Weekly Living Light MRP Q & A [Feb 9, 2024]

Hello.

Hello, everyone. Welcome. Happy Friday. Welcome. Brooke. Welcome. Pat. Welcome. Melissa. Hi. Colleen. Welcome. Welcome, everyone. Just gonna wait here for a few minutes as everyone piles in. Hello. Lovely to see your face, Colleen. Well, it's very sunny from where you're joining in from. Good. Hopefully the sun continues to shine and as it has been the last couple of days, even here in Ontario, what I used to call gloomtario this year because it's just been rain and clouds, which are nice because, you know, they provide their. Their own perspective as well. But I much, much more prefer the sun, so it's lovely to see it every so often. Welcome, Farhana. Lovely to have you here as well. And so as everybody is slowly piling in, I love to start the call with some gratitude. So feel free to share anything it is that you are grateful for today. Feel free to share it with your voice. I much prefer your voice than my own. But, you know, whatever you are comfortable with, I am happy to do. And you can, you know, raise your hand through the reactions at the very bottom of zoom, or you can raise it physically if you wanted to in your zoom if you have your camera turned on. Gentle reminder. You know, we love seeing faces here, so anybody is able to turn on their cameras, I would love to see your faces. But if not, if you're busy, if you're driving, if you're, you know, doing other things, feel free to post it into the comment section below. I am grateful for community. I'm truly grateful for community and just having, you know, people on, like, there for you and willing and able to pick you up when you're down or you, you know, to provide a different perspective maybe to, you know, reframe something. Like for instance, this. This morning I was checking into the group chat that we have in practice Better the metabolic reset chat. And you know, somebody was asking a question on how to navigate, like, social situations and, you know, measuring food while out and stuff like that. And there's just a beautiful response from one of our community members and just really, like, really made me stop. And I was like, oh, my gosh, this is like, this is so cool. This is the community we're trying to create and it's happening. I see it in front of my eyes and it's really understanding the purpose of the program. Like, yes, of course we release weight and that's fabulous. And that's a huge step in the right direction when it comes to, you know, achieving greater health. But it's also about having the confidence to know that I can come back to These foundational, you know, teachings, these foundational things that I've learned and create health for myself every single day. And it's not going to look perfect, it's not going to look textbook, you know, recipe, everything ideal, but it's going to be effort that you're putting in regardless towards yourself. And while, you know, weight release is so important when it comes to so many other metabolic foundations, it really stems from the emotions a lot of the time it stems from the script that we're running under. So it's really diving deep into those crevices of ourselves and seeing, you know, isn't it funny or isn't it? I'm, I'm curious how I landed in this spot. You know, what brought me here, what, when did this begin happening, you know, when did I start thinking this of myself or, you know, that I don't have time to cook a healthy meal or, you know, insert barrier into that and, and you really get to unpack it and see exactly where it is that those things are coming from. So you can knit in the butt and you never have to, you know, be through this cycle again. You have the confidence to know that I know I'm not going to do things perfect every day. That's okay. Give myself grace because I'm human. It's all we can do. And how can I make today 1% greater for myself? So that is my long winded gratitude. And Farhana is saying, I'm grateful for audiobooks. Yes, I know. It's just so nice to be able to have the convenience of having everything, you know, in the tiniest device. In all honesty, like it's a camera, it's a phone, it's a texting app, it's a way of making money if you wanted to. It's, you know, sharing social media platforms, audio books, it's everything. So I'm grateful that you're able to use that. And I'd love to know if you've listened to a fun audiobook or if you are listening to something interesting right now that, you know, you wouldn't mind sharing or, you know, a takeaway that you've learned thus far. Colleen is saying, grateful for being able to buy fresh vegetables. Yes. That's huge. That is so massive. And to have that, you know, at any, almost any point in time is just such a gift that we've been accustomed to, that is truly still a gift. You know, we, we don't have that guarantee all the time. There's so many variables with weather and with soil changes and with, you know, just people and having the amount of hands to be able to help this operation. It's. We don't necessarily know so much work goes into those things. So I'm grateful that you're noticing and that you're grateful for the opportunity to create health in that too. So thank you for that share and for anybody that just joined in. Hi Jonathan. Hi Vivian. We are sharing something. It is that we are grateful for. So if you feel called to share, love hearing your voices, love seeing your faces, but feel free to share in the chat as well. Brooke is saying, I'm grateful that I have two meditation groups. Awesome. How do they differ? Are they two separate kind of entities that you have in your life or do they kind of both merge?

They don't really merge. One is a group that meets Monday through Friday at 6:30 and it's a recording and that changes from time to time. And usually it's like four or five of us, sometimes more, sometimes less. And they will keep a line open. It's a zoom call to listen to it. And we keep it open so that if anybody has any special reflections on it, if they've heard something differently at that moment. And then I do familiar with Dr. Joe Dispenza.

Oh yeah, we love Dr. Joe.

That's a good thing. So I do his morning. Like he got into a weird thing where a lot of his meditations have a lot of echo and booming on them. I don't know if you're familiar with that, but I like the old ones that are just pretty simple. So I did that and I just started with this group joining all kinds of things. Yeah, he's doing Gamma point breathing exercises. So you have this certain kind of breathing that is supposed to get your brain waves into that gamma state. So we're usually down in delta. And this is. So that, that is something I, I just started with the group. Yeah, I'll let you know how it goes.

Yeah, please do. I'm so interested. I haven't heard of that before. So let it Keep us posted on your, on your meditative travels.

I will. Thank.

Thank you. Thank you for sharing. And there's just always a new peak. You know, there's always something new or something that we can be exploring, we could be trying because luckily we have options, you know, so if something isn't working or if something isn't jiving like the echoey, you know, kind of background of a meditation, then we know that there's always another one. We can always find something that we do resonate with. And just because this isn't it doesn't mean that there's nothing out there for, you know, for this issue or for this, this particular, you know, preference, let's say. So it just goes to show, like there's just continue trying, continue finding things, asking for help, asking for support. Maybe it's something you don't even know exists until you ask. And, you know, I'm, I'm constantly at this like comedic relief moment in my life where I, you know, you ask for something like for instance, silly example, but I was skipping stones and I picked up a stone and I'm not terrible at it, but I'm not your, you know, your, your world class stone skipper. And so I picked up a stone and I was like, you know what? This one's going to be a good one. And I whipped it. And that stone was like picture perfect. I've never seen myself, I would probably not skip a stone like that to this day, but it was just like the most beautiful Gl across the water. And I was with a friend and I turn and his mouth is just to the floor because he's like, how did you call it? And I'm like, I just asked. Like, I don't know, I just, I felt that this was going to be a good one. And there it went. And so often I find that happening not with just stones, but in general. I say, you know, this is how this is going to go. And then it does, and it literally pans out that way, but it comes from like an inner gut feeling. And when you choose to listen to yourself, when you choose to nourish yourself in the ways that your body asks, it's not going to lead you in a wrong place. And you're not meant to find, you're not meant to feel peace somewhere you're not meant to be. That's something that I think is, you know, life's little funny comedic way of pushing us in different directions when we need it. So it's never that things aren't working for you particularly. It just might not be that thing what your, your body is resonating with. So just as a, as a little aside, there Hannah is saying the Wild Edge of Sorrow. Interesting by Francis Weller. I've never listened to or, yeah, I guess in the sense listened to or read any one of his books, but keep us posted how you like it as well. And yeah, and as Brooke mentioned, you know, Joe Dispenza, whoever is interested in meditations and kind of into, you know, like just the Inner happenings of the brain. Like he's a neurobiologist and he really heav in detail studies the impacts that meditation has on the brain, stillness has on the brain. And it's just fascinating the way that the body can heal itself when you pair it in the right setting and you give it what it needs to thrive. Kind of like a plant, you know. And I've used this example, Satchin has used this example, like he's the one that coined it. It's not me, but I just find it to be so great that, you know, when things aren't working, let's say, or if a plant isn't growing, you don't come to the plant and yell at the plant for not growing. You know, it's not its fault it's not growing. You look and check, you know, is the soil dry? Is it getting enough direct sunlight? Is it getting too much sunlight? Is it, you know, being watered frequently and at the same times each day, are you giving it circulation of air? So you start to look at the conditions of this plant instead of judging it for not performing the way it's supposed to. But it's not in the setting that it's supposed to be in. So it's not going to be thriving here naturally. And so we have to kind of view our bodies the same way. And sleep is very much like that. And that's a difficult pill to kind of swallow for many of us, myself included. You know, we're no strangers to technology. And especially at night, having technology and having that wind down time and people are like, I just want to turn my brain off. You know, I just want to kick back and relax from the day. And while I'm so there with you, like, you know, definitely take that time to unwind and relax. Let's do it in a way that is actually helping you relax mentally and physically. Minus, you know, maybe something that involves blue light that might be initially creating that relaxation, but over time and long term it's creating such sleep deprivation or an unrelaxation, if you will. So done with my tangents, I promise. I'm starting to realize I go off on many tangents, but. Welcome Nadia. I saw that you joined in just a couple of minutes ago. Welcome everyone. And so if anybody has any questions, anything that they wanted to discuss, maybe it's, you know, the release phase, maybe it's something about loading, maybe it's a life thereafter, you know, any sort of things that you're experiencing within your life, your lifestyle, your nutrition, any and all questions are always welcome before beginning the program too. So feel free to lift your hand, write it into the comments section, unmute yourself, whatever it is, Any questions and comments are always welcome. Yes, Brooke, I would love to hear your questions.

So I haven't really officially started yet, and I. I haven't done like a crazy load in, but I've definitely eaten whatever I wanted. Kind of like, you know.

Yeah.

So it's been two weeks since I, you know, paid for it and then had my first, you know, little chats and going, now I'm waiting for the ring. My gain £10.

Perfect. Perfect. There's so many different little things happening. Like, there's a lot to get ready. And I mean, the loading days, they're meant to be uncomfortable. I know it, it. It's. It's a lot of food, but it is the two hardest days of the entirety of the program. And so it's kind of good that you're getting your body ready for that in a sense, because when people go into it without kind of priming, it could be a big shock to the system. It could be, obviously a lot harder to do. And then once you're in the release phase, it'll be smooth sailing.

Yeah, but isn't that the shock, like after the load in and then release like, that seems like that's gonna be a real shock, you know.

Seems like, yeah. You know, and I can see why. Why it. It seems that way. I thought the exact same thing too, when I was going through the program. And your body is going to go through a little bit of a buffer within the first few days, coming off of the loading days, moving into the release days. But after, I would say two to three days, it evens out. Because what happens with the loading days is, of course, your stomach expands. So then your body is going to, you know, be craving and be. Be the same amount of volume that you were eating prior to, but over the course of a couple of days, it shrinks back and so you're not feeling. And it gets a customized to the release phase protocol. So it, it. I'm not going to sugarcoat it, pun intended, kind of for the initial couple of days, because that's where a lot of detoxing can happen as well. And that can last up to a week to a week and a half. So something to keep in mind if you are feeling maybe a little bit fatigued or if you have a headache or maybe sort of pain or inflammation that is common to experience within the first week or two. I don't necessarily See it often into week two, but definitely week one. So just as an aside to keep that in mind, the first couple of days as you're on release, including lots of free vegetables, will be very, very helpful. So again, creating that volume but using it in a way of foods that are, you know, super calorically dense. So that'll help as well. And then always keep me posted. There's so many different we can try and we can modify. So if we need to, we can definitely go ahead and do that.

Thanks. I personally, since I'm just about to begin, would love to hear from anyone who's like, in the middle of it or toward the end of release and, you know, get an idea of how it's going to.

Yes, Colleen, I would love for you.

I'm at the end of week two and what I found, I, I, the last decade or so, my eating habits and my emotions totally changed in that I was eating whatever the heck I wanted. And my husband is a very slim fella and he can eat whatever the heck he wants and he doesn't gain. We, I'm smaller than him, but he expects me to eat the same amount. And we've had this discussion about this before, but I, I, we would do stuff Saturday night, like sit and watch TV for whatever reason and we would have snack after snack after snack after snack. And when I did the loading phase, I, the first day was really hard because I was eating probably stuff I wasn't necessarily used to that wasn't really good for me, but I wanted it, so I ate it. And then the second day I did it again, but I started focusing on the really high fat stuff. And I, I was saying, I think last week or the week before that I was eating so much and then I got to the end of the day and I'd eaten like 5, 300 calories. And I kind of went, I could still eat more. And I went, what the heck is going on? Like, I, I had been so used to eating large volumes of stuff before this program that I kind of went, this is why I did it. Because I'm like, this isn't me. This isn't who I want to be, but this isn't who I started being as a young adult. So the structure of the program has been exactly what I wanted because I've done this kind of thing before where I go, okay, this is, this is, these are the rule. I like that kind of structure for myself. However, if I keep the same other habits in my life, like if I have and, and Alice will see this. I've been staying up later than. I almost feel like I'm self sabotaging myself. Right. Because I, I don't know if there's that thing in myself that I don't want to succeed or I'm afraid to succeed. I, I hear Deepa saying, if you want to eat, go to bed. And that's exactly what I should be doing because I, you know, they say, well, you can have a rice cake. But for me, I, I find I can't have that in the house because I will eat four of them instead of just the one I'm allowed. And. And so that's been really tough for me the last couple of weeks. And then I thought to myself, well, you know, if I'm going to cheat, I bought a whole slew of those little cucumbers and washed them and got a container. And if cucumber and celery is free. Okay. And I'm anxious and I want to crunch. I'm going to eat those. So I'm still struggling. I'm still struggling a lot, but I realize that's part of the process, so I don't know if that helps. I just kind of helps a lot.

Yeah. Thank you for that share, Pat. I would love to hear.

Hi, Alice, how are you?

Lovely to see you.

To see you as well. So I've been here before and now I'm back again because I gained some of my weight back and so I started the program. I like you, Brooke. Was having trouble getting through the loading stage and so anyway, finally got through that and I started yesterday, seriously staying on the program. So I'm one day down. So that's my gratitude today. I got through that yesterday and I'm good today. I've had my water and about. I'll have lunch when. When we finish this. But one thing I do need, I need a ring. I. I want one of those aura rings. I don't know how I go about getting that.

Okay. Sounds perfect. I think that the aura ring will give you a lot of good insight, especially in this round two. So I'll reach out to you. I'm just gonna make.

Okay.

So I can get that. We can get that ordered.

Thank you. And that's about it, really. It's just nice to see you and I'm happy to be back. And I know, I know the program works, ladies.

So it's.

Yeah, it's good.

Yeah. It's so nice to have you back, Pat. I know that you, you were actually one of my first clients, which is so awesome to see you, you know, at this point as well. What would you say was kind of like a good tip or trick recommend for somebody that's starting the program or something that you helped that really or that you use that really helped you?

Well, one of the things Colleen said, I tried to keep celery and cucumbers, they were my two go. And probably like you, I like the crunch, I like potato chips, I like popcorn. So I try to keep that in my fridge all the time. And just to kind of keep on top of having the food here that you. So that you're not saying, oh, I don't have whatever today, so I'll just eat this. So I think being prepared, I guess, and, and making sure that you have the food on hand that you need to. That you need to eat or that you should be eating.

Yeah. Minimizing as many distracting foods as possible because I am. I'm kind of on the same side of Colleen. Thank you so much for your share.

Pat.

Of, you know, if something is in the house, it's. It's difficult, ignore it. It's, you know, it's there and it's kind of in your vicinity. And the easiest is just to not have it there, obviously, so, you know, or have healthier alternatives in place of that. So, like, you know, something they've taught me in health coaching is, you know, let's take a food such as, you know, whatever that indulgent food is for you, pizza, for instance, and instead of looking at it and say, you know, I can't have this. This is bad. This isn't going to do good for me, ask yourself, well, how can I. I make this more nutrient dense? How can I make this more healthy or whole food based? So then now it's looking into the ingredients and saying, you know, hey, let me try to find a pizza that is all ingredients. I understand. So that's already a step in the right direction. Then you get that down and you're like, okay, how do I add more nutrient density to this? What can I switch as the base? What can I add to provide more, you know, antioxidants or maybe some flavor or maybe some just, you know, fiber for, you know, just general fullness and satiety. So it's moving in this kind of, you know, wherever. Meet yourself wherever it is that you're at. And for some people, they like going cold turkey. But for those that need a little bit more of that weaning period, I find that those steps are really helpful. And then you can still Enjoy those foods that you love, but you're enjoying them in a way that's actually conducive to your healing. It's not taking away from all the. The effort and the work that you're all putting in every day. And to comment on Colleen's mention again with. When it comes to that, the evening time and. And finding yourself, you know, maybe noticing that it's coming close to your bedtime, should be starting the winding down. You should be putting the phone away or the TV off or whatever it is. Then we find ourselves still there. Find ourselves, you know, it's been half an hour. It's been an hour. You're like I said I was going to be out of here in, you know, five minutes. What am I still doing here? And so there's this theory called, which I find to be very interesting, actually, but it's called revenge bedtime procrastination. And the whole concept of it is that you. You literally sabotage yourself because that's the control that you can exert in a situation. And I believe we talked about this. But when we feel like our schedule or maybe our life or certain areas of our life we're lacking control in, we don't feel like we can, you know, modify it as we need to. We take it out on ourselves. And oftentimes it's that evening time that you have for yourself. That's a time where nobody else is, you know, sending you emails or, you know, doing this and that, calling you. That's your time. And so when you have your time and you can control that, a lot of people then tend to go off into the deep end because they're like, I want to stay up and because I don't want tomorrow to come, because tomorrow I don't have control in the morning. And then it just, you know, it keeps spiraling out. And so, you know, with that being said, that may. May resonate with you, it may not. But I say explore that thought. You know, explore and see. Where do I feel like I'm not in control? Where do I feel like I don't have the opportunity or the ability to change this in my life? And it might lead you into a new answer maybe that you didn't have previously. And as I said kind of a little bit earlier, it's all emotionally based. Like, everything that we do is. Is coming from an emotion. That's why we do it. Emotions evoke actions because otherwise they're just thoughts. And so oftentimes, and I'm sure many of you ladies have experienced you know, a stall or maybe a craving or maybe a plateau at some point in time in your journey, which is so normal. It's so common, especially if you're a woman, you know, to. Especially with the hormone changes, have those different influxes and maybe have those pauses. And so something that maybe some of you are familiar with, but, you know, maybe not everybody, is a method called the crush technique, which I wanted to kind of do today and do a live demo, and for whoever wants to follow along, you know, by all means, go for it. But the crush technique utilizes emotional freedom technique, and that uses tapping. So you tap into certain meridian points in your body and you reflect on certain mantras. So. So through that, it allows your body to go into a state of kind of safety, and it's able release something you might have not known you needed to release. Sometimes it is something that you're aware of and something that is, you know, makes sense and is familiar. Sometimes it can be something you had no idea was kind of in the. In the baggage that you have been carrying with yourself. And so while this is posed to overcome cravings and stalls and hunger, it's really getting to the root as to why that issue could be happening or that that signal is coming up in the first place, because sometimes it can be those things, but sometimes it can be something a little bit deeper. So for whoever is, you know, open and willing to try this exercise, I would love to do that with you all here today. And I'm gonna go ahead and just pull up this exercise and I can also share it. So this is something that, you know, I recommend doing as much as possible. You know, at any time you find any of these emotions coming up or even different emotions, you know, it doesn't have to be specifically a craving or a stall or a hunger relation. It could be just, you know, allowing your body to feel safe and. And release. So everybody is ready, you know, and this is. This one is good to. To do as you're experiencing a craving. But I know the topic of cravings has actually come up quite a bit for me today with different people. So I'd wanted to touch on that. There's a few different things in there, too. So when it comes to the craving, you want to take a moment and, you know, even now, think back to a time maybe this week where you notice that your cravings increased. You noticed that you really wanted to reach for something. You were really. Some. Some sort of food was really, really on your mind. Think back to that moment and kind of transplant yourself There are in that moment in time right now. So I want you to notice that you're having a craving, and I want you to identify exactly what food it was that you desired in that moment. So if you wanted to go ahead and, you know, write this down, by all means, you can take a moment, you know, maybe some paper, if you wanted to write it in your notepad, you can go ahead and do that. Sorry, I'm just going to go ahead and mute somebody here. And then. Yeah. So I want you to identify initially a food that you were craving, maybe desiring some point this week. And if it's multiple cases, you know, write those down, too. So it doesn't have to be just one, but one is enough for this exercise. And so once you have received that food, I want you now to go back and identify, you know, maybe what you were thinking at that time, maybe what you were thinking about or maybe something that just happened right before the craving appeared. So maybe this could be, you know, I got into the car and I went through really congested traffic, and that was a stressful nightmare. Or, you know, maybe having a difficult conversation with a spouse or a friend or a family member or a co worker. You know, maybe it was coming off of, you know, maybe not feeling your best, not having the best day, and. And somebody saying a comment to you that stuck or, you know, any and all, whatever was happening in that situation at that time. I want you to reflect and go back and. And kind of think about what that situation was. And feel free to get as detailed as possible with this. So I'll give everybody a couple of minutes to identify that. Two to three minutes.

Mother, I feel you under my feet. Father, I hear your heart beat within me. My spirit flies.

Free.

Carry me.

Home.

Carry me.

Home.

Mother, I feel you under my feet. Father, I hear your heart beat within me. My spirit flies free.

All right, I'm just gonna give everybody a couple more seconds here before we move into the next promise. So I want you to, now that you have that situation identified, and if you didn't already kind of in the previous step, I want you to identify the feelings that you experienced. So around this setting, you know, this craving happened. This is the setting I was in. This is the thoughts I was thinking. This is the situation I had on hand. What feeling did that evoke from me? How did I feel leaving that interaction? Was it maybe sad? Was I upset at how someone responded to me or how maybe I responded to them? Did I feel angry? Maybe singled out, maybe upset? Any and all Answers are valid. So, you know, right until you feel as though you've written it all out.

Sa.

Okay, so now that you have all of those emotions, we are going to do a quick little physical practice, actually. So I'm going to share my screen so you all can see kind of what it looks like. It's a little hard to describe what this gentleman is doing, but we're going to be locking our hands in into a specific place and it's going to actually be touching a meridian point, a acupressure point in your wrist that you have. And we're going to take a few deep breaths as we do that. So I'm just going to quickly share my screen here. Let me know if everybody can see it. So what you're going to do is you're going to take obviously both your hands. So your left arm is going to go. Your right. Your left arm is going to go into your right hand and it's going to be gripping kind of the. The wrist of your hand, if you will, for anybody that's listening in. And so you're going to want to demonstrate kind of what is being shown in this image here. So your top pointer finger is not going to be down on kind of like your wrist. It's going to be up kind of between your palm and your wrist, if that makes sense. So this is kind of how mine looks like here. And so it's your left hand again. So your hand is going to be wide open. You're going to then want to line the fingers up next to each other so that they're touching all four pressure points. Pulse points. Yes.

I'm sorry, can you show yours again, please?

Yep.

So this is how mine looks like. Sorry, it's a little bit. Yeah. See it.

Because you have the screen share up, do you mind just like taking the screen share down really quickly so we can see you bigger and then going back?

No problem. So this is my left hand here. This is my right hand being underneath it. And I just put the first pointer finger kind of at the base of my palm, right where my palm bone or my thumb bone kind of ends. And then the rest of the fingers are just going to be lining down underneath that, but it's going to be kind of at the very edge of your. Of your wrist here.

Okay, thank you.

That makes sense.

Yes, thank you.

Okay, my pleasure. No problem at all. Quickly go back here. And basically your third.

Your third finger is like almost at the. The line between the wrist and the palm. And then the first finger is on the palm?

Exactly. Yes. Yeah, you got it.

What about this finger here on the back? Where does it go?

That one doesn't matter, as long as you have it somewhere comfortably. It could be kind of like a thumbs up a little bit in the back here.

Okay, thank you.

My pleasure. So now that you have this position lined up, you're going to take and place your palm across your forehead. So kind of like you see in the bottom half as this man is doing, you're going to place it and you want your, your other hands to kind of almost be at your. Your temples a little bit. So as your hand and you're still squeezing the four acupressure points a little bit deeper. And now I want you to concentrate on the feelings you identified in the previous step, going back to the feelings that you had when you were doing or when you first found that craving to come up. So we're taking the wrist, we have our four fingers. And you want to squeeze those four fingers, not too painfully, but squeezing them enough so you can feel that squeeze hand over the head, kind of your, your middle finger and your thumb are resting where your temples are. And so now you're reflecting on those feelings. You're going back to that situation from this week, maybe it was today, and reflect on those feelings that came up, whether it's sadness, whether it's anger, whether it's feeling lonely or maybe feeling left out. And I want you to take some nice deep breaths as you're holding this position with your arms squeezing in your acupressure points. And I want you to take four counts, inhale. So that'll be in 2, 3, 4, then through the mouth. I want you to exhale for a count of four as well. So it's going to look like this. In 2, 3, 4, out through the mouth. And I want you all to just take a few breaths in this position right now. Again, thinking about those feelings and breathing into it. And remember, as you're breathing, make sure that you're breathing into the belly. You want your belly to receive that first sip of air well before it goes into your chest. So make sure you're feeling it in the belly. So after a few deep breaths with the left hand, you want to go ahead and repeat it on the right hand. So it's going to be the exact same thing. You're going to then put your fingers as it was on the previous hand. So pointer finger kind of just underneath your thumb bone and then your other three fingers lined up underneath it and again pressing in to A comfortable pressure point and then placing your hand, and that's going to be your right hand now on the top of your forehead, your middle finger and your thumb kind of resting where your temples are. Thinking about those emotions, are you putting.

In a pressure on the temples?

No, just gentle pressure on the temples, just to keep your hand there. I want you to notice, too, if it's a certain setting, you know, settings have a lot of. We might have a lot of emotional charge in a specific setting or with maybe a specific person. You know, sometimes it's not just us that is involved in it. Sometimes there's other people that have also come in and interacted with our relationships with maybe foods or maybe, you know, sleep schedules or whatever have you. So taking a few deep breaths again, in through the nose, out through the mouth, doing it through a count of four. So after you've taken a few deep breaths, you can come back to your center, can come back to a comfortable place. And, you know, at this moment, so many different things can be coming up, so many things can be happening. But I find it to be a really great time to journal, to further kind of explore what is coming up. You know, getting curious even if you don't understand it fully in that moment as of yet. You know, writing those thoughts down and getting it on paper, maybe having a talk with somebody that you trust about, you know, this experience that you've had or these feelings that have bubbled up because it might connect in some interesting ways. And so the cool thing about this practice, and, you know, thank you for everyone who, you know, who participated, who was interested today, it also works with any kind of hunger or stall situation. So, you know, some people I've sent this to already, you know, during their, their reset experience, but it doesn't happen for everyone. You know, not everybody has the emotional, let's say, emotions tied to maybe certain things, But I always like to rule it out as an option. So then we know, and then we can start, you know, going into, into other tips and tricks to see what we can do to boost it. So for anybody that is experiencing cravings, hunger, stalls, anything along those lines, you know, practice this as much as you can. It only takes a couple of minutes, as we did here, and even, you know, making it kind of like a, like a weekly or, you know, if you're, if you're really in need, if you really found that it's helpful to kind of let you release more, even doing it on a daily basis, it takes about five minutes to do, and it's a great way to show up for yourself. So, you know, as it kind of ties into this whole conversation. Like our emotions control so much of our actions, and we're motivated to act when there is an emotional kind of urge or that emotional, you know, build up to do something, and it's not always necessarily in our favor. So exploring that is going to be so important for you to get curious because it's going to look so different for each person. And while I can share what works for me and in similar situations, building that muscle, flexing it, you know, is what I want for all of you to. To. To have that confidence and to know that sometimes we need to practice that emotional pause and ask ourselves, you know, where. Where am I not showing up for myself emotionally to the point where, you know, I feel like sometimes I need to maybe soothe with other things, whether it's food, whether it's, you know, taking time back in that evening portion, whatever it is for you. And I know I've mentioned this quite often on these calls, but for anybody that is interested in more of that kind of side of when it comes to emotional, let's say, energy that could be stored in the body, there's an amazing book called the Body Keeps the Score. I'm going to write it into the comments here by Bussell Van der Kolk. And I know I've mentioned this book so many times. It's just so good at explaining, you know, how to move through it and the biology behind how, you know, PTSD and really traumatic, different things. And, you know, not everybody has gone through that. Not everything is going to be blaringly obvious. You know, sometimes it could be even things that happened in our childhood that we weren't of the age to. To recall or to even have consciousness of it happening. And it could have been something as small as, you know, us crying in our crib and not having that intention right away. So it's something that, you know, may have not even, you know, been intended to affect us in life, but sometimes that happens in. In just, you know, in. In human error because all of us are perfectly imperfect. And it happens, and it sometimes just comes down to communication. So where can you find the crush technique? I will send it into or, sorry, I will share it into the Facebook group because I kind of just send it as an individual basis, but I'll post it into the Facebook group today. So for anybody that wants to do more of that exercise, wants to just kind of, you know, even see what your body is willing to release, that's a really great exercise to implement. Awesome. Any questions on anything we've discussed, anything we've done? Maybe something that's completely off the rails? New topic. I'm game. I'm open for all of it.

I have a question.

Hi, Melissa.

Hi.

Sorry, I'm driving, so I'm not focused. Making eye contact.

That's totally fine. Keep your eyes on the road.

Yes.

So I'm on day 38 towards the end of my release phase. And then I noticed in the booklet it says to continue your release phase for three made three more days after you've completed. So does that mean not to start introducing the maintenance phase, foods like, you know, oils or nuts or, or, you know, like sweet potatoes and things like that, like still continue the release phase for three days without the spray? Is that what that means?

That's correct. Yeah. So there's going to be that three day buffer period. So on day 42 is the last day you'll be taking the spray. Day 43, 44, 45, release phase exactly as it's been outlined. Day 46 is the very first day you can start adding one new food, starting with fact.

Oh, perfect. Okay, that's my question.

Thanks.

Okay, awesome. My pleasure. Let me know if you have any more questions as you enter.

Sounds good.

Awesome. My pleasure. I think I saw somebody else that had their hand up previously as well, you know. No, no need to, you know, if the question was answered, great. But if you don't have a question anymore, no problem. But I would love to answer it.

Yeah, that was me. I had a question about photos. Are we supposed to be downloading, like if we take a photo of our weight every day, like our feet on the, on the scale, are we supposed to be putting those photos somewhere?

Yes. So it would be ideal if you were to put in those photos into your daily journals. So in your lifestyle journal you're going to have. You know what, I'm just going to quickly demonstrate this if that is okay with everyone. I'm just going to go into my other profile here so I can show you exactly what that looks like. All right. Can you see my screen?

Yes.

Yes.

Okay.

Okay, perfect. So I like to use this little red button just because it's simple and it's exactly the same on the web page page as it is in your app. So this red little plus circle sign is going to be here. You're going to go into log a lifestyle entry, and when you click that, this window opens up and on the desktop version, it opens up to activity straight away. I think it's a little bit different on the app, but then you click into this measurement tab and then that's where you can enter your weight and then you can go into note and this is where it'll give you the option to add an image or a document. So if you wanted to input the scale picture and like your day three or day 21, day 42, then you can do that here.

Great, thank you.

My pleasure. And for anybody that is in the Long program or longevity program, I should say you don't have to worry about the sleep. For anybody that has an Aura ring or an Apple watch, you know, in the light program or anything like that, you can or I shouldn't say aura, but I should say Apple watches do sync with practice better. So it can auto populate your sleep scores from your actual Apple watch that it's getting calculated from. So for anybody that does have that and that's obviously tracking your sleep, you can sync it directly into practice better. It doesn't pair with Aura right now or there's no integration with Aura. So hence why, you know, it's not the best use when it comes to having the ring. But we have a separate platform for that. For everybody that is in the longevity. But for anybody that does have different sleep metrics or different sleep wearable trackers, I should should say like the Fitbit and the Apple watch, you can sync those into the journals. Obviously, bowel movements, super important. I want to make sure that everybody is eliminating as frequently, as regularly as possible because of course we're releasing a lot and that's going to be a lot of toxins your body is releasing too. So to make sure you're feeling your best, keep me posted as best as you can with the bowel movements because that's going to be a huge determining factor on how you feel mood. I would say this one is lesser of an emphasis. I would say anytime you're experiencing an anomaly, something out of, you know, what you're typically experiencing, or you know, let's say you're coming down with a cold or that you're traveling like there's something different in your routine, this is a great place to input that. And then for the measurements that you're also taking, like your neck, your hips, your waist, you can go through in the measurement section. And it has all these different options to enter metrics too. And then of course activity is the first one here. So I hope that that makes it a little bit easier for anybody to fill out the lifestyle log. And then of Course water is the other option here. So these are all counted as eight, eight ounces or one standard glass. So anytime you have, you know, eight ounce or 16 ounces, if it's 16, you'll click two. If it's eight ounces, you'll click one. And you can update this throughout the day as you go. And then lastly is the log of food entry. So the easiest way I know how to do it and if you have your own system, you know, continue on with that. You don't have to switch anything up if it works for you. But the easiest way I find to write in an entry is to, of course click the food journal. And then the very first option says add a free form entry. So that's what I like to click. You can put in, you know what day you can backlog if you wanted to. You can put in the meal time or meal type, I should say. And then in here you can just start writing in the foods that you had or anything that you included. Spice wise, food wise, any of that. So let's say I had 4 ounce chicken breast, and then I had 4 ounces zucchini, 4 ounces strawberry. So you can write it in this way. And I asked that, you know, the components that you are measuring, you put in the actual measurements of how much they weighed or, you know, how much you included. So I can see that you are measuring those specific foods. And you know, let's say I had some spinach and I had some celery along with this meal and you know, and some, let's see, some peppers. So these you don't have to put in a measurement. You don't have to say what quantities you're including. But so I know how much fiber you're getting. It really helps to see the free vegetables to include them in the log as well. And I know, you know, so many of you have amazing logs. You can also upload a photo of your meal too. So even if in that moment you don't have time to enter it in, take a picture of your lunch or take a picture of your dinner so that you can remember what you ate for that meal. And you can also upload it as well, which makes it a little bit easier. So I hope that helps. Many of you have tremendous journaling etiquette technique, you know, just hygiene. It's so wonderful to see. I get so much inspiration from all the colors and all the different recipes. And, you know, you guys are just amazing, amazing with all of those entries. Thank you for, you know, continuing to put an effort into yourselves, to learning, to growing, and to creating a healthier you. So I know we're just a few minutes shy of the top of the hour, but I wanted to see if anybody has any final questions for today before we sign off. Okay, awesome. Well, hopefully all questions have been answered, and if there's more brewing. Perfect. You know, I love discussions and questions every Friday. So keep up the fabulous work, everyone. Thank you for joining today. Thank you for participating. And have a beautiful rest of your Friday and weekend.

You, too. Thank you.

Thank you so much, Pat.

Bye.

Bye.

Bye.

Bye. Bye, everyone.

Bye.