The Livy Method Podcast - Let's Talk Supplements with Dr. Olinca Trejo, ND - Spring/Summer 2024

Episode Date: May 7, 2024

In this Guest Expert segment, Gina talks supplements, hormones, and weight loss drugs with Dr. Olinca Trejo. Dr. Olinca is a licensed, board-certified Naturopathic Doctor in the province of Ontario. She also holds an honours degree in Kinesiology and has achieved her certification and internship in bioidentical hormone replacement therapy (BHRT).You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:Introducing Dr. Olinca TrejoWhat does holistic mean?Dr. Olinca’s thoughts on supplementsWhat happens when you don’t get enough vitamin DHow long would it take to get your vitamin D levels back to normal?The benefits of omega-3What causes inflammation?Are people in menopause or perimenopause experiencing inflammation?Why magnesium is Dr. Olinca’s favourite supplementWhy is vitamin B so important?The benefits of probiotics and prebioticsHow digestive bitters work and the best way to take themDr. Olinca’s thoughts on collagenGina’s thoughts on OzempicDr. Olinca’s thoughts on OzempicWhere to find Dr. OlincaConnect with Dr. Olinca: [e-mail] learn more about The Livy Method, 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,

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You're going to have this ability to now reframe. Allow yourself time throughout the day to stress the fuck out. The thoughts and the feelings and the behavior cycle can start changing the magic pills that you can take for weight loss that's the conversation today no not really but close enough today we are talking supplements it is day 16 of the program we are two weeks weeks in we've been following the basic food plan we're working on being consistent the conversation is maximizing which is all the other things you can do besides the food, the water, and supplements to be proactive. But today we are talking supplements with Dr. Alinka Trejo. Welcome to the show. Hi.

Thank you so much for having me. It's so nice to be here again. So for those of you who are new watching or listening, Dr. Alinka has been with us for a while. We are actually going to have a fabulous conversation about menopause and hormones as we really get into it. What you're going to learn is right now you are really building a super strong foundation to be even able to have that conversation and to do anything and address those hormones that I know so many of us are concerned about. And this is maybe where the conversation kind of sort of starts because the supplements we're going to discuss today are so super basic. And that's the thing with them, that if you are deficient in them, that could be problematic. So we're going to talk

vitamin D, omega-3, comagnesium, vitamin B, probiotic, prebiotic, digestive bitters, and collagen, if we have enough time. But first, I want to talk more about you. So we have so many thousands of new people following along with this program. Maybe do a little bit of an introduction. Great. I was born on a sunny day, February 17th. I'm just joking. So I am a naturopathic doctor. I've been in clinical practice for almost 14 years, which is wild. My primary focus actually in practice is women's health, it's hormones, weight loss, hair loss. And so your program is very close to my heart

because even before I became part of your program, I was one of the living losers that went through it because I wanted to learn about it. So I'm super excited to be here and guide people along, not just to like my own journey, my patient's journey, and put all of the pieces of the puzzle together, right? Because if we've never, if you've never seen a naturopathic doctor before, for somebody who's listening. We are kind of like the Sherlock Holmes that try to look at the body at not as necessarily different pieces. We look at it as a whole and we try to put it together. And so our goal with the supplements that we're doing

right now is optimizing. It's really just trying to give you a really nice, well-rounded conversation so that you can build a really strong foundation and optimize your health. This is what you're here for. Yeah. So I've been using your hormones are like an orchestra thing. Oh, yeah. So we got that from Dr. Alink. It was really interesting when we're talking about menopausal hormones, how your hormones are like an orchestra. And when one is off, you can really notice. I think so many people when it comes to weight loss or even hormones, those bigger conversations, like what can I do?

And they're looking for like one thing. They're looking for like one response of like, this is it when really it's a much more holistic approach. And I think, what do you think about that word holistic? Because when I think holistic, I think like woohoo-y, I don't know where, when I say it, I mean, like we are approaching weight loss from a variety of different angles, but what does it, what does it mean to you out of curiosity? Yeah, to me, it, it means that you're looking at something as a whole rather than as an individual part. And you're treating something as a whole rather than individual part. At least in medicine, that's how I approach it. And, you know, and this is why I always say functional medicine, individualized medicine, like naturopathic medicine, truly, they take a holistic approach because we take all of those little parts and we put them together. Because if you come in with pain with your cycles, I'm not just treating the pain with your cycles, right? I'm looking at what does your gut have to say about this? And is there any inflammation anywhere else? Is there problems with your sleep? Is there problems with your diet?

Is there problems with the magnesium deficiency? Like, do you have other issues? And the resulting symptom of that may actually be what you want to treat, but I'm looking at you as the whole, and again, as an orchestra and how all of those other pieces of the puzzle fit together to then treat that one symptom that you came as, as a whole person, because you're a whole person. And as a whole person, you're just, you know, you, you can't just treat like your one finger, not look at how that impacts your hand, that impacts your elbow, that impacts your shoulder, that impacts the rest of your body. Right. Okay. So that's where we're going to get into these basic supplements today, again, because they are so basic. They're like a kind of supplement one Oh one. We're going to get into other supplements as we go, what we call our secondary supplements.

You know, after you've put time into addressing your body's needs, you know, we're going to, we're going to talk about things that you can do to help elevate your health and wellness. But these are things that can be impacting your weight loss journey because they are so basic. And if you are deficient in them, but I do want to say, like, if you were just out there doing whatever, you know, adding any one of these things in might not make much of a difference. It's because of everything else you are doing on this program to not just be proactive and getting and keeping the scale moving, but to actually address your body's needs and get healthier.

So we're, you guys are going to ask a lot about, you know, when do I take this? You know, what specific products should I buy? So read over the posts that we've posted in the group today. It's also available in your app. Because we're in 55 different countries right now, probably over 55 different countries, not all of you can get your hands on any of the products that I'm showing. So I suggest you talk to your own healthcare providers, your pharmacist, go to your health food stores. So this is just highlighting some of the things, read over the post, assess if they are right for you, and then go talk to your healthcare providers. In terms of when to take them, we do have notes in the book and obviously in the app in the group in that post. So if there's any notables, this is best taken with food

or this is best taken in the morning or this is best taken in the evening, we've noted that. But because it's such an individual process, some of you are taking medications, you might wanna be mindful of timing. It also comes down to what's convenient in terms of when you take some of these things.

So it really is about grabbing a pen and a paper and kind of making your own notes about what you're going to add in and then what timing you're going to add in as well. So we're not going to get into that. Okay. So first of all, what do you, what do you think about supplements? Cause I always like to talk about that because so many people think they're so hokey, but that is so like 1980. There's a lot of research behind supplements. I want to share your thoughts. Yeah. So I use supplement in my practice to fill in the gaps. I think the name on its own shows that there's supplementary to what you should already be doing. And so what, how I tell people to take supplements it's like this isn't you know this isn't instead of you um fixing your diet this is not instead of fixing your sleep by hygiene it's just uh

leveling up or maybe maximizing what you're already doing it's so interesting because you know as you know I'm uh a lot of my uh personal network is medical doctors because I'm married to a medical doctor. And so a lot of them, their argument that always say to me is like, oh my God, you just pee everything out. And I'm like, well, first of all, what matters is what it does before you pee it out as it goes to your system. So first of all, and second of all, you know, it's hard because in medicine right now, we really are driven by what we call evidence-based medicine. We want the research, we want the proof. And the truth is that, you know, there is a lot of research, really great research for individual ingredients like vitamin D, magnesium, calcium, all of these things, but there isn't huge money behind, you know, a calcium formula. So there's not a really big pharma company that's

going to invest $4 billion to prove to you that a calcium magnesium with vitamin D and K2 is going to fortify your bones. So the challenge is that I think that a lot of people are skeptical and rightly so, because I think that, you know, you should, should take it face value what you hear on TikTok and Instagram and all of these things. But I think that supplements can be so powerful and so amazing in your journey because they can treat deficiencies that we have often because of the way that we live our lives, because of the conditions that our soil are in, because our food is just not as high as it once was of these minerals that are like, so, so important. I think that they're really great to also, you know, help us treat some conditions. Like for example, and I'll use, you know, that I'm going to, I'm going to loop this back into hormones and like, and,

and because I always do you guys, because I always do, but I'm going to loop it back into hormones and like, and, uh, because I always do you guys, because I always do. Um, but I'm going to loop it back into hormones, but it's, they do, we do actually have research that says that specific supplements help us treat specific conditions. Right. And they also can lower your risk for certain diseases, especially when it comes to cardiovascular disease and Alzheimer's risks and things like that. And so I don't, do I think that you absolutely need them? Soft? No, but honestly, a little bit of a soft yes, only because we live in 2024 and our world is just not, and it was once. Yeah. Okay. I love it. Cause we're stressed out. Even our whole foods are not as nutrient rich as they used to be. And when we are stressed out, we tend to be more deficient.

There are more processed foods in our diets than ever, which is why I love the Libby Method because you're eating all this wholesome, nutrient rich foods and you're chewing it and your body's breaking it down. And okay, we're also going to get into digestion because everyone keeps talking about that. Have you watched the Netflix show about the microbiome? Everyone's talking about that. I love that we've been talking about this forever, but the microbiome is like, it's all your good bacteria, somewhat bad bacteria, and it's really playing a role on your health. And really the science community is really just diving into this. I mean, they're

really just starting to understand the importance of your digestive health. So we're going to talk about probiotics, prebiotics, digestive bitters, and what we can do about that. Let's start with vitamin D, though. So we are rolling into, like, the days are longer, we're getting more sunshine. Where do we want to start with this? Like, should we talk about what happens when you don't get enough vitamin D or focus on the benefits? What do you think? Yeah, you know, I can probably just like summarize both of them really quickly. I think what people like people, I know that every single person listening to this podcast and watching the live knows that vitamin D is important for your bone health. Yeah, for your immune health, because that is,

you know, the tagline for vitamin D. The thing that you might not know about vitamin D is that vitamin D can also be associated to specific things in women's health, like increasing like your menstrual flow, pain during your cycle, increasing your risk for fibroids, pain, pain, severe endometriosis, infertility, like it's actually more of a hormone than it is an actual vitamin. And when it comes to metabolism, it's a little bit of like a wildcard because we have research that says that people that have higher vitamin D levels tend to have better glucose control, which means that they have a lower risk of insulin resistance. Now, I think the most fascinating thing, because I know that this is about weight loss,

so I'm just going to summarize the weight piece really, really quickly. But there's a part of your brain called the hypothalamus that helps regulate hormones to an extent. It's like this master regulator. And it's really influenced by vitamin D. And so if your vitamin D levels are low, your hypothalamus actually tells the rest of your body to hold on to fat, which is really interesting. And it's even more interesting because if you have more adipose tissue,

so if you fall into that overweight, obese, or even more really obese category on the BMI, which you know that I hate the BMI, but it's just what we have in medicine to classify that. If you have more adipose tissue, your vitamin D will actually get sequestered in your fat. And then your cells can't actually access that. Now, the third part of it that makes it even harder is that there's when you have a little bit of weight to lose, so you have more of that fat adip harder is that there's when you have a little bit of weight to lose so you have more of that fat adipose tissue there's a reduced activity in this enzyme that's called CYP2R1 and that is the enzyme that facilitates the hydroxylation or activation of D2

and D3 into 25 hydroxy vitamin D which which is the moneymaker. That's actually what your body needs. And so when you're trying to lose weight, so that you're getting hit by three things, right? It's like you have a little bit more fat, your hypothalamus is telling your body like, no man, like you need to hold on to fat even more. So that makes it worse. The second thing that's happening is that your vitamin D that you do have gets sequestered in that adipose tissue, and it can't actually activate the cell. So even if you do have vitamin D, you're taking vitamin D that you do have gets sequestered in that adipose tissue and it can't actually activate the cell. So even if you do have vitamin D, you're taking vitamin D. If I was to test your blood levels, it's actually not as high as it should be for the dose that you're taking.

And then what you're taking is not actually getting activated as efficiently. So I'm just taking my, I'm just taking my vitamin D a full driver, a full driver. And so this is for when, when it comes to metabolism and weight loss, honestly, vitamin D should be King. I love this conversation. That was a lot, but, and this is why I love that we break it down in a way that people understand and are going to get it. I was reading the comments here and someone's like, well, my scale hasn't moved yet. Right. I mean, that's okay. So first of all, it's still too early to decide if the program is working or not working. It's going to work for you. Just stick around for the 91 days. It is so normal. Sorry. I took that vitamin D. I got to check my coffee to check that down. Yeah.

It is still so normal for the scale not to move yet. But this, like, if you just think it's just as easy as breaking a cycle of dieting for 20 years, just showing up and, you know, just, you know, following the food plan and doing whatever for some people. This is why this conversation is so important. You don't really understand the complexities of the body and why something as simple as vitamin D deficiency could be really hindering the results that you are seeing. Now, most people, they'll probably never have to add in a supplement at all. But if you're having a hard time getting the scale moving and you're concerned about your hormones and you're super stressed out and you've got all these things going on, you've been dieting forever. This is where you got to listen up. Listen, I wish it was such an

easy conversation, one and done, do this, do that. But for some people it's much more complex. And so if you were, if you were wondering, is this working for you or how come the scale isn't moving? These are exactly the conversations that you're going to want to join us for, because this is where we're going to get into it. We're going to get so deep into it. And we're going to take this whole conversation to a whole other level. Weight loss is so much more than what you are eating and when, and what we're going to do is teach you what you need, right? When it comes to getting and keeping that scale moving okay so vitamin d comes in drops it comes in pills if you're there are tests that you can take i know a lot of people because we're all over the world don't have access necessarily to these tests um if you're not spending a lot of

time outside if you are outside and you're using sunscreen most people can benefit from vitamin d um i saw one of the comments, if you are deficient, how long would it take to get your levels back up? That's a great question. So it depends as to how deficient you are. If you do have access to testing, like if you have a family physician or you're working with a naturopath or healthcare practitioner that can test it, I really, truly, truly encourage you to get that tested. It's about usually in the States and in Canada, it's about $50 to get a test in because the level of deficiency will dictate

the dose that you take and the time of that dose. And so to give you a little bit of like a example of that, if your levels are, cause in Canada, i'm going to use the canadian guidelines so in canada the normal level is between 76 to about 250 if your levels are 30 your dose will be upwards of 50 000 units every week for 8 to 12 weeks if you're not deficient then you take that you're not only going to give yourself kidney stones but you might actually do some like really hard damage because vitamin D is a soluble vitamin, fat soluble vitamin, which means that you store it on your body. And so that's actually why you never want to take super high doses without making sure that you truly are deficient. Even if you have adipose tissue, even if you are darker

skin and you know that you might need a little bit more, it's always better to earn the side of caution and always with a guideline of a practitioner that's guiding you through that blood work. And the tricky thing, and I'll just look back with the going outside, because I think that this is also a misconception. People think that just when you see the sun, you're like, oh, I was outside. So like, I don't need vitamin D. This is the easiest way for you to remember is that if you're outside and your shadow is actually longer than your body you're not producing vitamin d oh your shadow has to be shorter than you and that's when you're producing vitamin d huh because that's actually in the prime time which

is also when you should be wearing spf like to all of us out there was gonna say ladies and i'm like no everyone should be wearing spf that's of us out there was going to say ladies. And I'm like, no, everyone should be wearing SPF. That's actually the race are actually the strongest and you're producing vitamin D. Right. And so this is actually why I always say like, yes, you can get it outdoors, but don't think that just because you're outdoors for 10 minutes, you know, like three times a week, that might be sufficient. And while there are some foods that are fortified in vitamin D they they're like crappy quality vitamin Ds that are, you know, in vitamin D and such.

And so I would say that taking a vitamin D supplement, probably earning that recommended guideline of a thousand to 2000 units, unless you are getting guidance from a healthcare practitioner is probably like a good place to start. Okay. So I want to talk about that, that recommended dose, right? So that's sort of like the average recommended, but there is a nuance to this for sure. It's great to add these in, cover the basis, but this is why I do suggest, right? Take this information, have conversations with your healthcare provider. If you don't have necessarily access, your pharmacist, or even, you know, there are certain health food stores where people are knowledgeable about these products or do a little bit of research on your own. I do want to read this comment from Cheryl.

Wow. I was told to ask for a blood test to check my vitamin D, which is not covered by OHIP. My doctor called me to tell me it was extremely low and to start supplement immediately. Had I not asked for the test, I never would have known. Everyone should be asking. I am so cognizant of people's like spending money and, and, you know, just, man, I've been booked ass before. I know what it's like. And I know that people listening have spent enough time and energy on money and been given it to the diet industry, but there is that investment and these supplements again, that I'm talking about is that, yeah, basic health and wellness. And there is this idea that you can eat healthy and

you're getting the nutrients from your foods. But to Dr. Linka's point, in order to get it from your foods, you have to like specifically curate your foods to make sure that you are getting enough. So there might be a bit of an investment into your health, but the whole point is to supplement, right? To get yourself beyond that deficiency, to get your levels, you know, functioning. And then that's where maybe being a little bit more mindful to get outside and knowing what you guys are doing when following the program. Let's get into omega-3. So I love omega-3 for brain health, right? Cellular function, all of that. Without enough good fat in your diet, your body can be reluctant to release the fat that's making you fat. So many people are so concerned about adding it in, you know, cholesterol levels.

You know, by increasing your good fat is one way to lower your, your bad cholesterol levels. What, what say you, what say you about omega-3? I mean, I love, again, like I love omega-3 and I can talk about it from a women's health standpoint. I can talk about it for so many things, but really, truly one of the things that I love the most about omega-3s outside of that increased cardiovascular profile, right? That it's going to improve your at lipids, probably lower your blood pressure, decrease your risk of heart disease and stroke is honestly that it will really, it's a, it's a key player in decreasing inflammation, especially when it comes to low-grade inflammation in the body.

Dr. Paul and I talk a lot about this through our lives, that one of the biggest barriers often for weight loss is chronic inflammation. If this is helping me regulate inflammation to a cellular function, it is one of the very first things that I will add because the quality of your cell and like where the action happens at that cellular level really, really, really comes down to omega-3s and the signaling that they are able to provide, right? And like truly, honestly, I think that the ideal ratio of omega three to six was something along the lines of like one to four. And with our diets right now, it's closer to about one to 30 or 40 because our diets have become so much more processed and so much more sugary and so much more trans fatty and things like that. And so adding in

an omega-3, because again, you know, if we were Icelandic and eating fatty fish three times a day at every meal, maybe we wouldn't need it. But the reality is that most of us at the most have what one to two pieces of fish a week. And that's not, sorry, not enough to increase that omega-3 to balance out that omega-6 ratio that would favor inflammation rather than, you know, promote it. Yeah. People are so afraid of fats, right? Yeah. Saturated fats, your meats and dairies, you want to be mindful of those. Like those are okay fats or almost like good fats if you're having enough of the like super healthy fats, like your omega-rees, um, inflammation, man, I don't want to get too much into that. Cause we don't have 16 hours to talk today, but when we progress in the, in the program week five,

we're going to have a conversation about four, four reasons why your weight might be slower to move. Not that it's not going to move, not that you're not going to reach your goal, not that it's impossible, but there are some things you're going to want to consider. And inflammation is such a big one. And to your point, omega-3 can be great for getting a handle on that. What causes inflammation? How would someone know? How much time do we have?

I don't know. I'm like, how many more supplements do you want to get through? Like, do we just end it here? Honestly, how I always talk about inflammation is that there is a dysregulation in usually, honestly, something in your immune system, right? And there's so many things that feed into that. There's hormones that feed into that. There's prostaglandins that feed into it. But it is your body wants to always stay in a state of homeostasis

and balance. And there are so many things that we do on a regular basis that throw it off. And that can cause it to just do a little bit of a flip and become instead of like that, that balance state a little bit more pro-inflammatory, right. From stress to a diet that's high in omega-6 rather than at omega-3, right? To not sleeping. I mean, this conversation is going to be, it's one of my favorite conversations actually that you have on the podcast because I think it is so mind-blowing for people that you have with Dr. Paul.

But inflammation often, honestly, the cardinal signs and symptoms that people think about is pain or it's like redness or it's a fever, but inflammation can, can feel even just like, I feel really tired and I just don't really know why I feel like my weight is not really shifting. And I feel like I'm doing all of the right things. I feel like I'm just like, not, I, I, I just, I feel like I'm living, but I'm not thriving. Like that's how I always think about inflammation. Would you say that, um, people in menopause, for example, or perimenopausal are dealing with inflammation?

Okay. Yeah. Now we're going to, okay. So you you guys you have to go learn about supplements somewhere else we're gonna talk about hormones now um this is this has become a hormone conversation now 100 because in honestly in the reason why they um are experienced on the inflammation is not just because the hormones are all over the place it's also because of the result of those hormones being all over the place on every single one of their systems, right? From their insulin being elevated and then becoming less insulin sensitive to their sleep becoming super, super, super crappy to them not moving as much because they feel really tired to their fatigue. Estrogen also, because there are hormones, hormone receptors all over your body, but like estrogen also is an anti

inflammatory in your joints. Right. And so when we start losing that estrogen, we, we see inflammation and honestly, a lot of the times inflammation for people can also feel like, I just feel like I'm like swollen and retaining water. And I just feel like so puffy. And then that comes with like the tired and with everything else, right? Because it is honestly inflammation is driven by so many things in your body. But of course, because I love hormones, I will always tie it back to hormones. But I would say that if you are doing this program, and probably for what you've been coming from the yo-yo dieting and the other diet industry, so wherever it is that you're coming from the yo-yo dieting and the other diet industry.

So wherever it is that you're coming from, it is very likely that you have a certain degree of inflammation. Yeah. That, I mean, that's where I wanted to go because this is like the, the foundation of the hormone conversation that everybody wants to have. Um, and this is why I could, that's why, that's why I went there. Right. Because they're just like, Oh yeah, whatever. Omega three. Like I know so many people are itching to have a bigger conversation. This is the foundation of that conversation. Here's Colleen. At 53, going through menopause, weight gain, inflammation, insulin resistance, I'm learning

so much from the program and becoming more aware of my bites. We are just starting, right? Like this is all- We are, 100%. Right? This is just foundational work that we're going through. So this is, again, I'm bringing it back to on the most basic level, these supplements can be beneficial because this is like where you start. You don't start with all those other, you know,

miracle things that you're thinking that we're going to add in later on. This is like, it's so simple and that's the thing, right? So, okay. So omega-3, it comes in liquid, comes in pills. Magnesium. Let's move on to magnesium because we do want to get through these supplements. I know. I'm like, oh my God, you guys. Okay, wait, wait, wait. Yeah, yeah, yeah.

I didn't even talk about like the thing. The fish oil for sure. You guys, everybody should be on like a fish oil or a vegan one, especially if you have inflammation. I'll just leave it at that. Okay. So magnesium, listen, like, you know, this is like my favorite supplement. I think this is also like Dr. Paul's like number one. Yeah. And I do want to, I do want to say, I like the calm because if you are new to the program, it's like it absorbs real quickly. It can work with your melatonin production sleep. If you take it

at night, it doesn't make you sleepy. If you take it during the day, it can help with bowel movements, but there are other types. I do want to start talking about the, the, the bisglycinate or by glycinate. Like, I think there are other types of magnesium. How many different types of magnesium are there? There's like 30. Honestly, I stopped counting because there's like, there's so many of them. And so like they do so honestly, I think that yesterday somebody came into my office and they were like, have you heard of magnesium? I don't even remember. It was like, or I can't, I can't remember what it ended with. And I was like, honestly, no, like I will, I will research it, but I really like, so I think people need to understand that magnesium is so important um because it it uh is

it's really important for about 300 ish uh enzymes in your body and enzymes have the roles in like pretty much everything in like your body and the problem with magnesium is that a it's probably the number one um uh deficiency in our soil because of our farming and the type of farming that we have right now. So it's very depleted in our soil. It's also very depleted by specific medications like antacids. And, you know, I would say that the vast majority of us in our population has been on some sort of antacid at some point because of our diets, because of how we're eating, because of our weight, because of a number of reasons. But it is actually estimated that about 50 to 70% of the general population is deficient in it. And 90% of athletes are deficient in it. And it's probably because magnesium is actually

involved in a lot of functions, but most especially in things like production of energy, maintaining your bones, muscle contractions, nerve conductions. But for us, the most important two rules that it has is that it's really important for stress. And I mean, I've never met anybody that's not stressed to an extent. It's a blanket statement for everybody. We need that. And it helps you regulate. And this is mostly magnesium.

And it helps you regulate your blood sugar. So what it does when it comes to weight loss is that it also helps you control your blood sugar a little bit better and make you a little bit more sensitive to insulin, which is actually the hormone that controls this. And because it also helps you sleep, it helps, you know, make you feel better, have more energy and impacts the rest of your day. Sorry. No, that, that is so huge. No, that, that like, that's like, people don't really understand how important the magnesium is. And everyone's like, oh, it's like, you know, it's not a, it's not a sleep aid. It's not a poop aid. Like you, you, if you are deficient in magnesium, your body's going to have a hard time functioning on the most basic level 100 and the great thing about this one is that citrate um also helps with bloating and water retention which is something that we see right at the beginning of the program right as like you're detoxifying and letting all of this crap go a lot of people will complain

about the water retention and that i I mean, in the challenge with magnesium is that there isn't a great blood test that shows us how much magnesium you should be taking. And so to be honest, a lot of the times we just dose it to bowel tolerance, which means that you just keep on taking enough until your bowel movements are a tiny bit soft. And then you bring it back down, which is actually why we like the powder. And citrate is great because it's actually very cost-effective. It's really well absorbed um there are other forms like glycinate and bisglycinate that are a little bit heavier for sleep i would say um they're not as heavy on some of like the other uh you know uh muscle tightness and contractions and uh things that you and are looking for. It's also a great option for people

that have sensitive stomachs, but I would, I usually, my, my go-to is usually a powdered citrate at least to start with. Yeah. And it's a great compliment to the program, right? There's a rhyme and a reason to everything that we're suggesting. I don't have stake in this company or anything. I just find for most people easier absorb. It supports the detox, the natural detox process that we're kind of piggybacking with this program, right? So, okay. There is also sprays. The type that you do take does matter in a sense. Some of them don't absorb real great. And for what you're trying to do, we're more focused on digestion and our deficiency rather than sore muscles, for example. Right. So, so, so yes, that's why we recommend this.

Again, in the notes, there, there are food sources. So, you know, we do talk about dark leafy greens, pumpkin seeds, nuts, tunas, avocados, bananas, legumes, whole grains, everything you're eating on program and plan. Right. So there are, there are sort of like magnesium sources and everything you need to know about when to take and when. If you're looking for flexible workouts, Peloton's got you covered. Summer runs or playoff season meditations, whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new

locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. Okay, this is a new one that we moved from our secondary list to this first list. Um, your B, B complex, B12, B6. I mean, we need another 14 hours for this one as well, but, um, where is my B? Do I even have my B? Oh, my B. Oh, my B's up. I forgot to bring my B. So I have a complex. I have a complex. And then I also take, um, yeah, can you grab that for me, Tony? Just maybe it's

in the cupboard and one's in the fridge. It's a new dropper. So I take B12 because I'm deficient. I used to have to go get the shots. Actually, a few years ago, this is sort of people who've been with me for a while would know. I was feeling great. One day I went to bed, the next day I woke up and I couldn't stand up straight, couldn't sit up, couldn't stand up straight. So they thought I had vertigo, right? And then they gave me stuff for vertigo, made my vertigo worse. Then they thought I had a brain tumor, legit brain tumor. And so then it turned out I was just really deficient. I was deficient in magnesium and I was deficient in my bees and my iron. And I just had like a chemical imbalance. That's what they called it, which basically led to vertigo. And when I'm super stressed, my, my, my, my,

I get deficient in things and then I, my vertigo comes back. And yes, I, you know, went to a chiropractor and that helped because there were structural issues too. But, um, I had to get B12 shots for a while. And once my levels were up, I moved to a B complex. So what, why, why B's? Why, why are they so important and what's going on with them? Okay. So B complex, I would say B's in general, they're really important for things like hormone production, neurotransmitter production, energy production.

But when it comes to actually weight loss, cause I always want to pull it back so that people understand like, this means, what does this mean for me right now? And so B, so B12 specifically plays a key role in fat metabolism and the deficiency of B12 could be linked to fat accumulation and obesity. And this is based on research. was actually a 2023 um a study that showed that higher vitamin b levels may provide may improve body distribution and reduce fat mass among i think it was adults aged 45 and older because of the role that it actually has with energy production and also like fat metabolism, right? And so I usually at the beginning of any weight loss program, I will always recommend to people if they have a B like, um, um, even a blood test that says like their B's are like,

okay. Ish. I will usually recommend a B complex on top of that, even if it's every other day, or even if it's for the first three months to kind of get things going. Because you also have to know that the ranges that we have for deficiency and sufficiency are like, are you absolutely dying? And then it gets to like, oh, you're no longer dead. That's great. But like, we don't actually have a known level of toxicity for B12. We just know that if you get high, your body eventually figures it out and piece it out. The one thing that I will say that would be complex is that you have to be mindful of if you've never taken one before is that it will make your urine bright yellow and it will smell like B vitamins. Neither of those things are a concern because I usually

get people calling me and be like, my urine is bright yellow. And I'm like, yes, I sure told you that. And this is one of the things that I typically recommend that if you can, you take it earlier in the day with breakfast, because it can give you nausea on an empty stomach. And if it gives you energy, you don't want to be taking it before bed. Yeah. And just because you see the, the fluorescent pee doesn't mean it's not, your body's not utilizing it either. I think that's, I think it might be responsible for everyone saying like, you just pee out all your supplements. So, so they're pointless. Um, okay. This is such a huge, this is such a huge conversation. I was just, I was looking at the notes and you know, and this is where everyone like, what's, what

about berberine or what about ketones? What about all these miracle fat fucking burners and everyone walking around deficient in their bees? Do you know, like this is why this conversation is so important. And you know what, actually with berberine there's, um, I can't remember. I think it's UCLA, but there's, there's a university that's trying to figure out if berberine there's um i can't remember i think it's ucla but there's there's a university that's trying to figure out if berberine because of the way that it works if it can actually deplete b12 similarly to things like metformin right because there's also the issue that we want to talk about this is that a lot of the supplements that we're talking about they're all they're also important because they get deficient not just because of you not eating enough,

but because of the medications that we're on. And medications are great and can be great, but it doesn't mean that they don't come with side effects. Oh, there's so many people taking metformin in our group. Like so many people in that pre-diabetic diet. Be complex people. So honestly, the two times that I always recommend it without a doubt is a, if you're a plant-based diet, like a plant-based eater or vegan, um, uh, because there aren't any natural food sources of B12. And if you're taking

metformin because metformin depletes B12 specifically. Okay. Huge conversation. All right. Gosh, we really do need 24 hours to have this conversation. I see people starting to say, how much do we need? When do we take, you know? So again, there are notes in the book that have all this information. So I don't want to, I want to kind of really use this conversation to get into like the key facts and sort of, you know, what happens if you're deficient, why you want to take it. In the book, it talks about minimum doses. It talks about when to take it. There's like all that information is in the written content that you can find in the app and also in the post today that is now stored in the current guide.

It's also in the book. So here's what I suggest. Listen to this conversation again when you're also going in the book. So here's what I suggest. Listen to this conversation again, when you're, when you're also going through the notes and then you can kind of make your own individual notes with that. Um, where do I, so many, there's so many questions. Oh my gosh. We could, we could literally sit here all day, but I'm also aware of the fact that we have other things to talk about. Are we done with bees? I mean, we're no, we're not done with bees, but yeah, I mean, listen, I, we could have done a live on every single one of these and we still wouldn't be done. So I think we got the gist of it. You guys take it. They're very important. If your pee is fluorescent, it's not because

they're not working is that, you know, as they're going through, obviously that's what matters. They're changing stuff. And there's just a little bit of the excess that like you're peeing out, but it doesn't mean that you didn't absorb anything along the way. Yeah. You know, so what I'm working with, with our guests is sort of like supplemental conversations with them. Like, you know, we could literally talk all day, every day, but all of these things over the next, you know, however many days we have left of the program. And this is sort of where we, we do understand some people do want to go

deeper into these conversations. So we're, we're trying to figure out a way where we can do that. And can I maybe like have that side conversation with our guests again, with all of our guests, especially so early into the program, it's just bringing up awareness, right? That's what it is. Like who knew vitamin D was so integral to like, to your body storing fat and being able to help some of you like your body release the fat, like, Oh my goodness. Okay. Let's get into a probiotic, probiotic, prebiotics. This is another big conversation. I know. Okay. So I, I always think of probiotics as the seed really, but you, and let me say this probiotics really help while you're taking them, but they're not going to change your gut flora for the rest of your life.

And so the thing that you want to remember is that probiotics are amazing, but probiotics is something that we probably have to continue taking over time. Even if it's, if it's a cost issue, even if you ended up taking it every other day is more effective probably than taking it every day. Um, probiotics are, what, like you and I were talking about, we are about 10 times more bacteria than we're cells. And a lot of those bacteria are actually like live in our gut and they, they are about seven, they form about 70% of our immune system. Right.

And it's only in the last, probably 15 to 20 years that um scientists have tried to understand what the role of our gut flora and then therefore probiotics would have and honestly i think it's such a new era but now there's even research that shows that specific strains of probiotics will help you cope with stress a little bit better there's specific strains of probiotics that could be lowering your cholesterol. There's specific... And so the conversation about probiotics, I think, is just starting because I think in the next decade, honestly, I think that so many conditions will probably be supported or treated with probiotics. So probiotics, really why we take it is that we try to diversify our Because really when you're taking 20 billion probiotics, like 20 billion probiotics in one capsule or 10 billion or whatever it is, you are hoping that maybe like 50 of them latch and like the rest of them, you might poo out. And so the number one

thing that we see with probiotics is that they really help with things like bloating, digestion, gas, constipation, it's like bowel regularity. But then if you start taking them for a little bit longer, you start seeing improved immune function. You may start seeing better quality skin. You may start seeing better mood. You may start seeing all of these things, but if you're not feeding your probiotics, the right things, which you are on the Libby method, right? Because probiotics love fiber. That's actually what they feed off of. And so the often what we'll do is that we will do a probiotic with a prebiotic because a prebiotic is actually what feeds them directly, even more than anything else that you're eating.

But if you're somebody that has taken probiotics in the past and feel like, you know, I took them and I remember getting really, really gassy, buy a probiotic on its own that doesn't have a prebiotic and then add the prebiotic, like the one that you were showing, add the prebiotic a little bit later to feed them. Now, if you know that you have things like SIBO or you have too much bacteria, maybe this is not something for you because adding a prebiotic can sometimes like make gas a little bit worse. And I always, you know, you and I have this conversation with our last group that gas isn't a bad thing. We all produce up to four or five liters of gas in a day. And sometimes it can just be that you're feeding the good flora in your gut, like what it needs in order to survive.

Right. And the gas is more of a fermentation process of that probiotic or that bacteria eating. That's all it is. And so probiotics, I honestly, I give it almost like a blanket statement to all of my patients for their overall health because I really do think that as more research emerges, it's going to be like the new vitamin D.

It's going to be like, everybody needs to take this. We're going to realize how important our gut health is. And it's just because, you know, oh my God, we need more time. We need more time for this conversation. It's all about that mind-body connection. And your gut is like a second brain almost in your body. And this is how your body is communicating and figuring out what to do with all your hormones and how that all factors in. Janice here, probiotic, prebiotic. Now this is what I wish I could afford to take continuously. They are so expensive for just one month. They really truly are. And here's the thing, right? Remember that you're not just taking all of these things as a one-off, right? You are actively every single day consuming nutrient-rich foods, you know,

managing your stress, trying to get better sleep, you're actually trying to address your body's needs. Your body is a constant state of repairing and rebuilding and regenerating and rejuvenating. These things are just a supplement, right? Like I find whenever I come off drinking alcohol, whatever stress my gut is a fucking disaster. And so this is where I'd be like, I got to get on my, you know, my probiotic, you know, get my stomach to feeling like, okay, we're back to like, or a cycle of I had to take antibiotics. For example, I got gum surgery. So I'd take antibiotics for that. And my digestive system is a mess. So, so, so it's not just any of these supplements that you are taking. So you

might not be able to take them ongoing, but you can add them in to kind of give your body that leg up. Right. And yeah. And I think that the most important thing that again, talking about this being a supplement and not necessarily like your lifeline is I would rather you invest more time and more money on feeding your gut flora that you already have the right things, like with your living method, you know, like the fiber and the seeds and the soluble fiber and the legumes and adding in, you know, fermented foods like kimchi and sauerkraut and, you know, anything that's vinegar based, like all of these things, I would rather you invest on the flora that you already have, just because you're, you know, you needing to take a probiotic doesn't mean that you have bad

flora or the flora working against you. It's just that I think that most often our flora gets depleted with things like antibiotics and with like really crappy choices that sometimes we make because like we've all had that type of weekend that you you know um but it's it doesn't mean that if you don't buy the supplement like this program is not going to work i think that it's great for us to start if you want kind of like a a little bit of a head start but i think that our focus especially when it comes to our gut, should be on feeding your flora the right thing so that this and what you're doing right now is a lifestyle. Because when this becomes a lifestyle, your gut flora don't need more probiotics. They're like, I got it.

You're feeding me. I'm going to have babies. We're good. In the notes, again, there are a bunch of probiotic food sources. There are prebiotic food sources. So all that information. And you'll come to realize a lot of these things you're already adding in into your diet. I want to, because I also, there's a big chatter in the group about Ozempic.

So I want to get that because that, you know, when you talk about a miracle pill to weight loss, that's the one that's out there right now. Or those, those, those types of weight loss medications. I will leave a bit of time for that at the end, but we don't have a lot of time. So let's get into, I love these, my digestive bitters. I cannot live without them. They're the best. They taste like crap, but they're the best they taste like crap but they're the best they taste horrible okay but listen it's the bitterness the bitter taste and the crappy taste that they have um is what actually stimulates your digestive system to um trigger digestive enzyme production it helps your body release a little bit of the bile and it balances out the hydrochloric acid in the

stomach, right? The tricky thing about bitters is that ideally you want to be diluting it in a tiny bit of water and then you want to hold it in your mouth for about 10 to 15 seconds until you start to salivate and then you swallow them what because a hundred percent because it's actually the bitter taste in your tongue receptors that triggers a lot of the digestive process so i'm gonna tell you when i started taking bitters i would be like shoot and just like shoot it back like a tequila shot and then i realized i was working with an herbalist at the time and he was like what what, what, what was that? And I was like, oh my, that's just bitters.

And he's like, no, no, no, no, no. This is how you take them properly. And funnily enough, you know, a lot of the times we'll introduce bitters when there's a lot of like bloating and gas or low stomach acid or like protein. People have a hard time with like protein breakdown or fat absorption or constipation or they've had their gallbladder taken out. And when I started doing that, my own digestion, and I didn't really have any of these things, completely changed. And it's because you actually want that bitterness to almost like sit on those receptors and go across those receptors. So, yes.

Is it disgusting? Yes. But is it worth it? Also? Yes. Um, the comments are like, Oh, hell no. Hell no. You'll get used to it. It'll be great. Um, I mean, the other way where you shoot it back, uh, like a tequila shot still works, but it doesn't work as effectively. And I love these more than anything. I love them because it's a way that you're helping your body stimulate its own process versus when you take a digestive enzyme, which I think there's a time and a place for them. And I also love that when you're taking a digestive enzyme, you're just putting a bandaid solution. This is actually helping you cure it from like the root cause of it

and the best thing about this is that you and i are going to talk about this when we talk about hormones but your autonomic nervous system is the nervous system that really dictates whether you're in fight or flight running away from a bear mode or you're resting and digesting and the the the main nerve that really figures out where which one to turn on is called the vagus nerve. And your vagus nerve, because you live in 2024, I promise you is probably consistently in fight or flight. And bitters, funnily enough, increase the vagal tone to try and actually get it away from that fight or flight and a little bit more into the resting and digesting, which is actually why when you take it before meals, I will often get people to do, you know, as they're doing their salivation. activates your vagus nerve so that then your brain doesn't associate food with a stressful event and then increases your inflammatory markers, increases your insulin. And then, and then you can actually

like digest and do something with your food rather than just store it as fat. Resting and digesting. I cannot. Okay. I might, I might put, I might, I might, I'm reconsidering holding those digestive bitters. Honestly, try it. It's not that, I might put, I might, I might, I'm reconsidering holding those digestive bitters. Honestly, try it. It's not that bad. The key is just like, just add a little bit of water because otherwise they burn. Just try. You can let me know how it went. Man, I'm in love with this conversation today. It's so exciting. I just think it's so exciting, honestly, because, you know, people are just like, like, they're so stuck on on what to eat and when and that's so important. And what's exciting about the living method is like you got you got that covered, you're following the program. But so many people are like, wondering why their body is not responding. And this this doesn't mean that necessarily also, like, if you just put time into following following that food plan, eventually your body is going to get to a place where it's functioning on a, you know, a more optimal level. These are just a supplement there to get you there a little bit

quicker. Right. And for some people as well, like if you're missing your gallbladder, you have digestive issues, this can be, you know, this can kind of leave that extra little bit that you need as well. Of course. And you just have to remember that like the food that you're eating is, it's very nutrient dense and it has a lot of fiber, right? It's got, it's got a lot of stuff that for some people in our pro in your program, um, they haven't seen for a while because they're coming from a primarily processed world. That's really easy to digest digest and so you feed your body a little bit of fiber from you know the oats and then the fats and all of these things and your body's like

girl I know this is amazing but I haven't seen this in a while so it can just take you a little bit longer to break that down and that's actually I've seen people that are like but I feel I started feeling like bloated and like heavy and I'm like no no that's actually because I've seen people that are like, but I feel, I started feeling like bloated and like heavy. And I'm like, no, no, that's actually because your body hasn't been forced to do any of the work because literally the fast, fast food, it's fast food for a reason. Like it gets digested super quickly. And so this is why I love the bitters when you're, if you're experiencing any of that, or if you have had experience in the past, this is honestly, maybe you'll regret it when you start doing it the way that I just told you to do it, but you won't regret it. This is like my number. Oh my God. This is like for digestion. This would

be like my number one investment for people for sure. Okay. So a couple of things also remember people are coming off of their body being a constant state of being starved and deprived having done all of these diets. We also need to normalize some bloating and some gas. It's like you go online and on the internet and like all of a sudden, like if you, you know, you fart once a day or you feel a little bloated in your tummy, there's like something major going on. You have to buy something in order to address it. Like, especially when this is why also we hold off on this conversation until when we're having it now, because when people come into the program, they start making changes in your, in their diet, their bowel movements might be affected. They might feel a little bit bloated. They might feel a little off. That's just normal. Having

your body adjusted change. However, if you ever feel like something is off to have conversations with your healthcare provider. Okay. Um. Again, people are asking all sorts of questions about the digestive bitters. We have more information in the notes. So, you know, refer to your notes for more information. So collagen. I like these two Canadian companies, the Deep Marine Collagen and the Within Us. There is a huge difference in the quality of the collagen. This is always comes up in conversation. People like their collagen tastes fishy, or it just doesn't seem to be working for them. Quality absolutely counts. Again, we don't benefit from either one of these companies. They have provided us with a

great discount. I love both of them because I think quality matters, especially when it comes to your supplement. Sometimes you can pay less, but then you have to take double the amount. I mean, we can get into regulation. We can get a whole thing, but we don't have time for that. So, um, thoughts on collagen. Yeah, I love collagen that collagen. I feel like it's more of a functional food. Um, in collagen is that your main protein and connective tissue, right? So like your skin, your, uh, your hair. Um, I, I, I actually find that the research for fish-based collagen is a little bit stronger when it comes to skin, hair, nails, uh, you know, wrinkles, um, moisturizing the skin kind of thing. And then there's the other type, which is the bovine

collagen, right? In bovine collagen, the, the, the best, the best research that came out of bovine collagen truly was that it may help bone formation and reduce breakdown in postmenopausal women when it's paired up with resistance training. To be honest, like I think that both of them are amazing. And if it was up to me, I would probably take like one in one scoop because I think that they're, they're amazing and they work differently and for different reasons. And you're going to get, you know, if you choose the fish one because you're like right now, my priority is skin hair and nails. And like, I got you girl, like probably same. I, you can do, you,

you can still take the fish collagen and get a little bit of that bone joint. I guess like protection, protective mechanism and like benefit and likewise you know with the bovine it's not not because it's just like addressing your bones and your joints doesn't mean that i might not like help your skin hair nails but i do in the ideal world i would probably do like a little bit of both yeah i used to because it's also the bovine it It's great internally, right? There's some elements and benefits of digestion, but also to help maintain muscle mass. I do want to say one thing about the collagen too, is not a food replacement in a sense that you, you can't like have just your collagen for your protein, uh, in the morning. Right. So you still want to make sure you're getting your protein in from food sources. Okay. So Ozempic.

Let's talk about the miracle Ozempic. So someone said they were prescribed Ozempic to manage their diabetes. So the difference to manage your diabetes and to use it as a weight loss specific aid is the dose that people are needing to take. And in terms of benefits, we've had people been doing the program since the beginning who were prescribed ozempic to help manage their so it's nothing new if it helps you to manage uh diabetes then and that's what your doctor suggests and you know obviously there's a there's a reason because your doctor knows your health history and whatnot um you know ozempic or any of the weight loss medications i have talked about this before you know i'llempic or any of the weight loss medications, I have talked about this before,

you know, I'll be happy to have another conversation. Just like any other diet, the minute you stop following or the minute you stop, you know, taking, you do gain that weight back. So they haven't found a solution to that, which is why I think actually it's a great compliment to the Libby method or the Libby method is a great compliment if you have been, you know, prescribed that through your doctor, because it doesn't help you taking any kind of pill and any kind of supplement doesn't help you to work through your issues and associations, your coping mechanisms tied into food, your habits, your beliefs, any of that doesn't help you get more in tune to your body's needs and portions. It doesn't

do anything either for strengthening your digestive system and your microbiome and helping your body repair and rebuild and regenerate and rejuvenate. And it doesn't do anything for hormones either. That's a big one as well. And so many people are concerned about, well, they can't lose weight because of their hormones. And then taking a pill for that, that slows your digestive, your digestive system, maybe calms, you know, how do you feel around food? Yeah, that can be a lifesaver and a game changer for people, but it doesn't, it doesn't dismiss the need for all these other things. So that's what I have to say about it. I'm sure you have your thoughts too. I know I have a lot of feelings. Um, I do, I,

I do have a lot of feelings because I, I know that, uh, you know, um, obesity is a medical condition. I understand that. Um, and I do think that there's a time and a place for ozempic. I think it is great, uh, for diabetes. I, I do think that, um, the tricky thing and what I've seen in practice a little bit is that it has become a little bit of like a miracle thing that's given out like candy without properly assessing the patient and in understanding what their barriers to losing weight is. And also without guiding him through, this is also the other things that we need to change in order to maintain that weight loss and so then what I see often is um which for sure if like any of my friends and my family and my husband is listening to this it's going to be I

guess not what it does but honestly I call it medically induced anorexia because what I often see is that then without giving them a this is what you should be eating this is what we should be changing what will happen is that you will lose that food noise but then the weight loss comes from like you stop eating you reduce your portion sizes you feel fuller for longer and without the education of like but this is what you should be eating instead. This is how you should do. What ends up happening is that you lose the weight, but you lose mostly muscle mass, right? And you and I, I mean, we're going to get into this conversation, you and I. And then what happens is that you will lose the way you get your goal weight, but nobody told you

how to eat. Nobody told you how to exercise. Sometimes you end up with like gallstones, if not like a full gallbladder removal, because you were so dehydrated because you never drank water. And then you started losing weight so rapidly that you ended up with gallstones that ended up to the hospital. And then they're like, great, you got to your, to your, to your goal weight. Now let's take you off of it. And they take you off of it and they take you off of it and like you just go back exactly to where you were before because the food noise comes back you never change your diet but then your hunger comes back you're no longer full from like everything that you're eating because your motility is back to what it was before but then

because you've lost all of that muscle mass and your gallbladder along the way yes um now you're way like worse off than you started because now your metabolism is lower right because your metabolism depends so much more on that muscle mass and so often honestly i um and it's interesting because one of my husband's friends uh prescribes her primary practice is prescribing ozempic and i now she prescribes ozempic and is like have you heard of the Libby method because the tricky thing is is that without if you if this is what you're choosing to do with your healthcare practitioner because you think that it is the right choice for you um then you can also learn and address all of the other piece of it right that is not just about the diet because

like most of us know what our diet should look like, but a lot of the times we don't necessarily know how to like, like, you know, that you should be eating protein and vegetables and like, maybe not a lot of bread. You know what I mean? Like that's nothing new, but the way that you execute it in a way that is the mechanical eating so that you're, you don't go through these giant gaps and then feel famished. And then your body feels like I need to store all of this dinner and then all of the snacks that come after dinner right the way that you um address the hydration piece that's so important the way that with all of your experts are like no man like if you're not sleeping shit's not moving like the way that we talk about the

exercise and it's like if you are losing, but it's coming from muscle mass, like shit's not good. Like you're going to lose the weight right now, but it's going to come right back. Like without this education piece, Ozempic is just a bandaid that is going to leave you worse off when you remove that bandaid, because the, the honestly, realistically, you can't be on it for until, until the end of time. I mean, good if you're like the jenners maybe but like you know but it's or the kardashians but it's not that that is not actually your goal but without that education where are you gonna go without conversations like this so you can imagine

like look at how many times did we say we need another 16 hours, 14 hours, 24 hours just to really dive into this, to really have that like soup, like deeper level of understanding. And so if you're going to go to your doctor, you're spending 10 minutes. Okay. I'm having a hard time losing weight. You know, you get prescribed a medication. And again, I've got nothing bad to say about them in the sense that they can be life changing to people who need them for sure. But this is the problem that I see with them. And this is why I love the Libby method if you are taking them because this is exactly the kind of program where you are learning what you need to learn so that when you are done taking these medications, you are left in tune to your body's needs, working through your issues. You know, you've taken that

approach, not just physically, but mentally. And so you're able to maintain and sustain the weight that you have lost. I am so glad I asked. We should do our own. We should actually have this conversation. So many people want to hear what we have to say on Ozem. We should have you, we should have, we should bring in all of our guests and actually have a panel, um, and discuss that. I'm glad that, asked. You know, the one thing that I will say, because it's,

I do see it so often in my practice. And I think one of the coolest things that I've seen when people are following the, your program and taking Ozempic is that there's a standard dose that we try to get to, right? With Ozempempic we start low and then we increase it every four weeks or so and when they're following your program i will often actually loop back with their family doctors and be like can we just stay at this low dose because then i it's almost like that slow and steady weight loss that we experience not as much from the ozempic but it's actually because of all of the work that they're putting in. Right. And that's, that is weight loss. That's sustainable. And that's the weight loss that does not compromise like muscle mass.

That is the weight that is here to stay the way that you keep off. And so it's actually really nice because now family doctors are like, yeah, we can try it. And then we just keep them literally at the starting dose and they still feel like they're melting. And I'm like, but it has nothing to do with it.

It was a big, it helped with a little bit of like the food noise, but all of the other weight loss has actually come from the work that you're doing. And I think that is so empowering for patients, especially when they come from a world of diet after diet after diet that's failed them and a system that has failed them in so many ways to feel like I have control over this and I have the power to change my life. I think it is amazing. Talk about empowering what we're doing with these conversations and by you taking the time to join us today and so freely sharing all of your knowledge with us, that is

really empowering. And I am just so grateful, you know, for, for your passion and taking the time. It's so important. I'm thinking of all the people who've struggled with their weight for so long. And I hope that they're understanding by this conversation day. There's a reason, man, it can be so easy yet so complicated at the same time. And especially as we get older, everyone's like menopause, menopause, menopause, but it's like, so that's like so multi-layered, right? There could be a lot of things going on. And, and here's the last thing before we go, because we really are over time. Thank you to everyone who's actually still listening is we're going to help provide

clarity on this. Okay. We're, we, we just, just keep focused on that food plan, making the changes to it week to week. join us for these conversations because just like every week of the program builds on the previous week and you're just leveling up and leveling up, we're doing the same with the conversations. We're doing the same with the conversation. So we, you know, we had that conversation with Dr. Dina and learning strategy and learning something new and unlearning and relearning. We had that conversation with Dr. Beverly about that psychology part, how your past history with dieting is factoring. We had that conversation with Dr. Beverly about that psychology part, how your past history with dieting is factoring. We're going to give you tips on moving through that. And same

thing with the Dr. Alinka. We're going to get even deeper into that. And that's why this conversation today was really like, these are like berberine. And like I said, all those other things that people want to talk about, those are great. We're definitely going to get into those at some point. But if you are deficient in vitamin D, if you're deficient in magnesium and you're not getting enough omega-3 in your diet or your microbiome is a fucking disaster, that is where you start. That is where you start. So many people are going to ask because they already are where they can find you, where they can reach you. Yeah. You can just shoot us an email at info at drlinka.com. I'm, um, I practice in, uh, Burlington, um, and online I'm in Ontario, but yeah, if you,

if you need anything, if you want to ask any other questions that I can answer, uh, cause I obviously can't give you medical advice over, uh, over email. We're most, yeah, we're super happy to hear from you. Someone just said that the $75 is worth the information session alone. Such an incredible knowledge. Yeah, it is. That's how we do things around here. You know, you just wait, this is just beginning. Like you will, we are going to blow your mind. Honestly. Like I just, I think, I think like what you offer with these is like, it's amazing. It truly is. It truly is. Uh, I, I, and I think like what you offer with these is like, it's amazing. It truly is.

It truly is. And I'm honestly excited about the conversation. Okay. We've got to go. Thank you. Thank you. Thank you. Thank you. Thank you for everyone who's joining us live.

Thank you for all your comments, for all your questions, and for anyone who is listening. If you want to share this segment with your friends and family, you can download and listen by way of our Libby Method podcast, and you can share that way. Otherwise, all the information itself is contained in our amazing Facebook support groups. So Libby Method podcast, or we will store this segment in the guides so you can grab your book, follow along, make notes. Again, there's no need to run out, rush out, grab any of these things. Talk to your healthcare providers, have that conversation. Now we really got to go.

Thanks, everyone. See you again next time. Thank you, Dr. Link. She'll be back. Bye. Thanks for having me.