The Livy Method Podcast - Anxiety & Weight Loss with Kyle Buchanan - Fall 2025

Episode Date: October 8, 2025

In this guest expert episode, Gina chats with Certified Nutritional Practitioner, public speaker, and host of the feelgoodery podcast, Kyle Buchanan. Together, they explore the powerful connection between anxiety and the weight loss journey. From the mental chatter that makes it hard to see progress, to how physical and emotional stress can show up as restlessness or food noise, they unpack why anxiety isn't just in your head, it’s in your body too. They offer practical ways to find calm and confidence through daily habits, mindset shifts, and body awareness. Whether you’re feeling stuck, overwhelmed, or just need a moment to breathe, this episode is a reminder to slow down, reconnect, and keep showing up for yourself.Where to find Kyle:Instagram: @itskylebwww.kylebuchanan.cafeelgoodery PodcastYou can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2025To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy, and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams for my 91-day weight loss program. With a combination of daily lives, guest expert interviews, and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on ACAST, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon Music.

We're focusing on sustainable habits, not quick-fixing. It's an opportunity to get curious. We're here, help people get to their health goals. One piece each of time. You build and build and build. My guest today is a health guru. He is a champion of wellness, a seeker of truth. of goodness he's on a mission to make feeling good make sense again also the host of the podcast

feel goodery he has his show on serious xm radio called the ex hail and he is a host on the global's morning show talking everything that helps us just live a healthier fucking life good morning thank you for that good it's always so interesting sitting through like intros because you're like, oh, thanks. Yeah, I really, I appreciate the warm welcome. I'm always, I really look forward to these talks so much because I'm a fan of yours. I'm a huge fan of the community, the most supportive, kind-hearted, vocal and the best way people. So I'm just, I'm thrilled to be here.

You know, and that's why we love you right back because it's so true. We honestly have the best community on the planet. Just people try and really hard to just make change in their life and live healthy, long lives. and not an easy feat. I hear you about the intro. So I've been in a couple places where I guess my team has written an intro. And every time the person is like, she's a, I'm like, oh, it's a fucking mouthful. Like, let's just say, she, here's Gina.

That's it. It is for me. I know. I mean, I, yes, I agree. I also, I was talking to someone who I was doing the long intro for. And I was like, how do you feel? And she was like, you know what? I used to be really upset, like, really nervous and like deflect.

but I think so many of us, just when we get a compliment, for example, we brush it aside. And it's like we have an accomplishment and we diminish ourselves because we don't want to seem, you know, egotistical at all or like proud of ourselves. So I'm trying a new thing where if someone like gives a compliment or if someone intros me, you just kind of hold space for yourself. So, yeah, that's that's my, that's my call lately, not doing great because I, but doing okay. let's start there then because it's interesting because you know here people are I mean weight loss is their gateway into the living method which is all about lifestyle making healthy choices right it very quickly becomes less about weight loss and and everything else that you know people are just feeling better and getting off their meds and you know really feeling hopeful that they can make change but they are here to lose weight and it's a weird world out there now and where you know people they can't compliment you on your weight loss because what if you lost weight for other reasons? And it's a weird space. I was watching the ladies on the social talk about this.

And they're like, yeah, you just shouldn't comment. And I'm like, well, I know that we have people here who are losing weight in all the healthiest of ways who sometimes feel like if someone doesn't notice, right, or don't say anything, that's weird. Where do you stand on this? I'm navigating it too, because it's a very interesting. interesting nuance thing because there's someone in my gym in my condo gym and he's been putting in the effort and he's showing up and it's noticeable like he's doing all the work and every time i see him

i want to like be like you're doing like congratulations but i haven't yet because i'm like i'm not sure so i it really depends on the person open to receiving it i guess and you have to read it like i at the end of the day if someone is like in is being vocal about it for example like you guys are really vocal about you know i'm doing the program i feel great that's when it's like okay that's an imitation i see you're putting in the hard work your vocal about it amazing job otherwise lately just because i don't want to i'm always scared of offending that that is my that is my big thing always i'm not really i'm fine with it well i need to get better at that so lately like i want to compliment and i want to be there but unless i see like a little bit of a

green light i i hold back yeah i know right it's are you hearing any feedback me My team is making me wear these headphones today because I had some feedback, so it could be something on our end. But you want to put your headphones on? We can match. We can be radio heads post together. Echo, that's the only thing. No, I'm good. Okay.

So speaking of radio, how's your new radio show going at the exhale? It's lovely. It's lovely. We started in March. So I have feel goodery, which is more great, Jody, thank you. I feel goodery, which is more personal, me and the listener, talking of my take on nutrition. and stuff. It's a lot of perspective shifts. It's a lot of, um, it's a lot of like pep talks in a way, corny pep talks, because I like a cornflake. The exhale is more interview based. We've had

wonderful experts on big nutrition experts, big anxiety experts. We just talked to Dr. Ellen Vora, who's like one of my favorite. She talks about anxiety so well. And it's, it's been lovely. A lot of, a lot of wonderful people coming on that show. So I'm really, I'm really happy. Well, that leads me into my next question. What have you, what have you learned? lately from all your incredible guess it's just like blown your mind okay so i'm going to talk about ellen vora's work because she really breaks down anxiety very well so she talks about true versus false anxiety and when you have anxiety it and some people are because we live in a really overwhelming world right now a lot of people are experiencing anxiety for the very first time and

it's a slap in the face if you've never experienced it before and it can feel like a whole bunch anxiety can feel like you have 47 different tabs open in your head and you don't know which one is playing music. So you kind of open them all at the same time and try to control them all. So she talks about true versus false anxiety. False anxiety is anxiety that's attributed to physiological factors. So that can be nutrient deficiencies. It can be blood sugar imbalances.

It can be hormonal issues, things that have a physiological component. And that's false anxiety because one. Once you get maybe that under control, that buzzing, that internal alarm system doesn't really speak as loudly. Low iron. One of my, well, my girls have low iron and low iron can cause a lot of like just kind of crawly skin and anxiety. And fatigue, which is horrible. And iron is sneaky because sometimes people take an iron supplement and it still doesn't do much. And that's where you have to like peel back the onion even further and look at the,

health of your digestive system? Are you producing enough stomach acid because you need enough stomach acid to get that iron? So that it's that false anxiety can be hopeful because it's like, oh, there are things I can go through to fix it. True anxiety, once you've done all, once you've addressed the false anxiety, true anxiety, she looks at as sort of like a guidepost. Like if I have fixed all this other stuff and I'm still feeling like something's not right, she looks at it as your your higher your spirit your your your higher knowing is trying to tell you something that something needs to be changed because I know we like to talk anxiety and like brush it under the rug and fix it but sometimes and I agree with it sometimes it's kind of like there's a little bit

of a red flag and I'm just trying to figure it what it is and maybe it's a life adjustment maybe it's a relationship adjustment maybe it's a work adjustment that things just aren't working out anymore in the way you hope and you need to change course so I like the way she makes those distinctions. I like a twofer. I like a one versus two, true versus false. It's great. And I just want to stop right there to anyone who's new to the program. So Kyle's been with us for a few years now. And the first time I ever talked about anxiety and weight loss was with Kyle. And it's something I never actually factored in to the equation. Obviously like, you know, your state of mental health, your history of dieting. So psychology and all of that. But anxiety is like a, it's a different kind of beast. How would someone recognize that they are dealing with anxiety? Do you have any like big tells?

So it can show up differently for everyone. And I was so happy when we did kind of talk about that because for me, a weight loss journey, of course, would elicit anxiety because when you're on a weight loss journey, when you're just starting out, and maybe you've tried before, maybe it's all these other things. And I've had weight issues myself. so I know this path. It brings uncertainty. It brings the what ifs. And what ifs and uncertainty are like anxiety food. Anxiety thrives on that.

So of course it's going to make things a lot worse. And then anxiety can cause you to overthink. So in terms of the way anxiety can manifest in someone, it can be physical symptoms. It can be the racing heartbeat. It can be clammy hands. It can be just feeling shaky or just a general sense of you're kind of unwell. And unwell can be a whole bunch of different things, so I get that it's overwhelming. The mental impacts can look like obviously nervousness, shakiness, restlessness, but it can also be irritability.

You're more short-fused than you used to be. It can be overthinking, thinking of every possibility before you even start something. And it can also be procrastination because anxiety in many ways, it wants to keep you safe. it wants to keep you familiar and normally that's not we all have our like zone of comfort and sometimes it serves us oftentimes it just does not but anxiety doesn't care because that zone of comfort is familiar so it can have you procrastinate the thing that is going to be uncomfortable and so you just don't do it and she's anxiety I'll say anxiety she's sneaky like she she can have you overthink to the point of an action and zap your motivation

because by the time you actually start what you've meant to do, you've thought of every different possibility and you've exhausted yourself. So you have no energy when you actually start to do that thing. Yeah. And, and, you know, people can say, well, I don't, I don't know. I don't have anxiety. And yet they're paralyzed to make a move because what the scale said that day or if the things aren't aligning the way they want, they're nervous, like, okay, well,

is this even going to work for me? And then they have something and then they're stressing. Like it's so, it's hard because it's like anxiety can be intertwined in almost everything that we do. Yeah, absolutely. And it's, it's subtle. And sometimes people don't actually don't have it. And that's great. Sometimes we're just not aware of it.

Who doesn't have anxiety these days? I know, I know. It's funny. I used, when I started the show, like, I would ask people like, do you have anxiety? And at the time I started, they were like, you know, I'm not sure. And now I think it's like two, three years later, it's just a question I don't ask anymore because I literally get like, well, who doesn't get anxiety? Who doesn't have anxiety? So it is commonplace.

It's more, I think we're just more aware right now, which is great. But it is. It can show up in those like anytime it's like the what if happens. That's like the she's talking. It's that overzealous friend. Just be like, yeah, what if that has? What if that happens? Well, what about food noise?

Because you know that food noise. What am I going to eat? When we're not eat? La la la la la la. Like that's constant people's. minds like what do you think that anxiety is factoring in there i would say my theory and i'm not a psychology my theory would be yes because when you're when you're doing the food noise what to eat one not to eat um because the the first thing that comes into my head when i think about

what food should eat what i would i not eat is like what if i eat that yeah then as soon as the what if i eat that then yeah then i guess if it's like the burger then i guess oh it'll sabotage my progress. I'll go in the scale in two days and it won't be where I wanted to be. Oh my gosh. Or you know, or what if I eat if there's old programming and it's like I'm just going to eat celery. I'm just going to eat like these low low carb things. What if I eat that and it doesn't it doesn't work. It doesn't do that. Like I think it's absolutely intertwined with all the different all the aspects. Food noise. I would argue food noise is anxiety noise. Yeah. Right. I just was thinking of that right now. Also the way our brain is wired, but if you are anxious, then your brain becomes

wired in an anxious way. Yeah. It's one of the, I mean, we, we carve out our pathways, right? The more we think about something, the more we like dig that trench. And sometimes that's a great thing if we're like training our brain to seek out the good more often. But chances are, and this is part of the feel good or anything, like chances are we're focusing on the bad more often because we've done it for so long. It's a survival mechanism. It's, again, our brain's way of keeping us safe, focusing on the negative, focusing on the threats we need to stay away from, so we survive.

It's old programming that might serve us if we're in a life and death situation, but in today's modern world with everything we're exposed to, it's not doing us a lot of good. So we have to like recognize that patterning is happening, that recognize that negativity is happening and recognize that the world is wired to make us more anxious and really take responsibility and take steps to calm that foundation so that when you're faced with the stress, it really doesn't take you down as much. And that's, it's hard. Like I know it's, it's hard. Is there different types of stress? I hear Celine here. She's like, I have social anxiety, being late anxiety, losing a loved one anxiety, food anxiety, general life anxiety. Is it all just

the same? I think it falls under the same umbrella. Like, With stress, the distinction I make between stress and anxiety is stress I associate with like something specific. Stress is specific. It can be like something at work. It can be, it can be weight loss hypothetically. And it has an end date. You know, as soon as that stressor is over, my body will go back to normal. Anxiety is more vague. And in my opinion, it's more future based. So like with social anxiety, you know, you're going out, you're going out. You're going out to see a friend. You have that. And I want to note that social anxiety, we have this wonderful psychiatrist on the show. And she taught, like, social anxiety is through the roof since the pandemic.

We know that. A lot of us are struggling. And we're also changing the way we socialize. We're doing everything online. So when we have an actual human interaction, it's like, I don't know how to, I don't know what you are. I don't know how to, I like, yeah. And then we just think about like, my name recall to remember people's names. I have a mini panic attack when I, it happened yesterday. Someone I should know the name of. She came up and I didn't hear the first minute of her speaking because I was like, I couldn't remember her name. It was making me anxious and then we got through it.

But so back to like social anxiety, anything that's future based, anything that's vague and fuzzy, anything that just has that internal hum, when you're anxious, you kind of have this, this buzz, this inner alarm going off kind of for no reason. And it could be many different reasons. It could be, you know, how you grew up. it could be trauma-based it could be physical it could be nutrient imbalances it could be your microbiome health because your gut health has a huge impact on how safe you feel um it's like the shakiness so whatever you think about you sort of like intoxicate that thought with the shakiness with this

fear you know it's this shakiness and it's like you know if you're not if you're not feeling great you think about family stuff oh that's really scary like family's not actually really great right now it it's like you're drunk with this anxiety and you're not a sober mind whenever you think about whatever you're going to think about if that makes sense. Oh, it makes total sense. The way I'm feeling physically, like, affects what's going on mentally and my thoughts about something. Because I could be excited about something. I'll be excited like the other night. I've been to so many events where I'm so excited to go and then I get there. Sometimes I'm like crying in the car or I'm nervous or same thing. Like, I feel like I can't

recognize faces sometimes. But I know I can. But I'm not trusting it because like, oh my God. I'm okay so what are your what are your best tips for do we manage anxiety do we address it what do we do we do with it I think I go short term long term with anxiety I used to think that I was going to because I've this little anxiety friend has been with me since I was like a kid so I like I know very well she's going to be around for until you know the day I move on and I think I used to beat it and be like I won't have that anymore and then someone told me it's like no like It will always be something you'll deal with, but it's just a matter of whether or not they're in the rear seat versus the driver's seat beside you. And it's just a matter of hearing it.

I saw, God, I was going to send it to you. I saw a clip of someone talking about how they wanted to talk to someone about their anxiety and make it go away. And someone said, do you really want it to go away? Because in a sense, it's your superpower because it's made you who you are. And there are, like, that's the plus side to anxiety. It's like it's you. So if you take that away, you would have made a lot of different choices in your life. I agree.

Now, I used to not. Let's hear from our sponsor today. It's Bombas. It's a feel-good company. My goodness, fall is here. Kids are back to school, vacations. Let's not even talk about that. But I'm still out golfing and my Bombas socks there with me every round because they're so comfortable.

It's like walking on pillows. And they actually look good, too. Comfort and style all in one. Love that. Bombas has all the fall essentials. They have socks, teas, underwear, even slippers, their marino wool and sweat wicking socks. Perfect for cooler days or workouts. And those slippers, oh my goodness, with their Sherpa lining and memory foam, you will never take them off. The best part, though, for every item you buy, Bombas donates one to someone experiencing housing insecurity right here in Canada. Over 150 million essentials donated so far. That's what you call

real impact. So treat yourself this fall. Go to bombus.ca slash the Livy method and use the code Livy, L-I-V-Y, for 20% off your first purchase. But yeah, so I think of anxiety, like use it, be aware of it, show compassion to it, but also don't let it run the show. Like, you know, it's like having a superpower with great power comes great responsibility. You don't want it to overcome you. You want to use it. So short term versus long term, short term, because like the long term, when you're in anxiety, you're like, I could have been doing this long term, but I feel crappy right now. So what do I do right now? So I start with the short term. Short term, I always like the, it's not even an acronym, it's just four letters. It's

SSCC. So stop, slow down, control, and compassion. So first, when your mind is spiraling, like you're going to an event, you're feeling overwhelmed, works about to start. Stop. And in doing that, you're bringing that awareness in that, okay, things are a little buzzy right now. That's okay. Second S is slow down. So slow down your speech. When we tend to be anxious, you tend to talk really fast and kind of go overboard. Slow down your breath and just take a minute.

And then C is connect. So stop, slow down, connect, and compassion. So the C is connect. And that's connect with touch, taste. smell so you can do this with literally holding your hand to your heart it can be i i like we talked about this before like i like rubbing the palms of my hands together and then placing the palms over your eyes and then just taking a deep breath in and then out and that also calms down the stimulus that's coming in because we're exposed to so many different things it can be smell and that

like smelling lavender, smelling peppermint, orange peel is another thing. And then the final C is compassion. And that's where it's like show compassion to this little, sometimes I think of anxiety. Like it's helpful for me to separate it and visualize it. This little either baby or sometimes I think of it as like this deformed creature. Remember like Voldemort, I think of it as like someone just crying and it's scared and things aren't going well and it's having a tantrum but you're the high you're the parent you're the compassionate friend that's seeing that anxiety little baby monster go crazy and you just hold it and you say

it's okay i am safe things are good you can go like it's safe to be scared right now and scc just kind of gives certain tools to help slow things down a little bit and give you perspective because when you're anxious it's really hard to find perspective and remember who you are because your brain's going wild. So that's the short term. It helps ground you. It helps ground you. What about breathing like? Do you do that? Yeah. So breathing, I'm a huge fan of breathing exercises and it's so easy to discount it because we hear them all the time. And sometimes when you're anxious and someone says breathe, you're like, fuck off. Like I'm sorry. No, thank you. I'm in my half and puff. But really. So breathing exercises, I like finding ones that work for you. I really like, so this one

just in and out, I really like the four, seven, eight breath where you breathe in for four. You hold for seven, out for eight or if you don't want to think about anything when you make your um your exhales longer than your inhales like that's it if you take a long time to just breathe out and then in but the exhales are longer than the inhales when you do that you signal safety almost to your body that oh i don't have to run i don't have puff and puff i'm completely fine things are safe so as long as you make your and that like the four seven eight breath that people have studied and does really, really well, that takes that into account. You breathe in for four.

Yes, you hold for seven, but then you breathe out for eight. So that principle really, if you do nothing else, make your exhales longer than your inhales, it really can make a difference when it comes to anxiety. And then... Do you have another one, for it? No, I'm just going to say, then the long-term stuff. What's the long-term stuff? We'll have an exercise first before we get, we're at exercise fall.

Absolutely. The term, long-term. I would say, boy. I would say both. I think long-term, I mean, exercise has so many benefits. And of course, we know like the endorphins or whatever, but exercise also really helps contribute to a healthy microbiome. And you do that consistently when your microbiome's happy.

You are happier and calmer. Exercise, absolutely. Especially the other thing that I'll just circle back to Dr. Ellen Vora, what happens when we're under stress is like we have a stressful event. and we kind of finish the stressful event and then move on to like whatever we're doing. But something interesting happens with like animals when they go through like the fight or flight response like bunnies when they're scared, when they're anxious, when they're really scared. They'll have the fight flight freeze moment.

But then afterwards they involuntarily shake. They shake. And the reason they're doing this is they're literally ridding their body of that, all the stress hormones that have built up. We don't really do that. So I think of exercise as you're releasing or like dancing or something. you're releasing all that pent up stuff because you if you're going through a stressful time you wake up kind of like oh it's not great but okay and by the end of the day you can feel it sitting in your body so finding a way to release that uh is is key so exercise absolutely

falls into that that category just between cortisol and anxiety like would you say that your cortisol levels are higher if you're constantly anxious for the day yeah i i would say yeah you don't it's cortisol's healthy and like anything good amount. But when it's consistently, and we live in a world where we're consistently being triggered in some former way. Like, we don't allow our brains to rest anymore. So the cortisol is just kind of always being triggered. We'll get exhausted by the end of it. And then we can't sleep and things get reversed. And we're just, it's, it's a whole thing. So absolutely anxiety and cortisol are very good friends. Yeah. It's not the rising of cortisol. It's the inability to

recover from the stressful episodes. And so then with your, if you're anxious all the time, because like there's anxiety and then there's like um then there's like overwhelm right like and then and then how much of that is tied into you think though intuition where does intuition land where if you are your intuition is there to keep you safe is that where anxiety is just taking it too far I would argue that um anxiety and overwhelm and overthinking can kind of lead you further away from your intuition you know it can it can overtake and that SSCC that stop slow down connect compassion I think that's a way to like check in with yourself because you know I always imagine like intuition I like a visual and if you listen to feel good or you know I like I love the concept of a light

and that we're all like these little lights that will be here before and after we have these little bulbs inside of us um and oftentimes we are faced with so many things that can like block those lights or dim those lights or have our mind take us away and connecting back with yourself and doing all the things to like calm your system down signal safety just remind yourself and remember like gets you back to that kind of like quiet buzzing light in here um yeah but yeah i i um i was just away at a body have you ever been to the body holiday no but i saw your stories and oh my gosh i love your like all of your stories but like you at that place i was watching it all day So I, so the body holiday is like, and it's definitely luxury, but not super luxury, like you can wear your bare feet everywhere. You can wear a robe to dinner. It has all your treatments included. So massages and wraps and whatever. But that's not even the best part of it. There's no Wi-Fi except in your room. There's no TV. And so people are walking around. They're not on their phones. They're talking to people. They are at tight, like I was going to Tai Chi in the morning. And then I would do like a meditation class or an art class. And.

it was what I realized it was so hard to be in the moment and have my brain calm down. And where I'm going with this is I didn't used to need to go away to have that because I would practice grounding myself, being in the moment just for today. I would not worry that light. I would be like that kind of trying to be in the middle space, right? Like not too right, not too left, not too high, not too low. And use that light in the middle. And I was like calm and like chill.

but I was actively practicing every day to come from a place where I was was grounded. And now I'm like, come back. And we're going to do a retreat. You should totally come with us. But now I come back. I'm trying to. Now it's just fucking chaos. I'm back to drinking coffee and I'm staying up late and I'm all stressed out.

I said to Tony, my bones hurt. Like I feel like shit. Yeah. And I've only been back for a couple of days. I felt like amazing. And you're like, I'm going to hold on to this. because it's the stress and the anxiety and all those things right like that's it's a lot i feel like that's our society though too it's like well we're gonna work really hard and do all those things then

like you can rest on vacation like those seven 14 days a year seven days a year some people don't get any and it's one of those things where yes vacation is nice but it's like it's the it's the daily practice of like the and i know this is like annoying to hear when you're not in the mood for it because I've been there. I might be there tomorrow. But we're not going to be able to control the chaos that is increasingly becoming common in our world. The only thing we can control is this light, this center, this thing. And we do that by getting the practice. Like the first, I would say the first hour of the day can really set the tone for the rest, especially that first hour. It can create the space that that cushion that you need to face. You know, to face your

your day without letting whatever stressor comes along your way take you down because you have this like force field because you've taken the time in the morning and even if even if all that means is you're not going on your phone in the first 30 minutes when your brain's waking up when your brain is your brain still in theta when you like so many of us will wake up and then like mark my partner does this all the time and I give him every day but I've learned to not control him and let him do what he needs to do but he will like wake up and then go on his phone and go social media right and so many of us do that or we'll check an email or we'll look at text from last night but when we wake up yeah our brain is in theta mode still it's still in like it's like the hypnotic state it's

right right and wake and whatever you take in that first 15 minutes it's impressionable it's like the sponge it's little baby that's going to learn what you're going to see for the day ahead whatever you take in during that time is going to set the intention and tone for your brain chemistry the rest of the day for lack of a better word that's a generalization but it's it's largely true so if you instead just take those even 10 15 minutes so like just not look at your phone and just be with yourself as you like brush your teeth or like go outside and get that sunlight that we hear is a really important which it is but sometimes it's hard to hear just those 15 minutes can set the tone and give you that cushion so whatever the day throws at you it might

still make you spiral but you're not going to be as quick to spiral that you're non-negotiable what are your non-negotiables for dealing with anxiety um that first half hour meditation for sure like regardless, I will get up 50 minutes earlier if I need to, like, whatever time I'm leaving, even if it means I'm getting up. And I know sleep is important, but sleep is important. But meditation, in my opinion, is just that. Those really, first day, half hour and meditation. And lately it's been self-compassion, which has been hard to do.

But it really is stupid, but it works. No, not stupid at all. Self-compassion, I think it factors into people's weight. lost journeys like on a whole other level like it's because they just feel guilt and shame and they're still doing this and why haven't they done it already and their immediate go to is like if the scale isn't moving they must be doing something wrong and it just yeah self compassion is like I think that's that's huge we attach so much like value to everything else like everyone else every number every scale every like we we just our worth is attached to everything but ourselves

almost so i just like turn it around and just like regardless of anything regard like back to that like take the body out of the equation with that little soul your little light that's just like this orb going in you that's what matters like your light how you make people feel how you know happy you make yourself love yourself that's what matters everything else is just detail and i always like saying like it'll be over in a second and i know that's morbid but before you know it whenever that may be it'll be like the end of this this round and it's not worth how dare we spend most of our life valuing everything else but our own selves regardless of outcome yeah and the same the weight weight loss everything you're doing here is is bettering your health and wellness and and

leading into longevity um i want to leave it on that but you did mention some long term stuff that i kind of skipped over and well i really interrupted you in no no no i like every thing it's like almost it's always a therapy session so i love it um so long term is the stuff like the things you're learning this program in terms of blood sugar stabilization is like anytime you have like we talk hormone issues imbalance and thyroid whatever it all stems back to getting that blood sugar under control so that's important uh sleep hygiene um getting your nutrient status on top if you deal with anxiety you want to look at omega-3 magnesium uh vitamin c those are kind of my trifectar when it comes to you think.

It's vitamin C over D. C over D. Oh, and D. Yeah, take your vitamin D. I think vitamin D is so standard now. Take your vitamin D for everything we talk about vitamin D. But vitamin C, your body eats up more vitamin C when you're under stress. So your adrenal glands, which are like make cortisol and adrenaline and all that stuff,

they feed on vitamin C. So I normally up vitamin C when I'm going through periods of stress. Okay. Because that I just want to say that omega-3 magnesium, vitamin D are like our top might people like oh i don't take any supplements me while they're stressed and this than that and i'm like trust me these these will make a big difference yeah okay sorry an omega three that cushion omega three helps to blunt that stress response right so it it literally will make you more um less reactive it'll make you more resilient when faced with the stress so that's really

important um and then what was it saying oh and then you know you're doing it through this program but like eat to support your microbiome and if you're doing everything else and things are still kind of off really nourish that microbiome and there are strategies to do that like this is a short talk so I can't go into it but like your microbiome and like tweaking that um is very can be really beneficial when it comes to how you feel on a daily basis um and then self talk how you talk to yourself on a daily basis is long term yeah we have dr beverly to help us with that that makes a big difference as you does that capture cancel correct your thoughts like interrupt your thoughts and be like okay this is not real life and then kind of reinforcing new thoughts

I wish we had more time. We do have to go because I want to talk to you about microbiome, but Dr. Paul is going to be joining us next. We can talk about reasons why people's weight is slower to move. And one is inflammation, obviously. One is food sensitivities or allergies. And then the other, well, more sensitivities, because you usually know when you have an allergy.

And microbiome is a big one, right? Microbiome is a big one. And then hormones, because all of those feed into inflammation. So just you've got like 20 seconds. What do you want to say about your microbiome? um it is controlling you it's not the other way around truly like we are we are whatever like we crave what our micro if you deal with food cravings you're it's not you create it's your microbiome like and we train our microbiome how to treat us like what you feed it and what you don't feed it makes

all the difference in terms of what grows and controls you versus the bad stuff that grows and then we'll control you so it it can't be interstated like we are controlled by it yeah Well, and everyone can just like, you'd be a little bit more chill and relaxed about that because that's the kinds of foods that you're eating on the program. Although we definitely need to put more of an emphasis on fiber at the end of the day. Kyle Buchanan, I absolutely adore you. Thank you so much. I'm just always so gracious of your time and your love for our community and your passion for actually helping people in a way that you got some good takeaways. People can follow you over at It's Kyle B on Instagram.

you have a website, Kyle Buchanan, that's B-U-C-H-A-N-A-N-D-C-A. You can listen to his podcast called Feel Goodery Podcast. Season 4 premieres tomorrow. Oh, congratulations. Thank you. You're on that. You're on that. The Exhale with Kyle Buchanan on Sirius X-M Radio, Channel 167 on Sundays at 4 p.m.

And you can catch them at the Globals, the Morning Show, when? It feels like you're there every day. It's weekly, but the day's very. So following on Instagram and I update. And just a note for the exhale, because it's really wonderful experts. And also I do my own tips and nutrition tips. All of the episodes live on a podcast type format on SiriusXM on the website or the SiriusXM app. So if you have that subscription, a free, three-month trial, but then it's like 10 bucks a month after that.

But all of the episodes live as a podcast. So if you miss it on Sundays, it's there. well you know what's so great about podcasts and the show that you're doing is like you would never get this kind of face time with somebody right or if you do it's going to cost you big bucks and some of the guests you have on there they're they're very like you very freely sharing their information instagram is so hard you get like a 30 second 90 second at most little snippet of something right and it's so easy to take things out of context and to listen to podcast um like our own guest experts um very similar was what kyle does uh really gets to the heart of topics and actually gives you some information that can help you good takeaways at the end of the day uh call Buchanan always a pleasure a final word to our members you're lovely and stop being so hard on yourself and congratulations on congratulations on trying because it is so easy to give up nowadays it's so easy to think of what's the point it's so easy to lose faith so good on you for trying and showing up i second that thanks everyone for joining us have a great rest of your day

Thanks, gal.