Weekly Living Light MRP Program [Sept 1, 2023]

Foreign. Hello. Hello everyone. Good afternoon, good morning. Happy Friday. Lovely to see you all joining in. Hi Annalisa. Hi Barb. Hi Beverly. Hi Julie. Happy Friday everyone. I hope everyone's had a wonderful week and continuing to have a wonderful weekend coming up as well. And I'm excited to kind of chat, see any questions that are coming up. Also, happy September, the first day of September. So today we're going to be focusing on that a little bit, how to best get started for the month and maybe a couple of things to take into consideration moving into this next month and then every month thereafter finding a different flow in terms of how to best prep. But before we get into all of that fun stuff, I would love to start with some gratitude. So this could be anything from today. This could be as a byproduct of the program, this could be something that just made you smile, that you wanted to share, that you wanted to shed light on. For instance, today I went on a morning walk and I bumped into a man who was actually trading his dog and the dog was doing all these cool different tricks. And it's so beautiful to see humans and another species be able to cohabitate so well and to have an understanding, have an intelligence, both learn from each other and both sharpen your communication skills. So seemingly it was just like a fun entertainment to see, but it also is so much deeper than that. It was super cool to see the bond that they shared and the understanding that they had. So that's something that I am grateful for as of today. And additionally I get to be in nature all weekend so I'm really excited. I'm doing some backcountry camping so I am really looking forward to that. And ideally the weather is looking great. Hopefully it's going to stay that way. But I would love to hear anything it is that you guys are excited to do or to try or something it is that you've had a chance to experience in this last week. Just going to write in a quick comment as we are pondering that very in depth question. I'm just going to go ahead and remind everybody in Facebook group or sorry, metabolic reset chat really quickly. But if anybody feels called to share using their voice, you know I am always a fan of voice instead of reading something. But of course if you are tied up somewhere, if you can't type or if you can't unmute or if you can't turn on your video, I would love to read a comment as well. So let's see here. Yeah, backcountry camping. Yeah I'm excited. I have gone before so I have a bit of a bearings as to what to expect and this trip is going to be a little bit shorter. It's just three days, two nights, so I'm not worried about it. But it's been quite some time, so I don't know how my body's going to react. I don't know how I'm going to react. But I'm really excited for it because I love nature and I also love wildlife and I know there's tons up in Algonquin. So super excited for that. Annalisa. I'm looking forward to going to a farm to pick my produce, harvest and then dehydrate and bottle for over the winter. That sounds so fun. What are you looking to store and bottle up for the winter? Annalisa?

Well, the farmer has many different vegetables, beets, onions, beans, but they're not ready yet. And then he also will. I'm taking bottles to him and then he's going to do the tomato sauce and put them in in the bottles for us. So, yeah, I'm excited about it. And it's a Mennonite farm, so we know it's good. Good produce.

Yes. You know, it's kind of the, the old way, the passed down way of creating agriculture and raising lives. How nice. Where, where is it? Are you going to St. Jacobs or around?

Actually it's called Wingham. It's okay. Near the Lake Huron.

Okay. I don't think I've ever had a chance to be there, but it sounds like a really cool place. Enjoy it.

It's a Mennonite area, so there's lots of farmers. We're helping him. He had to let go, I guess. Customers. A third of his farm wasn't being available or customers weren't buying for him any. And a third of his farm went fallow. So we have a group of people who are all going to take the produce from him and pay him for it. So that'll keep him working. So it's a, it's a win.

Win.

Oh, amazing. I would love. I don't know if you've shared anything on Facebook about that, but I would love to know more, especially if it's around kind of the GTA area. I'd love to help out too. Thank you, Annalisa. Awesome. Awesome. Enjoy your harvest and your dehydrating. This weekend. Julie is saying enjoying time off. So for my grandkids, which is awesome. Enjoy the long weekend. You have an extra day to spend with them too, which is awesome. So I hope you enjoy that thoroughly. Barb is doing some kayaking and of course, on Georgian Bay rescue techniques. That's awesome. So are you a part of a rescue team, Barb? Are you wanting to become a part of a rescue team? Hello.

No, it's just. It's a kayak Canada. No Paddle Canada or kayak Ontario certification course. And part of the course is rescues. We do self rescues. We're. We're purposely capsizing, doing self rescues and also rescuing other people and learning how to tow other people. So I never even thought about becoming part of an official team, but it's just, it's for my own self interest at the moment.

Cool. That's awesome. And who knows where it can branch out to if you have the skills and if you. I know you're an avid kayaker as well, so why not keep building on top of it? See where you know what, you know.

What I want to build on is even though I own. Actually I own two kayaks of my own, they have to bring me a kayak because my kayak has a recreation cockpit and we have to use sea kayaks. So I would like to develop courses that are very similar for people who have recreation kayaks because they need to know how to rescue themselves, too.

Yeah.

So quit. Quit ignoring us who are the recreational people and only doing the sea kayakers. We need rescuing too. So anyway, I'm. I'm going to have my eye aware of how we can develop another course for recreation kayakers as well.

I love that. I love, you know, already noticing kind of gaps in the market, which is so cool. And somebody like me would definitely benefit from a course like that. So I am so for it. Whatever you need me to sign, I'm there. Awesome. Enjoy. Enjoy. Beverly is saying I'm going to the King Richard Festival in Boston this weekend. Just listening today. Awesome. Well, it's lovely to have you here. Enjoy the festival in Boston this weekend and let us know how you like King Richard. I know. I believe the movie came out a couple years ago, and that's the one about Serena Williams and Venus Williams, if I'm not mistaken. The movie was great, but I'm sure the. The festival is going to be even better. So enjoy for all of us or for whoever else is not going. Ed and Denise, lovely to have you on this call as well. Happy Friday. So for today, I didn't have too much in terms of coverage, but I really wanted to kind of focus on the fact that it's a new month. So today is September 1st. Happy September, everyone. And it's, it's a great way whenever there is that new chapter or new month or even new week, to kind of have little rituals that we keep ourselves accountable for and that really allow us to intentionally set our month, set our week, set whatever period of time we're looking to, you know, develop or maybe improve or maybe learn new skills and habits. So, you know, take it at your own pace wherever it is that you're starting from. If you don't have any kind of new month rituals, I say just pick one. Pick one that feels right to you, that you're excited to try. Maybe that's been kind of simmering in your mind the last week and play around with it. You never know until you try. But today I wanted to share a couple of things that I like to do kind of at the start of every month. And the reason I started to do this is because a lot of the times we have all these thoughts of things we want to improve and things we want to try and you know, plans we make with people. But if we don't take the time to actually sit there and plan it out and have the hard dates make it happen in that moment, a lot of the times it ends up not coming into fruition naturally because we're such busy creatures. So at the start of the month, there's four things that I like to kind of run past me that check a lot of my boxes, that give me kind of like a roadmap when it comes to how I want to structure this upcoming month and build on top of what I've already come into this month with. So four main categories that I like to ask myself or I like to make sure I include in in each month that are of top priority to me is a something to learn. So some new piece of information. Maybe you've been really wanting to optimize your blood sugar uptake. Maybe you wanted to, you know, start building and increasing muscle mass. Maybe you just wanted to simply have consistent water intake every single day of about 80 to 100 ounces or whatever that number is for you. So learning, learning is a big component when it comes to and understanding why that that specific goal is important to you. It could be something that's completely removed from your health as well. This is taking care of you in all the different facets that you have as a human being. So first and foremost could be lear if you wanted to learn health centered tips and tricks, by all means, I will not stand in your way. But this really extends to anything that you are passionate about. So one thing you would like to learn for this month, the second thing is something you're looking to improve. Maybe you, like I mentioned, wanted to improve and just have consistent water intake. Maybe you wanted to sharpen a skill such as communication or such as self discipline, or maybe it's something that you know, regardless of all of that, is a skill that you wanted to sharpen. Maybe you wanted to improve playing the violin. Maybe you are an avid, let's say, painter. Or maybe you wanted to do something that you've never tried before and you wanted to improve on that. Maybe it's something like tennis. So it's enjoying and continuing to work on those things that do bring you joy. And that improvement factor, number three that I like to include as well, is rest. Rest is something that we don't deem as important or productive or something that kind of symbolizes that we're working on our health. But rest is one of the most important things that we could be doing. If you ever watch, let's say like a cat or even a dog, majority of their day, they're usually spent resting. Resting is a very important part of the healing process. It allows your nervous system to calm down. It allows your creativity to come through. It allows for different functions to be activated because of the different state that you're putting yourself in. And really, I find that's where a lot of the kind of breakthroughs happen. That's a lot when. When you give yourself that quiet space, you're allowing your body to kind of talk to you, you're allowing things to come up and give them that space instead of constantly distracting and running around and moving from one task to another. So you really get to give yourself that reflection time of what is it that I'm actually in need of in this moment? And oftentimes rest tends to be way at the end of the resting doesn't need to be, you know, just sitting in place doing nothing. Resting could be, you know, so many different things that recharge your battery. So for instance, for me, it's actually a walk in the park with my mom. That is something that recharges me that I really love doing. And that's considered rest. You know, rest could be very different to different people. So really asking yourself, where do I recharge? Where do I rest? How am I going to incorporate that at least once for this coming month intentionally? And the last thing that is super important to me, I hope it's super important to everyone else, is an element of fun. So fun. You know, you probably have heard the saying, work hard, play hard. So you only can can enjoy the work hard if there's that equal balance of the play. If we're continuously just working and burning our battery, burning our candle at just the one end, then a lot of the times it's easy to lose motivation to what it is that we're working so hard for. It's important to still incorporate that fun. It's important to laugh on, you know, every day, in my opinion. And also to surprise yourself to include those elements where you really get to live life. You really get to be present in that moment and think about you and your happiness or you and your families, you and your partners. Whoever it is that you choose to spend that fun with can be by yourself of course too. So those are the four things that I like to pre plan at the start of by month. Reason being, like I mentioned, things get going as the month gets going and you also want to create some blank space to just have spontaneous plans if that's something that you enjoy too. But as the month gets going, we just keep rolling into, oh, I have to do this. Oh, this is my to do list now. Oh, here and this and that. But if we pre plan ahead of time, we kind of set these deadlines for ourselves that we have to finish this task before we go away, let's say for a couple of days to a cottage or let's say, you know, I know I have this self care time prepped, I know I have this rest time here. I don't have to worry about where I, where else am I getting it in throughout the week. It's already pre planned in there, set in stone. So and it's really setting an intention oftentimes too. I start a new month and let's say, you know, I don't have these activities that are burning a burning passion in me. It kind of feels a little bit forced. I set an intention for that month and say, you know, what is it that I want to feel overall in this month? Do I want to feel encouraged? Do I want to feel more empowered? Do I want want to cultivate more discipline? Do I want to figure out a new way of expressing my creativity? It's really about setting the intention at times as well. So if anybody that's starting that doesn't pre plan ahead of time, I would say just to start with an intention was one thing of top priority for you at this point in time in your life, with the health goals that you have, with the life that you're currently experiencing what is of utmost importance to cultivate and intend to cultivate for this coming month.

Month.

So those were kind of my practices and really it only takes about, I want to say, 10 minutes to do this exercise and to really hone in. And the reason that it's so important, it's, you know, regardless of anything else, you give yourself a blueprint of what's actually important to you. So at any point in time, let's say you get derailed during the month or things get a little bit wild or chaotic or whatever, you've done the work work. At the beginning of the month, you have this list that's prepped and ready to go. You can always refer back to it, get motivated, and then continue to go back on track. So those are, like I mentioned, some of my best practices and it's really about exploring, seeing exactly what that method is for you. You know, that's some of the things that work for me. But I'm a huge proponent of everyone is unique. We all express ourselves differently. So find the way that is most meaningful for you. And sometimes that takes trying different way out that don't work. And that's okay too, sometimes. And it isn't even really rejection, but I like to use rejection is just redirection. So if this doesn't work, then it. It kind of shifts our focus into this state or this path and it. None of it is bad, none of it's a mistake. It's all a journey and it's a map that we're creating every single day. So that's kind of what I wanted to add for today. I don't know if, Annalisa, you have any practices that you really enjoy or any tips or tricks that you wanted to add in?

Well, it's habits, daily setting, your habits that you do at the same time every day. So that becomes consistency on an ongoing basis. I read in the morning that helps me. I read from the Bible that prepares me for my day so that if I fill myself, I now can serve others better. Those are kind of the things, listen to positive inputs, those kinds of things that gets my day going. So that as I move forward, it just is a better day for me with more joy.

Beautiful. Yes.

And.

And I like what you touched on as well. It's that consistency of the routine. It's your body getting to this place and knowing naturally kind of on autopilot what's next. It's, you know, some. It's something like brushing your teeth and it reminded of the concept of habit stacking, and I know that something that we talk about every so often, but that's really kind of a surefire way to get new habits integrated into your routine. So the whole concept of habit stacking, for anybody that's not familiar with it, you take a pre existing habit that already exists. So an example I like to use frequently that a lot of people relate to is brushing your teeth, of course, because I ideally hope everybody is doing that every day. And number two is drinking water or having your morning coffee. So these are the two things that people tend to not miss regardless of what is going on in their lives. Brushing their teeth and coffee. So I like to stack additional habits to that pre existing habit. So let's say brushing your teeth. There was a point in time where I wanted to incorporate tongue scraping. So now I put my tongue scraper next to my toothbrush so I know every time I'm going to brush my teeth. This is step one, this is step two. Having visual cues is also very helpful. And then over time your body just gets used to it and that becomes your new autopilot routine. And you can keep tacking habits onto that pre existing stable habit that's already in place. And it makes it that much easier because your body gets again used to that rhythm and flow. So it naturally starts seeping into those new habits too. So surrounding coffee as well, especially in the morning, is when people tend to enjoy their morning caffeine beverage whe, whether it's tea or coffee. And I, I also like to, to ask the question, how can I supercharge this? How can I make this habit that's happening right now even better for me with as little kind of, let's say, effort as possible. So I'm, I'm a huge proponent of quick, simple and effective. So especially in the morning, that's a great time. Whenever you're doing something to then take it outside in the morning is when the sun emits a lot of beautiful blue light which is going to energize you. It's going to supercharge you for the day day. It's going to reduce your melatonin production, it's going to ramp up serotonin production and that's what's going to give you that great consistent energy all day long. So I say if you're enjoying your morning water, your morning coffee, if this is something that you're already doing, carving time out for, take it outside for one to two minutes. That's about it. If you can do longer, I of course recommend that if you can fit in a walk, that's step number two. But just take it outside initially. Notice how you're feeling, notice how you like it, notice how your energy is playing out that you day and then find little ways. I, I, I kind of, I would love to create a little bit of a challenge or maybe like a task for everybody to bring awareness to the habits that they have longstanding in place in their everyday routine. Sometimes, you know, after a period of time we're on autopilot like I mentioned, so we don't even realize all these different things that we've taken so long to implement that are now these foundational pieces, pieces in our routine. So notice the different habits that you wake up and you do every single day. Some of which you might notice, some of which you're, you might surprise yourself with and then ask yourself, what can I do to supercharge this? What can I add before or after this that's going to make it even better for me? That's easy, that's fun and that's something that I'm looking forward to doing. So in that way you're, you're removing the focus of oh my gosh, I have to drink more water. Oh, I have to go outside. It's just kind of like how can I make this time even better for myself? I'm already taking it. It's already carved out in the day. Now I just want to supercharge it.

That's like working out and making it automatic. Right. If you set your time to go to the gym, you just get up and go and do it at that time, even if you don't feel like it. Because we get overpowered by our emotions and sometimes our emotions stop us from doing the things that we should.

Yes, exactly. And there's, there's a video I've seen floating around online of Mel Rob actually and she always is talking about how difficult it is for her to get out of bed in the morning. And she's a super, you know, productive, high performing coach. And so a rule actually that she lives by that I've been trying because it's a little difficult for me in the mornings to get out of bed sometimes too is counting down from five. So you go five, four, three, two, one. And psychologically your brain with that countdown removed emotion and you just, yeah, like if you give yourself that, that of energy, you're able to get yourself out of bed and get that day started. So for anybody that is struggling to, you know, it doesn't have to be getting out of bed, but let's say doing a habit, starting a workout or, you know, whatever have you that you find that you're encountering that resistance initially, try counting down to five in your head and, and take action on that one. You're going to reprogram the wiring in your brain that's then going to know to take action once you hit that final number. And it's going to become much more easy, less of that resistan distance that you're going to be encountering. So if, I mean, that's another option that exists that you can play around with. You definitely don't need to. If you're somebody that takes action, continue to do so. But these are just some tricks that might make it a little bit easier initially to get started. If there's any questions, I would love for anybody to bring them up with their voice. I'm just going to go through the chat here and quickly address anything that is coming up. I am a returning member. Do you know how much the spray is for a returning user, Heather? So I will go ahead and the two links already.

I don't know if she's in the US Or Canada, but later on she asked so I added the links.

Okay, thank you so much, Annalisa. Yeah, so they're going to be in both of the links that Annalisa posted in the chat here. So there's both Canada and US US Beverly is saying I'm playing, planning on to restart the plan when I get back home. Awesome. Second rounds are really amazing and sometimes you don't even have to do the full second round. So it's really whenever you end up hitting that main goal that you have for your weight release, that's when you can then transition into an earlier maintenance phase if you wish, at that time. So excited to get you started. And actually it's a really beautiful time to get started whenever it comes to new goals or this program or doing another reset or whatever, whatever have you. Because at least I find in myself September, that back to school season, it really makes me feel like the turn of the year and it's. It's just a mental switch really. At the end of the day, we can feel this at any point in time, but the energy is just different with all the kids going back to school, you know, the teachers returning back. So it's a great time to even pretend to yourself that you are going to school or you are committed to show up somewhere because there is that fresh freshness of the new month and the new season. Around the corner too, Barb is saying, I made a huge pot of super healthy soup for the whole gang and have experimented with protein ball recipes all week to bring protein balls for the group. And I will make homemade hummus and bring veggies for the group. Amazing Chef Barb over here. Just creating everything from scratch. I love it. On my watch, people will stay hydrated and have healthy nutrition to support us for the long, stressful days. Outdoor beautiful. I suspect there's not even going to be too much stress. It's, it's, it's very interesting to see how differently people respond and act when eating certain foods. It's so closely tied to mood swings. It's so closely tied to your energy. And I find everybody is just more brighter and happier when they're eating more whole, natural, healthy, nutrient dense foods. So have an amazing time outdoors. Way to give your friends and family the gift of, of health. And also, how have the protein balls been going? Have you been able to try them? How have the ratios been? Have you tried new combos? Barb, I know you've been playing around with that quite a bit. Yes.

Okay. I have tried like four different recipes, I think, and with yours, actually, the consistency wasn't firm enough. It was more like, like I ate it with a spoon or I smeared it on apples. So I have to, I think that the recipes that folded into a ball better had more like raw pumpkin seeds in them or even more hemp hearts or something like that. Even though yours was, it was absolutely delicious and very chocolatey. And obviously the extra kick of protein with the protein powder in there.

Yeah.

But the next time I make them, I will put in probably more pumpkin seeds or something. So it's more of a, a ball because it, I tried to make in balls just sort of spread out like, like a smear of peanut butter type of thing.

So. Okay. Interesting that that's not come up for me before you're soaking the dates, right?

Well, no, I, I, there's, that's the other thing. I experimented with different types of dates, so I got medjool dates with the pits. I just put the pits up myself and those were the gooiest, those really formed things. Well, I also tried, tried pitted dates where they're, the pits have already been taken out and those were much drier dates. But I did not soak the medjool dates. Was that my problem?

No, the, the medjool dates, they are very, like, caramelly almost, so you don't have to, but some of them are a little bit Drier. So for those ones to make it easier to kind of mash with your. Your fork, you can submit or submerge in hot water for 20, 10 minutes.

That might be a key with the pitted dates. Okay, thank you.

Then they're gonna. They're gonna be a little bit more malleable, but they're still gonna firm up and hold more of, like, a. A thicker shape, if that makes sense. So maybe in that way it might be a little bit easier, but who knows? If you found a way that works for you, continue on with that.

Well, I'm still. I'm still playing with it, and I also tried a recipe that had some apricots, too in there, and, yeah, it's been interesting. So I'm still. I'm still playing. So I haven't decided exactly which I'm going to bring north yet. And also a question is, do they. Can you freeze them?

And if you don't freeze them. Yeah, I want to say yes. I've never frozen them before, but I don't see why not, because there's nothing in there that. That would lose its shape or would denature in any way. I think it should be fine, but maybe try with one and see how the consistency is once it thaws out.

And then the other question is, if you don't freeze them, how long will they last in the fridge?

3 to 4 days in an airtight container, roughly. That's where they're going to taste their best. I wouldn't probably keep them longer than three to four days.

Okay, thank you. I'll keep you posted.

Posted, My pleasure. Good luck with the Protein Ball Chronicles. Oh, I love that. Annalisa Fire. Fun, Improve, Rest and Excel. Yes. I was actually looking to do an acronym, and I couldn't figure one out with the. With the four. So I'm so happy that you wrote that, actually. And the fact that it's fire, one of my favorite elements. So that's awesome. Sorry, just going through the chat here. I see. Irina, you posted. I have a question on the metabolic side of things. Not sure if you posted your. Oh, no, I don't see your question. I would love to hear it and clarify.

Hi.

Thank you.

And.

And it's a little bit off the subject, but. But my question is this. I just couldn't get going. I did the 5002 days and then I just kind of fell off. Just life happened. And then I decided to do. And I don't know if you know, but I'm also a health coach and I'm an acupuncturist. So all a lot of things that you talk about are wonderful and make sense to me, but you know, when it comes to me, myself, I need some guidance and help and accountability as well. So here I am. So my question is about the metabolic state. I decided to do the prolong for five days and I'm right now on a day four. So to you, I figured out I'll just speed up, you know, clean up and, and, and just start fresh for the ten week. Um, and I'm a little bit concerned that, you know, the message that I, I hear is to do the 5,000 calories for two days would be to trick your body into not staying and burning after the fact. I get that. And so if I am right now and you familiar with prolonged right. Fat testing. Yeah. So I'm a little bit concerned if I go after being on this for five days, you know, on Saturday to my fifth day, should I shorten my rest of the journey for 10 weeks being on a 4,4,4 plan with the reset or I'm okay to continue with the whole process. I just don't want my body to start, you know, holding on and not losing.

Yeah, definitely. So are you doing both at the same time right now? The prolonged.

No, I'm just, I just, I just couldn't get going on your program so I figured let me just clean up my taste buds and into, into the fasting faster.

Irina, when we spoke the other day, I just want to clarify with you. Did you start your two day.

I did, yes.

Right before you did prolon?

Yes, I did. Well, kind of like not right. But you know, I couldn't get going with, with the program so I figured I did not before. No, I didn't. So I had a break. Yeah. In between. So I did the two days of 5000 and then I couldn't get going into the program. Could not. So I figured I'll do the prolong and then come back to it. So should I restart the 5000? That's my question. Two days.

How long ago did you do the 5000? That was four days ago.

No, it was actually longer. It was about seven, eight days. Go like a week and a half. Yeah. Okay.

Okay. And then you're finishing the prolonged tomorrow. So that's day five. I would, I would give your body a little bit of time in between both of them just because they are quite drastic and to just give your body more consistency and also giving yourself that time to add fats back in. I would wait at least A week. I know you're eager to get started on the program, but I would say a week, even two in between just for your body to have that homeostasis first before entering the metabolic. But one other thing I wanted to ask is what does that mean? Just couldn't get things started. Like what. What happened after those two loading days? It just.

I had a very hectic schedule and things and. And I was kind of fighting with COVID after aftermath of the COVID that I had. You know, my daughter had a new baby. I went to visit and the baby had had Covid and then we all got Covid. So I was still. I'm still a little bit coughing. So I figured, you know, the prolonged would get rid and fasting would get rid of my fact, you know, of cough that I had. Which it did. Which it is. It's much better. But I'm also losing like £4 right now. Four days. Yeah.

Yeah. So especially because you've had Covid, definitely give your body a bit of time to rest. Yeah. Make sure to include lots of broth, bone broth, if you have it on, on hand. Zinc, magnesium, copper are going to be great at boosting your immune system. So vitamin C of course as well. So make sure to just pump yourself with that first. Get back to a good pace where you're back up and running kind of on the, you know, being more healthy and feeling back to normal before doing the metabolic reset. We're not going anywhere, so we'll be here when you're ready.

Okay, sounds good. That's what I was kind of feeling because I was feeling I exhaust my body.

Yeah, yeah, yeah. Just take it easy and then we'll hit the ground running.

Okay, perfect.

Thank you.

Pleasure. So I do have to take off, unfortunately. I apologize everyone. I have an appointment that was actually moved so I have to leave out a little bit early today. But Annalisa will be hosting for the rest of the Q and A period. You, you are in fabulous hands. Annalisa is just a powerhouse, as you all know, as you've been able to experience of knowledge of just systems of so many different wild things. Truly a walking encyclopedia. So I hope everyone has a beautiful long weekend. If I'm not able to chat with anybody prior to then enjoy. Make sure to include some fire and do maybe some reflection or intention setting for this new new month and enjoy all the beautiful things that come into your path. So thank you everyone. Have a beautiful Friday and we will all chat next week.