The Livy Method Podcast - Day 8: The Scale Went Up. That's a Good Sign.

Episode Date: September 21, 2026

The scale is up two pounds after an almost perfect day. Most people read that as failure. Gina Livy reads it as a sign the weight is about to drop.Gina breaks down what the scale is actually measuring and why the number climbs right before fat is released. She covers the three signals that weight is on its way down, why weighing once a week tells you almost nothing while weighing daily tells you a lot, and why it's far harder than you think to turn the food you're eating into real fat. Trust the process.This podcast aligns with Day 8 of our Fall Program, members can find video in our Livy Method app or Livy Method Community Group: https://www.facebook.com/groups/livymethodThere is still time to join the Fall Program and there are two ways to join you can purchase the Fall Session for $99, or become a member for $20/month for year-round support, access to every session, Livy AI, member perks and more. The program is meant to fit into your life, not make your life the program. So start when you’re ready, make it work for you, and visit livymethod.com to join us. Hosted on Acast. See acast.com/privacy for more information.

New season, new name, bigger conversations. Welcome to Live Lighter with Gina, because lightness isn't something you find. It's something you create in your body, your mind, your home, and in your life. Real conversations, no bullshit. So let's lighten things up for you. If you're looking to lose weight and you want to keep it off, you have got to check out the Living Method. Our next live session starts September 14th.

Better than ever. easy to follow. We have the most incredible community and it works. Head over to living method.com to sign out today. Hello and happy Monday. At least I hope it's a happy Monday for you. I hope that you're off to a good start. So we are rolling into week one of the program. We of course had prep week last week, which was just kind of introducing the food plan, kind of getting ready for this week. Hopefully you are feeling so confident and ready to go. If not, that's okay. We have a lot of time still. And it's not about being perfect. With this program and these groups starting on Facebook, which if you're watching through the app and you have not joined our Facebook support group yet, I highly suggest you do. Because following along

with the community is absolutely game changer. Today I started my beginner workout series and I had issue streaming. It's just like, oh my goodness, technology. Facebook has taught me patience, for sure. And we absolutely take a progress over perfection approach around here. We don't wait until everything's aligned and perfect to do the things that we that we need to do. We are not afraid to switch things up, change things up. And you shouldn't either. And sometimes it feels like we, if we're not doing all of the things and we're not doing them perfectly when it comes to weight loss specifically, it feels like, okay, we're failing, we're not doing enough, or I'm doing something wrong. And it's not always that you're not doing enough or you're doing something wrong.

Sometimes things just take time or shit happens. And so I challenge you with this week to take a look at the energy that you are showing up with. What is going through your mindset? Are you excited about making change? What are the roadblocks? What is the, where's the resistance happening? Right? Is it the foods? Is it drinking the water? Is it watching the check-in videos? Is it using the app? Is it working shipwork and trying to fit this into your life? Are you already feeling defeated on the first day of week one of the program? And if so, why? Like, where does that? Where's that thought? Where's that feeling coming from? Because the food part is easy, right? Like, when people ask me about the living method, it's not rocket science. It's just basic nutrition. giving your body what it needs, right? When it comes to proteins, carbs, and fats, focusing on that protein, right? Especially at breakfast. There's a lot of science behind the food plan itself, the rhyme and the reason behind what

we are asking you to eat and when. And of course, that's going to change and evolve. And if you can't do all the things, do the best that you can because I tell you, I set the bar really high. I'm like, I love big, big, huge, massive, ginormous goals. I get really motivated by that. I might not always reach my goal, but I get super motivated by big goals. You might not. You might get more motivated by making smaller goals that are actually achievable.

Right. So this is about knowing where you are at, what you need, because at the end of the day, it's not just weight loss. It's losing it in a way you're going to actually be able to maintain. That's the difference, right? You've lost weight before. This is about doing. doing it in a way where you can actually move on from your weight journey. Okay, so this week we are focused on fine-tuning and adjusting. So the biggest change of the food plan is we've introduced some bonus snacks. So these are extra snacks that you can add in if you feel like you need. So what someone might need when they wake up at 5 in the morning would be different than

someone who woke up at 9 or 10 in the morning. someone who works long 24-hour shifts, for example, right, might need more food than someone who's just up the normal hours of the day. Someone who is really active in their job might feel like they need a little bit more. So bonus snacks are there if and when you need them. They are added in at specific time. So you still want to have breakfast, your morning snack, but then you can add in an extra snack before lunch, right? And then you can push lunch back a little later if you need or after lunch before your veg snack. So you can refer to the guidelines post for more information on that. And I just want to say the guidelines are exactly that, right? They're guidelines. They're not hard

and fast rules. I am basically sharing with you everything that I've learned about losing weight, right, in a way you can maintain and sustain. With the premise that I'm assuming you want to lose as much weight as quickly as possible. And it's pretty amazing how quickly some people start losing weight because of the system, because of the method. It's not just, you counting or weighing and measuring and eating less and exercising more, which is this kind of like chaotic, there's a system. There's a method. Some of you are already asking, if got any questions, load them up. I'm going to get to them in a sec. I want to go over a comment or question that the team sent me today that someone asked. Let me just find it. It's about the scale.

Because I know we want to lose weight, right? And in the app, if you are tracking, it does ask you about your weight. And I think it's, I think that scale can be a really great tool. It is not a measure of success. And if it's not moving, it, that it's, it, it's, it's not because you're not doing what you need to do. Right. So the, the scale can be a great tool in that you can pick up on patterns. So everyone's a little different. Some people lose in little chunks, right? And then some people lose in what seems like bigger chunks. but then have longer plateaus. Everyone's a little different.

Some people will notice their weight go up right before it drops and they'll feel kind of bloated and just kind of eh and be like, I don't know what's wrong. I'm doing everything right. Why is my scale up? Your body retains water right before it releases fat in order to follow through on releasing that fat. Some people will be like, oh my gosh, I feel amazing for sure the scale is going to be down today and they get on the scale and it's the same.

So both of those are signs that your weight is about to drop. Another sign that your weight is about to drop is being extra hungry heading into the evening, even though you ate all your meals and snacks throughout the day. I mean, you do want to check that when you drank your water and you're actually hungry versus you're just thirsty because sometimes we're dehydrated, that can make us feel extra hungry in the evening. You also want to make sure you've had all your meals and snacks and made them nutrient rich, right? but if you've done that and you're extra hungry heading into the evening, that's a sign that your

weight is about to drop. So this is about getting to know your body and recognizing your body's cues. Scale is going to be insanely frustrating for some of you. That's just part of the process. We have to ask ourselves why we're letting a piece of metal that we're standing on dictate how we feel every day. But the reality, it does fuck us up sometimes. I'm a big, I'm a big fan of having my issues in my face and working through them, right? It's all those messages. Messages for me that you got stuff to work on, Gina. I love working through my shit. I do. I love learning and growing and evolving. And the scale is a big, fat message in your face, which tends to bring up a lot of feels. As are the tweaks, and this is what the changes that we're

going to be making to the food plan each week are also. designed to bring up thoughts and feels for you to work on and work through. We have to make change in order to sustain the change that we're looking for. And so if you are not ready to use the scale or you do not want to use the scale, you do not have to. Sometimes we got enough going on in our lives that we don't need to torture ourselves by getting on the scale even if it can help us learn and grow and evolve. So if you're not ready to get on this scale. I would love for you to go by measurements if you want to take measurements or if you want to go by how your clothes feel or by how you're feeling. I absolutely I'm all about that. The thing you do not want to

do, you do not want to weigh yourself once a week. You do not want to weigh yourself once a week because that doesn't tell you anything. That doesn't tell you anything. You could be moving and grooving and drop in weight and then all of a sudden, like, let's say you weigh every Friday, right? So during the week, you're doing great. You feel fantastic. You go out Thursday night and you make a good food choice, but you're at a restaurant and I swear restaurants like salt salads, right? Maybe you had a busy day. You couldn't get in all your water. Maybe you did a workout that day. So your muscles are sore. You wake up Friday and the scale is up. And you're thinking, oh my gosh, nothing I did this week mattered. when in reality your scale is probably actually down your weight was just up because your muscles are sore from your workout so your body's retaining water you didn't drink enough water so your body's retaining water and you had extra salty food so that's causing your body to retain more water right so so you have to take what is happening on this scale versus the choices you are making and how you are feeling and that's that's that's how we use how we use that scale can be

very effective. You'll, if you're new to the program, you'll, you'll hear from other members who will say, oh, yay, my scale is up today. Great, amazing, because they know that means it's about to drop. Like, there's Trudy. I weigh every morning up, down, up down, but it shows me how I'm doing with the food the day before. So the goal is every day you wake up, you feel better and you look better than you did the day before. And if you don't, you can look back and you know why. Oh, I had a crappy sleep. Oh, I didn't get my water in yesterday. Oh, my body sore today from my workout. Right. So this is, it's collecting data. The scale is just collecting data. What's the number? What's the choices that you made? How are you feeling what's going on in your life? Right. So that's what that's all about.

Who's Suzanne? Not sure which program this is for me. track, same. I think this is 30, 33, 34. I don't even apologize it for, I don't even apologize for it anymore. I'm, if I feel a little off today, it's because I've been taking NyQuil. This, this cold flu thing has got me. It's got me and my husband. So I've been having the night, the NyQuil sleeps and you know when you wake up the next day, you're just like totally messed up. That's me. Not even sure which program this is for me. I bomb prep week. impossible now motivated for week one i think i subconsciously was waiting for week one first day of fall you know it's today the first day or is tomorrow the first day i thought thought tomorrow was the first day

anyways doesn't matter um you didn't bomb prep week impossible impossible because hey look what look what you learn you learn sometimes more by not doing the things than by doing the things right and it's okay if you need a little extra week after the summer, getting back into the swing of things in the fall. Like, this is why I don't run the program. Like, I don't start it always kind of when kids go back to school because I'm like, oh, no, we need some time. We need some time. You're here. That's all that matters. You're here. That's what it is, right? It is, it's not any one thing you do. It's just that you keep showing up. You keep showing up and you do the things that you can do. Okay, let me get to reading this comment that I wanted to read that the team sent me. There was a couple here. I thought this was really great.

I'm new the program. Okay, first of all, hello. Hi, everyone who's new. The daily weigh-in was encouraging me over the past week, but this morning I'm up two pounds after an almost perfect day following the food plan yesterday and getting in a longer walk. What is the reasoning behind weighing every day? So, it's collecting data, right? Obviously, you want to lose weight. Obviously, the scale can be measure of the amount of weight that you are weighing, but more than that, it's that tool, right? So, so you got on the scale and the scale is up, which to me, great. That's exactly what's expected. Now, your scale can be up and down at the same time. So your weight could already be down technically, but if you're sore today from a workout that you did yesterday, your body can be

retaining water and that can actually have your weight up, right? So, so you're sore today. So, you're sore today, from a workout that you did yesterday, So this is this is what you're going to learn. This is what you're going to learn. What is the reason behind weighing every day? Is there any way to make the day number not be read? I thought I'd check all the boxes yet maybe my 60 minute walk wasn't enough movement because it didn't turn into a green checkmark. Okay.

So when using the app, which is really cool, because it's there to motivate you and keep you on track. So if, for example, your goal is a 60 minutes and you may be getting, get 20 minutes in, then you're not going to get your, you're not going to close your rings. And so this is where you might want to be like, why can't you just put 20 minutes as your like daily goal? And if you did 60, wow, that's like a bonus, right? For the weight, it is about tracking. You could always just not track your weight and just put zero zero in. And don't ever worry about a number. Right. So you can, that way you can still tick off the things that you want to tick off because I don't think your weight is the one thing that isn't an option. I don't know if it is. It might be

in your settings. I'm not sure. I've made a lot of changes to that. So yeah, the scale can really frustrate you. What you don't want to do is festering your funk, right? Like if you get on the scale and you're upset with the number, why am I, why am I upset? I mean, this may seem really deep for like, hey, I just want to lose some weight around here. But the reality is you're going to have to work through your issues and associations tied into food, tied into weight, tied into your past experiences, right? You're going to have to work through habits, old habits, create new habits. You're going to have to some people beliefs, believing that you're worthy, believing that you can do this, fear of failure, fear of success, right? And some people, there's a lot of trauma tied into their

weight, their experience with dieting. how they were raised around food. There can be a lot of trauma there. So this is what you want to be like, okay, what is the feeling that I'm feeling? What is this about, this feeling that I'm having? Because that is just as much the work that you're going to want to do as the what to eat and one part of the foods, right? So here's another one.

This is a great one from Karen. I just started and I'm really enjoying the food focuses each meal and feeling less heavy and healthier already. but it actually gained a few pounds. So this is that example of someone who is like feeling amazing, really happy with what they've been doing, and yet the scale has gone up. So it's much harder than you think to take the foods that you are eating

and convert them into fat. It's just from past diets like Weight Watchers and whatnot and anyone who is traumatized by their weekly weigh-ins, if the scale was up, you were taught you had gained weight and you weren't doing the things that you needed to do. when in reality the scale fluctuates for so many reasons. And the scale will go up, including right before the weight is about to drop. I know this is common, but I admit that it doesn't feel positive for me and I don't want to record it,

but it felt, I didn't want to record it, but it felt bad. I also know that one evening I had an extra snack after hours and had a few extra drinks, so then I felt like I had sabotaged myself. I'm trying not to feel shame, but it tends to be my default when I stray a bit from the plan. This is why you have got to be in the community because you're going to realize that you're not the only one. And I just, I love this comment so much, not how the person feels, but the fact that they're sharing this because so many of us feel like this. I messed everything up because I had a snack, right? Having a snack at night isn't going to stop you from reaching your goals. It's not,

right? Overall, I'm being pretty consistent with this week. Anyone have any helpful suggestions? Will there be a point where the weight starts coming off more consistently? Everyone's a little different, right? Like you can have someone who loses 20 pounds in the first month and then the next six weeks they don't lose anything because their body is adjusting to that amount of weight that they've lost. So it's like an equal and opposite reaction. This is something nobody talks about out there is you can't lose weight without your body adjusting to the weight that you've lost because your body actually factors the fat into its. daily workings. It's not just like fat is sitting there doing nothing, right? So your body needs to make adjustments when you drop weight. And then you can have someone who we've had people not lose

one pound until week seven of the program and still go on to lose 30 to 40 pounds in the back end. Right. So everyone is a little different. You might have someone who loses like point five, point this, point that, point that. And then they have like a little plateau and they're back to losing point this. Then you might have someone who seems like they've lost five. pounds in a week, which they haven't, that's a perfect example of the scale was probably on his way down, down, down, down, down, down. But maybe the person was working out. And so their weight was up, up, and then they had some salty foods of the way it was up. So all of a sudden, when it came together, it looked like one day they got on the scale and they were down five pounds. But in reality,

their scale had been dropping all week. So everyone's a little different. Everyone's a little different. The scale will make you crazy. I know. I'm glitchy for myself, Nancy. Technology today is not my friend. Technology is not my friend. Period ended. And now I'm up two pounds, but I also know I was sick and under eating.

So it wasn't realistic. Okay. So this sickness thing is going around. So we do have a sickness protocol if you want to go in the app and you search. There's a couple of things that you can do with the app. So first of all, if you go into, let me go into my app. If you go into your main screen and you go to the guides at the bottom, there's actually a search icon at the top. So if you want to search recipes, let's say chicken, fish, like beef, whatever. If you use this search bar, it'll pull up all of the

recipes for you that are used with chicken. So that's just a great way to search recipes. Someone was asking the other day. In fact, that's where you can search if you want to, like, if you're like sickness, like sick and I just pop sick in, the sickness protocol will pop up for you, right? Of course, you can also use the AI feature in the app. So when you are sick, you want to absolutely focus on giving the body what it needs so you can heal. So lots of water. If you're not hungry, don't force yourself to eat, right? So people are concerned that if I don't eat, my body's going to use my fat, therefore I'm reinforcing the fact that I need fat. So that's what happens in typical diets. You eat less, you exercise more, you give your body no choice, but to burn your fat, which is

great. You'll lose weight that way. No one's debating that. The problem is, is that you are reinforcing the fact that you need this fat because you keep using it. And that's how your set point gets higher and higher and higher. Set point is a learned behavior. Your body has learned that you keep starving and depriving. Therefore, it likes to store a certain amount of fat for safety purposes. Right. Now, if your set point goes up, you can also teach your set point to go back down. And that's what we are trying to do here. When you are sick and not hungry, that is one of the reasons why your body stores fat is for times where it doesn't actually want you to eat because it wants to focus on healing or like detoxing that virus out of your system, which is why you want to drink lots of fluids, right? Whatever is attacking your system, you want to detox it out. And so your body will have you not feel very hungry. or you'll be really hungry and craving carbs and sugar, usually because you're dehydrated and your

body's desperately trying to get you to drink more water, right? High water content foods are things like fruits, fruits are sweet and you think I need something sweet. So when you're sick, you don't want to force the program. And I get people saying this all the time, come hell or high water. I'm following the program. I'm so sick, but I'm doing it anyway. Drink lots of fluids, get lots of rest. If you're not hungry, keep your foods nice and light. When you do eat, try to, you know, try to eat foods like soups, easy to digest things that are going to actually help you. Sickness is like its own protocol, like its own tweak. So as we go in the program, we're going to make changes to the food plan. We call them our tweaks each week. So we're going to have a specific focus. This week is on fine tuning and adjusting and trying to

be as consistent as possible just with that basic food plan. That's it. Adding in the bonus snacks if you need. As we move forward in the program, we'll have a focus and then we'll have a tweak. So we'll actually change the food plan and things that we're doing. And it's like a way of getting even more tune to your body's needs. But sickness is like its own tweak. You have the body's attention when you are sick, right? And so your body not only detoxes the virus out, if you've been giving the body what it needs and your body's storing excess fat, it doesn't need, it will also detox fat out as well. Obviously, detox is a really oversimplification term of your body releasing fat. So when you are sick and that scale drops, you can actually use that to your advantage. Not that I

would want to be like, yay, let's get sick so we can lose a few pounds. Normally what happens is when we don't eat when we're sick, then we just start overeating when we start to feel better and we don't change the way we're eating. But when you're following the program, you're actually changing the way you're eating. Nobody is going to gain, I think this is the biggest takeaway. No one is going to gain real weight by following the food plan. Even if you add a few extra bites of bits here and there, nobody's going to gain real weight. You'd actually have to work really hard at having your body takes the foods that you're eating and convert them into fat. It's just that the scale tends to fluctuate a lot. Lept away every day. Lost two pounds this morning, which probably was from two days before and water.

Yeah, right? That's exactly it. Ways going to go up. It's going to go down. Normally this is what it looks like. So weight goes up, right? And then it'll drop down. and then it will go back up and then it'll drop back down to a new low. So that's very typical. So when the scale starts to move, you want to assume that your weight is dropping for the next like three to five days after, at least three days. What you don't want to do is see that scale drop and then you get so excited and then the next day your weights back up and you're like, oh, I gain that weight back or oh, I guess that's all I'm down. Because what happens is when your body was releasing fat through the natural metabolic process, right? So your fat gets broken down. It comes out when you breathe,

when you pee, you poo, and you sweat. It's not like big fat globules come out your nose. What happens is your body's retaining water in order to do that. So when our weight starts to drop, we tend to lay off the water at the very time that we need it, right? And so this is our body then retaining more water in order to continue to follow through on the fat loss process. This is a, if you still get your menstrual cycle, this is what's happening there. So your menstrual cycle is like a massive detox, right? Your body's trying to get out what it needs to get out and your body will retain water. So this is why you're going along, just living your life normally.

Next thing you know, you wake up, gain five pounds, you're bloated, you're whatever, that and then we're dehydrated. and so then we're craving carbs and sugar, and then we eat carbs and sugar, which make us feel even worse, and we tend to do it at night, so we're not getting the sleep, and then, you know, the whole thing is just a hot mess.

So very similar. So when your weight is about to drop, can feel very similar to right before you get your menstrual cycle and your body retaining water and kind of how you're feeling. So when that scale is dropping, you can actually support your body in that by making sure you're drinking enough water by not eating after dinner, which is the biggest one.

Probably one of the most important things you can do when it comes to actually seeing that scale move sooner rather than later is stop eating after dinner. Your body needs time without food. When you sleep is when your body not only works on repairing, rebuilding, making change, especially if you're working out. But it's also when it utilizes the most fat. And so you really need that break in between eating. And so eating also messes with your sleep because when you go to bed, if you have a belly full of food, your body will prioritize that rather than focusing on repairing and rebuilding and detoxing. I also know that that's a lot easier said than done. So we are going to talk about that. We're going to talk about tips for navigating hunger at night.

this is why you want to be as consistent as possible with following that food plan throughout the day and eating those meals and snacks even when you're not hungry having that small token amount because that's going to give you a fighting chance at not eating after dinner is making sure you're eating enough throughout the day usually when we eat after dinner it's out of habit it's because you're used to eating after dinner or because you're coping like you're stressed you had a bad day or whatever that is right it could be that you have a bit of a food addiction, which is, you know, both of those things are coming into play, which we are going to have Sandra Alia, our food addiction counselor, join us again on that. So, so listen, focus on that food plan this week being as consistent as

possible. If you end up adding some extras in at night, that's a whole other thing. That's a separate thing we got to work on. It doesn't take away from the fact that you did what you needed to do throughout the day. Also, if you're out and about and you can't get that snack in, not the end of the world, right? This week, fine-tuning and adjusting is just as much doing the things, eating all the meals and snacks as being aware when you can't. And then why you can't, right? What's happening in your life that's making it difficult for you to do to do the things that you need to do? You sign up for this program. You want to lose weight. There's going to be things that you need to do, changes that you need to make. If you're being challenged in certain areas,

what is going on? Why? How can I best support myself? What is this all about? Why am I? I feeling like this? Why am I putting my pressure on myself like that? Right. So that's what this week is about is kind of fitting this. How does this, how do these changes that we're doing right now? Because what we do will change and evolve as we go. How do we fit this into our life? Right. So just just just, just sitting back and observing, you know, the time that you're having and where it's easy, where it's more difficult, take taking note of your hunger levels. Do you have some days that you, you are hungrier than others, you know, are you drinking your water? Just really taking a look at how you're piecing it all together. Because this is the thing. And I know I said this in my check-in.

It's not through lack of trying. A lot of times what we do is we try a lot of things. So we're juggling a lot of balls and then we're dropping a lot of balls. And we're trying this and we're trying this and we're trying this and we're trying this and we're trying that. We're trying all these things to try to reach our goals. It's about having all the things that you are doing work under the same umbrella. So we're taking all the things we're doing and we're doing those things and they are all working together. Right. That's where that's the system. That's the method is piece all the things that you can do be as consistently as possible with them. And that's how you're going to see the change happens. So I'm going to be any one big thing that you do. There's no way you can mess this up.

as long as you keep showing up. That's the beauty of this program is that you're not just eating less and exercising more. You're making real change. So the things you do each day will actually add up. And then if you have a couple bad days or a bad week or whatever, it's no big deal because you didn't just put yourself in ketosis and burn the fat. And the minute you start eating again, you've ruined everything and you need to start over, you know. Can you retain water if you're dealing with a bad cold unwell? like, yeah, especially if you're taking like my belly, like this morning I got up, like my belly is like,

is like major bloated from NyQuil and Tylenol and all of that. And I feel like super puffy and just kind of and run down, usually from dehydration. As a science person, data is power. You see the trends. Yes. Weight at same time each day as weight fluctuates over the day. You see how what you eat affects it and plateaus are normal as are the ups and downs. Oh yeah. Understanding what is normal. Because this is like this is what the diet industry doesn't take you, doesn't take the time to teach you. Right. It's no for the scale to go up before it goes down. It's so normal. It doesn't teach you a lot of things. And so you'll find out we really avoid diet dialogue around here. We do get into science. So there is a science guide in the app. So we are going to be doing

new science. We're going to be switching it up and doing some fun stuff this session. If you do want to, there's some, like, there are some science posts that, like, will take you an hour to read. And then there's like Coles notes, science posts tied into each week of the program. So if you go into your app and you can review all the science posts if you want, big science person around here. Back during my first program, I was curious and weighed myself first thing in the morning and then later before bed, the evening number was always higher. like pounds higher, but the next morning was back to morning number or lower. It was so interesting. Yeah, if you want to do that for the sake of learning, do that. But like, don't weigh yourself at night.

If you don't make yourself crazy. Because your weight can go up like five pounds just through drinking water, eating foods, things you're doing throughout the day. Again, a perfect example that it's not real weight gain. In fact, that's a great practice. So weigh yourself this morning, weigh yourself at the end of the night. You will see how much your weight will go up. It is not real weight gain. You'll see it's right back down the next morning and in some cases and then some, right? It's really about learning to trust. And the ultimate thing we're doing here is learning to trust that you know what you need to do. And then eventually trusting when to eat, I'm actually hungry versus eating out of habit or eating because I'm tired or eating because I'm coping or triggered.

what to eat. I need a salad. I need a steak. I need whatever, knowing the difference and how proteins and fats and carbohydrates fuel your body and what you need. And then also how much to eat, knowing the exact moment when you've had enough. Like that's what we're learning to trust. You're going to be able to lose this weight. You're absolutely. There's no, of all the science out there, there is zero science that says it is impossible and you will not lose your weight. There are lots of reasons. why you will be frustrated and things that make it more challenging, some more than for others, but you absolutely can lose this, help your body release this stored fat that it has learned to store. That's not the hard thing. The hard thing, I mean, that's just showing up and doing the

things you need to do long enough to reach your goal. The hardest thing is being able to maintain and sustain that weight, and that's where you've got to learn to trust. That's where you got to learn to trust. Oh, you guys are talking about Alyssa's download. notable cookbook, recipe book. So our registered dietitian, that's really interesting. I've had some really interesting comments before I go people talking about Alyssa because you notice it has nutritional value, right? How much fat and protein and all of that and how many calories. So we had a great conversation with her last week where there's a time and a place for counting and weighing and measuring. It can help you learn. If you've been counting and weighing measuring for 20 years,

you probably know that already. And now it's time to work on trusting yourself, right? Actually getting in tune to your body's needs. But, someone asked me the other day, for example, she suggests low fat and no fat dairy products. And so back in the day, I used to say you want to avoid those because the way they were made, they added a lot of extra stuff in order to create that consistency that you can't get from a low fat or no fat product. It has changed. That has changed. Now you can get a really great no fat high protein yogurt that's full of great ingredients without all the added fillers, right? So that's something that's changed. but more so, you do want good fat in your diet, right? So 30% of your diet, roughly, you want to be fat,

30% protein, and then 40% carbs. You need more energy food than you do proteins and fats at the end of day. But when you have fat, there's different types of fats, right? So there's like your saturated fats, and then you're really good, like omega-3 fats, and you want to make sure you are not getting too many omega-6s and you want to get enough omega-3s. And so when people have cholesterol, generally people don't need to be concerned about that because you're getting that through nuts and seeds. If you want to and fish, if you're not eating a lot of fish, you can take an omega-3 supplement, right? But some people have cholesterol levels, cholesterol issues. So it's not about them not getting fat. They need more of the omega-3s and less of the saturated fats. So you don't want to be

getting all your fat from dairy all day. So you don't want to be having yogurt for morning, you know, for breakfast and then, you know, adding cottage cheese to your lunch and then adding cheese to your veg snack, like that saturated fat can add up. So in that case, if you wanted, if you like yogurt or, you know, whatever dairy product it is, but you like the protein in it, but you're not, you don't want that added extra fat. That can be the reason. So that's why there's, there is no black and white. So we're going to give it all to you and then you can help figure out what you need or that works for you. Where is a 730 exercise video? Okay, yeah. So I did my beginner workout, uh, exercise series today. We started it. So we just went over a basic tech.

me, kind of the equipment that we're going to use. We just moved our bodies a little bit. I can feel my neck and shoulders are already feeling a little bit stiff. So that was supposed to happen on my, my public page so you guys can find it and then stream it into the group. We normally don't have anyone working at 7.30 in the morning to attach it to the app, but we are actually having a meeting about that today. So what I'm hoping is on Mondays and Wednesdays, we can, you can open up the app and stream right into that live workout session. If you can't join us live, we are going to add it to the new exercise guide in the app. So later today, if not already, you're going to be able to find an exercise guide that has

some older exercises in it. And then any new exercises, we will be adding to that guide to make it really easy for you to find the things that you need to find. Okay, that's my time for today. I don't want to go any longer. I'm already past my half hour. I want to keep these short and sweet for you. So this week, follow the basic food plan.

Try to be as consistent as possible. Be aware of times where you're like crushing it and other times you're finding more challenging. We're just getting started here. We want to be here for the long haul. We want the small things we're doing to add up to make big change. And all you need to do is keep showing up. That's the biggest challenge is to be here at the end. We have a lot of time left.

Don't forget to pop into your app, asking any questions. Or if you're looking for more personalized support, pop into our Facebook support group. We have a team there who are there and they want to help and they're excited about helping you. I'm excited about this week. We got a couple great guests. If you want to check out the bulletin board for the live segments this week, if you're interested in joining us for that, we've got some great guests this week.

We have a lot we're going to talk about this week. So stay tuned for more. Have a great day, everyone. Happy week one. And I'll see you later.