Weekly Living Light MRP Q & A [March 22, 2024]

Sam.

Good afternoon, friends. Welcome, welcome. Happy Friday. How is everyone doing today? Good. Okay, so if we could type in the chat, what are we grateful for today? Let me know in the chat what you're grateful for today. Just going to send a reminder that we've started. Okay, so Brooke says, springtime here. Cherry blossoms in bloom. Beautiful. Michael says for attending the meeting. Ingrid says grateful for good morning coffee. Stanley says, getting over my cold in just two days. Or Hana says doing meaningful work. Okay, awesome. Welcome, Trisha. Welcome. Ed. Welcome. Lena. Welcome. Brooke. Welcome. Beverly. Lots, lots of people joining us today. Awesome. Welcome, Miriam. Welcome. Nancy. Welcome.

Barb.

Hey, welcome, welcome. For those of you who are just joining us, type in the chat what you're grateful for today. And we'll get started in just a minute here. Sat off with a little bit of mindful breathing. Oh, just wherever you are. I know sometimes some of you are driving while you're listening to this, but if you have an opportunity to then find a comfortable seat wherever you are and just to pay attention to your breath, to your inhale and your exhale. And I invite you to close your eyes, Become more present to your surroundings, your internal state of being. Drop your shoulders, relax your jaw, relax your forehead. Get your feet planted on the ground and really take this moment. Moment to take a pause and give yourself a few moments of presence and peace and calm. And pay attention to your inhale as it goes in and out through your nose. And you want to start to lengthen those inhales and exhales. Try to inhale for about 5 to 6 seconds. Pause at the top and exhale for about 5 to 6 seconds. Inhale through the nose. Exhale through the nose. Try to let all your thoughts go like clouds passing through in the sky. As soon as you get wound up in a thought, just come back to your breath and let it go. In through the nose and out through the nose. And just take another three to four breaths at your own pace. Okay. As you're finishing up, you can open your eyes. Come back to the. Hey. So for those of you who are able to take that moment of calm and relaxation for yourself, how do you feel? Tell me how you feel. Do you feel more relaxed? Do you feel more grounded? Do you feel more centered? Tell me how you feel in the chat. Oh, Beverly, hope you. Wishing you a speedy recovery. Ed says he feels more calm. Ingrid says more peaceful. Latricia says I feel more relaxed. Okay. And this is something, as you can see, it didn't take very long. Right? It's just a Few simple, mindful breaths. Extending that inhale, extending that exhale can really go a long way. Right. And these are pauses that you can take throughout your day. These are pauses that you know you can take even when you're in a conversation with someone or on a zoom meeting. Right. You don't have to close your eyes. You can just pay more attention to your. Your breathing. Right. Pay more attention to how you're breathing. Are you breathing from your nose? Are you breathing from your mouth? Are you taking short inhales and exhales? Are you, are your shoulders hiked up when you're breathing? Right. And the reason why we start These Q&As off whenever we can with mindful breathing is because breathing is one of the most powerful ways to shift your nervous system into a more parasympathetic state. And the parasympathetic state is where our body does all its healing, repair, regeneration. It's when we can decrease cortisol levels in the body. When we decrease cortisol, we're improving insulin sensitivity, which then helps us to improve our ability to respond to glucose and helps us maintain a healthy weight. Okay. So that's just one of the many benefits of breathing properly and focusing on breathing through the nose. When we breathe through the nose, we increase nitric oxide production. Nitric oxide is a natural vasodilator, so helps improve blood pressure, helps improve blood flow to all parts of our body. So we really want to make sure that we're breathing properly throughout the day. Okay. Beverly says I've been doing a lot of intentional breathing since Sunday. Good. Yes. To help you heal faster too. Right. Okay. So today I did just kind of keeping in line with this theme of breathing and stress. I wanted to talk a little bit about stress. So stress is something that I think almost all of us encounter. Right. Whether it's on a day to day basis, whether it's, you know, periodically throughout the week or month. I think just living in this western society, we all have some form of stress. Would you all agree, raise your hand or type. Yes. If you have stress. Yeah. And stress comes in different forms. Right. It comes in the physical form. Right. If you have an injury or, you know, if you've had recent surgery, that's a stressor on the body. Stress can come in the chemical form. So if you're exposed to a lot of toxins, if you're not eating organic, or if you're exposed to a lot of chemical cleaners and personal care products, if you eat inflammatory foods, that's a Stress around the body. And then of course, you know, we all know about emotional stress, right? So there's a term called allostatic load. Have any of you heard of allostatic load? So allostatic load is the. We're all kind of born with a different size bucket, okay? Some of us have a bucket that might be, let's say, you know, 500 mils versus some of us might have a bucket that's a liter, right? So of course, the bucket that's the leader has more capacity, right? In addition to this different size bucket that we all have, we also have a drainage hole at the bottom of these buckets. Some of us have a bigger drainage hole, some of us have a smaller drainage hole. Okay? So if we were to put these two buckets outside on a rainy day, which bucket, assuming that we have the same drainage hole, which bucket would start to overflow quicker? It would be the smaller one, right? So think of the raindrops as stress, okay? So as, as the rain fills up the bucket, those are all the different stressors in our lives that accumulate day by day, week by week, month by month, year by year. And when the bucket overflows, that's when many of us may start to experience certain symptoms with our health, right? So as you all know, when it comes to something like diabetes or even heart disease, it doesn't happen overnight, Right? It's a process that's happening on a day by day basis years in advance to you getting that diagnosis. Okay? So the goal is to try to empty out this bucket as much as possible. And the way we empty out this bucket is by prioritizing our health. So when we sleep properly, when we prioritize sleep, when we eat a whole food, anti inflammatory diet, when we move our bodies, when we get outside for a nice walk, when we get natural daylight exposure, these are all ways for us to empty out this bucket. Because all of those things put you into a parasympathetic state. And so that's one of the reasons why this program is so effective. It's because we're really having you focus on shifting your body into that parasympathetic state. Okay, so I'm just going to go through, let me just pull up the slides. And so the goal, you know, you know, it's almost impossible to get rid of stress, right? I don't think that's happening for any of us. Right? So the goal is for us to become more resilient to stress. Okay, so let me just refresh all your memories. I'm sure, you've all seen this diagram here, but this here is the two arms of your nervous system. Okay? The sympathetic division is the fight or flight, and the parasympathetic division is the rest. Repair, regenerate, and reproduce. And so if you're predominantly in fight or flight, and if that bucket is overflowing, so to speak, then these are some of the physiological reactions that are going to happen. So number one is your pupils will be always dilated. So this is. Oops, sorry, this is someone you. You. You may be experiencing this or someone you know, where they go outside, even if it's a cloudy day, and they instantly need sungl. And when your pupils dilate, that means there's too much light coming into your eyes, which is why you feel like you always need sunglasses. Okay? So think of a lion, right? If a lion walked into this room, my body would instantly go into fight or flight, so my pupils would instantly dilate because I need to receive more information so I can escape that danger. Okay? So the fight or flight response is normal for us to undergo under acute stress, but when it's chronically activated, that's not normal. Okay? We should only be activating the fight or flight in those acute life or death situations. Okay? But the problem with most people is they're constantly in fight or flight. When you're constantly in fight or fight or flight, you're also going to. Many of you may have experienced in the past a dry mouth because digestion is not important when you're in fight or flight. Okay? If a lion was chasing you, eating a meal is not important. So saliva production is inhibited, okay? Your stomach, pancreas and intestine function is also inhibited because once again, digestion is not important. So if you're chronically in fight or flight and you're having digestive issues, maybe some bloating, you feel like you're not digesting your food properly, maybe some abdominal pain. It's most likely due to being in fight or flight while you're eating your meal. Okay? Heart rate accelerates when you're in fight or flight because your. Your heart needs to pump more blood to the arms and the legs so that you can run away from this lion. Okay? Glucose gets released from the liver, okay? So this is why chronically, over time, if you are activating fight or flight, then you may start to experience weight gain around the belly because glucose gets released in response to cortisol. Okay? Another thing that happens commonly, it's, you know, very common phenomenon these days is infertility. Reproduction shuts down, right? All your reproductive organs are going to shut down when you're in fight, orf, flight. So the goal really is to try to be in the rest, repair, regenerate, reproduce, and the parasympathetic division as much as possible, okay? And one of the most powerful ways to do that, as I said, is focusing on breathing and getting more into that parasympathetic state through longer exhales and longer inhales through the nose. So once again, parasympathetic rest, digest, repair, regenerate, heal, calm, relaxed, happy and sympathetic is fight or flight, worry, anxiety, anger, and a stressed out state. And your nervous system can only be in one of these two states, okay? It's like a light switch can't be on and off at the same time. The light switch either on or it's off. Okay?

So.

These are just some of the things that I just went through in terms of what happens when we activate our parasympathetic versus our sympathetic state. Okay? In sympathetic state, you decrease blood flow to the digestive system. 80% of our immune system lies in the digestive system, so there results in poor immune function. You drive blood flow away from our detoxification organs as well, which is our liver and kidneys. Okay? So we have poor detox, low thyroid function, increased blood sugar, increased blood pressure, weight around the midsection, poor sleep, okay? And when we pay more conscious attention to the way we breathe, we're also activating our vagus nerve. The vagus nerve is the largest nerve in the body. It runs from the back of the brainstem all the way in through your abdominal organs. Vagus in Latin means wanderer. So this nerve is the wanderer, right? It wanders through your trunk organs and it really helps to provide stimulation to your trunk organs. So this is why people who have a sluggish vagal nerve may experience constipation, because one of the main functions of the vagus nerve is to increase contractility of the bowels. So when we stimulate the vagus nerve, we improve not just our parasympathetic state, but we also improve our digestive function and improve constipation as well. Okay? So some ways to shift into the parasympathetic state are once again, as I said, stimulating your vagus nerve. So that can be through breathing. Humming is also a very powerful way to stimulate your vagus nerve. So a simple humor, a breathing exercise that you can do is to breathe in through the nose. And then as you exhale, you kind of hum and you make your Whole face vibrate. And when we hum like that, we also increase nitric oxide production. I think it's like 10 or 15 fold. Okay, so humming is very, very powerful with regards to stimulating your vagus nerve and increasing nitric oxide production. Going for a walk, doing something you enjoy. Gardening, Creativity. Right. So what are things you like to do when you were younger? Did you like to read? Did you like to ride your bike? Did you like to do art? Right. Observe children. Children are, you know, very good at being in the parasympathetic state. Right. They don't have the kind of stress that we do. Right. When was the last time you did something creative? Okay. Napping, prioritizing, rest. Taking a quick 15 minute rest in the middle of the day can go a long way. There's something called non sleep. Sorry, it's called, it's. Well, I know the, the yogic term is yoga nidra, so it's non sleep, deep rest. Yoga nidra is a very powerful way to take a little pause in the middle of the shift your body into a parasympathetic state. I can post a few YouTube videos in the chat in a minute here that you can listen to to take that little 15 minute pause and practice yoga nidra. Okay. When, if any of you have done yoga before, that last pose called Savasana. Yoga Nidra is kind of an extended version of Savasana. So I don't know if any of you have done yoga before, but that last pose can really put you into a deep relaxed state. So yoga Nidra is like even more a deeper state that you get into. Okay. Listen to music journal. Practice breathing and breath work. Okay. Some breath work techniques that we've done before. We've done box breathing here, which is four seconds on the inhale, four second hold, four second exhale, four second hold at the bottom of the exhale, taking ten conscious breaths. Okay. Extending the exhale is also very powerful. So taking an inhale for four second, holding for four second, and then exhaling for eight seconds, when we extend the exhale, we shift our body into that parasympathetic state as well. Okay. And then there's the SANE technique to help you with emotional stress are also known as the rain technique. So SANE stands for stop. Allow the emotion to pass through. Investigate where the emotion is in the body. For many of us, almost everyone, you may not just be aware of it, but we hold emotions in our body. Right. For me, when I get more stressed, I get a lot of tension in my neck area. Okay, so where do you hold your stress? Is it in your stomach? Is it in your chest? Is it in your neck? And then non identify. Watch the emotion happening but don't become it. Okay, so tips for stress relief. As I said, the breathing technique, Squeezing tight ball. Another great form of stress release is myofascial release. So our fascia is a web which basically holds our whole body together. Okay. It's a very, it's if you've ever, you know, handled any form of animal protein when you, for, for example, when you're preparing like a chicken breast, it's that white sheath that kind of surrounds the, the protein, that's fascia. Okay. So the fascia really holds our whole body together. And fascial release is a great way to relieve stress. So the way you do fascial release is with therapy balls. So I'll show you in a second here what they look like and how you can use them. I use them quite frequently. I try to use them. I was just using them yesterday night with my son. I was showing him how to stretch and you know, release fascia so he can be a better basketball player. You know, realizing that the only person responsible for how you feel and your stress is you. Okay. Trying to live in the now as much as possible. Okay. Do a brain dump. Write down all your thoughts and feeling feelings. This is a great practice to do at the end of the night, especially if you have trouble falling asleep because you have a racing mind. Okay. Practicing meditation. Yoga is a great way to relieve stress. Connecting with nature. So going on a nice forest walk, spending time in the sun. This is why when we visit a sunny location with a nice beach, we instantly feel less stress. Okay. Dim your lighting in the evening, even on your screens. Right? Our screens can be very stimulating and can really activate the fight or flight. Okay. Practice gratitude. Okay. There's something called a five minute journal, which is something you can use on a daily basis to practice gratitude. And practicing gratitude rewires the brain towards more positive experiences. There's some also something called heart math. I don't know if any of you have heard of heart math, but heart math is a great tool that you can use to build stress resilience. And I'll show that to you in a minute here too. Use the 5555 rule. So if something stressful happens to you, really try to shift the perspective. Okay. So most of our stress is self induced and most of our stress is things that when we put into practice is really not a big deal. Right? Of course there are the big Stressors, which I'm not negating, but most of our stress are these little things that we kind of hang on to. And the 5, 5, 5, 5 rule is in 5 minutes will you be upset about whatever you're stressed about. In five hours, will you be upset about whatever you're stressed about? In five days, will you be upset about whatever you're stressed about? In five months will you be stressed about, you know, upset about whatever you're stressed about. And then in five years will you be affected by whatever you're stressed about in the present moment? And for most people within five hours, most of the stress that they're hanging on to is probably irrelevant at that point. Okay, so the more you practice some of these techniques, the, the easier they'll be, the more resilient you'll be distressed, the more you'll be able to shake things off a little easier and not hang on to the stress. That's really what can impact your long term health, is when you hang on to stresses. Okay, so let me show you, I know there's a few questions. I'm going to take those in just a minute here, let me show you the therapy balls that I use and I'll drop a link in the chat for. And as I'm finding these resources, if you have any questions then you can type them in the chat.

So.

Okay, so these are the therapy balls that I use. And these are basically like, you know, many like to go see a massage therapists and it may not be feasible to do that very often. Right. But when you have these massage therapy balls you can give yourself a massage on a daily basis. Okay, so I have the whole kit which I feel like is the most bang for your buck. You get the whole kit here you get a book as well which teaches you how to use the balls. So for many of you, you know, there's lots of stories in this book about people who have had chronic pain related issues and within a few short weeks of using these balls, the pain has pretty much disappeared. Okay, so I'll put the link in the chat and then the other resource I was mentioning was HeartMath. So HeartMath, this is, you know, basically you clip it onto your ear and then you download an app and it basically prompts you on how to breathe and increase something called heart rate variability. Heart rate variability is a measure of how resilient you are to stress. So it trains heart rate variability. Okay. And over time we can improve our HRV and coherence through this tool. And the goal is for us to have a higher heart rate variability and be more coherent. So this looks like a very jagged pattern here. And when we increase hrv, our breathing and our heart rate variability is more in sync. Okay. And so there's been studies conducted with over 14,000 people and it's shown heartmath has been shown to improve mental and emotional well being in just six to nine weeks. So helps improve emotional vitality by 27%, sleep by 36%, calmness by 49%, and it also reduces anxiety and depression by 67%. So if this is something that you struggle with, this is a great tool. Improves fatigue by 53% and decreases anger by 67%. So I know there was a few questions. Brooke, I know you had a question. You can go ahead and unmute.

You actually answered it. Because I was wondering if there's ever a time when you're completely not in sympathetic and not in the other one, parasympathetic. Are you ever just like in this Zen state of balance?

Yeah. So that state is probably more parasympathetic in terms of, you know, what you're describing there. Like I said, it's hard to be in both states at the same time. It's either one or the other. So Miriam's asking, can you remind me of the benefits of nitric oxide? So nitric oxide is naturally produced when we breathe through our nose. And when we hum, it's called buzz breath, we drastically increase nitric oxide production. And so it is a natural vasodilator. So it dilates the blood vessels and it helps to improve blood pressure. It also, nitric oxide is a natural antiviral, antibacterial and antifungal. So when we're breathing air, know the last few years there's been, you know, we all know about COVID Covid is an airborne virus. And so when you breathe through your nose, you can actually kill CO on contact if you have good nitric oxide levels. Okay, so there is a, if you, if you want to know whether you have good nitric oxide levels or not, let me pull up the link here. But there is a company that we use called Berkeley Life. I'll put the link in the chat and I'm going to share my screen. So Berkeley Life is a company that sells nitric oxide support. So you can test, get these nitric oxide test strips. So basically first thing in the morning, you could test your nitric oxide levels. So, you know, if the test strip you, you put it on your tongue and you just kind of rest it there for a few, few minutes and then you fold the strip in half and the, the pad where you put your. Put in your mouth touches the, the pad on the other side. So you, you make them touch together and you hold it there for just a few seconds. And then the pad where your saliva is will change color. So this here, if you can see, this is the target range. So it should turn this dark pink color. And if it's anything less than that, that means you're probably deficient in nitric oxide. So one of the foods that really helps to increase nitric oxide is beets and leafy greens. Okay, so leafy greens and beets are really going to help you increase your nitric oxide production in addition to breathing properly. Okay, so these are the strips. And then if you are low in nitric oxide with, if you test yourself and you're low, then there's a nitric oxide support supplement that, that you can take, which, you know, it does have vitamin C, magnesium, and then it has a proprietary blend of, of things like beetroot powder and other things in it that help improve nitric oxide production. Okay, so Barb was asking, are these slides available in our practice Better? Yes. So for all of you, you have access to the program modules, so if you haven't accessed those, I highly encourage you to take a look at them. You get an email reminder every week of a new module being released. So you do have a copy of the slides in the practice Better program modules. And what other questions do you all have? Questions, comments? Are there ways to measure if inflammation has gone down besides how I feel? Great question, Ingrid. So one of the main inflammatory markers that can be tested through blood work is C reactive protein. It, you know, for a lot of people, they do like to get baseline blood work before they start this program. So there is some blood work. You know, if, if you didn't get the baseline blood work, you can still ask your doctor for it. It's called crp. C reactive protein. I'll put that in the chat. And what other questions do you have? Questions, comments. How's everyone's program going so far? I know some of you are just starting and some of you are newer to the program. Some of you have already completed your program. Melissa says, I wish I did baseline everything before I start. Did. Okay, so Ingrid's asking about inflammatory foods and nightshade. So the main inflammatory foods are going to be gluten, sugar, and for some people, not everyone, dairy. Okay. Now nightshades are a type of vegetable or actually A lot of them are fruits, if you think about it technically. But the nightshade vegetables are tomatoes, potatoes, eggplant, bell peppers. There's a whole bunch of them, but those are the main ones. Some people are more sensitive to them. So particularly we find people who have autoimmune disease might be more sensitive to nightshade vegetables. So for some people, they will be more inflammatory than others. So if you find that, you know, if you do have an underlying autoimmune condition, then you may want to avoid the nightshades. You might not be sensitive to all the nightshades. Maybe, you know, some people are more sensitive to, let's say, tomatoes versus bell peppers. And so the way to figure that out is to avoid them, of course, for a period of time. And then when you reintroduce them back, you can determine if, you know, for some people, the nightshade vegetables can cause a lot of joint pains. So if you remove them and then, you know, you introduce them back and they happen to cause some joint related issues, then you may have sensitivity to certain night shades. Hey, Farhana is asking. I found an unsweetened almond and coconut creamer called Nut Pods. Yes, Nut Pods is a healthier brand for sure. So if you did want to use a little bit of that in your coffee, you can certainly do that on maintenance and see how you feel with it. Okay. What other questions do you all have? For those of you just starting? Any. Any questions? Okay. Beverly has a question. Go ahead and unmute.

I keep on trying to.

Excuse me.

I keep on trying to unmute using my things, and I forget about the button that you give me.

No worries. Okay.

So nitric oxide. I cannot eat beets. I cannot eat beet greens. They are just a migraine waiting to happen. So what can I do for. So the nitric oxide.

Yeah. So the other things that you can do is the leafy greens. Other leafy greens. So that could be things like collards or celery is high in nitrate. Spinach, arugula. So those are some other foods that you can try to incorporate into your diet.

Okay, thank you.

Yep. You're welcome. Okay. Brooke is saying, once you're on maintenance and introducing new foods, how long does it typically take to see if you have a negative reaction? Okay, great question. So usually when you're on maintenance and you're introducing new foods, in my experience, I find that for most people, if they are going to have a negative reaction to a food, it usually happens shortly after or within 24 hours. For some people, it can take, you know, more delayed food sensitivity. Sensitivity reaction can be 48 to 72 hours after consuming the food. But I find that for most people, it's going to be, you know, pretty soon after you eat the food. So typically on maintenance, we recommend adding in one new food each day so that you can determine if you're having a reaction to any of the food as best as you can. I know it's sometimes difficult to do that, but that's probably going to give you the most accurate way of determining if you're having a reaction. In addition, for some of you who have an aura ring when you're on maintenance, that's a great tool to use to, you know, kind of, from an objective standpoint, determine if a food is causing a stress on your body. So if a food is, let's say you had a just a regular day. There was no other major stressor in your, in your day. And one of the, you know, main things that you did that was different was that you introduced, you know, this new food. If your heart rate drastically grow goes up and your heart rate variability drastically goes down, then that could be an indication that that food may have been a stressor on your body. And if you're not sure, then you could retest it like a week later. And if that same type of response occurs with your oura ring, then, you know, or even with the way you feel, then it, it could be safe to say that you're not really reacting to that food very well. One other thing with nitric oxide that I forgot to mention is really, I would highly, highly, highly recommend avoiding conventional mouthwash. So things like, you know, scope and, you know, all those mouthwashes that you see at your local pharmacy, those are literally going to destroy the beneficial bacteria in your mouth that helps with a nitric oxide production. Okay, so mouthwash in the long run actually disrupts your oral microbiome and is actually going to make your, you know, if you're using it for, you know, bad breath or whatever, it's actually going to make that worse. So you can make your own mouthwash at home using filtered water or distilled water with a little bit of sea salt and a couple drops of essential oils like peppermint or clove. Those are going to be much, much more healthier than using conventional mouthwash. Melissa is asking, is eczema potential indicator of food stress or food? Yes. So skin reaction. So when it comes to reintroducing foods and you notice like you're getting some sort of skin reaction that could be negative reaction to a food. So reaction to a food can be a delayed reaction to a food can really be anything. It can be a headache, it can be a skin reaction, it could be bloating, it could be loose bowels, it could be feeling more fatigue after a meal. So really try to pay attention to how you feel shortly after eating the meal. Okay, so Melissa said she had some eczema. So common, I find that common foods that can irritate the skin are going to be things like gluten and dairy. So if you've introduced any of those foods back in, then that could be a cause of the, Of the skin reaction. Okay. And then exercise. Exercise can also help with nitric oxide production too. What other questions do you all have? Beverly says I do break out when I have dairy for too long. Yeah, that's a very common one in terms of causing skin reactions as well. Okay, well, I am going to let you all go if you have no other questions. Hope you all enjoy today's session. So, Ingrid, saying I haven't reached my goal weight after six weeks. Can I continue on? So after six weeks, you, you, we do not recommend continuing the release phase. So you do stop the release phase after. So day 42 is your last day of release phase with the spray. Day 43, 44, 45, you continue the release phase diet. And then day 46, you're going to reintroduce fats. Okay. So we want to make sure that you don't go too long without healthy fats. So you do have to introduce fats back in on day 46. And then you, you continue the release phase. Sorry, you continue with adding a new food in each day. On maintenance. On maintenance. So you add the fats back in, you can maybe add some healthy starches back in. And then you can experiment with the fasting window. So maybe you, some people continue the 7 days of 16 hour fasting, some people will introduce the third meal a few times a week. Ingrid, if you, I'll send you a PDF of the reintroduction guidelines so you have a little bit more guidance. And then let's say, you know, I'm not sure how much more weight you want to lose. But for some people, while they're on the maintenance, they will still lose an additional, you know, sometimes 8 pounds, 10 pounds. It just depends on the person. Whereas for some people on maintenance, their weight is going to stay around the same, plus or minus two to three pounds. So for most people, the weight will stay around the same because your body has established its new metabolic set point. And then after the four weeks of maintenance, if you want to lose more weight, you can do another round of the release phase. Okay, let me see if I can. I can put the PDF in the chat as well. So the release phase in the second round, it just depends on the person. So if, if you're trying to lose another 10 pounds, then your release phase would be go as long as you reach your goal. Right. If you're trying to lose another 20 pounds, you know, on average, as most of you have gone through this program, most people lose anywhere from 20 to 30 pounds. So it might require the full six weeks. Right. So it all just depends on what your goals are and how much more weight you're trying to lose on that second round. Nancy? Yes. So all the. I know you haven't started. I think your package should arrive to you early on next week. So everything's going to be in the manual that you're going to receive in terms of, you know, what to follow for the release phase and all the instructions in terms of the foods to eat, the recipes, all that's going to be in your package. Hey, any other questions? Anyone? Comments?

No.

So the spray is not used on maintenance. Right. As it says in the manual, you stop the spray after day 42, so you do not take the spray and maintenance. The spray is only to be used for the release phase. Okay, well, I'll let you all carry on with your Friday. If you have any other questions, please let me know. Hope you all had some good takeaways and enjoy the rest of your weekend. Make sure you focus on your breathing and we'll see you all next Friday. Have a great weekend, everyone. Bye. Nice to see you all.