The Livy Method Podcast - Livy Method Day 15 - Spring 2025

Episode Date: May 5, 2025

Gina Livy's Facebook Lives from The Livy Method Spring 2025 Support Group hosted on Facebook. This is a recording of the Day 15, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodspring2025This episode is your motivation to lean in, not opt out. Gina dives into why consistency matters more than perfection, how to trust the routine even when the scale’s up, and why your body is already working for you. Gina talks journaling, mindset, emotional eating, and that sneaky moment when boredom actually means progress. It’s not about doing it all, it’s about doing what you can, as often as you can. Every choice counts and every moment adds up.To learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livi and welcome to the Livi 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 relisten 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. Day 15 of the program and a whole new week around here. Today we are rolling into week two. Okay, so first of all, congratulations for still being here. And I mean that honestly, because it's no easy feat to show up day in, day out to commit to a 91 day program. And it's also really important to take some time and be proud of yourself. When you are proud of yourself, you're more likely to continue doing the things that you are doing. And a lot of times we are very hard on ourselves when it comes to trying to lose weight.

I mean, honestly, for anything that you're trying to accomplish in life, sometimes we're really hard on ourselves. And we think that is the way to go when it comes to motivation. When in reality, the better way to go is to really be proud of yourself. If you haven't been doing it yet, also setting your intentions, end of day reflections, you may have noticed that a lot of people will use the check-in post and talk about, hi, good morning. This is what I'm focused on today. They're not really asking a question. They're really just setting their intention. And at the end of the day, we have a post that we post at six o'clock, where people can come in

and post their reflection. It's not a place to berate yourself. It's not like, oh, this is what I didn't do. It's not a laundry list of things you didn't do. It's again, this is what I did really well today. This is what I want to work on tomorrow, and this is how I can better support myself doing the thing that I need to work on tomorrow.

I noticed by the end of the program, the number of people who use that reflection post really start to dwindle. And so today we are talking about the importance of journaling, either pen to paper or using the Livy Method app, which is really cool. Also, if you haven't been using the app yet,

make sure you use the app. It's so easy. Not only can you track everything, like your food and your fluids, your movements, your moods, of course, your weight. It guides you through the program so you can like click off what you are eating. And then that changes each week what you record based on where we're at and what we're doing in the program. But it also has all the information as well.

So when you open it up, it has the check in video right at the top. And then today's post where you can review all of the daily posts with that link directly into the Facebook group where you can ask questions. It also has the AI feature in it so if you're not using it maybe you feel like you're not tech savvy just we have a great tech support team so just reach out to tech support at genealivy.com and they'll literally walk you through the whole process it's so easy to do. But we know we actually have numbers and surveys that show people who consistently show up and use the app

tend to lose more weight than people who don't. And there's a lot of studies that show that journaling is very, very effective. If you're not like a big journal, if you're not a big journaler, like that's okay. But you don't have to like necessarily be writing out your feelings, but definitely putting pen to paper

gets it out of your like brain and it brings it to the forefront of your mind, which can be really helpful. So I was talking about the recipes that you made a couple of recipes. Hi Brian, made two recipes this weekend from the app. Lentil curry soup was awesome. The app also has tons of recipes in it.

So we are posting new recipes here in the Facebook support group on the weekends that you can check out. We usually post about two or three recipes, but they're all in the app. In the Facebook support group, we'll put them all in a recipe guide so you can find them all in one place. But in the app, that's where we actually have all of our recipes. Can memes be a form of journaling, asking for a friend?

Do you know, I used to be like, yeah, sure they can. I used to be in this meme world. I used to be really kind of against anything that kind of made light of weight loss or jokes or anything like that because I was really all about taking weight loss seriously. When I'm softening up on that, I'm softening up on that. Maybe we'll have like a meme contest. We'll have a meme contest.

I always forget to reflect. We'll do better. Yeah. And you know, you probably are reflecting, but you're doing it at night, like while you're lying in bed, while I wait, like that's like me, right? Like I'll be so tired and then I'll go to bed and then I'll like run through my day and all the things that I do. And then that's actually, we're going to have a whole slip. We're going to have a whole sleep series. So Dr. Beverly David, who's a clinical psychologist who you met last week. She is also a sleep researcher. So we're gonna talk about how not getting enough sleep

affects your brain and also affects the choices that you're making. And then we have Dr. Alinka, who you also met during prep week. She's gonna come back on I think next week. And we're gonna talk about how lack of sleep affects your body and how literally if you just ate the same foods that you ate the day before, but you woke up today and

you didn't get a good night's sleep, your body reacts to them completely differently. And then we have Alana McGinn, who is a stress and sleep expert. She's going to actually come on and talk about how to get a better night's sleep. And one of the things she talks about is putting a journal beside your bed. Because if you're lying there and you have all these things on your mind, it's putting pen to paper. And when you think of it, okay, just open the journal and write it out. But if you just do it before you go to bed, actually really help you get a better night's sleep. So there's something to do that. There's something to do with that for sure.

get a better night's sleep. So there's something to do that. There's something to do with that for sure. Ran a half marathon yesterday, car loaded for a few days up a little, carb loaded. So you can say carb loaded up for a few days a little despite the excess movement getting back on track today. So we have a lot of people who are, is my shirt on inside out? My shirt is totally on inside out. That's amazing. I was like, why is my like sleeve? Why is my sleeve all ruffly? You know, full transparency, I was up this morning and then you know, you go back to

bed and you lie down for a little bit and then you totally fucking fall asleep. I totally fell asleep and then Tony had to run and get me and like wake my ass up. So I'm like literally like, you know, it's that dead sleep too that you fall back into. So I took my shirt off and now it's gonna be a good day. It's gonna be a good day. It's going to be a good day. That's amazing. First of all, congrats on the half marathon. Was it the Toronto Marathon?

I saw a lot of people posting about the Toronto Marathon was yesterday. Congrats on that half marathon. That's fucking amazing. Let's just talk right there. That's incredible. Some people, when they are doing activities like this, talk about what you need to eat before the race

or during the race or whatever. Or if you're more of like on the professional athlete side. So we do know that when it comes to our daily exercise, you don't need, so studies now have proven that you don't need anything specific before or in anything specific after. When it comes to exercising, it's really about how you're eating throughout the day. But some people, especially if you're like a bodybuilder or whatever, you're going to

want to make sure you're getting enough protein in your diet. Just make sure you reach out and let us know. But if there's any kind of modifications that you need to make for something like that, absolutely. And then I love about getting back on track, because that's what it's about. Sometimes people too, for things like maybe getting dental work or you're getting a colonoscopy, because we get a lot of people who get those around here

and you can't eat sort of before or whatever, no worries. It's just a matter of getting right back at it. This is the importance of the routine of the basic food plan that we're following it, because more often than not, you're following it and your body gets very familiar with the routine. In fact, your brain also gets familiar with routine as well.

And so that's why it's so easy to get back on track. So muscle memory, for example, is a real thing. So say you were an athlete of doing a certain sport and then you were out of it for a while, one of the best ways to get kind of back into shape is to start picking up and doing that sport again because your body remembers that. Very similar to if you, you know, however you used to work out when you were younger and you've been out of it for a while, if you go back and pick up that kind of routine again, it's much easier for you to get back into exercise.

Not that that's necessarily the best exercise for you to do now, if it's like 10, 20 years later. But muscle memory is a real thing. And the same thing with your brain and the way it's wired. And so that's one of the reasons why we really work consistently on the food plan, because it is going to be your method of getting back on track. Once you have done losing, once you have reached your goal, once you're done

maintenance and you're just living your life, if you have ever have a time where you are going around vacation or you got a lot of stress in your life or situational change and you find yourself flipping back into old habits, you're gonna implement back on track which refers to the original food plan to help your body get back to feeling its best. And then you can get back to wake up, look good, feel good, go live your life. So there's a lot more to this routine that we are doing it and the importance of being consistent with it than just the weight loss element.

In fact, we're always thinking sort of bigger picture, right? So I'm already assuming you've lost your weight. So it's about acquiring the skills and the tools that you need to be able to maintain your weight. You keep showing up, you do the things, you're going to lose the weight. The end of the day, your body doesn't want the fat any more than you do, right? So that routine is really, really important. Hence week two.

Hence week two, all about consistency and consistency and, sorry, I've got side talk about this next comment that I'm going to get into, consistency being really super consistent and maximizing. So maximizing refers to all the other things. Everyone always says I'm doing all the things and they're eating the food, they're drinking the water and that's a lot of work, because I'm doing all the things and they're eating the food, they're drinking the water and that's a lot of work, right? But that's like the, that's such a small part of it. That's like, that's like just the basics of it. Because if you are drinking all the water and eating all the food, but your stress levels

are through the roof and then you're not sleeping, right? And you're not, you've been dieting for however, how long and starving and depriving yourself which just eats away at your muscle mass and you're not doing anything to help build that muscle mass back. Because some people, although a lot of people don't need to exercise in order to lose weight, especially if you have spent years dieting, you are a little more mature like me. And especially if you are going through menopause, perimenopause, postmenopause, any type of menopause, muscle mass is really important because when your body breaks down foods into glycogen, it stores in your liver, it stores in your muscle and

stores in your fat. Primarily in your muscle. If you don't have that muscle, it stores in your fat and you start building around your midsection. And so this can cause, and not only does it cause your body to store excess fat, it causes your body to have a lot of inflammation, especially if perhaps you have food sensitivities. That's another one where you know that your body doesn't react well to gluten or dairy or certain foods. And yet, even though you're eating healthy, you're still consuming those foods.

You're feeling bloated afterwards. So there's four reasons why your weight might be slower to move. Dr. Paul is going to come back in the next couple weeks to talk about this. So I'm talking about all these things to set up the next question that someone asked. Inflammation, food sensitivities, your microbiome and gut issues, and hormones can be a reason why your weight can be slower to move.

And so a lot of people who are coming in here who are a little bit more mature are naturally dealing with some of those things. So keeping all that in mind, I want to address this question here. And I love the question. It's a good one, by the way. Good morning, guys. Week two, let's get it. I'm a bit disappointed because at first I lost a couple pounds and

now they are coming back. It's annoying. I'm moving and eating well. This week, I will pay attention to where I'm not meeting all the requirements. And so we get this a lot, right? I'm doing all the things but you you know, like I should be losing weights, but I'm not. First of all, you know, if your weight drops, a lot of times your weight can drop in the beginning because you're not consuming foods that are causing inflammation or you know, the amount of carbohydrates. When your body processes carbohydrates like breads and pastas and those types of things, it retains a little bit more water.

And so when you take those out of your diet, you can see that scale initially drop. A new low is always a low though, right? Because people talk about water weight. It's not like you've just stopped eating and you're starving and depriving yourself. You're eating all this good nutrient rich foods, you're drinking water and whatnot. So chances are you dropped those couple pounds, your weight being up, so you wouldn't have gained weight back yet. And this happens a lot. You wouldn't have gained weight back, because it's a lot harder for your body to take the foods that you're eating and convert them into fat, especially if they're just good nutrient rich foods. So you haven't gained that weight back. Now, if you started moving more like building muscle,

when you lift a weight, you rip and you tear your muscles and then they become inflamed and then your body's retaining a little bit more water because of that as it repairs and rebuilds that muscle. So it's normal if your body is feeling sore for your weight to be up a little bit. Again, not real weight game. Could be too coming in hot off a Monday, a lot of people stress like they maybe got into a few bites of bits. Maybe you didn't really eat that many things that were, I hate to say on plan off plan, but you know what

I'm saying. Sometimes if it was gluten or dairy, right? And you ate a little bit more or just added that bread or pasta in and your body's sensitive to it, that can cause inflammation. And again, I don't want to vilify foods or make people feel fearful that it's that. But that's just a reality. If you have a bit of a sensitivity to something

and that can cause a little bit of inflammation and your weight can be up. And then it can mess with your sleep, depending on where you're at hormonally. So it's not usually your food choices that are the problem. It's just your body, it could be lack of sleep, right? Like if you had some snacks last night, it's not what in the food or the food that you ate, it's that it probably, you didn't get a great night's sleep.

And then that can cause your weight to be up, right? Um, or your hormones or something, something else going on there. Um, so the, the maximizing post is there to look at for areas of opportunity, but it's not because you're not already doing enough things. That's really important. Sometimes your weight is just up because your hormones, where you're at in your menstrual cycle, what's going on, or because you had a crappy sleep or whatever. It's not, or you worked out and your body is sore, or it's really hot. You know what I mean? You didn't get enough water in that day. Also remember it's normal for

your weight to go up right before it drops as well. So when it comes to that maximizing pose that we have today, there's always things that you can do. Let's say for example, your stress. I'll say to people like how stressed you are, I'm pretty stressed, but I'm doing all the things I can to manage my stress. And I'll say, have you taken some deep breaths? Because taking a few deep breaths in is like great for calming down the vagus nerve. So there's always things you can do, which I find really exciting. But sometimes it's not that you're not doing the things. So that's really important.

It could just be your body reacting to something and or your weight is about to drop. So sometimes it's not always about you not doing enough. So that's really important, right? Like when we say do all the things, it's all the things that you can do. It's not do every single thing. And sometimes you can't do all the things. So it's just a matter of being like,

okay, well right now in my life, I got a lot going on. I'm doing the best that I possibly can. And that's better than not doing anything at the end of the day. So if you've lost weight, your weight chances are is not coming back unless you know you're falling back into old habits. But it's not really long enough. It takes your body a lot longer to take the foods that you're eating and convert them

into fat. So remember that when it comes to the scale. This is a great idea if you haven't done it yet, is listen to the conversation that we had with Dr. Beverly David on Thursday. So Dr. Beverly David, clinical psychologist, talked to us about our brain is wired to, right? And the scale is like a big messenger in our face. You get on it, you can have the best day, feel amazing. And then you get on it, the scale doesn't say what you want it to say. And then all of a sudden, you're like, Oh, my God, I'm not doing enough, or

I'm this or I'm that or whatever. She actually gave us a couple great techniques capture cancel, correct. And in this case, right, if you are doing the things like, Oh, I feel I'm really disappointed. Okay, why am I feeling disappointed? Right? Like, are you doing? Are you falling back into old habits? Okay, fine, then let me? Right, like are you doing, are you falling back into old habits? Okay, fine, then let me recognize that and correct that. But the reality is, okay, it's way too soon. So you captured how you felt, right?

Correct, it's way too soon. Like you didn't gain way back, chances are if you're doing the things that you need to do, your weight is up for other reasons, and you can take time and try to figure that out or say to yourself, you know, it's maybe it's down because maybe it's up because it's, it's about to be on its way down. Right. And then correct it. I'm showing up. It's week two. I got lots of time left. I'm doing the best I possibly can.

You know, the number is what it is at the end of the day, but it's really all about that downward trend. I know I'm going to reach my goal and that that just takes you from that, that heavy sinking feeling to, oh, OK, it's just a fucking piece of metal at the end of the day. Right. So a lot of feels about what we're doing and how we're feeling, setting intentions in the morning helps bring what you need to do to the forefront of your mind. Reminded end of day reflections helps you take time to be proud of the things

that you are doing, right? And make a plan for the things that you aren't doing. And that's great for containing, containing, right? Especially if you find that you're sabotaging yourself, maybe you're disappointed, I know this isn't going to work, you end up sabotaging yourself. So that's great for kind of keeping yourself, I don't know, in check and then keeping it contained. So even if you're kind of your whole day is off, you're like, you're catching it. And then the next day, it's an opportunity to really start again, right?

So there's a lot going on with the feelings out here, but I love, I love what Karen said. She's recognizing how she's feeling and you know, she, but she's also moving, she's eating while she's doing the things. And then she's put together a plan to make sure she's doing the things. Right? And you have all that you have all of that right now. And that's where that maximizing post comes in. Great idea to pull out that maximizing post at the beginning of each week and just kind of go through that checklist and be like, Okay, yeah, these are all the things that I can do that are so much so much more important in some cases

than what I'm eating and when and it all adds up at the end of the day. It all adds up. Life is throwing challenge after challenge working a week behind but still here and keeping it moving forward. Yeah, the best way to navigate this is to just keep moving forward every day counts honestly unless you really can't follow at all. And some people are going to have smooth sailing and everything is going to align and it's all going to be like, oh, this is amazing. And look what I did. And other people are just going to

like life is going to just keep smacking you in the face. And it's not about how you show up when everything is sunshine and rainbows. Absolutely take advantage of when thing is sunshine and rainbows, but it's really how you show up for yourself when life is like smack you in the face. I've had seasons like that myself where I do some programs and it's just, it's like all great and amazing. And then I've done other programs where people are dying and stuff is happening and it's just like whatever.

It's all about continuing to show up. It's that resiliency tied into triggers and Sandra Elia is going to join us. She's a fabulous guest. She is the author of the book Never Enough. She's a food addiction counselor. And it's all about like you, you're stressed and how have you used food to cope in your life when it comes to being stressed or triggered or what's your go-to when life is smacking you in the face?

Whether for me, I had a real issue with red wine. My go-to is always like, I need a glass of red wine. Like even the other day something happened. I said to Tony, I need a drink. And he's like, no, you don't. And I was like, I need a glass of red wine. Like even the other day something happened. I said to Tony, I need a drink. And he's like, no, you don't. And I was like, oh yeah, you're right, I probably don't. Right? Because that's like my still,

and I stopped drinking wine probably a couple years ago. That's my go-to. I do, I enjoy like scotch. I'll have a decaf espresso martini, but wine is really my like, if I drink one glass, it's going to lead to a whole bottle. And so I know that's my thing. So this is an opportunity to kind of like be like, what do I want in this moment as life is smacking me in my face?

What would I normally want here? What would be my go-to? And be like, oh yeah, why do I want this cake? Why do I want to eat this whole tub of ice cream? Because I am stressed and life is smacking me in the face and I got a lot going on right now. And you can absolutely eat the tub of ice cream and it's not going to stop you from reaching your goals.

You're going to get there, right? In fact, it's going to teach you a lot about, and maybe you don't want to learn anything in that moment about eating the ice cream. There are times where like, fuck off, Gina. I don't really give a shit about why I'm eating the fucking ice cream right now. I just need to eat it. There are moments like that.

There are moments like that. But then there are others where you can say to yourself, what do I really need in this moment right now? How am I going to feel after I have this? Is this just going to make me feel worse? Right? That ice cream might make you feel, OK, it's just, I'm not thinking.

But then if you physically feel awful afterwards, it might end up making you feel worse. Where if you have the wherewithal, and sometimes we don't have the tools and the skills for this in the beginning, but we've heard a lot about, heard a lot of this from our returning members who have these things in their lives pop up and they, they, not that they know better, but for lack of a better word, they know better. They've learned that the tub of ice cream is not it.

So they, they have a bath, they drink some tea, they go to bed, they call a friend, they go for a walk and not an easy thing to do. I saw Sue one of our members who is dealing with the situation and she was like posted on Instagram, oh, I'm going for a walk right now to prioritize her own health while she's focused on taking care of someone else. So not an easy thing to do, right? Not an easy thing to do in those moments, but just keep going one foot in front of the other.

And this is why it's not all or nothing. It's not all or nothing. It's the little things that you're doing that are gonna add up and make a big, big, big impact. Hard weekend, stresses and not meeting all of my goals. Meals and water, weight stayed the same. So take that as a win. That's a win, That's a win.

Back at it today, committed to get back at it, trying to relax and support the people around me. Yeah, we got a lot going on. A lot of us have a lot going on while you're trying to reach this goal that chances are, quite a few of you have been trying to reach for a really long time and it means something because you've put a lot of time and energy and money into this and you just want to get it done already. So there's that extra weight of this particular goal that you're trying to achieve while life is happening.

And then we need food to survive, right? We need food to survive. So it's not something we can do without. And then all the other ways we've learned to utilize food to celebrate those small wins to, to, to cope when we're stressed, when we're bored, to show love to bond, like we use food for all of these things. So that makes it extra complicated. So I want to talk about this week in consistency and maximizing and if you and you might be starting to sense you're going to, you're going to get bored of this routine, especially our returning members,

really indulge in that boredom. Because our week next week is really all about starting to, one, get even more in tune to our portions, but two, start to address how we use food for other things other than nutritional value, how we use food to cope when we're bored, when we're stressed. Because at this point, when you just, when you get the routine and it's feeling routine, it's easier said than done

than to continue to show up and just do the things that you need to do. That boredom, that routineness, puts this extra element on top of that. And so not an easy week because of that. But if you're starting to feel a little bored or routine, that's a good thing because that means that your body is falling into that routine. What you will notice when things are calm, you will be more in tune to your body's needs and more aware of how your body's responding to the choices that you are making. And so you'll start to notice your portions actually will start to decrease. Now this doesn't mean that you make them smaller, smaller, smaller, smaller, smaller.

This is something you want to happen naturally, but you'll start be packing the same size lunch for example, or portioning out the same size on your plate and finding that you'll get to a place where you're like, not even really all that hungry for it. Some people will continue to eat it anyway, because you're not not even really all that hungry for it. Some people will continue to eat it anyway because you're not realizing that you just clean your plate. Your sense of satisfaction isn't actually a physical feeling that you have. Your sense of satisfaction

when it comes to how much you are eating is based on eating everything on your plate. I popped into the group on the weekend and heard people saying, I'm just so full by the end of the day. If you're feeling so full and full is using the, is the word you are using, chances are you are overeating, but you may be thinking you are eating to feel satisfied in the moment, but your sense of satisfaction is actually feeling full or eating

everything on your plate. And so once you have that routine of the food plan happening and that kind of like what to eat and when calms down, you start to actually be even more aware. Plus you spend three, four weeks actually giving your body what it needs, it starts to communicate its needs back. So we're gonna start working through that part of it in the next couple of weeks. Trying to level up, just discovered fava beans at Costco, 9 grams of fiber, 15 grams of protein

per half cup. I crushed them up and threw them in my scrambled eggs. Oh, this is so great because so many people are talking about making sure you're getting enough protein in your diet. And again, when people talk about that, they usually refer to other diets where you're just eating less, exercising more, you are counting and weighing and measuring and not really paying attention to where your calories are coming from. And so it's important as you're trying to lose weight to make sure you're getting enough protein in your diet,

especially as you're aging, getting enough protein in your diet as well. Menopause, that's a big topic, making sure you're getting enough protein in your diet. With the living method, you really want to make sure that protein is the focus for breakfast. Sometimes I see people who are posting their breakfast and they have like a smoothie bowl or like a yogurt or something, and then they have like a lot of fruit piled around it. So you can go for something that was higher protein that is now higher in carbs and really just that protein is so important, especially at breakfast. But you're also getting it at lunch. You can add protein to your veg snack in the afternoon as well, like a boiled egg with your carrot sticks if you wanted to. I mean, that

sounds boring, but it works. Your nuts and seeds, obviously, the protein and fat there as well. And then of course, for dinner, dinner, right? But also it's about the, people are concerned about counting the amount of protein. You wanna make sure you are going for higher protein sources as well, right? So that's where getting in that main protein source is really important. Now, if you are vegan and don't eat meat,

all the little bits of protein that you are eating are adding up to make a big difference, right? So that's something that people don't talk about is where their protein is coming from. Like cheese is great and it does have protein in it, but that's why it shouldn't really be your main source of dairy at the end of the day. Now, cottage cheese has more protein in it than the kind of cheese that you're kind of shredding over your salads or whatever, right? So it's all about the intention behind the protein, but every little bit adds up.

Every bit adds up for sure. I thought I was in menopause and this weekend I ovulated. I can't believe it. Clearly eating has reset my hormones. That is something that happens and that kind of sucks, but after yes, you get back on track, you can bring your menstrual cycle back. Always though, if you feel like something is off,

make sure you check in with your doctor about that because you can have bleeding for other reasons, but it's not unusual once you get that routine and you start giving your body the nutrient rich foods. Also, if you wanna feel better, I'm right there with you. I got my period this weekend after not having it for five months, five, almost six. So I went like, I went nine months without it and then it came back for a month. And then I've gone another almost six months and then it came back.

So yay. Probably why I fell asleep again this morning. Um, but lastly, fell asleep again this morning. But lastly, this program is for everyone, men, women, everyone, the program, if you're human, this program is for you. If you're human and you have a body, this program is for you.

But speaking to those in perimenopause, menopause, post-menopause, that is something we are going to be talking more about in the weeks to come. You're going to get to meet Dr. Jennifer Zalawitzki on Thursday. She's an MD, but she also works at MedCan and runs a menopause clinic there as well. So super, super knowledgeable. She's going to be talking about, she's going to be addressing everyone on Thursday about the importance of working hand-in-hand with your doctor and things that you need to keep in mind.

But she's going to be back in the next couple of weeks talking more specifically about menopause. I saw some of you had questions for Dr. Paul about that as well. So we're going to have a concentrated conversation about that. What you're going to learn about menopause if you're new to the program is it's really about managing your symptoms and your course if you're like, how is this gonna help me lose weight? These are the foundational things that you're working on right now. So everything that you are doing right now

while following the program is going to help address weight loss in menopause, regardless of what stage is that you're in. So there's a lot of questions. So just know that you're already doing a lot just by following the basics of the program when it comes to that. Blew the weekend right back at it today. That's okay Tracy, right? So, before I go today, how are you feeling today on this Monday morning?

Are you excited? Are you jazzed? Are you proud of yourself and the choices you made on the weekend or are you feeling maybe the opposite? That's okay. Today is a brand new day. Just keep moving forward. No need to punish yourself. No need to try to eat less, skip snacks, meals, whatever. Just get right back to following that food plan. Honestly, that's the best thing. If you overate on the weekend, the last thing you want to do is pull back and eat less.

You want to stimulate that digestive system and just keep moving forward. Could be a great idea to walk yourself back. But what happened on Friday? What was your intention on Friday for the weekend? Where did it start to fall apart? What was going on? Right?

And what can you do to better set yourself up for success next weekend? What was happening in your mind? Why did, what was the, did you like, you know what? I fuck it, I'm just gonna eat it. It's gonna be worth it. And yet here you are feeling ways about it today. It's really important that we don't just let it go.

We actually walk it back and making those new connections and understanding why we made those choices. What was happening to us? Could have been stress, something beyond your control and you just fell back into old habit. Or it could have been like, oh, reward. Is it actually a reward if you're feeling the ways you were today? Like what was going on in your mind?

It's not something you have to fix or address, but that sense of awareness will help you get that understanding of like, oh yeah, okay, so I had a lot going on or, or, oh, I always do this or I thought this or I thought that, but is that the way that, is that how I felt? No, I thought it would be okay doing that, but actually, no, I feel like this. So walk it back and just spend some time giving a little bit of thought as to

why you made that choice and what was going on and what you were thinking and how you were feeling. That sense of awareness, can't do anything about the weekend, but it can definitely help you in the weekends to come right and that sense of awareness. Oh, whenever I whenever this happens, I do that now you might continue to do that a few more times, but eventually your awareness of it. You're going to be like, oh, they'll become a point where you'd be like, oh, yeah, no, I don't want to I don't want to do that.

I don't want to make this choice that I always make when this happens. I don't want to do that. So that's not working for me anymore. So that sense of awareness will add up and make a, make a big difference at the end of the day. Um, I'm so excited about this week. We have a great lineup of guests, Dr. Paul Herkel talking supplements tomorrow. Um, Sandra Elia on Wednesday, food addiction, uh, counselor plus, addiction counselor, plus Greta Podletsky is going to

join us at 11 a.m. in the morning that day. She's going to be back. She's going to be talking, she's going to be joining us for some fun segments in the weeks to come. And then on Thursday, how do we have Dr. Holinka? No, who? I don't know. Okay, I gotta wake up. Great. Oh, Dr. Jennifer Zalawitzki. I just finished fricking talking about her.

Oh my God, I gotta wake my ass up. It's my periods coming back after six months. Cut me some slack today. That's where I'm at. Thank you everyone for joining me this morning. I hope you're excited about this week. Be super clear on what you need to do this week. Reach out, ask questions, set yourself up for success,

set those intentions, end of day reflections. Journaling, we're just getting started around here. Have a great rest of your day. Everyone will be back tonight at seven, if you wanna join me then. Maybe, maybe not, I'm not sure. Have a great day, bye.