammation, as your body kind of is more healthy, so to speak, then you can engage in more intense exercise, specifically things like resistance training, right? And when it comes to resistance or strength training, especially for beginners, main thing you want to focus on is just your own body weight, right? You're not, we don't want you to lift like really heavy weights, right? So working those large muscle groups like squats or lunges or wall push ups, right? Just. And, and there's modifications to all of that, right? So you don't have to be able to do a full push up, you can do a wall push up, right? So little things like that can go a long way. And then of course there's nutritional supplementation as well, which can help with burning some of that fat and metabolic syndrome, right? So things like B vitamins are going to be really important because B vitamins are required for you to get your whole metabolic function optimized okay. So obviously, we want to try to get as much of that through food. But if you are, for example, vegetarian, then you may not be getting enough B vitamins. So taking a B complex would be super important for you. Okay. Even things like alpha lipoic acid. If you have been diagnosed with fatty liver or with metabolic syndrome or, you know, high blood sugars, alpha lipoic acid with your meals is a supplement that can help with bringing down those blood sugars and optimizing your metabolic function. Okay. Magnesium. Okay. Most people are deficient in magnesium, and the reason is because we deplete a lot of magnesium when we're under stress. And who's not under stress these days? Magnesium, lipoic acid, B complex, a mineral complex with chromium and vanadium. Those are all going to be helpful in terms of helping you shuttle those fats as a source of energy. And I can put links for some of these if you. You're interested. Okay. But it is a very common problem. Right. Which is why I wanted to just touch on it a little bit. Okay. And we've had stories of clients who have been diagnosed with fatty liver, and then they get blood work done. If your liver enzymes are elevated, it could mean that you have fatty liver. Of course, getting an ultrasound is one of the best ways, but we've had stories of our clients being able to reverse their fatty liver. There's definitely things that can be done in terms of getting rid of it.

Okay.

Let me put that link in here, and then we can get to questions. Okay, so what questions do you all have? You can type them in the chat, And I can get to those. How's maintenance going for everyone? How's the food reintroduction going? If you're introducing foods back. Any questions about maintenance? Mickey, you look amazing. Every time I see you so different from, like, when you first started, I can really see it in your face.

Mm. I just started round two, though, today.

Okay, good. Excellent.

Yeah.

The loading.

I just finished the loading. Today's day one release.

Okay. Okay. Awesome. How. How. How did loading go?

It was good because I got to eat up all kinds of stuff that I normally wouldn't eat, but.

Yeah.

But you feel good the next day when you stop.

Absolutely.

Right.

Yeah.

It's always, like, in the moment, you might feel like, wow, I haven't eaten this. I really want to, you know, enjoy it. And then afterwards, you're like, oh, that didn't feel so good.

I'm gonna need some more spray. Deepa. I.

Okay.

I'm not sure how to go about that.

Yep. So I'll put a link in the chat for you and you can just reorder it there.

Okay, thank you.

Yeah.

Okay, what questions do you all have? Okay, so Barb is saying I need to read up on maintenance. I can add my Omega 3s and introduce one fat at a time. Example, avocado, coconut beverage or chia seeds or hemp. Yeah. So basically we can kind of walk through maintenance in terms of what to expect. So basically, day 42 is your last day of the release phase with the spray. And then day 43, 44, 45, you're going to continue the release phase plan, but you're going to stop the spray. And then day 46 is going to be your first day in terms of when you introduce some sort of fat back in. Okay. So we always recommend you start with, you know, fats first as a. As a food group. So that could be something like having olive oil in your salad. Right. And when it comes to introducing the fats back in, you don't want to introduce too many too much all at once because your body is not used to having fats. Right. So if you have too much in one sitting, it can cause loose bowel movements. Okay. So a tablespoon is probably sufficient. So you could do like a tablespoon of olive oil in your salad. And then, you know, if you felt fine, no reactions. And a reaction can be anything. It can be a stomachache, it could be a headache, it could be a skin reaction. It could be feeling really fatigued after that meal. Right. Usually, most people tolerate the fats well. And if you are going to have a reaction, we find most people have it within the 24 hours. Some food reactions can take a few days, but most people are not patient enough to wait like two to three days to add in each food. Right. So we try to just simplify it by saying one new food each day. So you'll have. Let's say you feel fine with the olive oil. You'll have it again at dinner. You still feel fine. Okay, great. Olive oil is fine. You can add that back into your diet as needed. Okay. The next day you'll start with a new fat to test out. So let's say you wanted to have some avocado. Right. So you'll test out like a quarter to a half of an avocado. You do fine with it. Then the next day you can do another fat. Right. So you can do like a handful of nuts. If you feel fine with it, then, you know, the next day you can do the Omega 3 supplement. Right. So once you've exhausted all the fats that you're used to using and you did fine with them, you can move on to the next food group. Okay. So the next food group could be like a complex carbohydrate. Okay. So it could be something like a sweet potato. Right. Or it could be another starchy vegetable like beets or parsnips or, you know, one of those other starchy vegetables that wasn't allowed on the release phase. Okay. And then once you've exhausted the complex carbohydrates, you could maybe play around with some grains. Right. With grains, we want to be careful. Some people don't do well with them. Some people do. Okay. And with grains, the main thing is the quantity. Right. I think for a lot of people, it can be the amount that can get them into trouble. Right. So half a cup cooked is general rule of thumb for grains. So you could try half a cup of cooked quinoa.

Okay.

And let's say you felt fine with that, then you could move on to the next food. Okay. You could also, with this complex carbohydrate starches, you could try some lentils or legumes if you haven't been eating them. Right. So you could try black beans, you can try chickpeas. Okay. Let's say you did have a reaction with a certain food. Then typically we'll say wait about a week or two and then try it again. If you feel like you had that same reaction, then your body may not do well with that food. You could try it a third time. Yeah. So Barb, only one day per fat. Correct. Chia seeds, I would say, would kind of chia seeds, hemp seeds, nuts, like you can kind of put them in the fat category. Okay. And oatmeal, I would say, I would say 99% of people don't do well with gluten or dairy. So I would say most, most people don't do well with gluten. Some people will tolerate dairy a little better, but you could even try those type of foods out if you wanted to, just to see how it impacts you specifically. Right. So Ed's asking about oatmeal. I would, I would recommend the gluten free. So oats in general are gluten free, but they're usually processed in a facility where there's a lot of cross contamination. So you have to buy oats that specifically say gluten free. If you are going to try out oats the way I make it, if I do make it is, I use steel cut oats because it's the whole oat and it's better from a blood sugar standpoint. And I usually will add in walnuts, hemp seeds, some, some cinnamon. And then if you did want to put some sweetener, you could do a little bit of honey or maple sugar. But always make sure you're putting in those hemp seeds and walnuts too. Really stabilize the blood sugar. You can even add protein powder to it as well. I don't know if you heard Satchin in the background there he was walking by, he's like, can add protein powder? Yeah, you could add a bit of protein powder to it as well if you wanted to. Okay. In terms of intermittent fasting, this is where I find that you have to find what works for you. I find that I usually recommend some level of intermittent fasting at least at a minimum, you know, two to three days a week. Some people will continue seven days a week because it's just easy for them and they are used to it and they feel good with it. One thing to note is that if you are going to embark on more physical activity and be, be more active, then you might need that third meal. But you can still maintain a fasting window. Right. It doesn't necessarily always have to be 16 hours, but if you were going to do that third meal, it might be hard to squeeze everything into an eight hour window, but you could still do like a 10 hour eating window and a 14 hour fasting window. Right. So even with three meals you can still maintain some level of fasting. So at a minimum, even if you are going to have three meals, I recommend 12 to 13 hours of fasting. And if you are going to add that third meal. So in your program modules and practice better. Does everyone know how to access those? I'm going to pull mine up. Yeah. So third meal, like if you are going to do some breakfast and you find a smoothie is, is fast and easy, then you can always do like a protein shake. That's what I had this morning. Or for my breakfast. Okay, so in practice, better when you log into your client portal, this is the desktop version here, but you can also download the app. You're all given access to a specific program, so you should see that in your dashboard when you log in. Okay. So when you click on this, you have access to all this information here. So there's a whole section on optimizing digestion, tips for constipation, understanding your blood work markers, sleep, morning routines and hunger, how to Address hunger and plateaus, breath work, intermittent fasting, movement. And then the reason why I brought this up is because here's some guidelines that we've included for you to follow on maintenance. Okay? So make sure you look at these modules. They're super helpful. Now the way we've designed these modules is for them to be self paced. So basically when you get access to them, you'll start with the first module. And once you mark this module completed, then it'll unlock the next module. Okay, so when I mark this completed. Mark completed, then it is going to unlock the next module. So see how it unlocked this module. Okay, so as soon as you complete one, it'll unlock. Some of them have video, some of them are just text. Okay. And then you can also access the next module from this sidebar here too. Okay. So when it's completed, it'll show up with a check mark. When it's not completed, it will show up with a lock and then can mark it as complete. And. And then I'll go on to the next module. Okay. Have you all been accessing these? Yeah. Okay, good. Some of you. Yes. Some of you know, if you haven't had a chance to, then please take a look at them because they have a lot of great, valuable, actionable information for you. And you have access to these like beyond the program too. So if you haven't had a chance, and if you haven't had a chance to access them, then you can always go back to them later if you wish. Beverly says yes, I'm almost done. Great. How have you found them? The information in them? I know Ed has accessed quite a few of them too.

I think I got about five left.

Okay.

I'm getting a lot of information out of them.

Okay, good, excellent. Frowning. And I'm helpful.

Yeah.

Okay, good. Excellent. Hey, So what other questions do you all have? Did you find that helpful? Barb for the maintenance, did anything that we can address or help you with?

Yeah, thank you. I know Annalisa sent me a guideline chart and I briefly looked over it and I have. And I have to look through the. I've got it here. I just haven't read through the maintenance section, but I can start adding. I'll start adding my omega 3s in. Yep, day one. Then I'll add in probably a tablespoon. Yeah, like a smooth. Like a. Yeah. So I have to. Want to do a chia thing for breakfast. I guess I'll add the coconut milk first and then coconut milk with water. And the next day I'll add the chia.

Yes.

And then I also want to, I know you recommend pea protein, but I'll probably send in my label for the protein powder that I typically use and see if that's okay.

Yeah, send it over, can take a look at it. Another protein that I really have been enjoying lately is Sun Warrior. I can show you which one I you have been using lately.

I've tried some pea proteins and some in the past and some hemp proteins and they're just like chalk.

Yeah. So pea protein, we recommend more on the release phase because it's just pea protein. So you know it's, it's on the approved list. But once you're off the release phase, especially if you're vegetarian, then we recommend the pea protein for people because they don't get enough protein. But once you're off the release phase then you can always do other proteins. If they're organic, that's going to be better. So the one that I use is here, it's called. And this one, in my opinion, I'm not a huge protein fan, like, like protein powder fan, but this one I've been using consistently for the last three months or so, it's Sun Warrior. And the, the reason why I like this one is because it's, it's organic. Okay. So it's got, this one here has pea protein, organic goji berry, hemp protein. This one in particular is vanilla, but you can get it in chocolate. They have a mocha, they have a berry that has MCT oil in it, sea salt and organic stevia. So very clean ingredients. And it gives you, I think it's about 18 grams of protein per scoop. Okay, so this is the one that I, I would recommend trying.

And also then speaking of protein, marine collagen versus beef related collagen powders, it's.

Personal preference, you know, as long as it's a complete collagen. Right. Then it should be okay. The one that we usually recommend is. And the other thing with protein powders that you have to be careful with is heavy metals and things like that. And I think Sun Warrior has been tested for all of that. This is the collagen that we will recommend. It's unflavored, so you can even add it to your coffee. You can add it to a smoothie. I can put the link if you'd wish as well for that. Barb, any other questions about that before I go on to Mickey? I know Mickey has a question.

My question was if you don't do well with some of the Wheat type grains sometimes you can do okay with say something else like, you know, they have all these other ones out there, amaranth and oats, flour and.

Yeah. So the, the truth is that all grains contain gluten. There's different types of gluten. So the gluten that is more quote unquote harmful is going to be found in wheat, barley, rye and spelt. And then the gluten that is not as harmful for some people. It still is. Some people don't do well with grains at all. But the gluten that can be better tolerated in the other grains is to be things like rice, quinoa, buckwheat, amaranth, sorghum. So those are going to have the more non harmful gluten, so to speak.

Okay, sorry, I just have one more question. You know when you send us these links.

Yes.

That designs for health. I have never been able to get on that. It just doesn't. It wants some kind of student number. I'm on the Canadian side and I've never yet been able to get on.

Okay.

So you have to create an account. So let me share my screen. So basically to purchase it, you have to go to create an account and then you basically have to put in your first name, email password, and then you can check off all these boxes and then register. Okay. And then once you create your account, then you can order anything off of the site.

Okay.

Okay. What other questions do you have? Any topics that you are all particularly interested in that we can cover over the next few weeks? Barb says, sorry, my computer keeps hiccuping. I could not unmute. Okay, so a couple of tech questions for those of you who have an aura ring. One of the platforms that we have you sync your aura ring with is called Heads Up Health. So Barb, did you get the email invitation for Heads Up Health? Let's see if I can.

Oh, I, I got two.

Okay. There.

Yes, I did. And when I was trying to set that up.

Yep.

I think that's when it asked me to also sync to my health app on my, on my iPhone. But it's. But my iPhone and my ring will not be accurate because if I walk with my phone, it'll retract my steps. If I don't walk with my phone, it doesn't track. So it's not. It's not.

Yeah. So we don't really look at the iPhone data. We'll just mostly look at the Oura ring data. Okay. So basically when you to sync your Oura ring with Heads Up Health is just something that you have to do one time.

So I think, I think I've done it. I think.

Okay, let me check.

That would have been last week. I think I knew that.

I can check right now.

I also had to take my ring off for a few days because until my fingers get small enough to put it on my index finger, I've got huge rub marks and blisters on the fingers on either side of the ring.

Oh, okay. For some people throughout the program, they may need to change the finger finger because your fingers are probably may change size as you go through this program. So you might need to change the finger that it's on. So you did register for the Heads Up Health account, but you haven't synced your aura ring yet. So what you would need to do is if you have the app downloaded on your phone, you're going to log into the Heads Up Health app and then basically I'm going to just walk you through it. Basically there's going to be three lines on the top left hand corner.

And.

You'Re going to click on those three lines and it's going to bring up a drop down menu and you should be able to go to source from there from that drop down menu. And then you're going to go to, you're going to choose Oura Ring from the source.

I see my rent, I see my Renfro apps. I don't necessarily see the heads up.

If you don't have the. You might have to download it.

Okay.

Yeah. Okay. And I think in the program module somewhere Alice has video in terms of how to set up the Heads Up Health app.

Yeah.

And I sent that in the email at the beginning.

That's why maybe I need to syncing the ring.

Okay, Beverly, you have a question. You can go ahead and unmute.

Yay.

Yeah.

It just occurred to me, when we're weighing our food or when I'm weighing my food, I can't always get to the tick 4 ounces. So which side should I err on A little bit more or a little bit less.

So basically. When you're weighing things out pre cooking, we usually recommend weighing out about 5 ounces because by the time you cook it it'll, you know, kind of the water sometimes obviously, you know, especially with animal based proteins and with vegetables, when you cook them, they weigh less. So typically you can weigh out 5 ounces raw and then after you cook them it's going to be about 4 ounces.

Right.

Well, but my question still is I can't get to 5 ounces. Exactly. So what is better to do a little bit less than 5 ounces, take a little bit less than 5 ounces or a little bit more?

I mean, if you can, like when I, when I weigh my food, like I'll just take a little bit out. So like it gets exactly, exactly to five.

Yeah, I, some of the stuff I weigh, I mean it's like a strawberry. It. I, if I take one strawberry out, it's gonna be eat less and if I have that in, it's going to be more.

You could cut it in half.

Okay.

Right. So you could do things like that to. You can choose one that's a little bit smaller.

Yeah, I've tried all that.

Okay. Yeah. So I would recommend cutting it then just to get it as close to the, you know, the 4 ounces.

All right. So we're still in the, the zone though, of as close to. So, so I still have the question of what do I, which side do I err on?

A little, you know, I mean, if it's like 0.2, like it doesn't really matter, to be honest. Right. Like it's more so a big, big issue if you're, if you're, you know, the weight of the strawberry is supposed to be 4 ounces and it's 4.2, that's not like a huge deal. Right. Or if it's 3.8, like that's not going to be a huge deal. It's more. So if you're supposed to eat four ounces and you're eating six, then.

Right, Right. Okay.

Right.

All right.

It's a couple like decimal points here and there. It's not going to be a big problem.

Okay. Yeah, I, I just need to be know exactly. I understand the, the.

Yeah, yeah, yeah, no worries. Yeah. So if it's a couple decimal points, then I wouldn't sweat it.

Okay. Yeah. Alrighty. Thank you.

You're very welcome. Hey, what other questions do you all have? Ed, how is your maintenance going?

Well, I'm probably, you know, I have activity every day, sometimes heavier activity, and I'm tending to eat, you know, the two extra ounces of protein.

Okay.

I have no problem with energy. You know, I can do as much as I want and I don't run out of energy.

Okay.

I am sort of reverting back to my old bad habits of sleep, which is I go to bed at the right time, but I wake up at four in the morning and I don't go back to sleep.

Okay.

That doesn't seem to Affect me either. But, you know, Some days I'm up 210 of a pound. Other days I'm down 210 of a pound, but I'm not. Nothing's really moving.

Okay. So that's good. So on maintenance, on maintenance, there's one of two scenarios. Either your weight will stay the same plus or minus two to three pounds, or for some people, it will go. Continue to go down. Maybe not as much as the release phase, of course, but it will continue to go down a little bit. So if you're staying right in that range, then that's normal for most people because your body has established a new metabolic set point. If you did want to lose more weight, then it is possible to do without the program. But we always find that doing another round is going to get you the fastest results.

Yeah. I will admit, also, I have probably added more fats faster than you recommend.

Okay.

But that hasn't had any adverse effect. There's no reaction. And when I save more fats. The first time I did this, I heard from my coach right away, but I had, like, a cup of mixed nuts.

Yes.

And I used to eat, you know, half a pound at a time. So it had been two months since I ate any. So I had a cup.

Yep.

And the next day, no weight gain, no adverse reaction, no nothing. So I don't.

Do you have a OURA ring?

No.

Okay. That's something I would probably recommend for you as the next step, because sometimes we might not actually feel something. But the Oura ring can be a good gauge in terms of determining if that food or that, you know, beverage, whatever it might be, is a stressor on the body, because at a more, like, cellular level. Right. So the things that the Oura ring measures is resting heart rate and heart rate variability are two variables that can be indicative of your resiliency to stress.

So my resting heart rate is in the high 50s.

High 50s. Okay. So with the Oura ring, like, let's say you had that, you know, cup of nuts the next day. If your resting heart rate drastically, like, shot up, then that could indicate that that might have been a stress on your body. Or if your heart rate variability drastically went down, then that could maybe indicate that that was a stress on the body. So it gives us a little bit more insight from an objective standpoint if subjectively you're. You feel the same.

Yeah. I also, I listen to the modules and, you know, the. I like the one on breathing.

Mm.

I actually practice all of that breathing while I'm walking. So yesterday or two days ago, I walked an hour and 20 minutes and only did the breathing exercises the whole walk.

Good.

So I'm. I, you know, I feel like I'm always trying to combine different practices.

Yep.

But I, I'm. I haven't been hungry.

Okay, good.

Through the release phase. Occasionally I get a craving for something like hot fudge brownie sundae, but it's like, you know, once. You know, every three weeks or something.

Okay.

But no, it's. I, It's. This has probably been one of the easiest programs I've ever been associated with. I used to. I used to lose a lot of weight every year when I was in high school and college for going between football and wrestling season. So I'm used to losing weight, but I'm used to starving and over exercising and this. I didn't feel like I was starving and I didn't. Didn't over exercise at all. So.

Good. It was easy then. For you?

Yeah. The surprising part for me is when I do a workout, it'll say that I'm burning 500 calories, and I'll do two of those in a day, and I'll only eat 600 or 700 calories, and I'll get on the scale the next day. There won't be any change.

Yes. Yes. Because we know that the calories in, calories out model is. There is some truth to that, but it's not the only thing. Right. So the hormones definitely play a role in your weight, you know, and. And that can. That's what debunks the calories in, calories out model. Right.

Yeah. So I. I told someone the other day, if at the end of the maintenance phase, my weight is still where it is today, and I don't really care about the weight. I care about what the scale is telling me in terms of fat and.

Yeah.

Thorough fat and etc. But if that all stays the same, then I probably will go a second round. I wouldn't be able to lose as much the second round, but I'll do another release phase. Nothing changes between now and three weeks from now.

Okay. Yeah. Just let us know and you can always do another. Another round. Okay. Awesome.

I'll tell you, I'll do one other tidbit of. So 20 years ago, whenever I was first diagnosed with high blood pressure, I went on this really strict diet and exercise program, and I got down to 194 pounds. And at that time, I had 10% body fat.

Wow.

My doctor says, well, don't lose any more. You know, that's pretty low. Well, now I'm 194 pounds and I still have 25% body fat. So I'm very disappointed in myself.

Awesome, good. Well, you, you've done, you've done so proud of that.

Yeah. It's not 10% though.

You're also how many years older? Right?

So that 100. I'm 100 years older.

Awesome.

Okay, good.

Mickey, you had a question. You can go ahead and unmute.

So just. I'm not setting myself up to fail, but I, I, I'm not really changing my physical output like I did the first time because it's summer and I am out. I don't go crazy anyways. But yep, you know, I am doing more. So I've, I've. And I'm in. I do the three meals because that was something Alice and I worked on from the first round. I just cut, I just cut the portions to fit three meals instead of two. But I've upped my protein to 3i instead of, it's supposed to be like 2.76. Yeah, yeah. 2.6 to 0.7. I'm doing 3i round. I've rounded it up to three just to maybe accommodate a little bit of that extra. But everything else I'm measuring out as per.

Okay.

Especially the non free vegetables. So I just wanted to ask you about that.

Yeah, that should be fine. Just maintain the, the 16 hour eating window or sorry, fasting window and that should be fine if it, if that's what you did last time. Okay. Barbara, you can go ahead and unmute.

Okay. I'm just reading through the maintenance meal plan in the book.

Okay.

It mentions that we can have fruit two or three times a day. In the past, when we were on the release phase, you mentioned don't eat your fruit like a couple hours later than your meal. Make sure you have it together. Yeah, that the same thing apply in maintenance as well or can we, can we do it like a, a, you know, a couple of cherries in the middle of the afternoon. Does it have to be with our meal?

Ideally with the meal. But I always tell people that if you're choosing cherries as a snack, I rather you choose that over like a bag of chips. Right. So if that's what you feel like having, then I rather you have that than something else. But ideally from a blood sugar standpoint it is, it is better after the meal. But like I said, you know, if, if you did want to have a few occasionally like a little bit of fruit in the middle of the day, As a midday snack. Like, like I said, I'd rather you do that as a snack than anything else.

Okay. And the other thing I'm a little bit unclear on in maintenance, how we are using the scale with our proteins and also our vegetables.

The food scale. Yeah, yeah. So protein on maintenance is still going to be about 4 ounces. Unless you're like super, super active, you might want to increase it to like five or six. Okay. And then vegetables in general, what I usually say is you don't have to delineate between free and non free, but you want to have about 6 ounces total at a minimum. And the reason why we have you weigh the vegetables is because we find most people under eat the vegetables.

Okay.

So.

So again things like, you know, making a soup or a stew or something where it's a bunch of stuff combined, you suggest, I guess we don't have to worry about the vegetables. Measuring the vegetables in that as long as each serving only has 4 to 5 ounces of protein.

Yeah. And like, you know, a soup and a stew, like it's a little bit harder to weigh. And those are things that you might be having more occasionally. So you don't have to be as precise about it. Just play around with it, see how you do. For most people if they're eating those type of foods, the weight isn't going to go up. Right. It's more so with weight specifically, we want to be careful with having too much grains, having, you know, sugars and processed foods.

That's where gluten free, dairy free. I used to make like a batch cook on a Sunday, for example, a ton of everything all in one pot. I have not done it all in the release phase. Now I don't have to mention the vegetables. I could still do that with the vegetables and then just each meal add in a protein.

Correct. Yep, yep. You could do that too.

And then I have one question about the OURA ring as well. What is latency in the sleep?

Latency is how long it takes you to fall asleep.

Okay. So if it's a red line on mine. Okay.

Yeah. So it could be that you're falling asleep too fast or taking too long.

Okay.

And also sometimes it says no heart rate information available. But anyway. Okay. I'll work on getting my tech organized. Okay.

Okay.

Thank you.

You're welcome. Hey, and then I know Julie had a question in the chat. Are some people allergic to stevia? So yeah, absolutely. Some people can be allergic to it. Is there a way to tell if you're allergic to Food. So the easiest way is elimination. So you could eliminate it and then see how you feel. There is depending on where you live. If you live in the US or Canada, I think Julie lives in the US but there is a food sensitivity test, it's called the MRT test, which is great, but I usually don't recommend that right off the bat. I usually will recommend if you are suspecting that you might be have a sensitivity to stevia, the easiest thing to do is eliminate it for at least like a week or two. And yeah, a food. So when it comes to food allergies or sensitivities, there's different types of allergies. So the most common one that most people are familiar with is a IGE reaction, which is an immediate food reaction. So that's going to be those people who eat peanuts, for example, and their throat closes up or they have shellfish and their throat closes up or they get like hives. Those are like more obvious and serious food react food allergies. And then there's the delayed food sensitivities. So delayed food sensitivities, the reaction can be anything really. And it can be fatigue. So it could be fatigue, it could be a headache, it could be GI symptoms, it could be a skin reaction. So those are going to be your delayed food sensitivity reactions. So if you are suspecting that you might have some sort of issue with stevia, best thing to do is going to be to eliminate it for like I said, seven to 14 days. I know sometimes for some people the fatigue, it could be your adrenals. Right. So if you've had a lot of stress, right. And stress doesn't always have to be emotional. It can be emotional, physical, chemical. If you had a lot of stress and then you go on this program, your adrenals might need a little bit of support. So I think Analisa was going to send you a recommendation for some adrenal support, Which, which can be helpful. And then of course, prioritizing rest. Right. Making sure you're getting at least like 8 to 10 hours of sleep if you are like if it is adrenal fatigue. Anyway. Any other questions? So, Barb, I think you might be a little bit confused. So the Heads Up Health app is to sync your aura ring. It's not for the Rempho scale. The Rempho Body Weight Scale is a separate app. So you have to download a separate app for the Rempho scale.

Yeah, yeah, I have. Yeah, I recognize that. But I think in both cases they're asking us to sync it to. I guess with an iPhone, we automatically get a help app. It's asking to sync to that. I don't know if that was necessary. I just feel like.

Yeah, it's a lot. Yeah, you can if you want to. It's optional. The benefit of syncing everything to your iPhone health app is that you can then sync that iPhone health app to practice better. So then your rempho scale data and some of your aura data will then come to us in practice better.

I just, you know, I just feel it's weird that somebody can pick up my phone and say, oh, you weigh this much. Oh, you know, it's a spirit.

Yeah. So if you don't want to. Yeah. If you don't want to sync your rempho scale to your Apple health app, then you don't have to. Okay. Any other questions? Comments? Oh, okay. So we will see you all next Friday then. Make sure you all have a wonderful weekend. Get some sunshine, get outside, and we'll see you next Friday. I think Beverly had a quick question. You can go ahead and unmute.

Yeah, just a comment. One thing that I found very helpful for having my Renfro connected to my Apple health is that one day I weighed in and my scale did not record my body fat percentage, but Apple health told me what it was. It was really nice.

Okay, awesome. And then what you can do, Beverly, if you want, is you can. You can sync the apple health app with practice better.

Yeah, I've done that.

Okay.

Yeah, I have everything hooked to Apple health and I have Apple health hooked, and I have everything that can be linked to practice better done. To practice better. So I have my Fitbit on there and all that fun stuff.

Okay. Okay. Awesome. Good. Okay, everyone, well, have a wonderful rest of your week, and we'll see you all next Friday.

Yay.

Bye.