The Livy Method Podcast - Introducing Our Guest Experts - Fall 2024

Episode Date: September 12, 2024

In this special episode, Gina is joined by a panel of our guest experts. Clinical Psychologist Dr. Beverley David, Learning Expert Dr. Deena Kara Shaffer, Dr. Olinca Trejo ND, and Dr. Paul Hrkal ND all chime in on the "secret sauce" behind The Livy Method, and offer their tips for success.You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024 or on the @ginalivy YouTube pageTopics covered:Let’s meet our amazing guest experts!Dr. Paul shares his take on what “holistic approach” meansOur guest experts weigh in on what the secret sauce is to The Livy MethodWhat our guest experts are most excited to talk about in our upcoming live segmentsOur guest experts share their top tips and takeaways as we embark on this journeyDr. Beverley David:IG - @drdrbeverleywww.yourpsychologycentre.caDr. Deena Kara Shaffer:IG - @awakenedlearningwww.awakenedlearning.caBook - Feel Good LearningDr. Olinca Trejo, ND:email - [e-mail]. Paul Hrkal, ND:IG - @drpaulhrkalwww.paulhrkalnd.comTo learn more about The Livy Method, or sign up for the Fall 2024 Program, visit www.ginalivy.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 from 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. Dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton.

Visit Peloton at onepeloton.ca. and the behavior cycle can start changing. I could not be more excited about the conversation today, but you're going to hear me say that a lot. So get used to it. That is because we have the most amazing, knowledgeable, giving, caring guests on the planet. So, and today you're going to get to meet some of them. If you're a returning member, you know them.

But if you're new to the program, you're going to want to know them. Because listen, I'm really good at helping people lose weight. I've learned a lot over the last 30 years, but I like to stay in my lane. So it's not just me guiding you through this program and this process. Sure. We have our guidelines. Each week has a different focus and tweak. We're going to give you recipes. We're going to talk exercise. We're going to tell you what to eat and when, but weight loss, sustainable weight loss anyway, is so much more than that.

And that's where our amazing guests come in. So hello. Hi everyone. Hello. Hello. Hey Gina, good morning. Hi everyone. Hi, good morning. Okay. So it's a full house. Thank you for all of our guests, first of all, taking the time to join me today. I'm going to go through and just maybe introduce everyone. And then what I want to get into, we have all these thousands of people signing up a lot of our members, yes, returning, but a lot of our members brand new, new to the program. I want to give her give them insider information. I want to help them

understand what the secret sauce to the Libby Method is. I want to just wrap them in a big blanket of knowledge and try to encompass everything that the program is about so we can help them understand what they need to do and help them follow through and be a success story in the end. So just that, just that, right? Just that quick. We'll be here for 10 minutes. Yeah. One of our members yesterday was like, you guys are going to need at least two hours for this. I don't know what you guys are trying to accomplish. We will keep it short and sweet today because they're all going to be back. We're going to dive into all the topics. Why don't we start with Dr. Beverly? Dr. Beverly has been with us for a while. She's a clinical psychologist. Hello,

hi. Hello. Who hates going first, Dave? We could talk about the psychology behind that, but we'll save that for another day. So maybe a quick, a quick introduction. Okay, quick introduction. I am Yes, I'm Beverly, I'm clinical psychologist. I work across the lifespan. So from very little people, or even want to be pregnant people all the way through to end of life. And on the side of that, I also hold a second PhD in sleep. So we'll talk about that eventually as well but a secret source okay oh should I should I say that yet or should I keep introducing myself keep introducing yourself okay so what else to say I I have loved being part of the Gina program having done it and then being able to to sort of lean back in and give back to this wonderful community.

And I know we're going to try and keep it short today, but never fear. There's going to be 91 days of just a wonderful touch and a wonderful connection with all of us that you'll be able to understand the learning, the psychology, the nutrients, the holistic part of actually, and I wrote it down, just the start, nurturing and nourishing your body, because that is going to be what we're going to be doing, not only our body, but our mental health, our mind. We know the link is so powerful, and that's why I'm here to help you unpack how our thoughts or stories interfere and play a role and help us succeed ultimately to then feeling different, doing differently and turning up differently for ourselves. And there's nothing wrong with you. That's what I'm always going to repeat.

You are perfect just the way you are. This is just an opportunity to learn some things, relearn some things, unlearn some things, and just have a different view as you look at yourself in the reflection of the mirror. So I will help you in any way I can with that. Oh, I love that. Thank you. Dr. Alinka, why don't you go next? Oh, my God. How do you follow that? That you. Dr. Alinka, why don't you go next? I, oh my God, how do you follow that? That is so hard. I, okay. So I am a naturopathic doctor by training. I actually started my training

in conventional medicine first. I didn't like it because I felt at the time, at least that it was very, um, it wasn't holistic enough and it wasn wasn't looking at people, it was looking at labs, and it was looking at symptoms, and it wasn't looking at people. And so my role, I guess, in medicine, or the role that I see myself having is helping you understand that it is a lot more than numbers, because I understand that for the majority of us that are in this program, it's about weight loss. And the way that I always describe this program, and you've probably heard me talk about this before,

I see the Gina Libby Method as a lifestyle program with the added benefit of weight loss. Because it's the very first program that I've ever seen, which is actually why I love having the privilege of being part of it, that addresses things like sleep and hormones and all of the stories that you've been told and keep on telling yourself. I think is so great at helping everyone unlearn everything that we believe to be true, or we've been told that's true about weight loss, because this is so complex and we're complex beings. And so I, my jam and what I'm going to guide you through is going to be how your hormones play a role in weight and in your sleep and in your stress and how all of that all interplays into your story physically, mentally, emotionally, and helping you understand that this is more about nourishing your mind, body, and your spirit

and nurturing your mind, body, and your spirit with way more than just food. Love that. Of course, Dr. Olinka is going to get into the hormones, all of the hormones relevant, especially to weight loss, but she's also going to dive into that menopause conversation. I know so many people are itching to have. Okay. So I love that Dr. Beverly and Dr. Olinka both mentioned the learning and unlearning part. And this is where Dr. Dina Kara Schaefer comes in. She as a learning strategist. So you might think, well, learning what learning strategist, what does that have to do with anything? Well, let me tell you, you just wait. But first, let's meet Dr. Dina. Hello. Hi. Hi. You know, so funny is like, I know that whole time I was supposed to be thinking about what I like, how do I introduce myself? What am I to say I'm like wow Dr. Beverly and Dr. Link you're so riveting like I so I forgot I don't

know uh right come on um it was like a really beautiful reunion um I am a learning strategist and I love that you framed it as like why the heck is she here? I wonder that too. Why is she here? Because everyone is here trying to do something. And often we assume the how, that the how to do the thing we want to do is somehow transparent or clear or like free of all kinds of baggage, but it isn't. People really are here to do a thing. And that's where I can be helpful around that learning and unlearning piece. So I am vocationally in every cell of my body, a learning strategist that comes from having been originally years ago, high school teacher working with students who had learning disabilities, mental health issues,

navigating school with addiction. I've worked at two universities as a kind of learning specialist, supporting humans who are having a tough go of doing the thing. And so what wound up happening over all these years is that like parents and bosses and CEOs would be like, well, that's actually really helpful to everyone, not just students, because I also want to learn how to prioritize, figure out new habits. I want to understand time management and my relationship with time. Those are all learning strategies. So I'm here to help build the toolbox. I'm the CEO and founder of Awaken Learning.

And so I try to bring learning strategies and sing them from the rooftops to every single person because whether you're in a formal schooling program or not, and for many, this feels a little bit like an exciting type of school. It's kind of like a masterclass. And so how do you reach those beautiful aims? Like how do you meet the intention that you've set when you signed up? That's where I can be useful and like a total goofball. So that's why I'm here.

She's also the author of Feel Good Learning available on Amazon. I believe the second edition just came out. You got a new book coming out too. Listen, I also don't pay any of my guests. So we shamelessly promote them because they should be promoted because you do want to reach out and find them. We will make sure that you get all of their contact details after we will, we will post where you can reach them again. They will be back. They will be back. So this brings me to, uh, my guest today, Dr. Paul Herckel. I, how long, like you have been here almost from the start. You, I don't even remember how we met. I'm the OG. So you've seen it all. And like many of our guests, you've also personally helped a lot of our members as well through their journey. So hi, welcome back. Hi. I think it was 2020, Gina, that the end of 2020 that we started working together. And really, it's a really incredible

story because my wife did your program. And then I kind of like followed along because you were being played in our kitchen every morning. And I got to know Gina that way. And then, you know, I'm a I was a busy clinician, I've done a lot of teaching a lot of learning all over the world, a lot of lecturing. And during COVID, right around that time, I just really focused in on sharing and giving back through social media. And I did a lot of just really just not selling anything, just educating people. And that's how we connected originally, Gina, right?

And so I really, I come from family teachers, and I really believe that, you know, the definition of doctor, it means teacher and originally in Greek. And I, and I generally believe that everyone that's in this program is embarking on a journey. And as everyone's so eloquently shared that this is an opportunity to become curious. This is an opportunity to become really introspective. And if you're really looking at the secret sauce, I've said this so many times, Gina, and I know everyone else here that's an expert believes this as well, is that ultimately there are lots of programs that will tell you how to eat and what to eat and when to eat. And there are some really

unique aspects to this program, but really it's the mindset around eating and a mindset around fueling yourself throughout the day. And that's part of what I do. And in terms of teaching my patients and definitely sharing that with all the members over the years, I have a big focus on understanding things like inflammation and the gut brain axis and unpacking how the gut has to do with obstacles to losing weight and, and cravings, etc. So we get into lots of different topics, I touch on hormones a little bit, but I love that Dr. Alinka has really championed that now, because that's such a huge area. And majority of the people that I see that have participated in the program are also navigating menopause. And so that part of that's so that's a huge part of their story. So I would say the secret sauce is as much as you can lean into the mindset and the mindfulness

aspect, that is really where people start seeing the most profound changes. And the last thing I'll say is that there's layers to this program. So first time if your first time is that you've gone through it you're going to get an experience that is going to be full body and it'll be very physical because you're going to start noticing amazing changes non-scale victories up the wazoo and then as you as now as you go through second third and fourth and many other programs now people keep coming back because they realize they still have learning to do and they still have changes in the mindset to do. So it's really beautiful to see people go through that journey, but that's that curiosity and that's that openness. So if you really want to level up, really look at the mindset side. We'll talk about that as so will everyone else as part of it.

And by the way, this is the first time that all of us are together by the way yes pretty crazy because we've all heard of each other we all talk about each other oh dr beverly said this but it's awesome that we're all i didn't promise well i've been wanting to do this for a while because it's not just each, like it's not individual. Of course, it's individually what you're bringing to the table and what we're discussing. But it is this concept of holistic. But I just find that maybe I'm wrong or just the way I'm interpreting that holistic is just, I'm thinking whole, like not H-O-L-istic, like W-H-O-L-istic. So, Dr. Paul, when we talk about holistic or whole approach, what does that mean to you?

Well, I think it really resonates with everyone because that's the way we look at ourselves. We experience ourselves on a mind, body, spirit level. And so, as Dr. Olenka said, because every naturopathic doctor starts looking at other options in medicine and the journey often comes to finding naturopathic medicine because they're looking for a way of looking at health, Gina, that is going to be WHO with a holistic.

So looking at the full person. And so that could be mind, body, uh, with a holistic. So looking at the full person. And so that could be mind, body, spirit, but that could also be, um, multiple systems working together. So like, how is my hormones influencing my weight? That's often overlooked by your family doctor. And that's kind of where people I think are struggling is that we unfortunately are in a silo type of approach when it comes to medicine. We're very reactive when that happens. So a person goes to their doctor and says, I'm gaining weight. What do I do? I've tried everything.

I've tried crash dieting. And the doctor kind of gives them a blank stare being like, you know, just eat less and you got to lose weight. And so that's what people are missing. I think that's the gap we're filling here, Gina. And I think definitely as a naturopathic doctor, and I think everyone else here with a holistic approach, it's really looking at the full person, multi-systems, how they communicate together, but also integrating the mind and the spirit with the body. So I think there's multiple holistic levels we can think about. Yeah, love that. Dr. Paul, of course, is a world a world renowned speaker as well. You're traveling all across Europe the last few months. Um, speaking of Dr. Olenka Trejo, where, where are

you right now? I'm in Mallorca playing tennis. I know, I know I'm at a tennis camp. This is, I was just actually telling Jodi backstage, like I am so committed. I literally, I went to, I am at a Rafa Nadal, actually tennis camp training. I know. No, I honestly, it makes me sound like a pro. I am not. I am like the bottom of the totem pole. You guys know this about me. But I wish that I could flip a camera and show you that I'm in like a dorm room with a lot of tennis balls everywhere. Yes, I am. I could flip my camera and show you that I'm in like a dorm room with a lot of tennis balls everywhere. But yes, I am. I'm yeah.

I'm in Spain right now. I love that coming to us from Spain. Okay. So let's get into the secret sauce. Dr. Paul kicked us off. What do you think the secret sauce is to the Libby method? Can I go? Can I go? Yeah. Go, go Dina. Come on. Go, go, Dina, please. I don't want to hear the secret sauce.

Fine. Dr. Olenko, we'll get back to you, I guess. Let's go, Dr. Dina Carol. The secret sauce is all the ways that you've given people to access what you're trying to share. That's, for me, the magical part. There are, and people will talk about this, there are secret sauce within the content of what you're offering. But for me, it's actually in the architecture. The secret sauce is that it is affordable to families. It is kind of aware and awake to that people are in context. They are in families, they are caregiving, they have work, they are trying to make all the other parts of their lives go. And that somebody might need to, I did this for years with you, drive and listen to you on a podcast because they can't be there for nine o'clock live. They might be able to access you

and the community at much later in the evening. Maybe they need a book. Maybe they need physically to journal. That's for me, the secret sauce. And that's like, I'm too excited to be like, but please pick me. I have to share this because it's the most exciting thing as a, as a person who is in the learning world and always making resources for people, it has me feeling so good about the ethics of your program that you know that some people need to read it and listen to it and rewatch it and make sense of it this way and then come back. But then wait a minute, I had surgery or a wedding or whatever. No problem. Just keep going with where you're at. So for me, the secret sauce is everything to do with access. Okay, sorry. Thank you.

No, I love that. And I've been thinking lately, and this is one of the topics that we haven't covered is how people learn. I mean, we have a lot of resources, but really diving into that, especially with adult ADHD going on and the way people are learning. I mean, we have a lot of resources, but really diving into that, especially with adult ADHD going on and the way people are learning. I'm sure Dr. Lincoln, Dr. Paul have a lot to say about that, which maybe we'll touch on that with them as well. So I really want to get into that.

So I love that. Thank you. I see Dr. Beverly furiously making notes. You're making notes. You caught me. What are you writing down? Share. Well, you know I love a good acronym or a mnemonic.

And I was like, the secret sauce. So it's S. It's smart. Okay. And we can think smart goals. Specific, measurable, achievable, relevant,vable relevant timely we've got we're getting it's methodical okay Gina's going to be talking about this adding to it a I loved it Dina gave it to me accessible okay it's accessible in the car on the replays and podcasts in the book

it's there you can talk to one another in the community um you and I was like what would I put for you we get underneath just like Dr Paul said it's it's layers we're getting inside of our thoughts our feelings our emotions our body um c of course it has to be community and connection um and e education and then Dina gave me the ethics part as well so there is like the secret sauce but it hits all of that um so yeah you know i love i love them some some that's what i was doing well you're like me i'm always i'm always making notes by the end i've got like and then i don't even read them after I'm like, whenever. Yeah. Dr. Alinka, the secret sauce. What do you think people need to know about the program? What is the secret sauce? What is their way in?

I think, oh my God, what Dr. Beverly said. Um, I listen for me, it's, i think and i i don't know if dr paul feels the same but i think that as much as naturopathic medicine also is holistic and we look at different systems and we look at the mind body and spirit connection ultimately we are taught in medicine that the like it it it still boils down to yes all of this is connected but it still kind of boils down to how much you eat and how much you exercise right because there's still a little bit of like a a numbers game that we need to play um and what i love about this program is the layers that it actually helps you uncover that yes like to an, there is going to be a numbers game. We understand that, but it is teaching you how to eat. It is teaching you to change your relationship with your food, to change your relationship with your body, to change your relationship with your sleep,

to change your relationship with your mindset, to change all of these things. And I think that I always think of ourselves as like little onions. And in this program, I feel like we just peel different layers and layers and layers. And with patients that I've also had the honor of treating through this program, you know, they've maybe through the first program, kind of like Dr. Paul said, the first program is like, okay, well, you know, I didn't necessarily see the like 85 pounds that Lucy lost, but I saw my sleep get better. And I saw this get better. I saw this get better. It was great. Second program, it was like, okay, so I started seeing the scale change a little bit more, but then my, you know, I don't know, my clothes started fitting completely different. Third program, like, I just think that there is such a beautiful thing that happens. It's almost like a little caterpillar that becomes a butterfly through this program, you know, because there's so many things that you uncover and discover about yourself and uncover and discover about what you believe to be true that for whatever reason now we're

asking you to challenge that. And there's a certain discomfort with that too right it's not that this journey is like oh my god this is the best it's so easy there's a lot of like through these 91 days we're also going like you're going to face a couple of things that you're going to be like oh god i didn't know that this was going to come up and it is through the working through that and through a lot of the sometimes trauma right that we're carrying the baggage that we're carrying because the the vast majority of us that are in this program have tried to lose weight before, right. This isn't like your first rodeo. And so this is for us, at least as

a team, we're trying to give you the tools to make this your forever and to make this your lifestyle and for you to be able to like move past the scale and live just your best, freest, most incredible version of yourself and your life. I love that. I love that. Okay. I'm going to get into, I'm going to ask them what, what their tips are, their top tips for being successful. But more than that, you can tell that my guests are super passionate. And I want to know from you, we can start with Dr. Paul and just go around. What are you most excited? You're going to talk about a lot of things.

But what are you most excited to talk about? You know, I think as a clinician and somebody that's, you know, chatted with you, Gina, for the last four years, it's really been an absolute honor and really a privilege to be able to observe the program in all of its different phases and stages. And I've had the ability to work with people that are first timers in the program. And there's something for everybody. And so no matter where you're coming in to this program, there's a lot of preconceived notions that we have about weight loss. And so I'm glad that we've got into this program because of a unifying factor that we all want to be, have a healthier body composition. Uh, but if some of the stuff that we've all just talked about is just, wow, that's like really deep and in touch with my feelings. I'm here to lose weight. You know,

uh, there's something for that person too, where there's some hardcore science here. There are some, we talk about being evidence-based and, you know, I think that's, I'm excited to share some of that with my, with, with the listeners, like I do with my patients. But at the same time, we can also have the opportunity for people that are ready to go down the path that, that Alinka just said, and Dr. Beverly and Dr. Dina just said, where we can actually learn about ourselves and get curious about the psychology. So if you

don't really know what holistic means yet, you don't really, you're here to just lose a ton of weight. The program gives you an opportunity to meet you with where you're at. And so I think as you go through it, you'll see that there's going to be changes in the way that you think about food, there'll be changes in the way that you think about food. There'll be changes in the way that you think about yourself. There'll be changes in the way that you think about moving your body, about your hormones. So I think I'm excited to talk about a little bit of everything for everyone and offering people a really evidence-based program, but at the same time, a holistic program, Gina. Oh, I love that. You'm you and I, we got to do a podcast, the science behind weight loss. I mean, it would be like a 27 part series, but

you know, I'm good for that, right? We can chat about that forever. But yeah, there's a lot to that. And it's not just calories in calories out. You know, I think there's a component to that you downsize. So there is a decrease in calories component. There is a lean muscle mass component. You know, one thing that I've been super geeking out on is, you know, what are we doing with all the Ozempic stuff right now? And how do we optimize people? Because that's a that's that's the thing here to stay. And yeah, what can we do to help the people optimize benefits and minimize side effects because there is some down the line issues that start happening with that. So that's just one little example of some of the thought process that I'm having. And hopefully I can share some of that with you. I'm excited. I'm excited.

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Whether you're in your running era, Pilates era, or yoga era, dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are.

So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. Okay. Let's go. Dr. Dina's making notes. So let's go to Dr. Alinka. Let's go, Dr. Alinka. I'm trying to make an acronym. Dr. Beverly's so good with the acronyms. All I have are notes. I don't even have paper. My computer is on a ironing board right now. So literally I'm like, I want to get a freestyle. Are you going to tennis match in

like 10 minutes? Are you playing Rafi Nadal in 10 minutes? No, you guys be like, he is here and he is training. And I saw him leave the gym and I couldn't speak. I almost fell off the treadmill this morning because he left the gym and I was like, duh, duh, duh, duh. He is amazing. Anyways, that's okay. So wait, back to me. Okay. What I'm excited to teach you. I am excited to teach you that you are more than the number on the scale. And the number on the scale is a lot more than how many calories you eat and how many calories you spend.

And I, as you know, if you've watched any of our lives before, I can pretty much boil everything down to hormones. Like you give me something, I will bring the hormones back into it. And so for me, truly, it's, I want to guide you through all of the conversations that sometimes like Dr. Paul said, your GP sometimes can't have with you because they are taught in medicine that is just about the calories. And so we are here to teach you that it's not just about that. It's about like how you sleep.

It's about when you sleep. It's about, you know, how you exercise. It's about your muscle mass. It's about like your thoughts. It's about your stress. It's about the trauma that you have inside and how all of that interplays and how your hormones interplay into that. I mean, I am, I have a very, very, very strong passion for everything women's health, a tiny bit of men's health, but mostly women's health. And so I'm very excited to talk about the body composition changes specifically that

happen through the perimenopausal, menopausal, postmenopausal transition. And even if you are, you know, 75 or 80, and you think that this conversation does not pertain to you, there is something here for you, like Dr. Paul said. And I'll just bring it all back down to hormones. That's a big conversation. Hormones is a big conversation. So looking forward to that conversation, really diving into that. That's a fairly new conversation.

I mean, people had always asked me about hormones. I have hormonal issues. Well, the program works because we take that whole W-H-O-L-E holistic approach. The program works really well for people who are having issues with hormones, but we're really going to really dive into that even deeper. I know people have a lot of questions about the menopause companion that we're working on. We're going to roll that out in the next couple of weeks and let you know what we're doing there. Dr. Beverly. Dr. Beverly. Well, wait, Dr. Dina, do you want to go before Dr. Beverly? I mean, I'm ready, but I can do this. Okay. Let's go. Do you go? Dr. Dina, what are

you most looking forward to? It's just that I'm wordy and I was like, how do I bring it together? That's all. So here's what I'm excited about. I want to bring the learning science to your community so that folks can feel, I mean, very genuinely and palpably less shame around things like how do you prioritize? Because that word is thrown around a lot. Like you just got to do what's important. It's, we can't leave it at that. It's generic and it's shaming. So what does it mean to have competing what's importance and what do we do with that? When people say things like, I'm overwhelmed,

we don't just have to leave it there. How do we help you feel less overwhelmed so you can continue on your journey and do what you're here to do and learn what you're here to learn? And really it's around kind of making resilience less mysterious. How do we do the work of building a kind of resilience toolbox? Because people are going to have tough days. People are going to have off days. People are going to have life events, many of them joyful, I hope. Some of them by nature of being a person not so joyful. And so I'm excited to be part of making this easy. That's what I'm here to do is make this a little easier for your community. Oh, worth the wait. Thanks. I mean, it's not like it's not going to work on it, but heartfelt. I mean, that I can say it's heartfelt. I got to

work on the packaging, but the delivery. The delivery was on point. I'm still thinking like, like Nadal's going to wind up going to rep Nadal, you know, it's going to be tagged. What if he watches? I got it. I got it. Be honest.

You might be picking up on the fact that we all really do take your weight loss journey very seriously. We all want you to be successful and that's why we're all here. But we also do like to have a lot of fun around here as well. Dr. Beverly, what are you most looking forward to talking about, to sharing with our members? It's hard, isn't it? Because every time we talk, there's so much

and how do we pick which little bit to pick? But what caught my eye to begin with was that, you know, Nadal is out there training. He is at the top of the game and he is still training.

So it's all right, isn't it? We are constantly leveling up and practicing, you know. Yes. Motion is lotion. So whether you're here for the first time, the 10th time, we're all learning as well. We're here apparently being experts. But every day we're learning, every moment we're learning. And so is he.

He's out there doing it right now. What else did I notice I was noticing that what I enjoy doing or what I hope I inject into the program is the compassionate curiosity about our feelings because psychology is that mix it is again the holistic approach our biology our psychology our social so biopsychosocial triangle. But in that, often the feelings are there. And just in the last five minutes, we've talked about guilt, shame, overwhelm, fear. But there's also excitement, anticipation, joy.

So we want to become very mindful and slow down. We've got 91 days to learn. So don't rush. We're not at the end of the race. We're at the start. There's bits that we're going to learn every day and every week and life will happen. I remember on the first day of my second PhD, the professor saying in the course of this, it was, you know, three years, there are going to be weddings, divorces, pregnancies, losses, grief, all of that. I think I went through it all. And so it is about navigating life and knowing that ultimately you matter, you always matter. And we're just helping you re-script some of those internal critical voices and narratives that we have come to start doing.

And so that will be something that I'm always asking you to do. Notice when there's that bully in your brain telling you you can't do it or shaming you or making you feel bad because that's that's definitely not going to help but we want to get to know that part of us to think where did that come from and how can I be kind to that part of myself so that I can break the cycle of often self-defeating behaviors where when we feel shame we back off and we give up or when we feel guilt we whip ourselves either metaphorically or you know we just are not kind to ourselves and so this is about a kindness a compassionate program that's going to teach you slowly to, to realize that you are so important and always have been. Woo. Isn't that the truth? Ain't that the truth? And I can, I mean, I can speak to this because

everything you just mentioned, I feel like I've gone through with the program while I've been offering the program and I do not pretend to know it all. And I will never pretend to know it all and I will never pretend to know it all because I don't. And, but I'm open to learning and every program over program or program, there's always some amazing takeaways, especially from the conversations that I'm having with you. The science is changing. The conversations are getting deeper. Our members are getting more savvy. Okay. For the sake of time, my last question to each of you is what is, what is your biggest tip? What is your, I know that's a lot, but we have a lot of people starting. They're new to the program. We have a lot of our returning members. What's your biggest tip or takeaway for them as they embark on this journey um dr paul want to go

first sure i got the disadvantage because i can't think about it uh as everyone else is going to be like what's that one thing there's so many things and you know when i have when we have conversations uh and people tune into our podcast you'll see that's like i'm super focused on being very practical even in all my presentations. I present with researchers, I present with clinicians, and I'm really focused on, okay, so what can you do tomorrow morning? What can you start with? So you're going to get a lot of that throughout our conversations. If start, like, especially having this conversation at the beginning of the program. Yes. You know, I would say, you know, the one tip is that I think if I'm putting myself in the person in the program's shoes, they're like, I can't wait to get to the weight loss.

I can't wait. Like, why am I losing weight? I want to lose weight right now. I want to lose weight. And I understand that. That's why you're here. However, I think what you've heard from all four of us today, and you're going to hear every day from Gina, is that there's a process to the Libby method. There's a method to the madness that a person might be feeling in the first couple of weeks.

So my one tip, and this seems very very basic but i'm really going to encourage everyone to be patient with themselves i think one of the things that we don't often do is we don't give ourselves some compassion and patience because we want things yesterday we want things now i want to lose weight immediately and i know gina right around that two three four week mark you're going to get flooded with comments on the group being like, I haven't lost any weight yet. I haven't lost any weight yet. And then you have all these posts having to kind of like encourage people to be patient with themselves. There is things that are happening on a cellular level in your body, on a systems biology level, that is now starting to shift a person's metabolism to being able to release

weight and to lose weight. That doesn't happen overnight. Like I, like I just said, is that there's a hydration component that's going to start not immediately. You're going to pee a lot, but that's not going to immediately translate to lose weight. You're going to have to be patient to wait to once it starts kicking up some of the detox pathways. And we'll talk all about that in my in my conversations, you're going to hear people talking about it. So your body is going to go on a journey, you're going through the program, it's going to undo some of the things that unfortunately, people have done in the past through yo-yo dieting. And that also takes time. There's some hormonal things that will generally rebalance themselves too. So I really encourage people to be

patient. And this is something that maybe we don't think about very often, but part of that patience is I want us to relearn how to trust our bodies. Yeah. Where so many times we've forgotten how to just do that. And as a naturopathic doctor, one of the key tenets that myself and Alinka really believe is that the body has the ability to heal itself. And there's many things that we've done that we've actually screwed that up over the years. I'm sure everyone can think about it. So it's going to take some time for the body to remember because now you're giving it the right building blocks to fuel itself. You're hydrating it properly and all the other things in the program. It's going to start remembering how to do that, but that's going to take time. And there's going to be some spring

cleaning or fall cleaning that's going to be required to do that. So be patient and allow the program to just unfold. The beauty about it is that you don't have to think about week four right now. You don't have to think about week six right now. Be patient and trust the process. Be patient, trust the process. Okay. I love it. You're going to hear me say that a million times. I love it because I just, I love it. Dr. Alinka. I was going to say be patient enough to think about something else. I, um, I mean, you know, I, I am a hormone girl. And so I will say to, uh, until my tombstone will probably say your hormones are your friend and your hormones respond to the environment that you put them in like dr paul said and so the problem is that um as he also very eloquently

took my idea about being patient um you know we expect things immediately because we live in a world that um you know thrivesves of immediacy, right? Like emails, like everything is just like moving so, so, so fast. And a lot of the unlearning and the fixing and the undoing and all of the things that we're actually helping or trying to get your body back on track with didn't also happen overnight. This is things that we have an environment that we've created usually over like years and years and years right of like not sleeping properly not hydrating properly crash dieting and then like overeating or whatever it is and so I think that um having that patience and that kindness to ourselves and fixing that

environment so that our bodies can go back to thriving on their own because they know what to do. We are the most perfect machine that's ever been created. Yeah. But really allowing or just giving you the basic foundation. And I think that I you and I have chatted about this before, Gina, that like I've always I used to think that the pillars of health were exercise and diet. And now I've realized that it's sleep that the you know, that both those pillars actually stand on. And now I've realized that it's sleep that the, you know, that both of those pillars actually stand on. And so for me, the one big takeaway that I would say lifestyle wise would be sleep is underrated. I think, you know, the conversation about sleep is also changing and sleep hygiene. And I know that we're all going to touch on sleep in one way or another, but I think that if something that I've learned in medicine

through my patients and through myself is that when you're not sleeping and not sleeping efficiently and properly, focusing on sleep, right? Because it's not just about sleeping those eight hours, but it's what you're doing around that sleep. Everything else falls apart. You can't, and honestly, and I see this,

and I think that Dr. Paul can probably attest to this. When people are not sleeping properly, your like your weight doesn't shift the way that it should, because your body just trying to protect itself and your body's trying to hold on to that weight for stress and for all of the other things that it needs to do. And so my takeaway would be, especially from the beginning, focus on sleep and the other one diet wise, I would say focus on eating more plants and more color because fiber is where it's at. And we know that hormones too is so, so important in that conversation is just starting to pick up a lot in the hormone space. But I know that you asked me for one takeaway,

but because Paul took mine, I gave you two. I gave you three. It's a good deal for me. We do have to, I think we do have to build on that conversation of fiber. There are a few things I think the program could dive deeper into in fiber. I know Dr. Paul, you've brought this up in the past too, the importance of fiber. I love that you mentioned sleep. And I know there are shift workers and there's new moms and there's people like, I can't get more sleep. It's not about, like you said, getting that eight hours. It's the quality of sleep. And one of the things that we're going to do, and that's probably a really like aha moment for me when we started this sleep series that we do a couple of programs ago was like really the importance of sleep.

So we're going to actually, Dr. Alinka, Dr. Beverly, who is a sleep researchers can talk about the psychology behind sleep. Dr. Alinka is going to get into how not getting sleep really affects your body, especially your hormones. And then we're also going to be joined by one of our other guests, Lana McGinn, who is a sleep expert. We're going to talk about sleep hygiene. So don't miss that conversation. That's coming down the pipeline in the next couple of weeks. Okay. Who wants to go next? Dr. Beverly, Dr. Dina. Rock, paper, scissors. Yeah. Ready? I always do this wrong. Okay. Ready? One, two, three, or one. Just one. Just one. You cut my down. Oh, see, I did it wrong.

Dynamite. I don't know what. Dynamite. I forgot. In Britain, we have dynamite. So you cut my dynamite. I'm so sorry. Dr. Beverly, that means you go dynamite.

You can't make up your own rules. What is this? Falling from my wrist. Making up any. Nuclear yeah there thanks brennan and jody in the back okay i've actually forgotten the question gina was it was it tips oh was it yeah your top tip your top tip your top tip okay t-i-p. Take a breath. Always take a breath. Whenever you feel overwhelmed, whenever you think, what am I doing? If I think I've done the wrong thing, just take a breath. Our brain needs oxygen. We need to to pause we would never pause and take a breath of the

saber-toothed tiger was looking at us so it allows our body to come out of the fight or flight and come back into our cell so take the breath i tell yourself every day i'm worth it. I am worth it. Okay, I matter. Because whatever you've done, it's just a behavior. It's not you. You know, maybe that, you know, staying up all night wasn't wise. But I don't want to say I'm stupid and hopeless. I want to say I am worth it regardless. I matter. P, and you'll hear lovely Gina say this over and over, progress over perfection. Just one step at a time. Just like Paul said, our body needs to learn to trust us. We have deprived it.

We've told it off. We've been quite mean. So we want to now approach this positively and with care and compassion so that our body knows we are loving it nourishing it nurturing it and the rest will take care of itself s i could have said sleep i know that i've known it for over 25 years i've been teaching on sleep. I know sleep matters, but I don't want people to worry about it either because it takes care of itself as well. When we overdo it, when we over-egg the pudding,

then sleep runs away from us. So maybe instead of saying sleep, even though I know it's so important, I want you to become aware of the stories that you're telling yourself. I want you to think about that moment once you've taken the breath, reminded yourself you're important. Know that you can proceed and think, what did I just say to myself? Did I say, I'm not going to make it, I'm not going to do it, here I go again? Or can I say, tomorrow is another

day? Catch those stories, catch the narratives that somebody might once have told us that we'd never make it. Or we're only good if we look this way or earn this much. So separate that external value from internal. And so that is my tips. Okay. T I P S. Beautiful. Love it. You're going to have the right. You know,

you know, people are going to ask what, what was your book of acronyms? We all need to, we're all going to write a book. We're all going to do books. Okay. So last, but definitely not least.

Dr. Dina Cara. Oh, I'm sorry. That should we, we end with Dr. Beverly. That was so good. I chose Cara. Oh, I'm sorry. That should, we, we end with Dr. Beverly and I was so good. I chose long. It was dynamite. It's dynamite. Um, you know, I was thinking, so I want to preface,

I want to preface what I, my tip. Um, I think, I hope that the people who are tuning in are feeling the kind of very natural joy. Like we just popped on 10 minutes before. There's nothing that's contrived or orchestrated. We weren't asked to be one way or another. It was just show up, be you, share the thing that you love. And yet what's remarkable to me is that there is a kind of lightness or a joy within something that is so heartfelt. Everyone here, everyone here who's watching is trying to

do a thing and that thing is kind of hard. And that thing comes with a long journey and a long context. So I guess part of me wants to say like um let's just loosen the grip a little bit um because look like it's already happening right here there is a kind of sweetness that can happen as the 91 days pass and so when I listened to like these brilliant beautiful humans because we're so serious we're so serious about what we're here to do. We really are. Like we take each of our respective fields very intensely seriously. So I also love that we're bringing a kind of humaneness and humor.

What I hear from Dr. Paul was be patient. And what I hear from Dr. Alinka is sleep well. And what I hear from Dr. Linka is sleep well. And what I hear from Dr. Beverly is take a breath and different things to to say, you know, in a few weeks, Gina's going to be getting these posts like, I'm so frustrated. Why isn't this happening more or bigger and faster? And in that same time span, there are going to be people who go, I'm so overwhelmed. Like, I'm so yourself, of engaging with it. But the point is not to do it all. That's not why all of these different avenues are being offered.

So what is the simplest way, the simplest touch point that you can have with the Livi method? Is it that you're cooking dinner and you're listening to something? Is it morning coffee? I use the app. Evening tea? I use the app. Is it right after lunch? I check in with the Facebook community. So it's not about all. It's really just around one or two and where to begin and how to kind of prevent or micro intervene on that overwhelm if it's beginning to creep up is keep it simple. You do not have to do it all. In fact, please don't. Beautiful. I can add to that, actually. I think that that's beautiful, Dina. And I, one of the quotes that I think you and I, I think that maybe you said it, Gina, or maybe I can't

remember one of the lives that we did that I love and I always go back to is consistency over intensity. And I think in this program, it's so important because sometimes, especially if this is your first time around, it can feel like, oh my God, all these people, I'm like, Dr. Link, I said, just like, and then I have to change my mindset and then to do this. And sometimes it can feel for some people, not for everyone, but it can feel like I have so many things to do. This is my full-time job. And I think that truly what we're trying to also accomplish here is like, it's just, it's a consistency, like pick a couple of things that you're, when you feel overwhelmed and you take that breath and you're like okay I can't do it all I'm gonna pick like two things because that's what my brain can focus on right now so that I don't

give up right because we we are here to support you and we're here to guide you through this process which is going to be probably longer than 91 days but we just want you to simplify things and to keep it consistent. You don't have to do it all. You just have to keep believing yourself and keep trusting the process and just be patient. Yeah. As long as you keep showing up, you can't mess it up. This has to be hands down my favorite conversation ever, probably because you're all together. Honestly, I think this is the most profound conversation about diet that has ever happened ever. And I am keeping tabs on what's going on.

I mean, people talk about it, but they don't get into it in less than an hour. Let's all give ourselves a big hand for not still being here three hours later. And I think what we've been able to cover and talk about is extraordinary. an hour. Let's all give ourselves a big hand for not still being here three hours later. I think what we've been able to cover and talk about is extraordinary. And I think if you are watching or listening, heck, I'm going to get my team to not only put this on the podcast, I'm going to put them on YouTube, send this to all of your friends, all of your family, your coworkers, anyone that you know that has ever struggled with weight, trying to lose weight, thinking about their weight. Honestly, everybody needs to hear this conversation. How lucky are you that you signed up for the Living Method? Honestly, you'll hear me talk about the

fact that I am in love with my program and my guests are a big reason why. And already, day freaking four of the program, everybody. This is the conversation. I know that you are going to ask where to reach out to our guests. For the sake of time, we've got to get going. They are going to be back and they're going to be back again and back again. And we're going to dive into all of these topics. At the top of this post in the Facebook support group over on our podcast, we will outline where to reach all of them. They're all on Instagram. They all have their websites. You can reach them. We will add that information. Thank you, Dr. Beverly, Dr. Alinka, Dr. Dina, Dr. Paul. From the bottom of my heart, you know, I absolutely adore you. I have mad respect for you. And I am honestly so grateful

for each and every one of you. Favorite conversation ever. Favorite. Drop the mic. Drop the mic. Favorite conversation ever. All right. We got to go. Thanks, everyone, for joining us.

Thank you. Thank you. Thank you. Bye. Bye. Bye. Bye. Bye.

Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye.

Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye.

Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye.

Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye.

Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. We'll be right back. They've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca.