The Livy Method Podcast - Livy Method Day 15 - Fall 2024

Episode Date: September 23, 2024

Gina Livy's Facebook Lives from The Livy Method Fall 2024 Support Group hosted on Facebook. This is a recording of the Day 15, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:Let’s Talk Consistency and MaximizingMaximizing and all the other things you can do besides the basicsEnjoying life while following the Program and working toward your goalsGina is writing a book! The evolution of diets. How you lose weight is so important for sustainabilityHow to navigate the Program when sickGina’s Travel Tips - Make choices that make you feel goodWhy fluctuations on the scale are normal and expectedTips for Breastfeeding MomsYou’re not going to gain weight while following The ProgramTake time to reflect on how you feel about the choices you madeAtomic Habits by James Clear is a great compliment to The ProgramYour body is on your side and always communicating with youFollowing the Program while navigating weekendsHow to get the scale moving? Maximize, maximize, maximize!Join us tomorrow for Dr. Paul HrkalTo 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.

Okay, well, that's one way to start Monday morning. Hi, everyone. How are you doing? Happy day 15 of the program. I normally when I am remote and today I'm in Vancouver, BC. I use my phone and I'm able to switch it anyway. Different format today, but same old me. How are you doing? How are you feeling? It is day 15 of the program. Okay, so this week is all about consistency and maximizing, which is one of my favorite topics of all time. You will find that I get very excited about it. Maximizing refers to all the things that you can do besides food, drinking the water, taking any supplements, which we're going to discuss tomorrow with Dr. Paul Herkel, who's going to join us. And every time I have a hard time

talking about supplements without also saying that this is not a supplement program. You do not have to take any supplements. It's just that I like to discuss all the things that people can do to be proactive. And when some people are deficient in certain things like vitamin D, they're having a hard time getting enough omega-3, magnesium and whatnot, it can be really beneficial to make sure that the body is getting the resources it needs to make change. So we're going to talk to Dr. Paul Herkel tomorrow. We're also going to talk about why take supplements, things to keep in mind when it comes to taking your supplements. So we're going to have a conversation with him tomorrow. We're also

going to post all the supplements that I suggest. it's already in the book and it's already in the apps if you just want to search it in the app you can pull up that list if you want to kind of you know take a look before that conversation and in it it talks about why it's a benefit things to keep in mind supplementation is interesting because it's really individual so when to take take certain supplements depend on the best time of day. They'll suggest like magnesium, for example, is best taken at night. Some are best taken with food. Some you can take whatever time of day. So just a matter of what's convenient for you. We're going to talk about interactions. But at the end of the day,

it's a great idea to join the conversation, read over the post, and then if you have any concerns, have those conversations with your healthcare provider. But anyway, maximizing, back to maximizing. So maximizing is all the other things that you can do besides food, water, supplements in order to be proactive with the program. Again, not to stress you out, but so we have that 20 questions checklist that we posted yesterday. So I would, well, here's what I would suggest. Every Monday, at least, I would open up those 20 questions, spend some time, go through them, check off the ones that you feel like you have a good handle on and just read through. They're meant to kind of highlight

areas of opportunity. Again, not to stress you out. Okay, so I'm having a different, you're finding, okay, you're having a hard time finding the live simply because I'm doing it a bit of a different format. So throughout the 91 days of the program, I'm going to be traveling as well. Today, I can't see because I'm in front of this big long curtain, but I'm in BC this week. So it's 6 o'clock something here. So it's a bit of a different format. But I'm here. I like to still go live.

I like to still show up. I still like to go live. If you want to join me in the conversation, no matter where I'm from, I will pop on. Hi, Victoria. Good morning. Have a great time. I'm off for a quick girls trip tonight after work to the US. I'm all packed.

And I'll have little snack baggies ready to go to stay on track the best I can. Have a fabulous day and enjoy Dr. Paul tomorrow. I love that. Okay, have a great time. So I'm going to be traveling. You're going to be traveling. People are going to be celebrating while you're away. Part of the program is really about learning, yes, what you need to eat and when to help you lose weight, but also to create the lifestyle that's going to support your weight loss in the end as well, in which you'll probably continue to travel. You'll continue to celebrate. You're going to continue to want to enjoy food. And we want you to be able to do that stress-free and in a way that you can indulge and not feel like your weight goes up every time. So, so it's good to go, to go away. I, what I wouldn't want is for anyone staying at home or to pass up an opportunity for travel or to think

that they can't live a normal life while they're trying to lose weight. I'm actually not a fan of out of, out of, out of, was that out of sight, out of mind, tomfoolery trickery. I mean, okay. So put the bag of chips in your cupboard instead of on the counter. If that's sort of your, tomfoolery trickery. I mean, okay, so put the bag of chips in your cupboard instead of on the counter if that's sort of your, if chips are your thing, you know, put the chocolate in the freezer instead of maybe on your bedside table. Obviously that will help. I'm not buying certain foods that you're tempted to consume, maybe that you don't want to be consuming right now while you're working towards your goals because maybe they are triggering. But I'm not a fan of things like using smaller plates. People will suggest, oh, if you use smaller plates. I'm not a fan of that because

if you go to a restaurant, you go somewhere else to eat, they're not going to serve you a small plate. You know, people can eat with chopsticks. we eat with chopsticks all the time that can help that that can help you take more time to slow down and chew your food uh in the moment but really if there's any issues coming up we don't want to fool ourselves we want to work right through them and deal with them i've only lost pounds, but feel pretty darn happy with how great I feel and all the other non-scale changes. And I'm noticing, I'm noticing and have to be able to do all this while eating so much and not starving. Have you been all my life? I know, I know. Well, because most people have lost their weight through starving and depriving. So it's really interesting. I'm reading a book.

I'm reading a book. I'm sorry. I'm writing a book. I'm also doing a lot of reading and research. I'm writing a book on diets. And I was recently reading about the woman who wrote the first bestselling diet book, who actually came up with calorie counting. And it's really fascinating how that became our method for weight loss. Because if you really get into it, it was really born out of like a lot of shame in being fat, assuming all women wanted to be thin, that if you couldn't control

what you were eating, that meant like you were like, you couldn't control your life. It's really interesting. And that sort of started the evolution. I mean, there's precursors to that, obviously, but that started the evolution of dieting and this concept of calories in versus calories out, but it doesn't take into account the types of foods that you're eating, the nutrient value of the foods that you're consuming, how your body breaks down. It's just basically based on energy expenditure rather than truly understanding how brilliant your body is and how it keeps you alive and a lot of the stuff it does out of need. So when you're forcing the body to burn fat, sure, it will burn fat and you will

lose weight, but it immediately reinforces the need for your body to store that fat. It's so smart. It's like, oh, we had to use all of our fat. So to make sure that we are prepared for that to happen again, I'm going to store all this back plus more for a reserve. And then every time we do a diet, we're starving and depriving. And that's one of the things that the brightest minds in obesity research. So a couple of years ago, I went to the Canadian obesity summit and they couldn't figure out, they can figure out how to help people lose weight. They can't figure out how to help people sustain and maintain their weight because of set point theory because your body is smart enough to realize it needs to store that excess

fat and every time you go to diet it gets harder and harder and harder so it's it's it's way more complicated as you all know then calories in versus calories out and burning fat. No one's disputing that that isn't a logical, mathematical way to go about losing your weight, but it's so much more than that. So how you lose your weight makes a difference in terms of the messages that you are sending. And then it's all about listening to the messages that your body is sending you. So it's all really about strengthening that mind-body connection.

Also working through those issues and associations that'll pop up. Habits, triggers, habits, creating new habits that create that lifestyle that you want to live for yourself. And even past traumas. I do want to speak to that. I only last four pounds. That's great. I always, you guys are going to get tired of me saying this. It is so normal to not have seen the scale move yet at this point. You should be noticing change though. Although some people are really resistant

to noticing change, you'll either see the scale move or your body change. We're going to start talking about non-scale victories, which all the other things that, um, all the other things that you're going to experience that have nothing to do with the scale that really in, in my eyes is more a measure of success. Um, but totally normal for the scale not to move. If you're doing all the things, honestly, don't sweat it. You'll should notice your body change that that weight is going to come. We're going to talk in the next couple of weeks, why there are some people that will find it a little bit harder to lose than others for hormonal reasons, digestive reasons. We're going to talk about perimenopause, menopause, all of that, not a reason at all why you won't, why you wouldn't lose weight. And also that you're not going to not lose weight it's just it can be more difficult to lose weight things like inflammation food sensitivities gut issues and then those hormones

again we're going to go through all of those so totally normal totally normal uh up at six every morning here in bc to listen love the morning life hi tanya hello i love vancouver is so beautiful oh my goodness i can see why y'all live here. Cause it is just, I mean, it never gets like, I would imagine it never gets old. It's just gorgeous. We went, got up the other day. So we're right downtown. Uh, we're downtown. Yeah. Yeah. We're right downtown. Um, and our hotel is pretty close to the waterfront. So we went and got a coffee the other day and just kept walking to the waterfront. Oh my God, it was gorgeous. Um, we were in Surrey, BC, uh, for golf, which was also beautiful, but the whole city, it's just, it's really interesting. It's I love the architecture.

It's like a super fresh kind of vibe. Um, lots of dogs, lots of people out with their dogs. It's beautiful. My followup with Dr. Paul Paul after this discussing introducing foods that I've been avoiding for the past three months will ask about creatine. Yeah, I'm going to add, I didn't add creatine to the list because I'm really focused on super basic foundational supplements, which are things that your body needs just to function just in general, like omega-3, vitamin D, magnesium. We're going to get into a secondary set of supplements that once you've been working at the program for a while, you can skip ahead, of course, if you have the book or, you know, you're using the app and kind of review all of those.

But there aren't, I mean, creatine obviously is really important. We're going to get into a few supplements that are a real benefit. Health food stores are full of tons of supplements that can be a benefit, but from the most baseline level, if your body's not functioning and you don't have that super strong foundation, I don't want to say they can be a waste of money, but there are other basic supplements to start with. But we're going to talk about creatine. We're going to talk about that for sure. I love my supplements. Good morning. Hi, Lori. One week after shoulder surgery and I sold it shoulders. Say that 10 times fast shoulder surgery. And I'm back on track. Anything I should watch for. I seem to be very mindful of what I'm eating. Even when I was doing the sickness protocol, just get lots of rest. I find

that we tend to think that we've recovered sooner than we've actually recovered. Like we push ourselves to go to work. Even when we're sick, we're like stubborn. I got to get up. It's time to, you know, I got to, got to get back to doing this and get back to doing that. And I think it takes a lot longer for your body to heal especially internally. So just be really mindful of that. You don't want to stress yourself out mentally, physically when you're in a state of healing. Keep your foods like try to stick to the program the best you possibly can. Avoid any processed foods not because of weight gain, weight loss, anything like that but because they can cause inflammation and it's better for your

body and quicker for your body to heal without that inflammation. Lots of rest, lots of rest. Going to New York this week. Oh, that's so great. Enjoying my 45 pounds down. Hi, Beth. That's amazing. Perfect topic for today. Friday, I leave for a cruise. Okay, so we did talk about travel. I think was it last week or the week before, week of the program, we are expecting you to travel. The biggest thing about travel to me is when you're flying. So flying is very, the altitude is very dehydrating. So you really want to be mindful of the airport more than anything. Usually when you get to your destination, you know, you're doing a lot of walking, you are more active, you are less stressed. You tend to make healthier food choices.

You tend not to fall into the same habits of snacking on chips at night. Less tempted maybe by processed foods. Maybe more like, you know, homemade foods, but less less processed foods at least I find when I'm traveling I suppose it depends I mean like here I guess I have a mini bar but I'm not going to spend 45 for a tin of chips um so I'm not really tempted to eat the mini bar stuff at all I suppose I could walk outside and find a convenience store, but I don't know. I don't know about you guys, but I just find that that's not really what I do whenever I'm traveling. Even when it's traveling for work, I'm not going and buying the same stuff from the grocery store.

Anyway, back to the airport. So you really want to be mindful of what you're eating before you fly and make sure you get hydrated as soon as you land. I don't know how helpful it is when you're drinking water while you're flying because I find I still, no matter how much water I drink, I can drink three liters of water on a plane, a five-hour flight, and still walk off the plane dehydrated. So it's really important that you get hydrated after you fly because if you don't, then that can mess up your bowel movements, you can have a backlog of food and you'll be craving carbs and sugar because you're so dehydrated. So if you can just watch what you're choosing at the airport, maybe like skip the muffin or whatever with the coffee. Sometimes they're like, oh, I'm going on vacation. I'm just going to have a little treat.

I'm going to get there. I'll be healthy or whatever. So just try to eat a healthy breakfast or eat normally leading up to any flight and then try to drink as much water as soon as you let like you'll have to really make it your mission to get hydrated after you wait. And then after that, sure, you can follow the program if you want. But after that, especially if it's vacation based or you want to have fun, you want to make positive associations with food and how you utilize food. So you don't want to go away on your girl's trip or go away on vacation and be stressing about what you're eating, not eating the whole time or feel restricted. Like you've waited so long for this vacation, but here's what you also don't want. You don't want to go away for

your weekend or your week and then feel so trashed because you've ate everything and drank everything that you just want to go back home. And then you don't feel great and you don't have as best time as you could because you feel bloated and you feel gross and you're tired and all of those things. So what I like to say is get in that headspace of make choices that make you feel good. So maybe having the margarita is making you feel good, right? Maybe having that pastry in Paris is making you feel good. So choices that make you feel good. And then when you have them, make sure you take the time to experience them, enjoy them, taste them, savor them, so you really are enjoying them in the way that you couldn't wait to enjoy them when

you're on vacation so make choices that make you feel good also it's a great opportunity when you are traveling like perhaps you've never been the kind of person to bring gym clothes with you um if you stay in hotels most hotels these days have gyms or you can get up early and go for a walk like tony and i don't get up early and go for a walk every day at home, but we did here. We got up, we walked for coffee, and then we did a little walk around the water. So an opportunity to kind of change your habits

a little bit in a new environment, which makes it much easier. And then when you get back, all you need to do when you get back, so if you take time off the program, so logistically, if you decide not to follow at all, you just pick up on the day that you left using the app makes it really easy because it just links you. If you say today's day 15, you go away for a week,

you come back, you pick up on day 16 of the program. Um, but I think there's, there's a way also that you can follow and maybe not follow perfectly. I don't know why I'm using air quotes, but perfectly, perfectly, and still follow along. Like you can still have breakfast, have a snack, and then have burgers and fries for lunch and then pick up your afternoon. So you don't have to be perfect. Um, as long as you are trying to do the things that you need to do, you can still record those days and, and, and show up day to day to day. That's the easiest way. I was out for our 24th anniversary, happy anniversary yesterday, and we went for Indian food and I'm up two pounds today. That would make sense. I knew it would happen. I got on the scale. I'm okay. It's going to be a great week. So this is why I highly suggest getting on the scale is to really

understand that fluctuations are normal. They, you, your weight always fluctuated even when you did those other diets, but chances are you didn't see it because you were just weighing yourself once a week or every now and then, um, you're, you, you had fluctuations before you're going to have fluctuations during, and you're going to have fluctuations after. Your weight goes up in the heat, your weight goes up after salty food, not drinking enough water, after alcohol, after having a crappy sleep, after working out. If your muscles are sore, your body's retaining water, so even after a workout, your weight will will be up and that's so normal. We really have to normalize fluctuations on a scale. It can be really unnerving when you're trying to lose weight and you see that weight up. But what you're, what you are learning is how your body responds to the

choices that you're making and the lifestyle that you're living and the things that you're doing. And that's totally normal. It's expected. Obviously, when we're following the program, we're trying to see our lowest low. So you want to see those numbers on the scale, but get used to them fluctuating. There's nothing you can do about it, because just living your life is going to have the scale up, and then back down. A loss is always a loss. So at least you can bank on that because it's not water weight. When you are losing weight in this way, a loss is actually a loss. So even if you only see that loss for one day and then it pops back up, that is your new weight. So that's your new low. So this is something to keep in mind when your weight is dropping. So

when you see that go up, that's why you want to track your patterns you see that your weight goes up you know that you're doing everything right how are you feeling are you feeling the signs and symptoms of detox are you extra hungry heading into the evening are you getting up around that three or four o'clock time to go to the bathroom do you feel kind of bloated and off? Is water not appealing? In that case, okay, it looks like the scale is about to move. And then if the scale then moves, you want to make sure you support your body in detox. So make sure you stick to the plan. Don't pull back on, don't think, oh my goodness, my weight is now moving. So if then I do old diet shit, it's going to help it move faster. It won't, it'll slow it down. Make sure you stay on top

of drinking that water because the body needs that water to help stay hydrated, to support detox, release that fat. So you'll see that scale go down and then people will see it go back up and they're like, oh, that must be it. No, that's usually your body retaining water to continue that detox process. So you always want to assume that once your weight starts dropping, that it's going to continue to drop for the next three to five days after. So once it starts dropping, just kind of ignore what's going on with the scale. If the scale goes back up again, that can be a sign that you need to drink more water. Really make an effort to get that water in while your body's in that quote-unquote detox mode.

So stay on top of that. Any tips for hungry breastfeeding mamas? Lots of fat. Make sure you're making your food choices as nutrient rich as possible. So I, first of all, I love that you're doing the program after baby. Um, program works really well, even while pregnant. I, with my first child, I gained a lot of weight really quickly. It was all the, um, all the Burger King and chocolate milk I drank. Um, and my doctor's like, you gained too much weight. You need to be mindful of what you were eating and consuming. I gained 80 pounds with my first child, um, which was a lot, but anyways, um um there is nothing better to boost your metabolism than growing a whole human inside you so the biggest mistake that um women make people make after having a baby is going on a deprivation diet because your metabolism is so high and then you what do you do you teach your body that there's not enough and it needs that stored fat, which makes it difficult

to not only lose, but then maintain afterwards. So super high metabolism, you want to feed into that. So don't be worried about, oh, I'm eating too much food. I'm not going to lose weight. You will. If you're following the program, don't be afraid to use those bonus snacks. Now you may think, but those are during the day. I'm hungry at night. You want to make sure you're eating enough throughout the day that you're actually not that hungry at night. Obviously, if you're up all night, it's the middle of the night and you are starving, you can have something to eat. You want to watch fruits. They'll replenish your glycogen stores and they'll break down quick, but they also can sort of, I hate saying spike your insulin level, but increase

your insulin a little bit. Um, so maybe something like some, some yogurt would be good, uh, in the middle of the night that would work or something like that. Um, but the program works really well for milk supply, obviously giving your body nutrient rich foods, staying super hydrated. Um, so the program is great for nursing moms, which depends on what the issue is. Is it because you're hungry in the middle of the night? Make sure you're eating enough throughout the day. Also make sure for dinner that you're including also healthy good fats. So healthy fats feed into your satiety hormones to make you feel more satisfied and give you more sustaining energy. So you might also maybe

want to find that you're adding a little bit of like grain. So this would be a situation where we suggest if you're active later in the evening, you can add those heavier carbs to your meal. So you may not be active in the evening, but you are utilizing a lot of energy. So maybe add some grain, some quinoa, some rice, a little bit of potato, something like that, and then load up on those healthy fats at dinner. But also don't stress if you feel like you need. 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. Is it normal to have gained weight? I've gained about two pounds since starting the program. So you wouldn't gain weight. You have to really watch your verbiage. I don't know, Jennifer, sort of when you started the program.

You're definitely going to want to check out the post on the scale. You're going to want to check out the post on what weight loss actually looks like. And you're going to want to check out the post on why is my weight up? So I think you might've missed a couple posts there that talk about just natural fluctuations. So you'll, you'll never gain weight following the program. You're not, you're not going to gain weight eating healthy, nutrient rich foods. It's not how your body works it's not at all how it works but your weight can fluctuate a lot and it takes a lot longer also for your body to take the foods that you are eating and convert them into fat like if i got on the scale at the end

of the day well if i got on the scale today i went and had um i had sushi last night salty sushi um for sure i was i was out all day. Didn't drink enough water. If I got on the scale, my scale is probably up, I would guess four pounds and I probably still dehydrated from flying. So I'd probably, if I got on the scale right now, my weight would probably be up at least four pounds. That would be my guess. That's how I feel. Um, so you're not, your weight isn't going to go up, but fluctuations are normal. And you have to really work. If you've ever helped anyone gain weight, which I used to do, it's really difficult to help someone actually put on weight. Although if you do find yourself indulging

in processed foods, you can notice your weight will go up due to inflammation. So for a lot of reasons, your weight will be up. But while you're following the program, you're not going to gain weight. So you have to really be mindful of the verbiage that you're using while losing weight. That's really important because using that kind of language, I gained weight can be very triggering. So is it normal for the scale to go up? Yes, right? Like it's normal for your scale to go up. It's not actual weight gain. Uh, you'll notice that scale will come back down. And not only is it, and this is why it's so, so, so, so very important to read over those posts and understand what, what weight loss actually looks like is because it's normal for your weight to go

up before it drops. So if you are doing all the things and you're like, I don't know what's going on, I'm doing everything you tell me to do, that it's expected that your weight will go up before it drops. So you, if you're weighing on the scale, you could be catching that up. Um, and then if you continue to weigh, you'll see it come back down. So healthy, healthy weight loss hits different and looks different than just quick fix starve deprive yourself weight loss that you'll get that real quick drop in the beginning but then it stops and then you gain it all back so healthy weight loss in terms of the body releasing fat through the metabolic process same same it just hits different looks different

i had the best weekend on the program. I focused on myself, stuck to the program and even went for a walk with the kiddos. I feel so, so good. Lost six pounds total so far and now on a plateau, but I can see and feel my body changing, loving it all. I have an awesome time in BC. Thank you. So today's Monday and you're rolling in hot off the weekend. How are you feeling? Great time to be like, how do I feel today? Did I stay true to following the program? Do I feel amazing today? Am I really proud of myself? You really want to hold on and catch that feeling. You really want to take a minute, write it in a journal, just take a few seconds, sitting quietly and be like, I'm really proud of myself for showing up. Maybe it wasn't easy for you.

Think about the choices that you made and sort of what made you make those choices in the moment. Because when you take time to reflect on that, a lot of times people reflect on the poor choices that they made. And I'll get to that in a second. But it's also really important to reflect on the choices that you're really proud of making because when you are proud when you are proud of doing the things you are doing you are more likely to continue to do them so it's the feeling you want to grab on to next weekend same thing okay so maybe next weekend you have a busy weekend you got a wedding you're traveling whatever but I want to feel just as good come Monday. And you've

set aside this time, you've set aside this 91 days to focus on this journey. We're all grownups here. At the end of the day, you can go to the store, buy whatever you want. You can order whatever you want at the restaurant. You can, you know, bring home chips and cookies and eat all those things. You've had them all before. You are not missing out on anything by not having them, right? So unless it's something maybe like your best friend's getting married, or maybe you're getting married, maybe you've had a dinner reservation at a special restaurant for, you know, three months and you're waiting on this reservation. But there are moments where you're going to be like, this is going to be worth it. Cake at your birthday, eat the cake on your birthday, eat it guilt-free, whatever that is, but really catch that feeling. This is also a great idea,

not just at the beginning of each weekend, but at the beginning of each week is really take time to reflect on the previous week. How did you show up last week? How are you feeling about what you've done so far? How do you feel about how you're showing up for yourself today? So let's talk about the weekend. Those of you who indulged, it's not going to stop you from reaching your goals. Honestly, not at all. What was hard about it? What would you like to change about it?

What could you do about it next time? Because it's not about what you ate, how you feel. It's not about losing weight. It's not about gaining weight. It's none of those things. It's about how you feel. It's not about losing weight. It's not about gaining weight. It's none of those things. It's about how you feel with the choices that you've made. It's about this promise that you've made to yourself, that you signed yourself up to reach this goal. Are you doing the things that you need to do in order to reach your goal? And if you're not, how does that feel? And if you're not, why aren't you? And if you're not, what can you do

to ensure that you start doing the things that you need to do? So really, I love a Monday for that reason, taking time and reflecting on the previous week. I also love that it's after the weekend, right? Which are very telling. Weekends are very telling. And there tends to be a lot of feels, especially when it comes to getting on that scale. And I can tell because, um, Mondays is when people are busiest day. People come in, they want that fresh start. They're full of feel feels. They're talking about how the scale is up, but then, then also maybe not relating it to the

choices that they made on the weekend now, but you could have totally crushed the weekend, ate all the things, but maybe you were up late and you're a little tired, you know, so even when you're doing all the things. Does anyone remember the name of that book that Gina suggested in past life? Atomic Habits. So I love the book Atomic Habits by James Clear. It's about working through old habits, creating new ones. It's a great complement to the program.

If you can get your hands on it, I highly suggest you read it. There are other great books out there, but that Atomic Habits is a game changer. Hi, Nina. Good morning. Reached a 20-pound milestone, then had a weekend up with the cottage bacon pancakes chips wine yummy back to where I started last week but not beating myself up about it because I love spending quality time with my bestie so your body can be very reactive um and you can really feel it once you even after a few days of just doing the things you start to feel so much better you feel a lot leaner you feel a lot less bloated a lot less inflamed so you start to feel so much better. You feel a lot leaner. You feel a lot less bloated, a lot less inflamed. So it can feel like you've just ruined everything. But after a

couple of days, your weight's going to drop right back down and then you'll be working towards a new goal. So don't stress. Lots of extra water today. Down 3.6 pounds and feeling very happy about that. Is anyone else finding that food is much more enjoyable, maybe due to mindfulness or since I'm eating better quality food. So there is a whole thing. It's really amazing how your body is on your side. It actually will start communicating with you. So you might notice maybe you've gone from a diet where you were starving, depriving, not eating anything, or you could go all day long without eating. And now you're eating more often and you're actually hungry, but you could go all day long without eating. And now you're eating more often

and you're actually hungry, but you'll notice you actually starting to feel full, uh, or satisfied. Maybe you didn't drink any water and now all of a sudden you're thirsty and you're, and you're, and you're drinking water. So your taste buds are there to there. it's not just to taste food and enjoy the food. Your taste buds are a way of communicating as well. And so when you start giving your body what it needs, a couple things, you'll start noticing that your food is a lot more flavorful. Your salty food will taste really salty. Your sweet food will taste really sweet.

And your taste will go away when you've eaten enough food. And a lot of us don't pay attention to this. So when you and you'll notice I'll use an example when you eat something and it's really delicious and then you go to eat another bite of it and it's good, but it's not the same. And then you go to eat another bite and you're trying to eat it to get that same really good flavorful first bite and then it gets to a point where you feel like you can't even taste it like chocolate especially something really high in sugar you're by the time you're done you're not even really tasting it you're kind of eating it that's because your taste buds actually shut down and to tell you hey I've had enough I've've had enough. So you'll notice flavors will be more enhanced. You'll be more sensitive to really salty foods, really sweet foods, and you'll start to

notice the signaling or the cues, part of your body's cues of I've had enough. I'm good. Thank you very much, which is really cool, which is really cool. Oh, it's scrolling down. Good morning, everyone. Going to be a busy day today making salsa, doing lots of chopping of vegetables while listening. Oh, that's super cool. Hi, Kim, how are you?

Lost about four pounds during prep week, but nothing since then. Trying not to be discouraged, but hard. So listen, trying not to be discouraged. You can be discouraged, but so four pounds is a lot of weight, right? Like four pounds. If you go and you stack up four pounds of butter. So next time you're at the grocery store, grab four pounds of butter, stick them in your cart and like visually be like, Oh shit, that's a lot of weight. Um, so your body would make sense that your body will adjust. So whether you're someone who drops in little bits or someone who drops in larger chunks, so four pounds in one week, it would make sense that it's going to take your body time to adjust to that. So on average,

it's one to two pounds. Most people will see on average one to two pounds per week, or that's how it will average out at the end of the program. Obviously people can lose a lot more than that, usually because they have a lot more to lose. The program is designed in a way where you're taking a very holistic approach. So you're not trying to starve and deprive one to two pounds off each week like other diets. So you can lose a lot more, but four pounds during prep week is amazing. You might not lose for another couple weeks still. The question is, are you going to stick around regardless? Because that is totally normal. I know I'm, you know, make sound like a bummer right now, but then what will happen is you'll lose another four pounds

and that'll be, that'll be eight. So even if you go, you know, a whole month without losing, and then you lose four pounds, that'll be eight pounds, right? Rolling into the second month of the program. So it can add up quite quickly depending on how you draw. Also having a girls weekend at the cottage this week for a few days and worried about sticking to the plan. Also hungry. So maybe need to look at what I'm eating and add some. Yeah.

So remember that being extra hungry, even though you're look at what I'm eating and add some. Yeah. So remember that being extra hungry, even though you're eating all the meals and snacks, you're making the nutrient rich and eating to satisfaction is a sign that your weight's about to drop, right? So it could be that you're extra hungry because your weight is about to drop. Obviously you want to make sure you are eating all your meals and snacks. You're making them nutrient rich, making sure you're adding healthy fats and whatnot to them. You are eating to feel satisfied in the moment, not trying to eat less. A lot of people will try to force that scale, pull in old diet habits, think, well, if I follow Gina's program and just eat less, it's going to work faster for me. It's not. It'll just, it'll slow you down,

but it's hard to reconcile that, especially having done years and years of deprivation diets. Let's talk about the girls weekend though. Let's talk about that. So, so you are worried about sticking to the plan. So what the, here's where you say to yourself, what can I do to make sure I stick to the plan? So make sure you have lots of water, make sure you bring your own healthy snacks, make sure you are catching on to how you're feeling right now.

How do you want to feel at the end of that girls weekend? How do you, or week, whatever it is, how do you want to feel while you're there? You don't want to be feeling bloated and gross and like, bleh, not having a great time, complaining about how you feel fat every day. No, you want to feel your best, right? So maybe while you're there, you can go get up early, go for a walk or after your larger meals i would say go for a swim but it's probably a little cold now to go for a swim um if you're anywhere where we are the leaves are starting to turn it's gorgeous so after a bigger meal let's get out there go for a walk make sure you bring a water bottle with you use the living method app be like i'm gonna stick to the you know i'm gonna go i'm gonna you know use the app I'm still going to have wiggle room to enjoy whatever it is where we are enjoying.

Or you say, fuck it. I'm just going to go have a great time and realize it's not going to stop you from reaching your goal. As long as you get back at it and you carry on and keep moving forward. So, but I love that. What I love about that is that you're aware of your mindset, trying not to be discouraged, but it's hard. It is hard. It is hard to continue to do the things that you need to do day in, day out to reach your goals, regardless of what your goals are, regardless of what your goals are. So it is hard and it comes with a lot of feelings.

So the key and the secret to success is to keep showing up anyway, to keep showing up anyway. Um, cause there are going to be times when you indulge, there can be time when life makes it hard. There's going to be other things that are getting in the way. You have to just keep showing up, but you also have to honor, honor your fields. That's why I didn't say to you, don't be discouraged. You're going to feel, you'd feel discouraged. Me saying to you, don't be discouraged. It's not going to make you feel any better. So what I will try to do is bring some reality to try to like find my way in to connect with your thoughts. Okay. It's normal for the weight to go up. Still discouraged. Four pounds is a lot. Still feeling discouraged. That's okay.

It's only in time when you realize that scale is going to come back down and you think back to how you felt today and realize none of that's stopping you from reaching your goals but you're going to have to see that scale move to get to that place but you'll get there you'll get there you got to validate your feels um looking forward to the sessions on hrt and inflammation i wonder if hrt makes one put weight not just helping the body with muscle, but I'll wait for the sessions. Yeah. So whenever you're making a change or you've added in something new, your body can be very reactive to that. So that could be what's going on. Just as something new that you're adding in, it takes your body time to kind of like factor it into its

everyday working. It could be other things in general as well. It could be stress on top of that. It could be a variety of other things, but we're going to get into that. We're going to get into that. Let me scroll down. Morning, home from work today. So I'm pretty excited to be here, missing the evening live last couple of days. There hasn't been an evening live last couple of days. I will be going live tonight. So today's Monday, so I'll be going live Monday night. So you haven't missed anything. You haven't missed anything.

I always feel more in control when I'm traveling, oddly. Because probably not the same triggers that you have during your everyday kind of routine. And not the same routine that you have based on habits. Hi, Dave, three liters on a plane, trying to be 6'4", and having to get up every few minutes to the loo. Great way to piss off everyone around you. I am the worst. I, you know, and I'm like, airplane bathrooms aren't necessarily all the cleanest as well um i will sit there until i'm literally gonna pee my pants and then i'm like then i have to get up i'm the worst i'm sure i and then because tony will work on a plane i think on the way here i went to the bathroom three or four times on an hour flight i hear you i gotta to get some of my coffee.

Good morning, family and friends. These 20 questions I have found so important. I don't know how many times I've gone back and reviewed them each time I have questions that I need to change. Yes, I think I'm being honest with myself each time, but however, I guess I realize I'm not doing my best in some areas. Every time I reach a plateau, I come back to those questions and try to improve on my journey. Okay, this maximize, maximize, maximize, maximize. So if you say to me, what more can I do to get the scale moving? What more can I do? What am I doing wrong?

What do I need to whatever? That's what I love about the maximizing checklist. It's really long. There are like 20 questions, 154, I believe. I think I counted them one time. Sub questions. It's not to stress you out. It's not to make you feel like you're not doing enough. It's to look for areas of opportunity and really understand we're going to get into sleep. Like sleep is the foundation of everything. I think sleep is probably the most important thing when it comes to weight loss, but we haven't even talked about sleep yet.

We're just building that foundation with the food. We're going to get into talking about sleep, and I know we have people like new moms. We have people who are menopausal women who are struggling with weight. We have shift workers who have a hard time. It's not about the quantity of sleep. It's about the quality of sleep, and we're going to talk about sleep. We're actually going to do a whole sleep series. You never think, oh my God, I'm not losing weight because I'm not sleeping, right? We just associate

it with food and starving and depriving or eating too much is why we're not losing weight when that's not the case. We're going to get into sleep. There's so many things that you can focus on and do to be proactive. That's why I love that. You might look at this and be like, oh, whatever, I'm just going to try to eat less. Oh, whatever. I'm just going to go to the gym and work out. It's not that it's all the things that you can do to support the body when it comes to addressing its needs and then giving it what it needs. It's not just addressing its needs and giving it what it needs. It's also creating the environment for your body to focus on fat loss and then release that fat, which is making sure you're getting enough sleep because

when you sleep is when your body detoxes. It's also when your body repairs and rebuilds and does all those things. Um, so it's read over that maximizing post. I think I'm doing, I think I'm doing a troubleshooting session. I'm not sure when, um, what I usually do is take people through that 20 questions, which you want to sit down with me and go through it. So the 20 questions started because that is what I use whenever I work with personal clients, I will go through and ask them all those questions to get to understand who they are. Um, you know, how their body functions, what their body thinks about them, um, just kind of across the board where they are

with everything. And so that's where I was like, let me put, how can I help everybody without helping everybody one-on-one, which obviously I can't do. And how can I teach other people to do what I do when I work with clients? So that's how that 20 questions post came about. So it's super helpful. Yes, it feels like work, but it will be worth doing the work. And it also helps you really get to understand yourself and the things that you're dealing with. Sometimes you need to put it right in front of your face to realize, okay, maybe sleep is an issue for me. Maybe stress is an issue for me. Okay. Maybe I need to get my ass to the doctor. When was the last time I got blood work? Remember it was last time I got a physical. when was the last time I got blood work remember was last time I got a physical when was last time you know um the choices that you're making do I

feel it even gets into things like do I feel worthy like do you feel worthy of not have you worked hard but do you feel worthy of feeling your best in your life do you feel worthy um do you believe that you are going to be here at the end? Like if I say to you right now, can you guarantee me 100% you are going to be here at the end? You're going to fall through every single day, 91 days you're going to do this. Do you believe in your heart and soul that you will be here at the end? I'm assuming probably a few of you are like, oh, I don't know. I don't know. There was a woman the other day who commented to the live how if I don't lose, if I don't lose, you know, weight in the next week, that's it. I'm done. I'm going to find

something else. How many of you are still got your calendars out, right? You got, you got your 91 days and you're X-ing off the days and you got that big weight goal at the end. And if you didn't lose weight last week, you put your pressure on yourself this week because we're already on day, on, on week two of the program. How many of you done that? Well, I didn't lose all the weight I thought I was going to lose in the first couple of weeks of the program. So not that you lose all that weight now this week, right? And you're putting that pressure on yourself. So really kind of recognizing, um, our thoughts and our patterns and, um, the things we're doing and also the things that we're not doing, which is really cool. Uh, speaking of, I have and, um, the things we're doing and also the things that we're not doing,

which is really cool. Uh, speaking of, I have got, uh, meetings I need to do. I got to get going on with my days. God, you BC people up early and Adam, I love it. Um, I will be going live back tonight. If all goes well, um, I will see you then. Um, what are we talking about today? Journaling, which is really cool. Also, thank goodness. Our amazing living method journal is that how are you guys liking that? Let me know. Uh, we goodness, our amazing Living Method Journal is out. How are you guys liking that? Let me know. We're also talking about maximizing your food choices. And now we've rolled out the information for the food plan. Is this going to be making adjustments to it week to week to week? Consistency, maximizing. The best thing you can do is being consistent as

possible when it comes to following that food plan. Check out that maximizing post. Join me tomorrow for my conversation with Dr. Paul Hercule. Even if you're not into the supplements, you're going to enjoy the conversation. Okay. Have an amazing day, everyone. And I'll see you later. Bye. Whether you're in your running era, Pilates era, or yoga era,

dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca.