The Livy Method Podcast - Livy Method Day 1 - Winter 2024

Episode Date: March 21, 2024

Gina Livy's Facebook Lives from The Livy Method Winter 2024 Support Group hosted on Facebook. This is a recording of the Day 1, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2024Topics covered:Welcome to the Winter Group!We do things differently. Let's talk about the Livy Method and why we are all about progress over perfection!Doing more rounds of The Program is a good thing, so do as many as you need to reach your Finally & Forever!The body loves routines and the Food Plan Guide is a great starting point!A key to making change is consistency, not being perfect.What is your weight loss history? Take some time to reflect and journal out your history. You'll be glad you did!Motivation is not what gets this done; it's having a powerful WHY!The Dr Shaffer recording in the group and Weigh In with Gina Podcast is a terrific place to start!It's not about "good things, bad things;" it's about maximizing efforts with mindfulness!Some things you add to your water are better than others.How you can approach Prep Week as a newcomer or a returning member.The Companion Book is great to make notes in and use the Index to see what's coming up. Available at an Amazon near you!There are no "cheat days" but rather "choose days!"Why making meals and snacks nutrient-rich all day can help you skip snacking after dinner and sleep better.Yes, you can eat cheese!Bringing fresh eyes means reassessing where you are at now, and not just doing what worked in the past.Using the Livy App to move through the group is a great way to keep moving forward on your journey.Don't just "hope" it happens; you need to show up and do!Our Program Specialists and our Guests Experts are here to help you get across the finish line of 91 Days!How using the scale as the beneficial tool that it is can make all the difference in your progress.The Food Plan is flexible for all food preferences and includes many options for both dietary and cultural needs.Gina discusses the timing between meals and snacks, why it's important as well as how it may fluctuate day to day.We have a great support team. Reach out for tech issues to [e-mail]  and any administration to [e-mail] your time and don't stress! It's only Day 1!If your question wasn't answered in the Live, copy & paste it into the Daily Check-In post in the group.To 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,

and Amazon Music. 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.

Welcome to day one of the program. My name is Jean. I'm going to be guiding you through the next 91 days and you are listening to The Daily Live. This is where I have an opportunity to field some of your questions and talk more in depth about the program and process. It is day one. We have a lot of time to lose a lot of weight, but let's get started. If you do have any questions, add them in now. So people are either watching live in which you have an opportunity to ask me all the questions that you would like to ask me. I'm going to try to get through as many as possible, or perhaps you are listening after the fact. So you can watch the daily lives at any time

that is convenient for you throughout the day. Of course, we have a lot of people listening by way of our app and our podcast as well. So once the live goes live in the group, we roll it over to our podcast where it's available to download and listen at your leisure. Now, the Facebook Live in the Facebook support group is

the one place where we don't circle back around and provide any written responses. So if after asking a question, I don't have an opportunity to respond because no doubt we're going to get lots, it's really based on conversation and sort of what's relevant in the moment day to day. But if you ask a question I didn't have an opportunity to answer, just copy and paste it over to the question of the day post in the Facebook support group and our amazing team of program specialists will answer it over there. I want to extend a warm welcome to all of our new members. Hello and congratulations. You're going to love the next 91 days. The Living Method is a super cool program and process. And really what sets us apart is one, our focus on maintenance. So we not only want you to lose your weight in

a healthy, sustainable way, we want you to do it in a way that you're going to be able to maintain and sustain and be able to move on past your weight loss journey. It's also a little different in the sense that we don't count, we don't weigh and we don't measure. And that may leave some of you saying like, huh, how are we gonna lose weight? You're gonna very quickly realize that we do things differently around here. And I think that's a good thing. I think that's a good thing.

We're gonna be here to support you along the way. And more importantly, the third reason I think that makes us different than any other diet is we're gonna be here to guide you along the way. So the Libby Method is a step-by-step, day-by-day, week-by-week guided program and process where what you eat and when is going to change and evolve. So this week, we are starting with our basic food plan.

So if you're new to the program, you're going to want to check out the food plan guide, ask all the questions that you need, run out and grab anything that you need, and start following that food plan as soon as possible. Now, some of you may choose to hit the ground running today, and some of you may, you know, choose to take a more ease into it approach. That's totally okay. We are all about progress over perfection around here. And then along with what you eating and when changing each week, the focus of the week changes as well. And you're going to realize that weight loss is a lot less about eating less and exercising more. In fact, that's not it at all. It's really about working through a lot of the issues and associations you've tied into

food around years, especially if you spent any time, you know, in the diet industry at all. It's about working through old habits, why you work to create new habits. It's about those beliefs, right? Especially after, you know, spending any time trying to lose weight, being successful and then getting it all back, which by the way, is not your fault. It's just the way those diets were designed. That can have you believing that you're never going to be able to lose this weight when that is absolutely not true. And some of you are going to be working through some really deep stuff, some past traumas

and whatnot. Although the program is designed to help you lose weight in a healthy way, and it's designed to be fun and informative in all those things. Some of you are gonna be working through some big fields and we have some amazing experts that are gonna be here to help advise you along the way. Although with that said, if you're coming to the program and process with any kind of health issue,

which we are assuming many of you are, it's a great idea also to be working hand in hand with your doctor as well. All right, let's get into some of the questions that you have today. A lot of you are just saying welcome back. So we have a lot of returning members who are back to do another round of the program. That's quite normal. So with other diets, you start and then you keep going until you lose your weight. With our program, you start one program, you finish it, which says a lot to your soul when you're here at the end.

Let me tell you, it's so worth being here at the end. But we break them up into digestible bits where you do one program and then you move forward. You come back for another round and you keep completing as many rounds as needed until you reach your goal. We would love it for everyone to be able to lose their weight in three months,

but most people have more weight to lose than they can lose in three months. So they do have to keep coming back. If you are a new member, I highly suggest you put some eyes on the comments. Now it's not your job to find answers to your questions by reading comments. So if you have a question, pop into the Facebook support group at any time and just let us know. You can ask as many questions as you need day to day. And of course, if you're using our amazing Libby Method app, you can use our super cool AI feature there. But we have some super amazing, knowledgeable, supportive members here in our community. And it's really, it can be really motivating to kind of pop in and take part in that conversation. You'll find along with the

lives, if you are new and you are watching it live, you'll see the comments. A lot of people are asking questions. A lot of people are showing each other support and there's some great conversations behind the scenes as well. So welcome back to all of our returning members as well. Back to round two and so thrilled to see you live again.

Gina, missed having the lives a part of my routine. Okay, so we're all about routine around here. Well, first of all, I miss you too. I'm so excited to get back if you can't tell, but the body loves routine, hence the food plan. So you want to find the food plan guide, read it over, let us know if you have any questions and start implementing the changes you need to make. You will find there's a rhyme and a reason to everything that I'm suggesting. That's because each week builds on the previous week. And with the food plan, it's kind of the foundation of the program itself. So is routine. And this is why things like in the white, the January program, such a great program, because it's an opportunity to kind of take a step back and assess your life, your lifestyle, and some of the changes that you want to make.

And so routine is really key when it comes to the body making any type of change. So you want to be as consistent as possible. Not perfect, but consistent as possible with the changes that you are making. You will find that, you know, when you are consistent with following the food plan, a lot of the things that I'm saying are going to resonate with you. That's what you'll hear. A lot of our members say, just trust the process, trust Gina. I'm totally not into blind faith, but you do have to put a little bit of trust into

the program and the process and the way it's designed, especially if you're not familiar with it. So we do have a whole welcome guide, uh, in the app and also in the Facebook support group as well, that talks about how this whole program and process is going to work. We have a great video on let's have a real conversation about weight loss and the time that you're going to want to put into it. There are two things that I suggest that you do today. One is if you haven't done it yet, or you're returning member, it might be a great idea to do it again is reflect on your weight loss history. When did your weight loss

journey begin? What have you been through? What have you done? Where were there times in your life when you struggled? What worked? What didn't work? So I think it's I'm a big believer in knowing where you've come from to know what you need to do to get you to where you want to go. So I do highly suggest that you can either pen and paper it in a journal. You can use the Libby Method app, however you want to do that. I think it's a great practice just before you start this last diet that you ever do, because that's the plan. It's the last diet that you ever do, is reflect back on all the other diets you've ever done

and your weight history. The other thing is you're going to ask a lot and talk a lot about motivation. And I'm going to tell you that motivation is not it. Motivation is not going to be what gets it done. It's about having a why and understanding why you're putting yourself through this. Why did you sign up for the 91 days? What do you want to accomplish at the end and why? And I find having a why is a much stronger motivator because just like anything else

that you do, like, you know, your kids going to school or you going to work, you're going to have days like, oh, you may love school and they may love school and you may love work, but there's going to be days where you're not so motivated and having a really strong why or, you know, a visual or a feeling of how you want to feel at the end of your weight loss journey can be really motivating. So I do suggest that you take time and ask yourself, why am I here? What do I want to accomplish? Sometimes it's to fit your butt into your bikini, which is great. I love that. But you know, make it deep, make it tangible, make it real envision yourself wearing the bikini running across the beach. Some people it's I just

want to be healthier, which is great. What does that mean? What does healthy mean? Is it being more mobile, less stressed, having better energy, like make it real tangible? How do you want to feel at the end of the program? Before I get into more of those questions as well, we had Dr. Dina Kara-Shafer join us before the program started. That segment is available over on our Facebook support page. We'll actually stream it back into the group for you. It's a great idea to check it out because it talks about all the resources that you have. It talks about making you. It's a great idea to check it out because it talks about all the resources that you have. It talks about making change. It talks about feeling overwhelmed with

that change. She is the author of Feel Good Learning. Actually, I believe that segment is stored in the guides and it's probably also available as a podcast over on our podcast way in Regina. So if you're feeling a little overwhelmed with all of the information today, because it's a lot, we're going to go over it time and time and time again, take your time with it, ask all the questions that you need. I do highly suggest you take some time and invest in listening to that segment. Some of you are just using the Facebook support group. You also don't need the Facebook support group anymore. So we have a lot of people this group, it seems like just using the app, which is great. Um, of course our book is still available on Amazon as well. So you can go to Amazon near you and pick up a copy of the book. If you feel so inclined and you want

to make notes and whatnot. All right. Let's see if we have any questions here. You guys are talking about a lemon water, um, apple cider vinegar, lemon water, listen, uh, apple cider vinegar, lemon water doesn't do any of the magical things that the diet industry said it does. But it speaking of routine, it's great to wake up, wake up first thing. And rather than going straight for a coffee, right? Because when you you have coffee, then what do you crave after donuts, muffins, you know, that type of stuff. It's great to start your day with some lemon water, apple cider vinegar can stimulate your digestive system. It's a great way to start hydrating. It just is a great way to start your day for a variety of different reasons. But it's definitely not my make or break, you can do

apple cider vinegar, and lemon water together. Or you can do apple cider vinegar or lemon water, if you want, you can also add some people add ginger to it. Some people add cinnamon to it. You know, there's a variety of different things that you can do with it. And if you hate it and think it's disgusting, you can just skip it all together as well. A lot of people asking about coffee. It's probably the number one thing

that we get asked about around here is coffee. I'm currently drinking my coffee. I do an Americano with cream. Sometimes I add in some raw sugar. Chances are your coffee is not the reason why you've gained weight or why you're not losing weight. So for most people, they can still keep having their coffee, however you like it. I am personally not a fan of artificial sweeteners. I'd rather you use real sugar. There's a lot of research out there on artificial sweeteners, among'd rather you use real sugar. There's a lot of there's a lot of there's a lot of research out there on artificial sweeteners, monk fruit stevia is one of the are some of the better

ones. Unless your coffee is like a choco lock, moe, something, I don't even know what, that's more sugar and dessert than it is coffee, your coffee is totally fine. We a lot of people asking about alcohol as well. So alcohol is fine. You can have your wine, you can, you know, just really watch your mixes and whatnot. We're going to have a post coming out about alcohol in the next couple. We have a post about everything coming out in the next couple of days. If you have a question, chances are we have a post for it. For sure. A lot of people ask about cheese. You can totally have cheese if you want to have cheese. What about chocolate, almond milk in my coffee? Okay. So we're not about good things, bad things. We're about maximizing your efforts. And starting your day with chocolate,

you know, can be problematic because it can be what it triggers. And so then you may end up, even if it's not adding sweetness, like say it's just cocoa, it may have you craving sugar all day. And so I'm not a fan of like artificial sweeteners or flavor ads as well. As long as they're on the natural side, then it's not so bad.

Someone was asking today about a water flavorer, a water flavorer. It had artificial sweetener, and I think it was Stevia. You know, if adding a few drops in the beginning helps you to drink a little bit more water, then okay. But you know, starting like drinking your water and having it be sweet, again, is not really ideal. You should be able to just drink plain water. But for the sake of like just trying to get water in that can be beneficial as long as you lay off it.

Same thing with coffee. Like if you're going to be making a lot of changes that you perceive to your diet this week, maybe just leave your coffee alone. You know, you don't have to be all or nothing. You can just, you know, kind of slowly pull things together and start making the changes that you need to make. You don't want to stress yourself out by making too many changes at once. Some people are all about that. They're like, let me change everything. Other people are, you know, let me just take a more ease into an approach.

Someone's asking about eggs, how many eggs a week. So you know, eggs have gotten a bad rap, you know, in the 80s, and there's nothing wrong with eggs. They do have cholesterol in them, but they're good fats. They're healthy for you. There really is no limit on the number of eggs. We don't count, weigh, or measure anything. So it's all about, you know, making sure, for example, you have protein at breakfast, or protein is the focus at breakfast. And then you can add fruit to it or some avocado to it. Like you could do eggs with some berries and avocado and, you know, maybe some rye Vita cracker with some old white cheddar cheese on that. Um, as long as protein is the focus. And then with all of your

meals and snacks right now, you want to follow the food plan, eat all your meals and snacks, and then eat them to satisfaction. So you don't want to be trying to eat less. You just want to eat enough to feel satisfied. So don't worry about eggs. Eggs are great. I mean, unless your doctor, for whatever reason, has advised you otherwise, eggs are quite healthy and beneficial for you. It's just they really got to, there's a lot of myths and mistruths out there, especially in the diet industry. So eggs are, uh, eggs are totally fine. Eggs are totally fine to have. Um, you guys are talking about adding stuff to your, to your water. Yeah. So what I suggested to someone asking if they, um, and, and, and, and listen, ask as many questions as you need to be super clear. There's no limit on the number of questions to ask. And there's

no such thing as a silly question. You'll notice a lot of questions get asked. The same question gets asked a hundred times, a thousand times. We're happy. We have a whole team of people here happy to answer that same question a thousand times. So just don't worry about it. Be selfish when it comes to asking the questions that you need to ask. We're happy to answer any and all the questions that you have. But what I suggested is rather than use an artificial sweetener in terms of flavoring your water, that you do add some lemon slices or,

you know, some strawberries in it, or maybe some mint slices. Some of you are mentioning some cucumber and whatnot. So there's ways to get creative about that. I drink much more water. If I have lemon water all day, is that fine as it's not just plain water yeah you can totally do that I love especially in the summertime more so drinking lemon in your water now some people will talk about especially if they work in the dental uh the the if they work in dentistry will tell you to be mindful if you are adding lemon water or adding lemon to your water just don't be brushing your teeth right after. You might want to rinse your mouth with water if enamel issues are an issue

for you. I've been drinking lemon water my entire life and I've never had any issues. My enamel is strong. I have no issues whatsoever. Most people don't. But if you are someone who's been advised that you have weak enamel with your teeth and you just want to be mindful of that. But yeah, you can totally add, uh, you can totally add lemon to your water all day. Round two for me, I see this as a continuation, but a chance to review things and get a little deeper. Glad to have the routine of all the lives. Yeah. So if you are a returning member, so if you are a new member, we have built in this first week of the program. The program is actually 13 weeks. We built in this first week of the program for you to review the information. Like I said, ask the questions, run out and grab anything that you need to start making change.

Some people hit the ground running today. Some people will kind of ease into it. Regardless, you can start tracking on your app if you're using our app today as day one. What you should see is the progression of the changes that you're making throughout the week. So we're not expecting you to be perfect today if you are just finding out what you need to do today because we're just starting today. But if you are a returning member, you know what you need to do. Get right into it. Reset. Also review the information because I think each time you read it relevant to where you are at now, it's going to hit a little differently, but also start maximizing your ass off. Start doing all the things that you can do to be proactive from the get, from day one. Day one starts today for everybody, but if you're a new member, like I said, you can kind of take your time. Obviously,

if you don't know what to do yet because you're still working through all that information, right? It might take you a while, but if you're a returning member, you already know what you need to do. You already know what you need to do. Someone's talking about having a sweet tooth there. So we're going to talk about cravings. This way, it's great if you do have the book. So if you do have the app, you can go into the guide section of the app, and you will see all of the posts broken down for this week. and you'll be able to take take a look. We actually have a program index that is posted in the Facebook support group as well that

lists all the different things that we're going to be talking about. But if you do have the book, of course, you can, you know, go into the table of contents and see sort of all the different things that we're going to be talking about in the next little bit. Like, for example, food plan today, we have an individual break. So the food plan itself, individual breakdown of all the meals and snacks. So you're going to want to watch the food plan video. I highly suggest you watch it. We try to be mindful of your time and try to not make this process too time consuming. But we need you to really understand the basics.

So watch the food plan video. It's really important. And then the individual breakdowns of all the meals and snacks will give you great insight from the get of what you need to do. We also have a breakdown of proteins, carbs, and fats. I saw some vegans asking about what are they going to do for proteins. You're going to want to find the post on protein, carbs, and fats. There are tons of great plant proteins that you can choose from. There's obviously a grocery list. We're talking water. We're going to talk shift work.

We're going to be talking shift work. You know, talk about portions. We're going to talk condiments. We're going to talk about breads, pastas, flours, crackers. We're going to talk about the scale. We're going to talk about goal weight, exercise, alcohol. I mean, we have so many things that we have to cover, but there's so much stuff we have to cover that we like to roll it out on a daily basis in a way that's most relevant and digestible as well. Because it's a lot of information. But again, a lot of it is going to be review, right? We're going to be reviewing the information over and over and over. The goal, moving forward from today is to really understand what you need to do with the food plan and be super consistent or as consistent as possible when following it. Let's also talk about cheat days.

We don't do cheat days around here. We do choose days. Choose as in if you choose to eat something, fine. Don't let it ruin your whole day. Don't blow off the whole day or the whole week or the whole weekend because of one little thing or a few things here or there. Just keep moving it along and continue to follow the program and the process. So we don't do cheat days around here. We do Tuesdays. It's really about, I'm telling you what to do each week with those basic guidelines.

So each week we're going to roll out new guidelines on the Sunday before the next new week. They're not rules. There are more guidelines. And the goal is to have as many choices that you make on a daily fall in line with reaching your goals and the things that you need to do in order to get you to reach their goals. But you will come to realize not being perfect is part of the program. And there's a lot to be learned by having the thing not having the thing. So you know, it's a real process behind it. But you do want to start being as consistent as possible with that basic food plan. 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. Let me see if I can get into more questions. Uh, can you snack after dinner? So really you want

to be eating enough throughout the dinner throughout the day. Sorry that you're not even hungry for dinner really. Although you still want to make sure you're eating your dinner and many people will still be hungry for their dinner. Um, and, but after dinner, so after dinner, as soon as it gets dark out, your body starts producing this melt this chemical called melatonin that you know, floods through your body and signals your body to wind down and helps prep you for sleep. And it's not that we're worried about calories that you are eating or anything like that after dinner, we're worried about your sleep, we want you to get the best sleep possible. Because when you sleep, that's when your body makes change. And so sleep is a big part of the process

and being able to lose weight in a healthy, sustainable way. So I do highly suggest so a lot of people, for example, will skip breakfast, because that's the one meal you have the option of skipping, although it's so beneficial to have breakfast every day. A lot of people will skip breakfast, they will skip some of their snacks, because they're like, well, I just wasn't hungry for it. And then they'll find that they're hungry after dinner. And they're like, I'm so hungry after dinner, I need something to eat. So make sure that you are hitting all your meals and snacks. If you find that you're consistently hungry after dinner, you want to make sure you are having breakfast, make sure you are eating all of your meals and snacks, that you are eating

them to feel satisfied as well. A lot of times people start a diet, they think eating, like how many times have you done a diet and just ate less and exercise more? Sure, it works for a quick fix, you get it all back plus more every single time. My goal is to help you lose weight, all of your weight in a healthy, sustainable way and then move on and never look back. That is my singular focus over the next 91 days. So I know it may seem counterintuitive to eat more or more often, but right now the focus really is on giving your body everything that it needs. So make sure you are hitting all your meals and snacks, make sure that you are eating to feel satisfied and not trying to purposely eat less. And then you also want to

make sure you're making them as nutrient rich as possible. So for example, at lunch, the components at lunch are vegetables, proteins, leafy greens, healthy fats, and then that's where you want to add in any heavier carbs, rices, quinoas, potatoes, and whatnot. What I don't want to see is you just making a salad with some lettuce and a hunk of chicken on it every day, right? If you are going to have salad, and this program is not about salads. Leafy greens, yes, for roughage, there's benefits to getting those leafy greens. But it's not about salads all the time. If you love salads, great. But if you are going to make a salad, you want

to load it up nuts and seeds and avocados and good oils and tons of veggies and you know, all of that in there. So so if you are making a salad, make sure it's got some oomph to it and it's actually satisfying. Right? So we're going to talk about making food choices nutrient rich. And that's what we mean by that. Trying to give the foods that you're eating the most bang for its buck. Someone's asking about feta for protein. So we're not really big on having your dairy products be your source of protein.

There's so many other great plant proteins. If you are vegan, for example, or sorry, you maybe you still eat dairy, but you don't eat meat or whatever. There's a lot of great plant proteins out there. So cheese is a saturated fat, although you can have cheese and you want to make sure you have a great mix of fat, your omegas and and whatnot. And it does add up for sure. We don't use cheese as a standalone protein for any of your other meals and snacks. I mean, breakfast, if you want to have like a bowl of cottage cheese, you want to have some yogurt and whatnot, that's totally fine. Still, then you want to bump up the protein content of it.

It definitely does count towards the protein that you're having. So if you had maybe a salad and you had some like nuts and seeds on it, and then you also had some feta cheese, um, that no, I don't, I don't say no to feta. You can totally have feta. I love cheese. I am the queen of cheese. I love cheese. Um, you can totally have feta cheese and have it with your meals and your, like your veg snack, if you want, it's just, you don't want to use it as your standalone protein source for your lunch or your dinner. So you want to make sure you are having other types of proteins in there at the same time. I love cheese. I love cheese. I love cheese. I love cheese. I love cheese. I love cheese. Good morning. Round two for me. Happy to be back. Okay, so fresh eyes, fresh eyes, fresh eyes, fresh eyes.

So if you are a returning member, right, where you have a post coming up in the next couple of days called fresh eyes. So you've learned a lot and you've done a lot and you accomplished a lot in your previous program. So remember, you don't want your body to respond the same way and you're not going to focus on the same things because chances are you already focused on those things, worked through those things, did those things. Now you want to assess, okay, what do I need to do now with where I'm at, right? And really be all in with that. Like,

for example, sometimes we perceive certain weeks work better for us than others based on when we were losing weight, but we forget it's probably the week leading up, which really caused the scale to move in that week we perceived was a good week for us when it came to the scale moving. And sometimes maybe like say week, you know, three was your week and that's when your scale started moving. So maybe you aren't as diligent in the first couple weeks because you think, oh, my scale is not going to start moving till week three, right? So you never want to assume that your body is going to respond the same way. Your body is still going to focus on releasing fat. Your body still wants the fat gone just as much as you do. But remember those fresh eyes when it comes back to repeating the program, the process. Where do you find recipes? So we have

a whole recipe guide. So you want to find the guides. If you are using the Facebook support group as your source of information, you're going to want to go and find the guide section. I think it's on a bar right across the top of your screen. I think there's one up in the corner as well. Find the guide section. Right now we have a meet the team guide where you can meet all of our amazing program specialists who are helping you. We also have a welcome guide that talks about the program. If you're a new member, I highly suggest you check out that welcome guide. It talks about how things work around here. There is also a recipe guide that has some recipes in it as well.

And of course, there's a food plan guide. And then each week moving forward, we're going to have a weekly guide as well. So the recipes are also in the app, which really is the easiest way to follow this program is by utilizing our app. It will guide you through the program and the process day by day. Not only can you track your weight and your fluids and your moods and your movements and your sleep and, and set your intentions and end of day reflections and make notes and all that. It guides you through the actual program and process. Plus it has amazing AI in it that can answer any of the questions that you have as well.

So I highly suggest if you haven't done it yet, download the app, use your code, unlock the app. It is so user-friendly. It's super techie as well. It has a bunch of great graphs that you can track. Yeah, the app is where it is. You'll love the app. The app is great. Not only that, if you ever have to take time off when it comes to following the program, the app is a really easy way to keep track of where you are at. So let's say you're following and day 20, you're on day 20 of the program and you go away on holiday for a week, you go away, you come back, you're going to pick up, start using the app on day 21 and then move forward. And it lists all the posts each day. So you don't miss anything, you know exactly where you're at. We're also going to talk about travel

for those of you who are going to be traveling for whatever reason. We have a post on travel. We're expecting people to be traveling. So don't worry about that. We'll, we'll answer any of the questions that you have about what to do if you do have to take time off the program. We also, given the time of year, also have a sickness protocol post on how to navigate the program if you're sick. So if you're sick, obviously you want to focus on feeling better, but there is a way to kind of follow along. Um, and you know, that can be beneficial, especially when you're not feeling so hot. So, uh, we have a post on that coming out as well. Um, where else are we at? Newbie here with lots of weight to lose, looking forward to this journey and hoping this is what finally and forever works for me. Yeah. Don't hope. Don't hope. Don't hope.

You don't need hope with this process. You need to show up and do. We have a lot of motivation coming your way. We have, I mean, listen to our returning members. We've had so many of our amazing members, returning members share where they're at. You know, some have lost over a hundred pounds. They come in all different age ranges. They deal with a variety of different health issues. You know, they run the gamut and they're so free with sharing their journey. So, you know, you're going to hear a lot of personal shares. We're also going to do some spotlights on members and it's not all like, oh, look at Jane. She's amazing. She lost her weight. It was so easy. We taught, we really highlight real people on very real journeys. We're going to have some people come on and join me in a

segment each week and talk about their journey. We had some great, um, members highlighted over on our website, you know, so, so, so what I would do is go back. You have a lot of weight to lose. So you probably done a lot of diets, go back and track your weight history, right? And then really ask yourself why you are here. Why do you really want to get this done? Right? Like to ask yourself, what's your why? That's really going to be your motivator. And my other suggestion to do is reach out and ask as many questions as you need. Do not go one day wondering what to do or not knowing or without asking a question because we have a whole team of people and it's literally their job

to answer your questions. And they've all been through the program and they're excited to be here and super excited to help you on your journey. So do not be shy about asking as many questions as you need to be successful because we are really here to help you along the way. We're also going to have some great guest experts who are going to be on to help guide us as well. You met Dr. Dina Karaschafer. She's a learning strategist, a learning expert. And why is that relevant? Because it's all about learning something new and the fields that come along with that and the strategy. We have Dr. Beverly joining us again. She's a psychologist. So you can imagine how deep we go there. We have Dr. Paul coming on to talk about supplements and a variety of other topics, which are not mandatory. But

there are some products out there that can be beneficial. We do not sell products, we don't make any money off of products. But I'd be remiss not to talk some about some basic things that can be beneficial like omega three, I know not exciting, but it can be beneficial if you're not getting enough good fat in your diet. Magnesium, vitamin Ds, the basic. We have Dr. Olenka come in to talk specifically hormones, which is a conversation we have touched on in the past, but we haven't actually had. So I'm looking to specifically have that conversation. We've got a lot of great experts who are are going to be here to help you we do try to make this process as easy as possible right so and with thousands and thousands and thousands of people in the group and following along how you make it individual to your needs is by reviewing

the all of all the information and assessing really what's resonating with you and being sure to reach out along the way um that's really what we're here to do and being sure to reach out along the way. Um, that's really what we're here to do is to help you figure out what weight loss is going to look like and feel like to you. Uh, I'm also going to ask you to, uh, get on the scale every day, um, which some of you, I know are going to be terrified to do. That's totally understandable. You do not have to weigh yourself every day, but I'm going to, I'm going to, I have a post and a video talking about why I'm going to suggest it. The scale is a tool while trying to lose weight. And it's going to be beneficial when you know how to use that, because we want to help you figure

out what weight loss looks like and feels like too. What's normal. Is it normal for your scale to go up before it goes down? How do you feel when your weight's about to drop? So really getting in tune with your body's needs is a big part of the program and the process. Someone was asking me about meat versus vegan. I am not partial to one or the other. There's a variety of reasons why people choose not to eat meat to each his own. I think, you know, I think we probably do eat too much meat. Most people eat too much meat and not enough plant protein. So it's a great idea to be getting a mix of meat if you eat it and plant protein, and of course, fish and seafood and whatnot. It's really about what works for you. That's what I love about the food plan. Some of you are asking about the food plan. So you want to find

the food plan guide, which is in the Facebook support group and also in the app. So when you opened up your app today, it started on day one, you're going to see a video, which is my check-in video. And then you click on today's posts, and then you're going to want to click on those posts. You can, you can read them within the app and watch the videos within the app. And then if you have any questions, you can ask the Libby AI in the app, or there's also a button that takes you to the Facebook group where you can ask real people, uh, questions as well. So you're going to want to take your time today and just go through that food plan and make sure that you're super, uh, confident in everything that you need to do and ask as many questions as you need. Um, back to the eat meat, not eat meat. Um, the food plan

is, is really flexible. It's not like we're like, Hey, it's Tuesday and everyone's eating chicken and rice for lunch. So we tell you the components that you need at each meal. For breakfast, the focus is protein. Now you can also add carbohydrates to that. You could also add, like you could do some eggs and you can add, I don't know, some sauteed veg with it. You could also add some fat, like some avocado to it. You could also add some cheese, like old white cheddar cheese if you want. You could also add, you know, a ravita cracker with that. You could totally do that. You could also have some yogurt with some a rye vita cracker with that. You could totally do that. You could also have some yogurt with some berries on it

and bump up the protein by adding some nuts and seeds maybe to that. You could also have oatmeal and bump up the protein with, you know, nuts and seeds added to that as well. So there's a lot of great options for that. And then, of course, your morning snack is super simple right now. It's going to change as we go, but right now it's just fruit on its own. Fruit, frozen fruit, fresh fruit, canned fruit, just fruit, fruit on its own. You can mix and match your fruit. Don't add anything to it. Just fruit on its own. There's a rhyme and a reason to that,

that I go into in the food plan. So, and especially the video. So definitely check that out. And then for lunch, right? The components are vegetables, proteins, leafy greens, which you don't have to be making a salad all the time. You can incorporate those greens into your meals and just take a hunk of lettuce and put it in your mouth and chew it. You don't have to be fancy about it. We have a lot of great recipes, but if you don't like to cook, I'm not a big fan of cooking either. So you can keep it super simple. Of course, your healthy fats and then your carbs, like your heavier carbs, like your rices and quinoas and whatnot. So you can, you know, make a salad or you can do a stew or you can do a stir fry or, you know, you can do a soup. You can use those components and

make any kind of meal that you like and use whatever type of spices you like as well. So the food plan should fit people's dietary needs, cultural needs, and for the most part, food preferences. Now you might not like or love something like you might not like fruit or love fruit, but find some fruit that you can eat and make sure you have it for that morning snack. Because what you eat and when is going to change and evolve. How much time between the breakfast and morning snack? So it's a half hour to three and a half hours between all meals and snacks. So obviously you want to be mindful of timing because you want to eat all of the meals and snacks. If you're really hungry, you can have your meal or snack sooner. If you're not as hungry, you can push it back later. Um, what time you eat

also depends on what time you get up. Ideally breakfast is eaten within two and a half hours of waking up. And then you want to follow by having your snack half hour to three and a half later hours later, depending on when you wake up. So some obviously somebody who eats wakes up at five, eats breakfast at six, you know, maybe they're having their fruit snack around eight, you know, or maybe later at 11. So it just sort of really depends, right? So that's the timing on that. I can't figure out how to add my start weight.

I clicked edit journal, but what's next up? Okay. So really important. So we, uh, have 50 something people that work out weight loss, uh, by Gina. We have some people who work in our, uh, support groups and they're here to specifically answer questions about the program. We also have customer service. We have tech support. We have social media. So we, so program specialists don't work in social media. So if you ever see us posting over on our Facebook or Instagram account, or you're reaching out with DMs, the team there is not trained to answer questions about the program.

So any questions that you have about the program, what to eat, when, that type of stuff should all be asked in the Facebook support group or using that super cool Livvy AI feature in the app. Any administrative questions, so some codes, Facebook issues, any app stuff, you can message tech support directly, techsupport at ginolivvy.com. Any other admin stuff, you're definitely going to want to reach out to our admin team, weightloss at ginolivvy.com. Or if you can't remember either of those, go to the website that you registered and pull out the contact form. We do over on our

website have, we do over on our website have a whole page about our app with a bunch of great, cool videos and stuff that talk about what you can do with the app and whatnot. So we have a variety of different people to help you with a variety of different things. But you will notice that our program specialists here, anything tech related, will just send you over to our tech support team or customer service team. Breads and pastas and carbonate breads and whatnot. So yeah, I mean, I think those cloud breads or carbonate breads or whatever. I mean, at the end of the day, bread tends to be processed. You know, it doesn't start in its whole form.

The process of making a bread makes it more processed. It's not all that nutrient rich. If you are going to have bread, which some people choose to have bread the entire time, minimizing your breads and your pastas are definitely the quickest way to get that scale moving. Not because we are worried about the calories in them or anything like that. And you know, breads and pastas don't cause you to gain weight, but they are definitely beneficial when you start minimizing them in your diet when you're trying to lose

weight. Those cloud breads and whatnot, like we have some great, you know, lentil wraps that you can make and whatnot, you can totally add those in and use those. They're more like a transport system to get the rest of your food in. It's best to go with whole foods at the end of the day. But when it does comes to breads, pastas and rice and crackers and whatnot, we do have a post coming out on that. Some people will eat bread every day and still lose weight. Some people still have pizza night on Fridays and other people choose to, you know, be a little bit more hardcore about, you know, taking those things out and wanting to see the scale move sooner rather than later. So it really just depends. It really just depends. Starting my seventh session, I've literally changed my life while on Gina's program. I'm healthier now at 66 than I was at 56. It's a

great program. Thanks, Gina and the team members who provide all the support and cheerleading. Well, that's a good note to end on today. So I don't want to overwhelm anyone today with all the information. I know there's a lot. So take your time going over it. Make sure you ask all the questions that you need in the Facebook support group or by way of our Libby Method app. We really, truly are here for you. Try not to stress out.

If you're feeling a little stressed and overwhelmed, take a deep breath. It's only day one. It's not about starting perfect. It's really not. It's about being here at the end. And if today's the first day you're finding out what you need to do, then cut yourself some slack, show yourself some kindness, you know, and just take your time going over the information. Maybe it's not today. Maybe it's tonight or after you put the kids to bed or after you, you know, come back from work and you sit down maybe with a glass of wine and you kind of take your time to go through it, I would maybe pull out a paper

and kind of map out what you're going to do, come up with some ideas for things that might work for you for breakfast, for your snacks, your whatever. Take your time, make those grocery lists, read over the information. I'm all about kind of assessing the situation, assessing the information and then making a plan kind of assessing the situation, assessing the information

and then making a plan for myself. So that's what you want to do today. Again, this has been the daily live. I'm going to go live each day, Monday through Friday at 9am, where you talk more in depth about the program and process. We get right into it. We got a lot of stuff to talk about, but they are in no means are they mandatory. You do not have to watch hours of video to be successful. Everything that you need is in the Facebook support group. It's in the app. And it's also available in printed form in the book as well.

Now, if you did ask a question today, and I'm sure there were lots that I didn't have a chance to answer, just copy and paste it over on the question of the day, pinned to the top of the page, and the team will be happy to answer it over there. I'm excited. I hope that you're excited. Have an amazing first day, everyone, and I'll see you tomorrow. Bye.