The Livy Method Podcast - Livy Method Day 15 - Spring/Summer 2024

Episode Date: May 6, 2024

Gina Livy's Facebook Lives from The Livy Method Spring/Summer 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/livymethodspringsummer2024Topics covered:Our tweak this week is Consistency and Maximizing Knowing when to investigate the scale not moving with your doctorGetting back at it after the weekend - assessing where you’re atUnderstanding what you’re seeing on the scale and recognizing non-scale victoriesWhy we need and want plateausKnowing what fluctuations on the scale mean - when it’s up, understanding you have not gained your weight backHydration and its effect on our cravingsNavigating celebratory days - enjoying them, recognizing the choices you make and then moving onMaking a plan when eating out - being in tune with your body in the momentUsing the graph in The Livy Method App to understand the patterns of your weight fluctuationsRecognizing why your weight is not coming down yet - understanding the time it takes to build a strong foundation first Assessing your expectations around how much you will lose and when Normalizing the emotions we experience and developing new coping mechanismsThe benefits of a higher protein breakfast - setting us up for success for the rest of the dayJoin us tomorrow when we chat supplements with Dr. Olinca!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.

It is day 15 in the program. We are rolling into a whole new week. Week two, if you are watching me live or listening, congratulations, you've made it. We have a lot of time left to lose a lot of weight. We haven't even really started. We haven't even really started. We are just laying the foundation at this point. Honestly, we're going to get into it, especially as the weeks go on. These first few weeks are really just like I said, creating that foundation, that routine. If you are new to the program, the sooner you can start following that food plan and being consistent with it, the sooner you're going to start to see and feel results. If you are a returning member, it's all about reestablishing that routine that your body

knows so well. So dive right into it. You should already be asking the four questions when it comes to those portions and maximizing, maximizing. Today we are talking consistency and maximizing with the tweak this week. So what does that mean? Be really consistent with following the food plan, drinking the water, and then maximizing is all the other things that you can do to be proactive. It's one of my favorite conversations.

Maximizing, well, let me just talk about weight loss. Weight loss is so much more than what you are eating and when. I mean, counting calories has been around for 200 years. There are more diets than ever out there that have you counting, weighing, measuring, macros, micros, all the O's. And how's that working for anybody? How's that working for anybody? You know, weight loss is so much more than what you are eating and when. It is also working through issues and associations, how you cope and utilize food. It's about working through habits, beliefs, traumas. It's also all the other things that you need to focus on and help your body with making sure you're getting better quality sleep. If you can't get more sleep, get better quality sleep. It's

about moving your body. You don't have to join a gym, start exercising, like doing spin classes or whatever, but you've got to move. You've got to move. It's about managing your stress. We live in a very stressful world and stress just beats your ass down. It depletes your vitamin and mineral reserves. Stress is so detrimental. Plus there's all the health issues that so many of you are dealing detrimental. Plus there's all the health issues that so many of you are dealing with. Then there's your microbiome and your digestive system. If you've ever taken antibiotics and, you know, been consuming processed foods and not enough foods, your microbiome is probably taking a hit. So there's a lot more to weight loss than just

calories in versus calories out. So we're going lot more to weight loss than just calories in versus calories out. So we're going to go through it with this program week to week to week very systematically. So this week is about being more consistent with the food plan and starting to look at all the other things that you can do to be proactive. Also, if you have any health issues, you definitely will be working hand in hand with your healthcare provider. I'm like, we're super big on that as well. If you think that your hormones are playing a role, then make sure you seek out an endocrinologist or someone to deal with your, help you with your hormones. If you have diabetes, if you have whatever that, whatever it might be, whatever health issue that you're

dealing with, you want to make sure you are working hand in hand with your healthcare providers. Someone asked a great question yesterday with that maximizing checklist. So we have a whole checklist of like 150 things that you can do. But you don't have to do all of them. And someone said, well, if you know, if, if like, should I go to my doctor and get all these tests, right? Well, not not necessarily. But if like by week five, your weight isn't moving, and you're doing all of these things, your weight isn't moving and you're doing all of these things, your weight isn't moving, you're not noticing any changes in your body, you might want to start to investigate what could be going on. But we're going to talk about four reasons why your weight might be slower to move with

one of our guests, Dr. Paul. He's going to be joining us in week five of the program. But right now it's normal for the scale not to move. So I wouldn't assess that things are working for you or not working for you based on what's happening with the scale right now, because it's still normal to not see much movement on the scale. All right, let's get into where you guys are this morning. I need to get back at it after the weekend. Yeah. Right. It's Monday. If you're following along in real time, weekends are tough. Okay.

So here's what you do. How are you feeling today? Right? So it's a whole new week. Take a minute, take a deep breath, ground yourself, put your feet on the ground, take a few deep breaths, calm down that vagus nerve, put yourself in the right frame of mind, set your intention today, right? Make sure you check back in your end of day

reflection and assess how you're doing. Like ask yourself, how am I feeling? Right? Did you show up and you're all like in a funk today? You're here, but you're feeling funky. You are disappointed with what's going on the scale. You know, you're feeling ways about the choices that you made. Maybe you're getting on yourself, right? Maybe your weekend was awesome and you're like, heck yeah, I'm here and you're so excited and feel amazing. You want to reflect on both. You don't want to just point out when you're feeling like shit balls. When you're feeling amazing, you also want to take a minute and be like, well, I feel amazing. Why is that? Oh, it's because I did this and that and whatever. So rather than rag on yourself or punish yourself today, let's say you did make any sort

of off choices. I don't like on plan off plan. It's just, you made a choice, right? And now you're feeling it. So let's rewind it back to what was your thought process going into the weekend? Right? Did you make a plan for yourself? If you didn't next weekend, make a plan for yourself. Like take assess your weekend. Oh, I'm going to have I got a barbecue this day, I am going out this night, you know, so I want to make sure that I you know, really focus on being as consistent during the day as possible. So that if I do know I'm going to be indulging later, it's going to have minimal impact on me. So make a plan before you find yourself in the midst of your weekend indulging hand in the chip bag, you know, eating all the things. And so go back and

assess your state of mind. And then go back to what you were thinking when you made a choice. Obviously, you made a choice to eat whatever you ate. That is making you feel kind of ways today. And so what was going on there, right? In the moment, did you think, okay, well, this is, I'm going to have this and then I'm just going to get back to it next week. You know, like, what was your thought process there? Right? Because that's really what's important is that what was the thought process before you made that choice, not ragging on yourself because you made it, that's not going to change anything. Why did I make that choice? I made a conscious choice to have the thing. It was, I was going to have it because it was delicious. I was going to enjoy it and life is

short and all of that. But then what happened after I ate it? Did I eat it? And then I berated myself afterwards. And then I was pissed off the next day when I got on the scale. And now I'm feeling hopeless like this isn't going to work for me. Whatever you did on the weekend, it doesn't matter because as long as you get right back at it, you're still going to reach your goal. That's the whole thing, right? It's not going to stop you from reaching your goal. But what you can learn by the choices that you are making or not making really can be super valuable. Almost is doing everything perfectly. Or maybe you didn't get your water in, but you were like on the road and you didn't want to stop every five minutes to go to the bathroom. And then because you didn't get your

water in, you were like craving carbs and sugar. So then that was more appealing. Like if you can sort of see how it all works together, that'll give you that deeper level of understanding. And then really understanding that the little things that you can do, right, will make a big difference because it has kind of the snowball effect, right? So right back at it, right back at it. So excited to see what this week brings. Yeah, it's a great week.

It's a great week. Good morning. I'm so excited. I started last week out for two lunches and one dinner and today I'm down 5.6 pounds. Yeah. So, so many of you are down. The program is designed to work. A lot of people, their minds are like, what? I'm eating more than I ever have. And now the scale is moving for me. It is designed to work. It's very systematic in nature where one week leads into the next, leads into the next, leads into the next. And you're kind of building on what you're doing and what you're learning.

So if you can imagine how you already feel in just a few short weeks and we still have the whole rest of the program to build on that, like it is really exciting. Now, I know there's some of you listening right now and you're like, ah, fuck you. I haven't lost any weight. That's okay. You do want to start paying attention to non-scale victories, how you're feeling. Are you sleeping better? Do you have better energy? Like what's happening on your, in your body? You should be noticing changes. You maybe you're

noticing that you're getting hungrier, but you're also feeling more satisfied. Like you really want to pick up on and tune into those non-scale victories. Those are really going to be what keeps you going, especially when the scale isn't moving. And once what, like, trust me, the people who are seeing movement on the scale now, they're going to hit plateaus because you want to need plateaus. And while they're on their plateaus, you're going to start to see that scale move and everyone's going to be kind of trading off, right? Still way, way too early at this point to assess whether the program is working for you or not based on what's happening on the scale. It's going to work. It's where it works for everybody. If you're human, you have a body, it's going to work for

you, but don't judge it based on the scale. Um, lots of you get needing to get back at it after the weekend. Yeah. Right. So how do you want to feel on Monday? Before you find yourself rolling into the weekend, how are you going to want to feel on Monday? Right. Well, I mean, we're all adults. We've had all the indulgences. You can have whatever you want. It's really about stringing together the things that you need to do, making as many choices as possible each day to help you reach your goals sooner rather than later. And just be, this is why, just because you have one little few little French fries or a few little chippies doesn't mean you have to eat all the French fries or all the chippies because you've

ruined everything and then you just need to start again the next day, right? Like you can still have a few little chippies, a few little things here or there, not ruin anything, not ruin anything because of all the things that you're doing. Hence the maximizing list. First time in three programs, I'm starting to sleep better and I'm down 1.3 pounds for the weekend. Yeah. I'm going to roll through these. Okay. Happy Monday, Gina. I'm on a big plateau since a week, but I'm doing what I'm supposed to do. The mind game is killing me. Ah, so you want plateaus, you need plateaus. Okay. So remember that the Livi method is sort of based around set point. Your set point is the weight that your body has become accustomed to. It's adjusted to that's where it kind of feels like, okay, this is our weight. Doesn't mean that that's like the best weight for you. That's just the way you're, that's just what your body is used to. And so

when you release that fat and you have that plateau, that is your body adjusting to your new weight and making that new weight, your new norm and that new weight, your new set point, which is really cool. If you can really look at plateaus from that approach, it can be a game changer, honestly. And so when you're done reaching your weight and you reach, sorry, losing all your weight and you reach your goal weight, then you do what's called like a solid, you put in some time to solidify your weight. The living method is actually four stages, lose your weight, right? Solidify your weight. That's putting time into making sure you're making your new weight, your new norm. Then you want to, you know, hang out maintenance for a bit, get to learn what maintenance looks like, feels like to you before you move on for the rest of your life. Right? So you'll have like

a big solid, put in some time at the end, solidifying your weight. But these, these plateaus are like little, little, like, um, it's time for your body to solidify your weight and make your new weight, your new norm along the way. Now, this is where maximizing comes in, that maximizing checklist. So because you're going to be juggling so many balls, you're like doing so many things to get and keep that scale moving. Sometimes we forget some of the basics. So you're on a plateau.

What's going on, right? Maybe you just, at the end of the day, you can be doing all these things and maximizing your ass off and your body just needs time. Your body's like, okay, great. I love that you're trying to move more and drink more water and do all this stuff, but I just need a minute here to adjust to my new way. Things like your blood flow, your body temperature, the size of your heart. There's a lot of things that need to be at your hormones. There's a lot of things that need to be adjusted. Your body is actually utilizing your fat reserves and factors your fat reserves into

your everyday working functions. And when you are changing that, your body has to adjust to that. But here's what I like to do. I like to take a game time ready approach. I suggest that you show up every day, 91 days is going to go by so fast. So I suggest you show up every single day, like you're game time ready. Every single day, max, max, and doing all the things, checking in, setting intentions, end of day reflections, setting those notifications on your living method app. Like make sure you're doing all the things that you can do to be as proactive as possible and expect the scale to move, expect it to move. Now it's not going to move every single day, but show up doing all the things like you are expecting that it's going to move or it's going to move any day now. And then once the scale does start to move, this I'm going to give my body time. And there are a lot of things that you can do, like make sure you're getting

the best sleep possible. Make sure you're managing your stress, make sure that you're staying hydrated, moving your body. And that might not be like pounding the crap out of your body and doing an extra hard workout to make it, you know, burn the fat. That's not what you're doing. Right. So, but there's all the little things that you can do and are doing will add up and make a big difference. And so that when the body's had time to solidify its weight, it's like it's game on, it's game on again. Right. And that's where weight loss is based on momentum. If you, if you got up and today the scale was down, it's not what you did yesterday. It's what you've been doing in the days, sometimes even the weeks leading up to getting that scale moving and seeing that initial drop. And then once it starts to drop, it's never going to just drop like once. It's going to keep

dropping for the next couple of days. So as soon as you see that scale drop, you want to assume it's still dropping, even if it goes up the next day, because that's usually just the body retaining water to continue to release fat. So it's just about being ready for all of that. So look to that maximizing post, because when people say, okay, what more can I do? Well, what's going on in your life right now? What do you need to focus on? What can you focus on to help your body focus on fat loss? What is that? What is that? What's going on? What's going on? I am almost back at square one with my weight wise after a rocky weekend. So that is so not true. It is so not true. And it's really important how we communicate to ourselves and the things that we say because we are listening. And that is so not

true. If you've been showing up since prep week, you've got two solid weeks of showing up, making change, being consistent, giving your body the resources it needs to actually make change. If you saw any movement on the scale, that's because your body released that fat. You cannot gain weight over the weekend. You'd have to try really, really hard and it's not enough time to actually take the foods that you are eating and have your body convert them into fat that makes you fat. This is why it is so important that you read over that scale post, you read over the posts, what real weight loss looks like. This is why you read over the posts, you know, what real weight loss looks like. This is why you read over the

post why your weight is up. You really have to understand that just because the scale goes up, because you had salty food, hard to digest food, had a crappy sleep, didn't drink enough water, any of those things, even made like not so great food choices. Like eating food doesn't cause you to gain weight. Like it doesn't. It's usually what's causes you to gain weight is your body feeling the need to store fat because you're starving it, you're depriving it, you're going long periods of time without eating, high stress, lack of sleep, and in combination, all of those things. And I know when a scale fluctuates, it can seem and feel like you've gained a lot of weight but you haven't gained any weight your weight is just up for a variety of reasons so it's really

important that you don't go into that mindset and you deal with reality the reality is you did not gain your weight back the reality is you are not back at square one because of a couple days of whatever the heck that you did. That's so important. Otherwise you are, otherwise I feel like when people insist on having this mindset that you are kind of sabotaging yourself in a way, right? Like you're refusing to believe the reality of what you are dealing with. And so maybe weight loss is hard. You've, you've lost your weight before you've gained it back. You really want to indulge in those fields, but sometimes though in wanting to indulge in those fields causes us to sabotage ourselves,

right? Even if it's just the mindset that we're in. So let me read the rest of this. I am almost back at square one weight wise after a rocky weekend, right? So you didn't, you didn't gain that weight back. It's just a fluctuation. You're just, your weight is up so hard to trust the process and not restrict and beat myself up. Yes, I know. I know. It's so true. And that's what I mean. It can pull you back and it can be sabotaged by pulling you back into those fields. Oh, I've ruined everything. This isn't going to work for me. Even if I lose the weight, I'm going to gain it all back, right? So what you kind of want to do with this program is really embrace the fact that it's different. It really is different than any other diet that you've done before, right? To try to look for the truth in that. And like, you almost have to convince yourself of that. And this is why I

love the information. I love the science posts, especially. I highly suggest you read the science posts if you haven't, because having that deeper level of understanding of what you're doing or why the body reacts and the way it reacts, or in this case, the truth of the scale, right? The truth of the scale is if you indulge in the weekend and your weight went up, you didn't really gain real weight, right? It's just a fluctuation on this scale. But trying to find that you got to change your belief system. And that's not an easy thing to do. And you're definitely not going to do it overnight, right? So I love the fact that you are here today. And you are recognizing this. That is huge. That is step one. That is huge.

Okay, let me finish reading this. While I did indulge, I found myself less obsessed in my head about the food available. So I'm trying to focus on that as a non-scale victory. Oh gosh, just your awareness of this, just your awareness of this is a huge, massive non-scale victory because it's like bringing it to light and being like, oh, okay. Right. And even recognizing that how you're feeling based on choices that you made. So, you know, you didn't ruin anything, but it doesn't stop you from feeling like you did.

Right. You knew in the moment you were making a choice that you were okay with, but it didn't stop you from berating yourself and wanting to punish yourself, right? Even the feeling that you have is going to trigger you. And if you have enough awareness to know, okay, I feel bloated, I feel gross as a result of the choices that I made. So now I'm going to punish myself, right? Like even, even being aware that that's like your, that's your go-to is so huge because being aware of those patterns, those beliefs, those triggers is exactly how you move forward and get to a place where you not only lose your weight and you're, you know, you, you mentally going to be calm around food and the choices that you're making that, that mental part that you're doing right now is going to be what,

what helps you be able to maintain and sustain your weight. So I love that. I love that. I love that. Thank you for sharing that. And a lot of people, the reason why I spent so much time on that is I know, I, I, I know Gail, you're not the only one, right? So many people are feeling like that and will continue to feel like that after the weekends. Tara, good morning. Prep week was strong. Last week was shit. Back on track today, 35 days sober and getting back at the gym. So lots of wins. I love it. Yes, yes, yes. Love that. Take your time, reflect on where you're at. Be proud of yourself for showing up. I love it. I'm finding that I spend so much time trying to get in all my water that it's hard to nibble off plant. My salt and sweet cravings seem to be gone. So it could be that your sweet cravings were tied into the fact that you were dehydrated. So when you were dehydrated and not drinking enough water, our body tries to get us to

get that fluid from somewhere. Fruits are high in water and they're sweet. So then we crave sweet. So it could be that. A lot of times when we crave salty foods, it's usually because we're a little bit stressed. So it is totally normal after you are consistently following the food plan to see your cravings go away. People who really feel like they're addicted to food and they have really strong cravings

will notice that their cravings decrease significantly or they go away altogether. And yeah, I mean, getting that water in is work. Getting that water in is work. This is not something you will have to do for the rest of your life. So constantly having to focus on the food and everything that you need to do, constantly having to drink the water and get all that in, constantly having to think about all the things that you need to do. It is forcing you to prioritize yourself in your own life. It is forcing you to pay attention and be aware because you're so hyper-focused on everything that you are doing.

You're spending so much time focusing on all of these things. That's really when it comes to making change, it's not like any one big thing that you're doing. It's all the little things that you're doing in combination consistently day in, day out that are going to make a really big difference. I made some incredible homemade tortillas for Cinco de Mayo yesterday. And today I'm moving on. Yes. A big part of this program too, is learning how to navigate social situations, celebratory days and whatnot, right?

Whether it be Cinco de Mayo or it is a birthday, an anniversary, you know, or any sort of the big major holidays, learning how to navigate those days, that's really important. Whether you choose to have the thing and then pay attention to your mindset, right? I want to get you to a place where you choose to eat the thing, you enjoy it, that's it. Move it along, next day, back to doing whatever, like that in itself is huge. So this program isn't about, okay, 91 days, I'm going to be perfect. Now, you know, especially when it comes to your birthday, like it's your birthday, have the cake. Having cake is not going to stop you from reaching your goals. But also if you don't want to have the cake, let's normalize not wanting to have the cake. Let's normalize that. If you don't feel

like cake on your birthday, you don't have to have cake on your birthday. You can save it, have it for the next day, whatever. So learning how to navigate these holidays while you're following the program, there's a lot of great, there's a lot of opportunity in that too. Because even if you lose your weight, so let's say you lose your weight then, and say you follow perfectly because we get a lot of A-type people in here who like just follow the rules. They follow perfectly. They lose all their weight, you know, sooner rather than later.

And then they realize they still have the mental part to do because when they didn't indulge because the rules told them not to, not that we have rules, we have guidelines, right? When they stuck to the plan, you know, no matter what, then what happens once they've lost their weight, they still have that mental part to deal with. So, so whether you follow perfectly and then deal with birthdays and holidays and, you know, all those vacays and all those things, at some point you're going to have to work through and be able to navigate those. And I think while you're doing the program is a perfect time to do that. So this is definitely not about being perfect every single day.

Following the program is really about factoring in birthdays and holidays and anniversaries. It's about indulging every now and then and paying attention to what's happening in your mind and how you are feeling and then how you, you know, show up the next day, right? Like, yeah, I had it. No big deal. Hashtag worth it. Move it along, right? That's what, that's what. No big deal. Hashtag worth it. Move it along, right? That's what, that's what, that's, that's where we want to get you. Um, really understanding triggers, really understanding habits. So many of you throughout the program will fall back into old

habits and it'll be like, oh shit, you know, why do I do that? I don't know. Figure it out. Why, why, why, what, why do you keep doing that? Or even just the simply recognizing you keep doing it, you might do it a few more times and be like, okay, okay, this is no longer working for me. I made a choice to have creme brulee for my birthday. Hashtag worth it. That's exactly it. That's exactly it. That's exactly it. There's a lot to be said for looking ahead and thinking about choices you can make knowing you're going out to a dinner party. Yeah. I mean, it might be right. Like taking a look at the menu. I don't ever really do that. I'm like, I'm a more like a get there. What am I in the mood for, you know, but you can look at the menu and make a plan for yourself. So you already kind of know, or it could be like, I have had reservations at this restaurant for two months and I'm going

to eat all of the things, all of the things. So it can be, I'm going to choose to have this, or I'm going to eat all the things, but yes, making a plan will make you feel more in control. I don't like using that word at all. I think the word control and moderation have zero place when it comes to dieting. It's all about being in tune to your body's needs and knowing what you need and being very aware of the choices that you're making. But it will give you a better sense of like you have control over the choices that you're making, whether it's controlled not to have the thing or it's making a conscious choice to have the things. 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. I'm bouncing up and down. Need to be more consistent with my water and maximize. Okay, love that you mentioned that, Pat. So there's a thing that happens on the scale where it can bounce up and down,

up and down, up and down, up and down. You kind of feel like it's about to drop and then it doesn't, it's about to drop. This is where just kind of like, just, just stepping it up on a few things, just a tiny little bit can make all the difference. Try drinking a little bit more water. Try maybe moving a little bit more. Try maybe trying to manage your stress a little bit more, a few more deep breaths, maybe try to manage your stress a little bit more, a few more deep breaths, maybe try to get to bed a little bit earlier. You know, the little things that you can do and recognize this is usually a sign that your your weight's about to drop, but your body's just kind of like maybe doesn't have like it needs a little bit more water, whatever that might be,

is usually enough to kind of now just time would see that scale move. But obviously, if you want to see it moving sooner rather than later, this is where you can look to that maximizing list and being like, okay, what more can I do to be a little bit more proactive here? But that's a good sign. That's a good sign. Okay, deep dive, the scale is up. And I know why new day one day at a time. Yes, slaying this genie. That's it. You're going to have days where you are doing all the things and you feel like you're a fricking rock star. And then you're going to have days where you are literally eating chips for breakfast and wanting to drink a bottle of wine at 9am. Like that's, you're just going to have days like that. You're going to have amazing days,

okay days, shit ball days. They, they all count. It's all part of the program. In fact, I love so many of you are tagging me. So many of you are tagging me on, I'm trying to repost as many as I can on your scale. So if you are following along with our Libby Method app, right where you are recording your weight, right beside that is a little scale. You click on that scale and it'll show you your graph. And so many of you have actually posted your graphs from this weekend or, you know, whenever, and you're like, this is exact, this is that weekend I went away, I indulge, and then you, then it goes right back down. So you can actually see how your choices are affecting what's happening on the scale. What goes up must come right back down, right? So if

you're indulging this weekend, you want to track that. That day that you ate your face off, that counts. And then you're going to reflect back on that at the end of the week, your weight will be down and maybe even more so. Maybe you'll be sitting at a new low over the next couple of days. You'll be able to look back at your graph and like, oh, that was the weekend that I had a girl's weekend or whenever. Oh, that was the weekend that I did this and that, and that's when my scale go up. And you'll be able to see it goes up and then you'll be able to see it comes right back down. You'll get to be able to pick up on, be aware of, and even your everyday patterns, you'll get to see how the scale goes up right before you see those big drops, right? You'll see that it goes up, back up before it settles on that

new low. You know, this is why it's such a great idea to be recording that weight. Now, at the same time, it can frustrate you because when you got that scale in your face every day, right, that's going to bring up the feels. But I think bringing up the feels is such a big part of the program. Bringing up the feels is so huge because you have a lot of feels tied into your food choices, into your weight. There's a lot tied, your past history with dieting. Some of you goes back to when you're a child, your associations with food and whatnot. So the scale is just a way to just kind of put it in your face every single day. Not an easy thing to do. Not an easy thing to do.

I am still not losing. The scale is going up. I meal prep from the beginning. I menopausal plus thyroid, but I'm not seeing any weight movement. Okay. So listen to what you just said there, right? I'm still not losing weight. So again, this is why you have to immerse yourself in the reality of the program. So everyone says this to me, well, my weight's not moving. I'm doing all the things. Okay. And it's so normal to still not see any movement on the scale. You're giving your body the resources, the needs, chances are it's making change. If you go look at that maximizing post, you're doing all the things you're doing, all the things, chances are what your body just

needs is time. Some of you coming off some pretty hardcore diets. Some of you are in a situation where your life is ridiculously stressful. You have a lot going on. You're bringing in a slew of health issues where your body's just like, okay, give me a minute here. This is great. You're giving me what I need. I'm taking this food. I'm repairing. I'm rebuilding. I'm addressing. I'm decreasing inflammation. I'm regulating blood sugar, give me a fucking minute, will you? Thank you. You know what I mean? Like, what was what is your body? Like, ask your body, what is your body thing? So we've been on this diet for two weeks now. And I'm like, I'm giving you good nutritious food, I'm giving you water, like, why the fuck have you not lost any weight? And your body's gonna be like, are you fucking serious right now? Two weeks,

two fucking weeks. We're menopausal. Our hormones are like all over the fucking place. And you manage that by eating less, exercising more for like how long? You fucking starve me. You deprive me. You are so stressed out. You hardly get any sleep. You're not moving your body. Or if you are, you're panning the crap out of us, you're not doing any resistance training, you're just like running all day long. What the fuck do you expect from me? Right? Like, honestly, I'm talking to everybody, right? Like, what would your body say to you right now? Right? But to get back to you on this question, because I love this so many, we have so obviously hormones, and there are so many different types of hormones, right?

We have insulin, we have, we have insulin, we have cortisol when it comes to stress. We, you know, we have our thyroid issues. We have our, our blood sugar regulating issues. We have, you know, our sex hormones going on. We got a lot, we have our hunger hormones, our leptin, our ghrelin, all of that. So your hormones are like an orchestra. And we heard this from Dr. Alinka, who's one of our experts. She's going to, we're going to talk about hormones, but what you're going to learn is that how you address your hormones and you do, and you actually are able to lose weight when your hormones are out of whack is by laying a really strong foundation and doing all the things that you're going to, that you need to do. And you're going to be doing throughout this program and

process, but it takes time, right? Like hormones are such a, menopause is such a huge conversation. Everyone's gaining weight. They can't lose weight. So you're not going to fix that in two weeks. You're not going to fix that in two weeks. What you're doing right now is laying the foundation to even start to address that. So really normal to have not lost weight, even a hack, even if you don't have any hormonal issues, it's so normal to still have not lost weight and yet and wait yet. Right. So the scale keeps going up. So it's normal for the scale to go up before the scale goes down. Um, coming off the weekend, have any, like, have you looked, taken a look at that, all the reasons why your weight can be up. So your weight last week could have been up maybe because you started a whole new rec, new workout so your muscles were sore and inflamed um and then your weight came down then your weight or your

weight goes back up because you had a really stressful period of time at work um and then over the weekend your weight is up because you didn't drink enough water you didn't get enough sleep right this is where you have to be kind of aware of like what's happening eating good new nutrient-rich foods and following the program is not going to cause you to gain weight. It's just it's, you're not going to gain weight by eating, following the food plan, right? So So what are the other reasons why your weight is going up? Did you start a new medication? Like what's up? So your menopausal and then you have thyroid issues. So that right there tells me chances are, like this is going to be a real process for you, you're probably not going to see that scale

move right away because your body needs to calm down. Your body is probably in an epic state of stress with hormonal issues in general, right? With what you got going on with your thyroid, with what you have going on with your menopause, there's a lot going on there. So if you can think everything's really, really kind of stressful and happening in your body. So when you follow a new program, although you've made all these healthy changes, that's also stressful. Believe it or not, like making healthy changes in your diet is stressful. Any kind of change is stressful. And so week two, this week is all about being consistent and very routine so that your body can really start to calm down from the changes that you've made. In fact, next week, week three, we almost want you feeling kind of bored, like really feeling the monotony of the routine.

Because when you start to feel that, oh, this is the same shit day in, day out, because the body loves routine. It's allowing your body to calm down. And then this is where moving forward, then we start making slight changes and adjustments to the food plan to get that body's attention, to get it to help it to take action, right? So right now, you really just want to establish routine. If you want to look to maximize, that's where you can be like, okay, so menopause, you got to get sleep.

If you're getting crappy sleep, you really got to focus on getting better quality sleep. And you may like, how am I supposed to do that? And I'm tired all day, go to bed, and all of a sudden I'm wired at night. That's because your cortisol is out of whack, right? Rather than your cortisol starting to decrease at the end of the day and your melatonin starting to increase, your cortisol is getting jacked up. How do you fix that? Okay, when you wake up in the morning, right? Make sure you start, you know, you get immediately into routine, start your day without a higher protein breakfast, get outside, get some sun on your face, we're gonna we're gonna talk about this, when you are tired, right. And the next day, when you do eat your body's not you know, your processes

your foods differently. And then if you're not drinking enough water, then you're craving carbs and sugar all day. So it's just like it's one big like orchestra of hormones. And you really have to in order to get a handle on that you really want to establish a routine. So you can actually listen and really be able to tell like what's off what needs addressing. And so that's why the program is really great when it comes to so many people. I'm, I'm hormonal, I'm menopausal, I'm this, I'm that will the program work for me? Yes, it will work really well for you. We're going to talk about sleep, we're going to talk about stress, we're going to talk about hormones, specifically menopause. The program, I mean,

you're going to hear all sorts of women who are like, oh, I was menopausal, couldn't lose weight, whatever, did the program, all of a sudden lost my weight, feel better, you know, game changer, life changing. But if you're new, it's going to take you a while to start to see and feel those results. So the more consistent you can be, but it'll happen for you, it'll happen for you. So you have to, so what I want to say is what are you bringing into the, what are you bringing into this process? And what are your expectations in terms of how quickly you should see results? And that's why I say how quickly you lose in the beginning is zero indication of how successful you will be. We've had people not lose any weight until week

seven of the program, and then go on to lose 30, 40 pounds in the back end. Because with this program, and you might be thinking, oh, well, every other diet I've done, I've lost a whole bunch of weight in the beginning. And then it gets harder as I go. Well, first of all, there's a big difference between weight loss and fat loss. We are going after fat loss, not just weight loss. Usually when you do a deprivation diet, you are losing, yes, fat, but also water plus muscle, right? That's not happening in this process. It's fat loss. So there's a big difference there in, in how you're losing weight. I totally lost my train of thought. I had something really good to say there.

Anyway, it's going to take time. It's going to take time. So sometimes we bring our baggage, right? Not just our physical baggage from diets that we've done before, but our mental baggage and what's going on. Plus all of our hormones, all of our health issues. It's a lot, right? So, so how quickly you lose in the beginning is your own indication of you doing the things, not doing the things, right? You can be doing all the things and still not see much movement, but you will eventually see that scale move. The process gets easier as you go, not harder. It gets easier as you go in a sense that you get even more in tune to your body. Your body wants this fat just as much as you do. I mean,

sometimes life makes it more difficult for us. And sometimes we can really dive into some deep issues as we go, which can obviously make that trickier. But unlike other diets where it's a fight, where you have to starve yourself even more, deprive even more, exercise even more, the Libby Method actually gets easier as you go. So this is just really laying down the foundation. So hopefully that makes you feel better about that. I got you. I got you. I got you. I got you. I stacked my face off Saturday night since my daughter's, my dinner didn't solidify. Um, some messed up plans with people had me eating too late and no real actual food. Boy, did I wake Sunday feeling sick. It lasted all day. It was the worst eating I've done since January. I really don't want to experience that again. Lesson learned. Okay.

I love that. Right? What's the big deal? I can indulge. So, so with this process, it's really cool. You're going to get so in tune to your body, to your body. It's going to tell you when to eat, what to eat, how much to eat. It's going to let you know when you eat something that it doesn't like, and it doesn't jive well. You always felt like that. It's just to tell you when to eat, what to eat, how much to eat. It's going to let you know when you eat something that it doesn't like and it doesn't jive well. You always felt like that. It's just probably before you felt all the time that you didn't even really notice. And then you're going to get to a point where you feel really, really good that you're going to really notice when you eat foods or make choices that don't make you feel good. Back on track for a few days and you'll be right back at it. Non-scale victory. I had a disagreement with hubby and was pretty angry, angry, but unlike past

behavior, I did not grab crappy food to cope. It's amazing. The feeling of being able to allow the anger to be there and not rebel against myself and my goals. Oh, I need a sip of coffee for this one. I love this one. Okay. There's a couple of things we need to normalize. We need to normalize the ups and downs and all arounds on the scale. We also need to normalize feelings, um, and really recognize that this is a very individual and profound journey that chances are most of you have signed up for. Honestly, some of you have been trying to lose weight, what feels like your entire life. It involves food, which we use for so many things. We use food to manage our feelings, to cope,

but also to show love and for enjoyments and for so many things, right? So this is so complicated. Some of you have come from a past of food scarcity, food insecurity, food waste issues, your parents make sure you eat everything on your plates, the diets that you've done, how many times you've starved yourself, your parents, make sure you eat everything on your plates, the diets that you've done, how many times you've starved yourself, deprived yourselves, and then you've gained that, you've lost weight, but gained it back. So then we've learned to punish ourselves. Some people, their connection with food is tied into trauma in their lives. Habits, oh my God, habits are such a big one. Like it's so huge. And in being so huge, there are a lot of feelings that come along with it. And I think we need to really

normalize the feels that you have, because you're actually paying attention. You are actually taking time to put yourself first. And now you are more self aware or you will become more self aware on what works for you, what doesn't work for you, like in that situation, right? Like, what could you have done differently? Right? You could have beyond just not eating that thing, you maybe could have like gone the extra mile and be like, you know what guys, I'm going to call it a night or I'm going to, you know, do this, or I'm going to do that. Or maybe, you know, you could have, maybe your night started with a late dinner and you didn't want to eat late. And so you could have eaten something earlier and gone

to that dinner and been like, nah, I'm good. I already ate earlier. You know, I don't want to eat too late at night. Right? Like there's what, what, what could you have done differently? And maybe, maybe also here's where you, you made choices you didn't want to make, but you made them. I'm not, I'm just guessing. You made them because of other people, what works for other people. And you just kind of went along with that. And now you're paying the price for that. God, there's so many feelings wrapped up in this, right? And then you want this so bad. So then you're like, why? So we really have to normalize that having those feelings, that's all good for you. Pat yourself on the back because you are showing up. If you have some big feels, it's because you are doing the work. You want this so badly. You know what I mean?

And working through those feels and not just like smushing them down or like letting them go. It's not, you don't just let them go. You're like, why the fuck, why did I do that? And actually give it some thought. Not like, why did I did that? Let me punish myself. But like, let's rewind and go back to like, what could I have done differently? Why am I not happy with those choices that I was so happy making in the moment? Right? There's so much to be learned. There's so much to be learned for this.

Question. I do not eat breakfast, but I do notice I'm hungry in the evening. So eat breakfast. Can I have a protein shake at breakfast? I know you're not a fan. I know I'm not. But this may address hunger at night, and otherwise I would not eat breakfast. Sassy girl here. Okay. Well, don't fucking be sassy with me when you're bitching that the scale

isn't moving. That's just, I got to say that, right? I'm all about that. So here's what I do. I set the bar real high, real high. So I know that if the scale doesn't start moving for you, you're going to start bitching at me. I've helped people lose weight for over 30 years. And even though they know it can take time and I tell them it's normal to not lose weight, people are still going to bitch at me when that scale isn't moving. So I'm like, okay, here's all the things that you can do. So I am not a fan of protein shakes because protein shakes, like if you just have protein in some water, go for it.

That doesn't have any artificial flavors, colors. You don't get a chocolate, just a straight up plain ass. Like if you are having that protein shake for the sake of like, just get some protein in, in the morning, plain protein powder with water or almond milk or something. That's it. No chocolate, no vanilla, just plain ass. That's it.

Because chocolate, vanilla, it's triggers. It's like you don't want to go there with that. It's feeding into having something yummy and a sweetie and treaty in the morning. So yeah, I'm fine with that. But what happens is people don't just do that. They add in some berries, and then they buy the chocolate kind and then they do you know what I mean? And then they end up adding all this stuff, a banana to it. And then so what's, what's, what's not great

is you're talking liquid nutrients. So the beauty of eating food first thing in the morning is to break your fast. So you're turning your body on first thing in the morning, you're breaking the fast by stimulating your digestive system by chewing your actual food. And what happens when your body breaks down whole nutrient rich foods, right, is completely different than when you drink, like drink a shake. And then you add any kind of fruit in there, you're talking liquid nutrients, then you add any kind of flavor in there, you're talking being triggered. And so, I mean, that's just the reality of that. And so, I mean, yeah, I mean, people don't listen to me all the time. You can have a protein shake if you want.

If you do, look for natural protein powders. Really minimize the fruit in it. Make sure you're adding good fat to it. And then really watch your portion of it. Really watch your portion of it. Really watch your portion of it. But to me, what's going to make you feel more satisfied at the end of the day is if you stimulate your digestive system, you break the fast by chewing your food and eating like any other type of whole protein, right? Eggs, even, you know, it could be like beans, can be tofu,

like whatever. It could be chicken from dinner last night. Like that will always be a hundred times better than a protein shake. Always be. And to me, like people will be like, well, I have no time. Okay. Well boil some eggs, right? Cause I know that the time it's going to take for you to make your protein shake, you can easily just have a boiled egg in the fridge, pull it out, crack it open, pop it in your mouth, chew it on the way out the door. Easy peasy done. Right. Um, so, so yeah, so I, there are different levels and variations though. Like there is, there is the wiggle room. So you want to try out the shake, try out the shake, but if you are not seeing, cause so here's what people will do,

right? They'll be like, okay, well I'll have the protein shake and then I I And then I'll skip my afternoon's cut because of this. And I'll switch this around. And I don't really like nuts and seeds. I'm going to have something else. And then I'm going to this and that, whatever. And next thing, they have all these little variations and they're doing their own thing. And then they're like, well, I'm doing all the things. And I'm like, no, you're kind of just doing your own thing. So you just got to really watch that. Do I sound like a crazy person, like a controlling kind of crazy person? Right now, probably. Probably.

I always just am like, this is what's going to get the job done, right? This is like the best choice. But there are variations to that. And yeah, I'm not a fan of protein shakes for those reasons. But that doesn't mean that you can't have them. So try them out, see how you feel, see how that's working for you. And if it works for you, great. But if, especially if you are, especially if you're looking for feeling more satisfied at the end

of the day, also don't remember, also don't forget that being extra hungry in the evening can be a sign that the scale is about to move as well. Right? Also craving specifically carbs and sugar could be that you need to bump up your water intake a little bit. So yes, having breakfast is great because it breaks the fast. Starting your day high protein is definitely an advantage. And also making your other food choices nutrient rich too. Like if you're just having carrots, you could add like carrots and a boiled egg. You can have carrots with some cheese or like a dip or something, right? Or some olives or, or do you know what I mean? And so just make sure that your food choices are more nutrient rich. So it could be that yes, breakfast can help, but it could be that you need to also, you could also

make your food choices a little bit more nutrient rich. You could bump up your water a little bit, and it could be that you're being hungry in the evening is specifically tied to the fact that the scale might be starting to move as well. Right. So just a thought on that. So yeah, have those protein shakes if you want, if you want, if you want, I got to go, everybody. I got to go. And you'll get to know, right. You'll, you'll get to, you're going to really get to know what works for you, what got to go, everybody. I got to go. And you'll get to know, right? You're going to really get to know what works for you, what doesn't work for you. Some people will continue to have bread in the morning, right? Avocado toast with an egg on it, you know, and they'll

be able to lose weight just fine. It really just depends. It's way too early to tell what's working, what's not working for you. Really, as long as you're being consistent about most of the things that you need to do, you're going to get a good handle on that. I got to go, everyone. Okay, so week two, consistency maximizing. Tomorrow, we're going to talk supplements with Dr. Alinka Trejo. She's going to join us.

We're going to talk supplements with her. That's always a fun conversation. Again, this is not a supplement program. I have to say that. No one's going to make you take supplements. I do not benefit at all from you taking any supplements. I don't make any money from any supplements that you buy from wherever you want to buy them. I don't benefit at all. I only suggest supplements because they can be a benefit for some people. So we're going to have that conversation.

Even if you aren't into supplements, it's going to be a great conversation with Dr. Olinka tomorrow. I'll be also going live tonight. So if you want to join me tonight at 7pm, and I'll also be going live Tuesday night as well. So I'm going to add a couple extra nights of my evening live because this Friday I have something I have to go to, I won't be able to go live. Okay, have an amazing day. Remember, you can download and listen to any of our lives over on our Livi Method podcast available on all podcast platforms. Remember, if you didn't get your question answered today, just simply pop it over on the question of the day page and the team will get to it and answer it for you over there.

Have an amazing day, everyone. I'll check in on you later. Bye.