Weekly Living Light MRP Program with Dipa [June 7, 2024]

Happy Friday, everyone. Welcome, welcome. Hope you're all having an amazing day so far. And as you're tuning in, I would love if you could turn your cameras on so I could see your beautiful faces. And let me know in the chat what you're most grateful for today. Welcome. I know some of you are just tuning in. For those of you tuning in, if you could turn your camera on, I'd love to see your beautiful faces. And let me know in the chat what you're most grateful for today. Joanne says, grateful for day three.

Yes.

I'm sure you're grateful to be fasting today after the loading days.

Those are.

Those are a piece of work. Let me know what you're grateful for. Great to see you all here. Hello, Nikki. Hi, Brianna. Hi, Mary. Haven't seen you in a while. Great to see you. Hi, Becca. Hi, Joanne, Melanie, Amanda, Tony. What are you grateful for today? Brianna says, I'm grateful for my husband and I. My husband and I got to enjoy coffee together this morning and be still for a few minutes. Yeah, it's those simple things that are so nice. Right. Looks like a beautiful sunny day where you are. Nikki says, I'm grateful for some deep and healing conversations that I've been having with my husband this week. He is now supporting my metabolic journey. Wow, that's great to hear. Becca says, grateful for a sunny day in the PNW and down another pound, 11 pounds total. Congratulations. That's great. Mary says, grateful for the weekend coming up. Yeah, always nice to have a weekend coming up. Rest and relax, spend time with loved ones. Break from work if you work.

Okay.

So I wanted to start off today with just some simple breathing. And this is a breathing practice that I use sometimes before bedtime just to kind to get me into a parasympathetic state, get me set up for a good night's sleep. So I invite you all to participate. It's just going to be very. A very, very simple breathing practice. We're going to basically inhale for six seconds. We'll hold for four seconds and then we'll exhale for eight seconds. Seconds. And I'll prompt you through this so that you know when to inhale, when to hold, when to exhale. And we'll just do that for a few minutes just to kind of get us set up here and then we'll move into our session today. So I invite you all to find a comfortable seat, close your eyes.

And.

Turn your camera if you like, for this part or you can keep it on whatever you're most Comfortable with. Just start to pay attention to your normal breath without changing it. Pay attention to your inhales, your exhales. Try to see where you're breathing into. Are you breathing from your chest, belly, ribs? Try to bring more awareness into the core quality of your breath. Is it shallow? Is it fast? Is it full? Now we're going to start our breathing practice here. Here. I want you to prepare to inhale through the nose.

Inhale.

And you're going to hold.

And you're.

Going to exhale through the nose. And you're going to inhale. Hold and exhale.

Inhale.

Old.

Exhale, Inhale, Hold. Exhale, Inhale.

Hold.

Exhale. And inhale. Hold and exhale.

Inhale.

Hold.

And exhale. Inhale.

Hold.

And exhale. Inhale through the nose. Hold and exhale. And now just come back to your regular breath. Whenever you feel comfortable, you can open your eyes. And you can turn your cameras back on. Okay, how was that for everyone? Always like to do a quick check in Brianna's doing, putting a thumbs up. Do you feel more calm, more relaxed? Okay. So the purpose of breathing and breath work is to really be able to come into the present moment, right? And yes, it is helpful for us to take that moment to breathe and be present, but really we want you to take that application into the real world, right? So whenever you're feeling overwhelmed or stressed and you want to react and you want to maybe reach for some bad habit, the purpose of the breath work is so that you can apply it in those scenarios in the real world. Okay. You can always come back to your breath, right. No matter where you are, you don't have to have your eyes closed. You can do that same cadence. You could do it right now, right. Without me even knowing. So the purpose of the breathing is to ground you in the present moment, to help you be more responsive rather than reactive. Okay. So it's a very powerful tool. And when you apply it and practice it dayto day, then I truly believe that it's a tool that you can use even when you're on maintenance, right. When you don't have these guard rails, so to speak, in terms of, you know, having a very structured way of eating, what to eat, when to eat, how much to eat. So when those guardrails are off and when you're in maintenance and you're introducing foods back in, and maybe you've had a really hard day and you want to reach for that bag of potato chips, let's say you want to be able to use these type of Practices to not be so reactive. Okay. And it's not just that application, but, you know, whatever application, whatever challenge you're facing in your life, breathing and breath work and mindfulness meditation, whatever you want to call it, has been clinically shown to reduce cortisol to help you deal with stress, to help increase blood flow to the prefrontal cortex, which is where we make our, know, higher executive decisions. Right. When we're in fight or flight, we operate from our hind brain, which is very reactive. So when we breathe, we bring more blood flow to the pref frontal cortex, which is responsible for more logical decision making. Who practices breathing and breath work on a daily basis or at least regular basis. Okay, good. See a few hands up. So I highly encourage you to make this part of your day to day practice. Right. As you can see, I think we did it for like three or four minutes. It did not take very long.

Right.

So the times of day that I find it most useful to do it is either first thing in the morning or before bedtime. Okay. Once your day gets started, I know it can be a lot more difficult to take that little pause. But first thing in the morning or before bedtime is a great time to kind of anchor your practice. Okay? So today I wanted to talk a little bit about. Some additional testing that we offer. So I know some of you have questions about that. I know many of you are enrolled in the, in the Light program or the Longevity program. And there is some testing that we do offer, which you can always do, you know, at the end of your program or during your program. So I just wanted to talk a little bit about that just because I've been getting some questions about it. And then of course we'll move into our Q and A and answer any questions that you have. So one of the tests that we do, and I find it very valuable, is a food inflammation test. So a food inflammation test is different from a food sensitivity test in that a food sensitivity test is, for any of you who may have done one is pretty much going to, you know, if you have leaky gut, then whatever you're eating is going to show up on your food sensitivity test. And it becomes very frustrating because, you know, you're kind of left with this long list of foods that you might be sensitive to and you're left with like, what the heck should I eat? Right? So a lot of people just don't action it and just, you know, continue eating what they're eating. Whereas a food inflammation test is actually looking at foods that are mounting an immune response. And so these foods, you know, are very specific for, you know, everyone's is going to be different. But the test that we run with our clients is, especially if you're in the Legacy program includes a food inflammation test and really tells us what foods your immune system is reacting to. And I guess the goal of the test is to identify those foods because they can be causing low grade inflammation. And these are foods that you might be eating every day. For example. I'll show you my test here. Just pull up my share screen here. So this was my test and you know, my plus four, which is severe reaction was spelt, which I, I don't eat anyways because I don't eat gluten and gluten is found in spelt. My high reaction foods were blueberry lettuce and snapper. And my moderate reaction foods were whole wheat, banana, cantaloupe, eggplant, cinnamon, swordfish and black tea. And I was actually putting banana and cinnamon in my daily smoothie almost every day. So when I cut it out, it's not that I felt like a huge difference for me particularly, but you know, these are foods that can be causing low grade inflammation that you might not even be aware of. So these are some foods like you know, whole wheat I wasn't eating, I'm vegetarian so I don't eat fish. But some of these foods I was eating on a daily basis. Right. For some people when they identify certain foods that they're mounting an immune response to, it can really help with resolving some long standing health issues or challenges that you might be having. Things like headaches or bloating or skin reactions or, or migraines. So always recommend, you know, of course you can go through the release phase first and then if you're really curious you could do this test afterwards if you wanted to. The second part of the test. So these are all the foods that this test tests for. This light green is a mild reaction. So you know, these ones I don't avoid, otherwise there would just, you know, be a lot more foods to avoid. So I still eat the these mild green ones but I do try my best to avoid the red, orange and yellow ones. The second part of the test, and this was really good for me to, to do was is a leaky gut or gut barrier panel. So it looks at various markers which can be indicative of leaky gut. So for me my zonulin and lipopolysaccharide was positive which is indicative of some sort of leaky gut. So I've been on a leaky gut protocol to help heal this. And the reason why this is important to identify is because leaky gut can contribute to a lot of chronic symptoms and diseases, even things like autoimmune disease. So, you know, it's. It's important for us to identify some of these things, especially if you want to dig a little deeper to really, you know, take that extra step. Right. Of course, we always want to lay the foundation with nutrition and lifestyle, which is the main focus of the program. But if you did want to dig deeper into some of these things down the road, then feel free to reach out to me. Okay. The other test that we do is a genomic test. So the nice thing about the genomic test is that it's a test that you do once, okay. Because your genes don't change. Right. So it's a test that you do once. And it gives us a lot of great insight in terms of how you specifically are wired. Right. So we all have different genetic predispositions, and the test that we look at is looking at certain genomic markers that are modifiable through lifestyle and nutrition. So no matter what comes back on that test, it's not like a death sentence. Right. You might have that genetic predisposition, but it doesn't mean that you're actually exhibiting that. Right. So an example is hypertension. You might have a genetic predisposition to high blood pressure or hypertension, but that doesn't mean that you have high blood pressure. Right. And then, of course, from a lifestyle and nutrition perspective, there's things that you can do to minimize your risk of expressing that gene. Right.

So.

The genomic test that we use looks at several different areas. So it looks at your cardiovascular genomics, your genomics with regards to your immune health, your hormones and fitness, diet and nutrition, sleep, longevity and mood and behavior. It can tell us a lot about whether you do well with fats or carbohydrates, whether you have a genetic predisposition towards gluten sensitivity, whether you have a genetic predisposition towards vitamin D. Poor vitamin D genetics. Right. I think there's over. I want to say, like, there's probably about 50 plus markers that it looks at, and like I said, it's something that you do once and now you know how you're wired. Right. So for some people, they might have a genetic predisposition towards higher levels of estrogen, which is important to know, because if your estrogen does get too high, especially if you're metabolizing it, not metabolizing it out, of your body very well, then you're at increased risk of things like breast cancer, especially if you have a history of breast cancer in your family. So by knowing that information, there are specific things that you can do from a nutrition and lifestyle perspective. For example, eliminating plastics, eliminating chemicals. Right. Switching to more natural cleaning products and personal care products. Right. Eating more organic, eating more cruciferous vegetables. Cruciferous vegetables help detoxify estrogen out of the body.

So.

So, you know, we kind of come up with a plan to help you optimize your genetics from a nutrition and lifestyle and perhaps supplement perspective to ensure that you have the best chance at not expressing your suboptimal genes. Okay. Of course, there's other tests that we can do. We can do a stool test, we can do hormone testing. So there are, you know, there's a whole gamut of testing, but those two are kind of, you know, really great ones to, to start off with for a lot of people. Okay. So if you, if you are interested in any of the testing, just reach out to me. You can send me an email. It's deepa become proof.com and I can give you more information about it and what it looks like to. To do it. If you're not part of the legacy program, for some of you on here, you are already in the process of doing the testing and have done done it and maybe awaiting some results. Excuse me, Sorry. So, yeah, so just reach out to me. So 23andMe is different. So it is not 23andMe. 23andMe just kind of gives you raw data and it doesn't really give you, in depth. Snp. It's called SNP details. So it doesn't really give you an interpretation, doesn't really tell you what to do with that testing. And it's not really looking at genomics, or it may be, but it's. You got to extrapolate the data and do a lot more work with it. Okay, Any questions about any of that? You can type in the chat or you can raise your zoom hand or your hand like this, and I can unmute you if you have more questions. Okay, Nikki, you have a question, Go ahead and unmute.

So I already know through food elimination, I have a ton of food sensitivities and then I pretty much have all the reflux triggers. I. All the foods I basically can't have. So I have a very limited diet. Is it still worth me going through that part of the testing to figure out the other ones? Because I was surprised by some of yours. And oh my gosh, if I had to give up cinnamon and bananas instead.

Like, oh, my God, what would I.

Be able to eat?

Yeah, I mean, that's up to you to, you know, determine, like, if you think it's valuable to know, know that information. And, you know, sometimes, like, there's overt reactions to certain foods that you've kind of identified, but there might be, like subclinical inflammation that might be occurring with certain foods that you might not be aware of.

Yeah, no, that's. I definitely want to do. I'm giving it all. I want to metabolically get all the deflame, my deflamation, my whole body, as much as possible. So.

Yeah.

Okay.

Yeah, yeah, I think I'm gonna do it all. Okay. Thank you.

You're very welcome. Yeah. So, like, when you identify some of those foods, it can really help with joint pains and bloating. As I said, sugar cravings, constipation, diarrhea, fatigue, insomnia, inflammation, weight related issues, anxiety, depression. Like all of those things are related to inflammation.

Absolutely. Yeah. Yeah. And I have a history. I'm a dental hygienist and I have impeccable home care, yet I have periodontal disease, So I know there's another component to this. So I want to rid it all.

So.

Okay.

Thank you.

You're welcome. Okay. And if you don't have questions about the testing, that's fine too. So we'll kind of open it up to some general Q and A as well. Once again, you can raise your hand or type it into zoom if you have any questions. How's everyone's program going so far? Give me an update. I know some of you are just starting. So for those of you who are a little further into your program, what are some of the things, positive things that you've experienced so far? I know Becca said she's down 11 pounds. Anyone else want to share? So, Mary, I think when you joined, you were in the longevity program. The one with the. Let me just double check. What's your last name, Mary? Otherwise I can't look you up. And if you did, let's say you did the longevity program and you wanted to do the testing, then you would. You could just pay the difference. Darcy. That's right. So you are in the light program. Vicki, you have a question, you can go ahead and unmute.

Thank you.

I'm sorry. Just take advantage of you. I have you.

Yeah, of course.

So I start loading tomorrow, but I am married to a type 1 diabetic and he wants to do it with me. But the loading part makes him very, very nervous because he's a very well controlled type 1 diabetic. So as a pharmacist, what do you think?

So we do have like a clean loading in the guide. So he could do that, like focus more on foods that are protein and fat rich rather than carb rich. You may still need to adjust the insulin a little bit because it is a lot of food, but those are some options to help stabilize the blood sugar a little more.

Okay.

And so, I mean, he's 5 10, he's 180 pounds. So we're not talking a lot of weight for him for weight loss for him either. It's just more of a deflammation and going through the experience for the program. Should he really try to go for the 5,000 calories? Because I'm only going for the 3, 500.

Yeah, I think that's 35 is fine.

And he could do the 3500 too.

Okay. Yeah.

Okay. Okay.

Thank you so much. You're welcome. And if he's not going so much for weight loss, he could probably, if he wants to lose five to ten pounds, once he's lost that, then he can increase the protein to five or six ounces after that.

Five to six. Okay.

Yep.

Perfect.

Thank you. Amanda, I saw your hand up. I don't know if you still have a question.

Morning.

Morning. How are you?

I guess it's morning for me, not.

Morning for you guys. We're afternoon now.

Yeah, I guess so. Well, Nikki, good luck on your loading days.

Tip.

Just eat throughout the whole day. Don't try to eat it in three meals. Like I underestimated the guide. So graze throughout the day. I'm not a grazer, but in order to get that many calories in, it's like, yeah, you just got to be a little, a little monster and just eat throughout the day. So anyway, the program's going really amazing. I, I did do all that testing. So for those of you that have either done it or have not, for me it was really worth it. And one of my best friends has gone through this program too, and she did the testing and her and are just geeking out on this program, like voice texting each other like 12 minute messages a day because we're like, energies are spiked and like procrastination lists are getting done and all that stuff. And she was telling me she's past the maintenance now and she sent me a video of herself the other day. She's like, don't share this with anybody. But she. She found out what her inflammation sensitivities are. And one of them, I think is for her is like, whole wheat or gluten. And she's in the middle of moving right now, and she just ended up getting, like, gluten or like, some sandwich or something from, like, a restaurant because she's just been so busy and she didn't have time to cook. But then the. And she's a small girl. Like, she's a. She's a fairly petite lady. And she sent me a video. And, like, the bloating and the inflammation is real. Like, she looked. She ate like, whatever this food was that was inflamed to her guts that she didn't know was a problem before. She was just used to living her life the way she was until she removed the stuff from her diet and, like, she looked like she was three months pregnant now. It went away overnight when she slept, but just kind of goes to show what our bodies are used to until you eliminate it or find out what it doesn't work. And it's. Even if you did an elimination diet or whatever, like, I totally support that. I just didn't have the patience to do that. I wanted somebody to tell me what was wrong, like, what's not working well. So I got those results. And it does surprise me. I'm a. I'm a farm girl at heart. I grew up on a dairy farm. And then one of the worst categories for me was protein that's found in dairy products. And I'm like, oh, but there's options. And it doesn't mean I can never have that stuff. It's just now knowing what I didn't know before to implement better decisions moving forward. And when you have the results of that test, you get to make better choices because you no longer can be a victim to those circumstances. You're now in full responsibility mode by knowing what does and does not work and then just taking those risks and choosing those foods that maybe do cause inflammation once in a while, but a lot less. So anyway, that's my insight on the testing. It's been extremely beneficial, even though I'm still in the six weeks, so I'm still eating no dairy anyways. But at the end of the day, at least now I know how to set myself up to win long term. Because that's the point for me for this program is not for, like, a quick fix, but, like, let's correct some of these habits and behaviors. And knowledge is powerful when you implement it. So that's my 2 cents on the testing. But yeah, no, it's been going great. I don't know how, how much I'm down. I'm not really tracking that close to maybe £12 or so, but feel really good. Starting to sleep much better at night, which it was like horrendous sleeping prior to. And my aura ring is just tracking everything. And I really never thought that the Oura ring was actually going to be like, I didn't care, like it was part of the package, but I just didn't care about it. But now I'm like, oh, I actually care more about this Oura ring tracking than I thought I would. So that's an added benefit as well if that ever interests you guys, if you don't have one that it's really neat to, to see like how you're sleeping and your oxygen levels and all that jazz. So anyways, I'm done ranting, but I totally support the testing if that's something you're on the fence about.

Thank you, Amanda. Yeah, it's. I think you hit the nail on the head. It's just like that personal empowerment. Right? It's knowing what you don't know. Right. And then you get to decide. Right. You get to make the choice whether you're gonna continue having that food or not. Right. And it may not be perfect all the time. Right. If you're in a pinch or traveling or something, but at least you're able to make a more informed decision. Becca, I know you had a question. Thanks for sharing, really appreciate it.

Yeah. Is it possible for you to review? I think you have three different levels of programs and I'm not even sure where I'm at, which one I'm at. I think I'm in the middle one.

Yes.

But I don't know the names of the programs and what they include and what they don't. I was just curious if you could kind of outlining that.

Yeah, one second. Let me pull that up. So these are the three programs. So some people are in the light. So this is more of a group based program. You get the weekly Q and A. Do you get direct messaging access? And you know, a lot of these tools here that are outlined. And then the longevity. The difference is that you get the one on one consultations, not just the group Q and A's. You get the Oura ring and the sleep kit. And then the legacy is everything that the longevity includes, but it also includes the testing that I went through, plus two one hour consults to go through the results of the testing. Okay. And, and I, I know some of you have asked, like, if you're in the longevity and you want to do the testing, you can, you know, just. We can subtract the difference. Same thing with the light. If you're in the light and you want to do the testing, then we can always do this, you know, down the road if, if it's a good fit for you or if you're interested in it. Okay. So you don't have to do everything all up front if you don't want to. You can, you know, do it in pieces if you wish as well. Food sensitivity tests. So it is not covered by ohip, unfortunately. How are you doing, Joanne? I know you started you're on day three today. Correct. You could go ahead and unmute.

If.

You'Re on your computer. It's bottom left.

Sorry, the whole picture disappeared.

No worries.

I'm doing good. I'm just prepping my shrimp and vegetables for my first meal.

Okay, good. Excellent. Yeah. So I'm sure you're happy to fast today.

Oh, my gosh. It's the worst feeling ever to think you have to still get more calories in, but you're ready to explode.

Exactly. Right. It's like, how am I gonna do this? But it's very strategic. So you're. Yeah, just make sure, you know, for the release phase, make sure you're drinking lots of water and sticking to the two meals. So the two meals are within an eight hour window. I kind of let people decide what that eight hour window is. Just try to keep it consistent from day to day as much as possible. But basically, you know, you'll be doing the 4 ounces of protein, 4 ounces of non free vegetables, 4 ounces of fruit, unlimited amount of free vegetables.

And if it's raw, it's 5 ounces. Right when you're before.

Exactly. Yeah, yeah. So the 4 ounces is what it weighs in its final state. Okay. In terms of what you're consuming. So, yeah, you'll weigh out about 5 ounces because when you cook it, it shrinks a little bit. Make sure you put a little of. A little bit of salt in your water as well. That can really help with. Sometimes some people feel a bit dizzy because as you become more sensitive to insulin, you actually waste a lot of salt. So you want to make sure you're replenishing that salt that you've lost. And then make sure you fill out your daily journals. Right. It helps us just.

Yeah, I'm good at journaling.

Okay, good.

Helps us I'm sure Annalisa is like, oh, my God, this one's writing a book.

That's okay. The more detail, like, the better. Right? So, yeah, feel free to add details if you wish. And yeah, it's basically you'll Continue that for 42 days, up or up until day 42. Make sure you take your sprays as well.

Set reminder thing where I had to set a reminder.

Yeah, you have to set a reminder.

Used to the middle one for sure.

Yes, exactly. So the morning one and the night one are a bit easier, but the middle one, set a reminder. It's five sprays three times a day on the release phase. And then, you know, tune into the weekly Q and A's, especially as you kind of get closer to the maintenance. We'll talk a little bit about that as well.

Right. Because I want to do the maintenance, then do it again.

Yep, yep. So after four weeks at a, you have to wait four weeks minimum, and then you can do another round of the release phase.

Excellent, Excellent. I'm excited about it all.

Yeah, I'm excited for you too. Good. What other questions do you all have?

Oh, one question. The little app in practice. Better. That's eight ounce glasses. Correct. That it's tracking.

Okay.

And your glass that you provide is 16 ounces.

Correct. If you fill it with top at 16 ounces.

Okay.

They want to try to get at least minimum 80 ounces.

Yeah, I've been doing 110, 120, so.

Okay, good. Excellent. And try to do more of it earlier in the day so you're not operating, waking up.

Yeah.

Too much.

Exactly.

So if you want the recordings of all the Q and as, let me send that link. You can find them all at that link that I just put in the chat. Hey, what other questions do you all have? Questions, comments, Any area where you're struggling. Nikki, you can go ahead and unmute.

This is silly. But water saute, is that just in sauteing without an oil, just using basically water.

Correct. Yep.

But in a saute fashion.

Okay.

So you can use water or you can use broth. No bone broth, though. So you can use chicken broth, you can use vegetable broth, you can use beef broth as well. And you don't have to just use water. The broth will add a little bit more flavor. Yeah.

Why? Why no bone broth?

Bone broth is a little bit more on the fattier side. So, you know, on the release phase, of course, we want you to avoid fats for a period of time.

Sure.

That's why no bone broth.

Okay. Nobody else has questions. I have a whole list here. We already got to the LD testing release phase. I. I don't know where I missed it, but why such a high intake? Why are we loading up on calories or for the. What's the purpose?

So the way I like to describe it, it's kind of like a bear, right? So in the summertime, bear eats a bunch of food and then goes into hibernation. So you're kind of loading up on a bunch of calories to kind of last you for those 40 days where you're. You're naturally eating lower calorie. Right. So it is. The release phase is lower calorie, but it's nutrient dense. Right. Also with the loading phase, another purpose of it is to really maximize on something called the thermogenic effect of food. So when you eat a lot of food, it actually ramps up your metabolism a little bit. So we're trying to take advantage of that as well. Okay, I do remember the.

The bear analogy now that you said that.

Okay. But that's perfect.

Thank you for the review.

Yeah, no worries.

My other question, I already figured out the answer to.

Why.

Why no coconut oil or avocado oil during the release phase.

Just because we don't want you to have added fat, Any added fat. So the purpose of that is that we're really trying to give your liver and gallbladder a bit of a break. So we give your liver and gallbladder a bit of a break because most people's livers and gallbladders are overburdened. So it's just a temporary reduction in fat. And then also for people who are doing the program for weight loss purposes, it is really trying to tap into your body's own fat stores as a fuel source rather than getting them exogenously sleep.

Yep, yep, yep.

And I knew that last one. This is a great one for you. Specifically, if I have been using Miralax every day because of ibs, which it's not really ibs, it's really food intolerances, especially gluten being such a binder food, when could I start flirting with getting rid of my daily Miralax? What part of this. What's that?

Are you experiencing constipation?

If I don't use Miralax and I cheat and have any gluten, absolutely. But I've been pretty well controlled for a while, so I kind of do it maybe five days a week.

Have you tried citrate instead?

No.

So I would try magnesium citrate instead. So.

Okay. I do take a magnesium pill every day.

Yeah. So Mag.

But that's not. Oh, go ahead. I'm sorry.

Trait is a powder form which specifically helps with constipation. Are you in the US or Canada?

US.

So you could maybe try opening. I don't know if you have any supplement accounts, but this is the one I put in the chat that I recommend.

Thank you.

You're welcome.

Okay, so try that. And so maybe try eliminating the Miralax. Try the magnesium sulfate citrate. Not sulfate citrate. And see how my body acts. Yeah.

So I would just slowly decrease the Miralax. Don't stop it like abruptly. Like maybe start, you know, instead of five days a week, you use it four days a week and then, you know, a week later you reduce it to three days and so on and so on, so forth.

Awesome. That'd be so great.

Okay.

I'm hopeful.

Thank you.

Yes, you're welcome. I know Joanne put a few questions here in the chat. So is there a thing as too many free vegetables? So there are unlimited. Vegetables are very high in fiber and water. So you know, if you eat too much, you are going to start feeling full. So that's going to kind of be your barometer that. Oh, I feel feel full. Right. Okay. And then the other one, what is the average daily caloric intake during the release phase? It's about eight to eight hundred to a thousand. And so that's why we also recommend no intense activity. So just basically walks, stretching, things like that. And then you know, you, that's how much you're consuming. But then you're also liberating calories as a fuel source when you tap into your own body's fat stores. Right. So you're using your body's own fat stores as a source of calorie and source of energy as well. So it's 800 to a thousand from food plus whatever. You're burning fat, you're burning. Amanda, go ahead and unmute.

So I'm being proactive and maybe this is like maybe a one on one conversation, but I'm sure other people are going to have this question too. I'm going to be heading into maintenance in like three weeks or so, but I will be past week seven, which I read in the manual. You know, you start introducing fats in week seven and what have you. However, I am also flying out to Halifax for a family trip.

Okay.

Uh, I'm aware of my decisions. I'm aware of my inflammation sensitivities But I also wanted to ask, like, I'm not much of a drinker, but I do plan on enjoying a couple of beverages even though I'll be in week 8.8ish. What would you recommend for that? Given that I don't want to like it be high caloric and I don't want it to be super detrimental. But I also kind of want to enjoy myself at the same time and not over indulge. But I do want to have a cocktail or two. And it doesn't have to be sugar. But I wanted to get your advice on how I can set myself up to also enjoy my trip but not go backwards.

So great question. So you could do something like a vodka soda, like something, some sort of beverage that is not high sugar, red wine or white wine. Really pay attention to your aura data because you'll see how alcohol will impact you.

Yay.

So that, you know, with the, with the maintenance phase, like, people will be like, can I do this? Can I try that? Like, try it. Right? Like the only way for you to know is to try it. And then when you try it, really try to pay attention to how you feel. Right. And then you have the added benefit of having the oura ring. So you can actually see objectively how when you do something different, how that impacts your numbers. Right. From a sleep perspective. Hrv, resting heart rate. So typically for most people when they have alcohol, they. Their HRV decreases, resting heart increases, REM sleep and deep sleep will drastically decrease. So, you know, these are just some things for you to pay attention to. Right. But typically, you know, try to choose something I would say without sugar. And then I think quantity is important too. Right. Like, you know, having like one or two drinks versus like three or four. Right, Right.

I don't plan on going crazy. I didn't invest into this program to go off the rails personally. I just wanted to also set myself up so because this is a lifestyle change for me. Like, I'm not interested in like never having another drink again or never having dessert. It's just a matter of like teaching myself different mental habits. And one of these is like being in social settings where I can control what I consume, but also do it in a way that's like fun but not detrimental. Not that I need booze to have fun, but I mean like, it's gonna happen in Halifax on occasion. So I just thought I'd get your advice. So I appreciate your insight. And I see on the chat too, Brianna had mentioned a couple comments, so thank you.

Yeah. And I. I also like, in terms of. So, like, the purpose. So we talked about, like, the purpose of the loading phase.

Right.

The purpose of the release phase is to really give your body a chance to heal, shift into that parasympathetic state, decrease inflammation for people who need to lose weight, really, you know, tap into that weight loss. So the more you stick to the release phase, the better that your results are going to be. Right. And that's why we have it outlined in a very specific way. And it's a short period of time. It's six weeks. Of course, there might be a couple of social events here or there. I had a conversation with someone last week, and, you know, I told her that if her goal is she wants to lose, like, you know, 15, 20 pounds. So I told her that the more you stick to it, even if there's a social event and you can control it, the better. And that's not the purpose in the maintenance phase. Right. The purpose in the maintenance phase is that you want to stick to something similar to the release phase. I would say like 80 to 90, close. I would say 90% of the time. And then that 10%, like, if you're traveling, right, like Amanda is going to Halifax, or if you have a birthday party or a wedding, like, you should be able to have that 10% leeway. I think that's healthy, right. Instead of being so obsessive, right. About your food, there's healthier choices that you can make. But, you know, you don't have to necessarily be, quote, unquote, perfect, right. And you'll notice your numbers will tell you that, okay, I went to a wedding. Maybe I indulged in some cake or whatever it is. And you know what? The number on the scale didn't really go up that much. That's not to say that you do it every day or every week, but it just goes to show you that, you know, you can still enjoy things and not, you know, have your numbers go completely off the rails. For some people, they might eat something and if it's really inflammatory for their body, they may gain three or four pounds even though they didn't have three or four pounds of cake. And then that's a learning opportunity for you. That, wow, that really caused a lot of inflammation in my body. Right. And it's a journey, right? So over time, there might be things that become non negotiables for you. Right. So for us, a non negotiable is gluten. So we went to Italy last year, and everyone's like, how the hell did you stay gluten free? Well, that's a non negotiable for us. And actually it was not that difficult. It's actually easier in my opinion to be gluten free in Italy because they have very stringent rules and like it's very, they're very gluten conscious. A lot of people have celiac disease there. So you know, there's always choices, right? So over time, as you go through your health journey, you might, you know, have certain non negotiables, right? For some people it might be dairy, for some people it might be, you know, food dyes or whatever it is. So you evolve, right, as you go through this, this journey of health, right. And you learn things about yourself and you refine and you re like retune, right? So it's a journey, it's not a destination, Right. It's a day to day you know, learning and commitment to your health. Right. Like Amanda said, it's not, she's not doing this 10 week program. It's a lifestyle choice. Right. So that's really what we want you to take away from this program, right? Is the increased level of awareness that you have, right? Because once you know something, once you know better, you do better, right? So that's the goal of the main goal of the program. Okay, What other questions do you all have? Eka, go ahead and unmute.

Kind of a similar question. I have travel in the summertime and I had scheduled everything out based on what we're supposed to add in the maintenance phase. And I'm basically going to leave for my vacation and I, I have to be in a camper van so I have to bring camp food, if that makes sense. So it's all sort of, it's going to be gluten free, but it's definitely like, I would say processed. Like I'm getting gluten free noodles, making a lot of soups. That's what I'm hoping to do and God knows what else I'm going to try to do. Can I shrink to this 10 weeks of maintenance? Can I somehow like shrink it so that I can hit my 10 weeks completing my 10 weeks before my trip? So I, I can. Because I know this week 10 is when you add in process or packaged foods and dairy and eggs.

So that's not like a requirement, it's just if you want to try it and see how it impacts your body, right. So if you're going to be in a camper van, like do you have access to a fridge or Anything like that. Like, are you going to be doing your groceries beforehand? And do you have a fridge? Like how.

I think it's a very, very small fridge in the camper van. And then I'm going to bring a suitcase full of my own food. But it's all packaged. It has to be packaged, right?

So there are cleaner versions of packaged foods now. Like you're. Are you in the U.S. or Canada? I'm in U.S. in the U.S. okay.

Oh, but the camper van is in Iceland.

Okay. Okay. So they don't have great suitcase.

Yeah, yeah.

Okay. So Nikki says I can't. Gluten free, dairy free every summer. Foil packets are my favorites. You can do it without process foods easily. I'll send you my recipe. Okay, that's good. She's going to Iceland, so I don't know if it's possible with. Yeah, but I'll. There are some packaged foods companies now that like, even for people who like, you know, camping type of packaged foods. I'll send you a few of the brands. I can't recall them offhand right now and yeah, I'll message those over to you. Let me make a note.

So is it. Do you think it's better for me to just follow the one week at a time introducing. I gotta look here like week seven, add fats. Week eight, add exercise. Week nine, actually, the week that I add exercise, maybe I can. Well anyway, and then add starch. Week nine and then week ten, I'm, you know, I'm already on vacation on week nine. So that's why I was asking, like, can I shrink those weeks so that I hit all the introductions of everything? Okay.

Like you want to introduce back on maintenance the foods that you eat. Right? So like for the fats, for example, if you don't eat salmon, then you don't introduce salmon it. Right. So you can do it faster as well.

Oh, good, good, good. And then we're supposed to just do one new food each day?

Typically. Yeah, typically you want to do one new food each day. But you know, sometimes it, you know, sometimes it, it's hard to do that. Right. Especially if you're traveling. But try your best, right? So you can kind of really.

You.

Can, you can figure out what you're reacting to if you are having a reaction.

Okay. And when you say reaction, I won't, I'll probably have my order ring, but I won't have a scale, I guess.

So the main thing, you always want to pay attention to your body, right. Like, did you feel like you had a headache or a skin reaction or bloating. Right. Like those type of things.

Okay, that makes sense.

Yeah.

Thank you. Welcome.

Okay, well, we are at the top of the hour, so any other questions. Or we get going, make sure you all get outside, get some sunshine, and I guess we will meet back next Friday. Okay, Have a great rest of your day, everyone. See you next Friday. Brianna, I don't know if you have the coupon code or not, but there is a Coupon code for 10% off. Yeah. Okay, awesome. Hey, everyone, have a great day. We'll see you next week. Bye.