The Livy Method Podcast - Everyone's Talking About Protein. Most of Them Are Wrong.

Episode Date: September 15, 2026

Everyone is telling you to eat more protein. Almost nobody is telling you how much you actually need or why the number you keep reading online was never written for your body.Gina Livy breaks down the protein conversation that's taken over midlife weight loss: where the 20-to-30-gram rule really came from, what protein has to do with protecting muscle through perimenopause and menopause, why the GLP-1 boom changed the whole conversation, and why chewing your food beats drinking it. This podcast aligns with Day 2 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. It is Tuesday. It is the second day of our fall session. I have to start off by saying, I am the worst daughter on the planet. I totally missed my mom's birthday yesterday, so I want to say, Mom, I love you. I am so sorry.

I cannot. I cannot. I was so excited and jazzed and hyped for the fall session. I totally blanked on my amazing, incredible mother. Hi, Mom. I'm sorry. I love you. Happy birthday. Happy birthday. Okay. Be in the moment, Gina. That's one of the things I'm working on is being more in the moment. just taking time, right, to enjoy life, to, yes, recognize where I'm at and what I want and work towards my goals. But the same time, stop striving for this next thing and this next thing and this next thing and just be here and be present. Okay. All right. So shout out to my mom. Happy birthday. How are we doing? How's everyone doing? Okay. So a lot of talk about protein this morning because we're talking about breakfast, of course, and you want to make sure you're really focused on protein for breakfast.

You can still add things like carbohydrates, like fruits and vegetables or, you know, have oatmeal for breakfast. You just want to make sure you're really focusing on that higher protein for breakfast. In fact, our registered dietitian, Alyssa Steinberg is going to join us on Thursday. I had a really interesting conversation with her, actually, because as you know, we don't count in a way and measure food. We're more about getting in tune to your body's needs, knowing how what your body needs to lose weight and then also more importantly be able to sustain and maintain that weight. And we've done it for years and helped hundreds of thousands of people lose weight without counting and weighing and measuring. But she is a dietitian. And so she's actually

putting together her own kind of like guide for recipes for the living method that's going to be available. And in it, she talks about your, you know, your proteins, carbs, and fats and how much you need. And it was really interesting. I can't remember the exact phrase she gave me yesterday. day and she's like, you're not counting for life. You use counting or weighing and measuring to learn, but then you need to be able to not count and weigh and measure, right? So if you still are into counting calories and you're nervous about not doing that, you can totally still do that. I would just highly suggest give it a go when it comes to not counting because you know how much you need. And that's the thing about protein, right, is that they can give you a number,

so 20 to 30 grams. But we come in all different shapes and sizes and different needs. And consuming more protein than you need is also not beneficial. And that mainstream conversation really comes from the GLP1, so people losing a lot of weight with weight loss medications quite quickly and then risking losing muscle mass because they're typically not eating better. They're just eating more of what they were eating before. And historically, this is an issue with diets because people didn't care about where they were getting those calories and nutrients from. They just wanted to eat a low cow diet, right? And then, of course, with the menopause conversation, it's important that we're maintaining that muscle mass for not just,

like, not just while we're losing weight, but for good health. So we have a little post in the group today. If you haven't had an opportunity to check it out, it's just a small post on protein and then also on portion. So right now you just want to be consistent with following that food plan and then eat enough to feel satisfied. That's the only focus this week. And then we're going to fine tune and adjust that next week. I want to get in and actually answer as many questions as you have today. I'm sure you have a lot. So I'm going to just get my trusted iPad out here and roll through as many as I can today. Hi, Rainey. Just finished my lunch here in Scotland, feeling good so far with being back on track. So we have people joining us from all over the world because

the living method can be done online. If you haven't signed up yet, you're on the fence thinking about sign up, sign up. We have our new monthly membership. It's like $20 a month. It's so, it's such a great program. Honestly, you can spend $20 on coffee in a month. You go out for dinner one time and you spend 10 times that, at least it seems like these days. And if you know anyone you're doing the program, you're like, wow, this is really great. Please share. There's still time this week. So we are just in prep week. I want to remind you, prep week is for new members to review the food plan, ask questions, grab anything that you need to grab, start getting ready, easy to the process, hit the ground running, doesn't matter, just be ready for week one of the program. And of course,

our returning members like Rainy, getting back on track. Okay, do you have a recipe book for sale or up online? No, although I did talk to Alyssa yesterday about doing a Livy Methoder, LiveLiter cookbook. We have a lot of recipes. So we have about, I think at this point, almost 300 recipes, available in the app. Alyssa's going to be joining us and she's going to be sharing some new recipes with us as well. But she is working on a recipe collection for the Livy method that we're going to roll it on Thursday that you'll be able to purchase if you're looking for that kind of those, that extra, right? By no means do you need to purchase it. We've got lots of recipes in the app. But she has written this from a dietitian's perspective, which is really super cool. So we're going to

talk more about that on Thursday. So check back with me on Thursday. I might have something for you. I'm having such a hard time for breakfast. I'm not a fan of eggs or overnight oats. Hi, Trudy. Yeah, okay, so not a fan of over. I like chia seeds. So I like, I'll do like a chia seed cup and soak some chia seeds and then just throw other some nut butter or, you know, some fruits on it the next day. Yogurt, obviously cottage cheese. I like a good savory cottage cheese. So I'll do cottage cheese and then I will add sesame oil with some every everything bagel seasoning and then a little bit salts and garlic in there as well. You can also think of leftovers, leftovers for breakfast. Right? You don't have to think of like traditional breakfasty types of foods. Everyone thinks eggs,

right? When it comes to breakfast and not a lot of people like eating eggs. You could always do leftovers. You could do like chicken or, you know, I've leftover chili. So you know, you can have chili if you want. A fish is also really great. So you don't have to think traditional types of breakfast foods just because it's breakfasty. But if you go into the app section and look up breakfast, there's actually a mix of like sweet and savory, a vegan. I get asked a lot of people can do the program if they're vegan or vegetarian. Absolutely.

You can. Absolutely. You don't have to do breakfast food when traveling in Vietnam. They have leftovers for breakfast. Yeah, exactly. Exactly. Right. I just watched the September 9th panel discussion.

Wow. So good. Highly recommend. Hi, Julie. Yeah. So last week, you might have missed it. It is actually in the support group. It's also available.

is it in the app? I think it might be in the app. Available as a podcast too, where we highlight some of our resident guest experts. So it was Dr. Beverly David, clinical psychologist, Dr. Alenka, Dr. Paul, and Dina Kara Schaefer, who's a learning strategist, and then Alanna McGinn, who's a stress and sleep expert. And I really just ask them, you know, what do people need to focus on or what are they excited about talking about? It's always a really great conversation that kind of highlights that we do so much more here than focus on the what to eat and when part, right? We're going to talk about stress. We're going to talk about sleep.

We're going to talk about hormones. We're going to break it down in a super easy way for you. We're not going to get too technical with that. But really understanding how weight loss is eat less exercise more. Healthy, sustainable fat loss is so much more than that. And we're also going to give you strategies, right? So a lot of our live segments are awareness conversations. That's what I love about our guest experts.

is they share so freely share their knowledge so you learn so much. But a lot of it is just being like, oh, yeah, oh, I didn't realize that. Or maybe I want to look into this, right? Or oh, so it's just a lot of awareness conversations. It's not a lot of homework that you need to do, but they always share some good tips and takeaways. Day two. Hi, Risa. I lost count of how many programs. Yeah, we have a lot of returning members. And the reason why is because we structure our program a little different in these like 91 day motivational sessions, typically when people want to start a diet. So in the fall, in the winter, in the spring, and we also have our shorter summer club that we do. And so with the living method, you want to start it and then keep doing it until you reach your goal. And then after that,

if you want, we do have a maintenance program because believe it or not, there's actually a lot to talk about and work on and work through in maintenance. But just like any other diet, but just like any other you're going to keep following it until you reach a goal. The difference with us is we are teaching you how to not be on a diet anymore. So sure, you have to make like sustainable lifestyle changes. You have to like work through your old habits, create new habits, obviously to sustain the changes that you've made. So you take principles into your life. But we're looking, when we say we, when we say we want this to be the last diet you ever do, that's what we mean. We want you while you are losing way to work through your issues and associations tied into food, right? Understand

your habits. Really trust when you're hungry, like actually hungry versus eating out a habit, you're eating when you're triggered, you're eating when you're coping, you know, or have other coping mechanisms, knowing what to eat, right? It's so crazy that we're so lost on what to eat. Know when you need that steak, when you need that salad, when you need those carbohydrates, and then knowing exactly how much you need to eat. So that exact moment when if you take one more bite, you're going and you know you're going to feel like you eat too much, which sometimes it's totally worth it. But then when you do choose to overeat, you're not also berating yourself afterwards. Oh my God, why to do that? I ruined everything. I'm just, I'm this and I'm that. That berating that we do

and then the punishment that we do after. Right. So we want you really calm around food, not just physically, but also mentally. So that's the end game here. The end game isn't just help you lose as much weight as quickly as possible. Do it in a way you actually have a chance at maintaining and sustaining. And that's where all of our members who are taking weight loss medications, right? They can really help. They can help with appetite to help you get a handle on that. They can help you with food noise, but food noise isn't going to go away unless you work on that neuroplasticity on the brain and work on changing your pattern of thoughts. That's one of the things that our psychologist joins us for. So your brain is wired around food in a certain way,

which can start when you are quite young. That's just the pattern of thought. That's what food noise is, constantly thinking about food. And so we kind of try to get in there and shake things up and break that up and help you recognize that pattern so you can reconnect your brain in other ways. Obviously, there's a bit more science behind it than that. But food noise is real. Food noise is real. We're going to talk about that. There's food noise. There's food addiction. There's a lot going on. And everyone's a little different. And this is why the program really is for everybody. So we're going to start focusing on that basic food plan. And then we're going to tailor it to your needs. you know, if you're male, if you're female, if you are in perimenopause, if you're postmenopause,

if you are 19, if you are 90, right, the program works for everybody. But you may have special needs. That's what I say. Like you may have thyroid issues. You may have, you know, diabetes that you are dealing with or need to manage. So everyone's a little different, right? Let's, oh, let me read the rest of that, Risa. I lost kids. Sometimes I go off in a bit of a tangent. Bear with me. Again, Gina answer as many questions as possible today. Also, Mom, if you're just tuning in again, happy birthday. I'm so sorry, I missed it. I'm the worst child on the planet. I'll make it up to you. I'm pumped after a very indulging summer. I was mindful and enjoyed myself. There you go. There you go. Love

that. But I always feel my best when I'm on priority. Happy to be back, especially with the craziness in my life. This program and community has helped me through the most difficult times that I'm so grateful to have you guys now. Let's do this together. Yeah, our community is so great. We, yeah, Risa, Risa's been a very vocal member. Some people are really vocal. Some people are not. You know, you do it your way. Risa was a caregiver of her mom who passed away and she was doing the program and navigating that. That's one of the things we talk about, too, is you're not just trying to lose weight. You're trying to lose weight while dealing with grief, right? You're trying to lose weight while, you know, wondering how you're going to feed your family. You're trying to lose weight while, you know, changing

jobs, trying to find out who you are again in life, right? Like that essentially is what makes weight loss. Like I hate saying that weight loss is easy because it's not easy. But the hardest part about it is trying to make these changes while life is happening. And so the community is such a great place. That's why we have our community support group. If you are not part of our community, you really should be. In fact, we've talked to previous members who just use the app. And then once they got into the community, there's something about knowing that you're not alone in your journey. And even if you're not a vocal person, you're reading that someone else maybe is going through the same thing that you're going through, right? And that's one of the things that does

make us a little different is, is our community, which has really been created by our members, right? Trying to lose weight while recovering from cancer treatment. See what I'm saying? This is that, you guys, listen, if you, I don't want to go into it too much, I'm going to start crying, but if you, to anyone who's struggling with cancer, but my good friend Lynn, who co-wrote my LiveLiter book with me. Her husband, Michael, has had cancer for this rare form of cancer for the last 20 years, and it got really aggressive in the last year while we were writing our book. And he is starting his first day of chemo today. So if we could all just send some love and energy, not just to Michael, but anyone's struggling

and wrap us all in a big hug. I'd appreciate that. Oh, there's my mom. She's watching. Thank goodness. Hi, Mom. Love being back. Hi, Falma. It's just, it's like I just walked into a family reunion. Welcome back or welcome to anyone new. We got this. Yeah. If you're new to the program, you'll find our returning members are really great. They're super knowledgeable. We, of course, have our team of program specialists who are in there answering any questions that you have. But you'll find we do have the most supportive community. Online, online makes me nervous. You know, it is just like the Wild West. of comments. And I like to think of it as the community group as if we were all in the same room, or even on my social media pages. If we were all in the same room, how would we talk to each other?

Right. Like, that's how I try to view. I'm an old school girl. I'm not like a cell phone until I was 25. And even then, I try to stay off. That's how I kind of look at it, the community, like this, the community space is if we were all in the same room, how would we talk to each other? How would we treat each other, right? So same thing online. I kind of don't have a lot of tolerance for people who are not kind of kind of kind. I returned in not, I kind of returned in not kindness myself.

I'm trying to be more of a show love person. I'm working on that. I'm working on that. Did the name of the Facebook support group that we need to join change? Hi, Megan. Yeah, so it's the Living Method Community Group now, living method community group. We are keeping the same group for people who are part of our membership to make it so easy so they don't have to keep changing groups every three months.

We're going with our one main group now. Of course, obviously the program changes in the app and we'll be running our seasonal sessions, but it's called the Living Method Support Group. If you need a link, just reach out to us the contact form through the website. We'll send it to your DM us, DM us and I'll send you the link. I'll send you the link. Finding it in a grocery store can be challenging. pancakes, cottage cheese bakes, what can't you do with cottage cheese? Right? I, you know, listen, I've been doing this. Well, I've been helping people for over 30 years, but really on,

on kind of Facebook and these groups in the last five or six years, I've lost count. I'm like 53. Give me a break. I don't pay attention to how long anymore. But man, people have gotten so savvy with the foods that they can create that they're still able to keep healthy. So this is Alyssa Steinberg, our resident and registered dietitian that is working with us now. She has an Instagram and TikTok account with like a million followers. She's not just this incredible dietitian, honestly. Her background is just like, whoa, an experience. But she's a whiz in the kitchen.

So if you want to follow her, it's healthy you underscore dietitian, I think, is the name of, oh gosh, I should know that. It's the morning brain I got going on. Let me see and I'll check. Healthy U. Healthy. There she is. Alyssa Steinberg.

And it is healthy with a U underscore dietitian. And she's got, look at this. She's got so much like easy, peasy, healthy food stuff on there. If you're looking for more. If you're looking for more. Kiefer bath. Keefer bath. Kee for bath.

Say that 10 times. I was going to say, say, say that 10 times twice. That's where I'm out this morning. Kiefer based. Kiefer, which is a type of like thin, I wouldn't say it's yogurt, right? But it's like a probiotics, really healthy for your gut. Kiefer based smoothie is a great staple here. Options to include egg, maple syrup, hemp seeds, buried, soft tofu. I love that. So I, listen, a straight up, I'm not like the biggest protein shake fan girl when it comes to understanding portion size. and satisfaction levels, right? So this is why I'm like a big fan of chewing your food.

There's something happens when you chew your food. It stimulates your digestive system. I mean, digestion actually starts with smell. Smelling your food signals, oh, incoming. And then chewing your food sends messages to your digestive system to get those juices flowing, which can really help with digestion. And then chewing, there's a lot going into that, right? The fiber of the foods that you're eating, that digestive process, that slower eating, helps you kind of register when you are satisfied. So I love chewing food, I think is really important to get you in tune to your satisfaction levels because you want to make sure you're eating enough or eating dissatisfaction.

Some people are like, what does that mean, right? And so that doesn't mean that you can't have smoothies. It's just you don't want to be having a smoothie of like two bananas and some berries in it, which very quickly turns into like a high carbohydrate, high sugar rather than up protein-focused breakfast. That's one. Two, it's hard to get to those portions because you're drinking it so fast. So I'd probably make half of what, you know, like if you use a whole banana, you use like half a banana. Like I wouldn't use more of a banana than what you would eat, right? So sometimes it's good when you're adding those extras to see them on a plate and be like,

oh, okay, I'm adding all of this. Would I eat that? If you wouldn't eat that amount of things that you are adding to your smoothie on top of your protein powder, you probably, don't want to put it in a shake, which is so easy to drink. You just also want to make sure that along with that protein, you are having, like, you putting some healthy fats in there. You know, of course, you can add some carbohydrate. So I'm not, it's not like you can't have shakes or smoothies or anything like that. You just want to be mindful. You want to be mindful of that. I love returning for a fall reset. I, yeah, falls are great time to make change. I'm like it's kind of more my favorite than January and then January comes around. I'm also ready for a change.

Fall such a great time. Fall such a great time. Let me see if I can get down here. I own this program works as it did in the past. Oh, maybe I hope. I know. I know. Sorry, Susan. Missing some letters there. You type like me. You get what you get. Hopefully you can read it. I know this program works as it did in the past for me, but then I stopped doing what I needed to do. joined many programs over the past few years, but did not do anything. Need to really get in and be serious this time. I know what needs to change and just need to do it. You know, I love that self-realization. I mean, I'm always having these talks with myself. So this is what I would say, because it's so normal, like other diets you've done. Think about other diets you did in the past where you were successful.

There were times where, like, you were following and everything was aligned. Then there were times when you weren't following. I think it's because we, like, set these up in, like, 91-day chunks of time, you can kind of see, oh, that's what happened in this season, not just like the fall season or winter session or spring summer session, the season of your life, right? And people come up to me all the time when I have an opportunity to meet our members and like, oh, I did this program. I was so successful. Then I totally failed. I need a kick in the ass. And I'm like, no, no, no, let's let's think back to when you think you failed or you were unable to show up in a way that you would like, what was going on in your life. Having time is not the same as.

having capacity, right? And this is where I would, I would hear from people, oh, well, my husband died, right? Oh, I lost my job. Oh, I was dealing with this. I was taking care of my parents. Like, there's always a reason that sometimes we don't see because we're so hard on ourselves because like, oh, I know I can do this and I got to do it. Right. So this is where you might want to be like, okay, where am I at right now? What is happening in this season of my life? Okay, I'm doing, what are some hard things I got going on where I really need to give. myself grace. As much as I would love to do all the things, right? As much as I would love to do all the things, can I actually do all the things? What are some of the things that I can do? And that's the

thing, this is why I love about the program, the fact that for most people it's so affordable is that even if you're just doing some of the things, like you get out of it, like what you're able to put into it. Sometimes it's all of it. Sometimes it's like just bare minimum, which is also a huge value. Right. So what do I got? Well, let me be realistic about this. And I'm saying this from a where listen, I have signed, like I, y'all, I got so much going on. I got this group. I got my book coming out, which I'm so excited about. And then I'm doing, I'm going to be at the plow match. I'm going to do a bunch of keynote speakings, which I'm so excited about. And then I signed up for like Harvard. I'm taking classes at Harvard Medical School. What? Why? Did I do that? Because I want

to keep learning and growing. And you know what happened? I missed my mom's birthday yesterday. So this is a perfect example. And now I'm beating myself up because I missed my mom's birthday. And I went and overloaded all this shit on it's my own damn fault. So kind of we do this. We do this, right? I do this. So that's I'm just sharing. And so you, this is important to you. You want to lose your weight. You want to get healthy. You want to do those things. It's not all, it's not going to be any one big thing that you do. What are the small things that you can keep doing and moving forward with? And then how can you do it differently? Maybe journal this time, right maybe didn't journal last time but not just journal your food journal your thoughts journal your feels right i'm a big goal person so that motivates me maybe that motivates you but maybe a smaller goal

would be you know like maybe maybe this week if i could just drink more water than i'm used to right you know um whatever that might be kind of break it down like take the pressure off and be like okay let me like let me really be in tune with myself where i'm at in my life what i got going on. Let me be gentle and kind and patient with myself this time. When you do that, so this was my year of doing less, which apparently I forgot about. But in doing less this year, I ended up actually doing more. I know that sounds a bit crazy, but I didn't feel the pressure of all the things that I needed to do. So I ended up just doing things because I liked doing them. So I think this can be mindset. I think there's, I think there's so much to learn in what you don't do.

It's just like if you go, if you're doing the program and you feel fantastic, let's say you go out one night and you end up overindulging, right? Okay. Now you realize how crappy you feel. Oh my God. I don't feel good. I felt so much better when I was, you know, didn't indulge like that. And then you get berating yourself and you can listen to that and you're like, oh, do I really

beat myself up after every time I indulge? Why did I indulge? Because it was delicious and I had a great night. And it should be nothing but oh my God, that was so fun. But look what's happened to me. I feel like crap. I'm berating myself. I'm feeling I punish myself in the next day, right?

So look what you're learning while you indulge. And that's why I say like on weekends there's nothing you can do that can't be undone by getting back on track. There's a lot you can do that can slow your progress for sure. But you did what you did. It is what it is. it's an opportunity to learn, right? So, oh, I went into the weekend thinking I was going to, like, eat healthy and do all these things. Why didn't I? Oh, well, something surprised me,

impromptu dinner, whatever. Is there something I can do differently? What if I'd made a different choice, right? So, so that's kind of what you're doing. That happened. What did I learn from that, which is huge, massive value? This is so much different than I did a diet. I ate less. I exercised more. I went back into old habits and I gained that way back, right? Or I just stopped following. and now I got to follow again. You actually have like what you learned from that and then you're bringing that forward, right? Also, just to reach out, right? Just reach out.

We're here for you. How did you figure all this out, Gina? After a lifetime of losing and regaining, this is the first time I've changed from learning how to change these patterns. Oh, John. So I had a weight issue myself. I started working in gyms at the age of 14. So I started teaching fitness classes, became a personal trainer.

or back then there was a lot of in-house like certification on and nutrition. So I got to learn a lot about foods through the gyms that I worked at Good Life, which I'm actually looking at partnering again with it, which is kind of this weird full circle moment. But yeah, and I went in university, I had gained a lot of weight. Now I look back, high stress, lack of sleep, long periods of time without eating. It was just like, you know, a recipe for weight gain. And my weight balloon probably, I probably gained.

upwards of 150 pounds. And I remember going to my doctor and being like, there must be something wrong with me. And he's like, maybe you're eating too much. I'm like, that's not it. Maybe you are not exercising enough. And at the time I was teaching a lot. And maybe you're just big boat. Right. After university, obviously, when my stress levels changed, my sleep got better, all of that, I started working in a gym in Toronto. And I started dating this, my, who was my husband, my ex-husband. and he was a chef and the more I started eating, the more I started losing. And anyway, long story short, and there's a podcast about it, I started eating more than ever and exercising less and I actually started losing weight and I had lost 100 pounds in a year. And I think it was

100 pounds in like eight months. It was pretty fast. And the rest within a year, I can't remember. Again, I'm getting old and the numbers are blurred. And there was a lot of weight that I lost. And it was noticeable. And because I lost a lot of weight, people asked me to help them lose weight. And so that's one part of it, right? And then the other part was really getting interested in understanding what we need to do to make change. And so with working with people one-on-one over the last 30 years, I got to really learn what really made weight loss difficult. So health issues with certain people, right, obviously, but lifestyle, change, mindset. I got really good.

What makes me an expert in this field is what people need to do to make change. And this is why I stay in my lane. I'm not a psychologist. That's why we have Dr. Beverly David. I'm not a dietitian, which is why I love that, Alyssa Steinberg, joined us. So what I would do, my pattern of eating helps you learn. That's what it is. So if you're returning member and you understand the tweaks each week, it's about approaching

this journey from a different perspective. So if you're new to the program, we start with the basic food plan, and then we make slight changes to it. And there's a different focus each week. And we do some interesting stuff with the food plan, which helps you learn from a different perspective, shake things up. Right. So for, for example, there's one week where we split up your meals and snacks into like two portions. So you eat the first portion first portion first, and then you wait, give your body time to process and digest that food for satisfaction to kick in

before you eat the second portion. And a lot of times you'll be like, I'm not even hungry for it because you can have it. As opposed to when we do downsizing, which is taking the same portions you're eating dissatisfaction and then eating a few bites less, soon as you're in that restrictive mindset. Oh my gosh, shit hits the fan. We feel food waste issues, food scarcity issues. We're afraid of being hungry. But you're going to kind of bring up those emotions in thoughts and feels in order to work through them. And so that's, it's sort of, my program is based on making change, really, is what it's about. So it's my fascination and what do we need to do to make change. It's why I love change. I love change. I love working through shit, right? Like, I love, like, you don't have to tell me

I'm being a bitch. I already know. You know. you don't have to tell me that I could probably do this better that. I already know. I have a really great sense of awareness. Does that mean I get it right all the time? Absolutely not. I'm still working on my shit. But it's like shit falls in your lap. You work on it. You clear it. And then it's like, ah, more shit. So this is why I'm saying like it's, it's this whole program is less about the food. You learn a lot. But it's about trust, trust being really in tune, trusting when to eat. Am I actually hungry versus am I just pissed off at a coworker? or did I just have a bad day or am I really sad or I always have a snack at night.

So this is why I want a snack, right? What to eat. Really understanding like I need a steak. Like I'm going to, you know, when we crave steak, when we crave like red meat, again, I always say we're like ready to rip a cow's ass off. Like we'll go buy the burgers, buy the steak. We'll go to the keg. Like you know when you want that.

You're like, I'm going to get it. Why doesn't that happen with other foods? Right? So in spring we want salads and fresh foods, you know, those types of things like really. really understanding what your body needs, not having to count the protein. Now, there's anything wrong with that, but really knowing how much you really need. And then, and then, and then how much to eat. Really knowing, like, looking at your food and being like, that's too much, that's not enough. That's about right. Really being comfortable leaving food on your plate if you're not hungry for it

without feeling, oh my God, I'm going to waste it or what if I'm hungry later, right? So really get understanding yourself. really, really getting into. And the reason why I love this so much is because you will find the things that you are doing to successfully lose weight in a way that sticks is the same things you do to reach any goal in life, right? Like trying to build something, do something, reach a goal with friends, family, loved ones, community, you're more likely to be successful, right? What does it take to start a business? Consistency, right? Consistency, showing up every day, hard days, easy days, whatever days. what does it take to be in a successful relationship? It's work, self-awareness, consistently, you know, having date nights, doing whatever. Like, what does it take to keep a clean house,

right? Consistently doing the things. Some days the laundry piles up, other days you get it all done. Like, the things you're doing here to make change are the same things you do in other areas of your life to make change. So don't ask me about myself. That's what you get. Listen, I talk about myself a lot because I'm the only reference that I have. So it's not, not for the sake of talking about myself. What I'm hoping for is that you kind of see something in there for you and those bits and pieces, right? That's why I think it's so important to hear from other people. So this is why we're also going to hear from members. It's so important to hear from members of the community. So we're going to be highlighting conversations with our members,

hearing from real members. If you're not doing it, you can follow us over on social media. We highlight a lot of our members. We've had some great conversations on our podcast. So we're rebranding LiveLiter podcast. But we've had a lot of conversations with real members, some who are dealing through hard things, some who are in menopause, some taking GLP1 medication, some, you know, like, so a variety of different members, different backgrounds, different experiences. So if you're looking to be inspired by some of our members, check that out. All right, I'm over time. I am going to, I'm going to, I'm going to, this program has taught me many things, but one at the moment is to prioritize sleep. I'm getting the best sleep.

Who knew that a fat loss lifestyle program filters into other parts of our life? You listen, you ask me the number one thing that you need to do to lose weight. It's probably sleep over food. And I know y'all who are shift workers, you're like, or new moms, you're like, don't worry. We're going to talk shift work. We're going to talk about sleep. We're going to give you tips. It's not doing all of the things.

The smallest things. It's not about getting more sleep. It's about getting deeper sleep or better sleep when you get the sleep. But we're going to have tips for you. All right, everyone, that's my time for today. I'll be back tomorrow. Emer from the kitchen shift is going to join us. I don't know if you follow her over on Instagram.

She's fantastic. The kitchen shift, if you want to check her out. She's all about home meals, cooking at home, saving on your groceries. Her mission is to get people away from processed foods, takeout, and all of that. Not like there's anything wrong with that. a lot of great food services out there, but how to be realistic about food prep and cooking from home. So even if you maybe, you don't all of a sudden want to become a home chef, she's going to have lots of great tips for us. So that's tomorrow. And then Alyssa Steinberg, our dietitian's going to

join us on Thursday. So now you don't have to join us for live sessions. Anything that you are interested in join us for. If you're not, you're not, you're not missing out on anything. Because if you did want to catch up on them later, they're going to be stored in the app. So you can find them over there. Have a fantastic day, everyone, and I will see you later. Bye.