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

Episode Date: January 20, 2025

Gina Livy's Facebook Lives from The Livy Method Winter 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: https://www.facebook.com/groups/livymethodwinter2025Today’s episode consists of all the key topics to help you reset and focus for the week ahead. This week’s theme? Consistency and maximizing! From tweaking your routine for colder weather to exploring how age is just a number when it comes to weight loss, Gina has got you covered. She's also talking fibre supplements, mindful eating, and why the timing of your last meal matters. And for those juggling shift work or navigating personal challenges like grief, there’s practical advice here for you too.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. I wanna take a quick minute out here to introduce to you our new podcast sponsor, and we are so aligned. I'm excited about this one.

It's Joe Fresh Fresh known for great value So, you know you are getting great quality for the price point as well as stylish everyday essentials So they want you to know about their new active wear collection that they just launched that includes three new support levels So something for everybody which is really neat their everyday line is their light support level buttery soft pieces Perfect for low-key activities then their balance line is their light support level, buttery soft pieces, perfect for low key activities. Then their balance line is their more medium support level, perfect for things like yoga or Pilates, soft fabric that moves with you. And then there's their momentum line. Okay, come on, don't tell me that's not an amazing name. That's for more their medium to high level support for

more intense workouts. That's going to be fabric that like moves with you through every rep. However you choose to move, Joe Fresh has you covered and Joe Fresh has a promo code for you. I love this. So all you have to do is use the code libymethod25 when you check out online at joefresh.com or through the JoeFresh app. Right? Amazing. 15 in the program. How are you doing? How are you feeling? Of course, it's also a Monday. How was your weekend? Did you stay on track? Did you do all the things? Do you feel super fantastic today? Or do you feel like the whole thing was a wash? Doesn't matter. Doesn't matter. All you need to do is keep moving forward. When it comes to dieting, people have this need to start again, fresh starts.

I love that. This is why I love that we do three programs a year. You get a fresh start three times a year. I love that you feel like there's a fresh start to each new week. That's amazing. But what you don't want to do is feel the need to punish yourself, go back, repeat steps, just keep moving forward. All the little things that you do each day, day in, day out, some days more than others, are going to add up and make a really big difference.

We have a lot of time left to lose a lot of weight. This is one of the reasons why I love the conversation we're having this week. So the focus is on consistency, because you've had a couple weeks, right, to figure out the food plan. So hopefully you are as consistent as possible when it comes to following it. It doesn't mean perfect, but trying to be as consistent as possible. And the focus this week also on maximizing. I love maximizing.

Maximizing is all about all the other things you can do besides what to eat and when that absolutely adds up and will make a difference. We put together a 20 question checklist for you and a little explanation to go a little deeper into those questions. If you're looking for something a little bit more extensive in the file section, you'll find the 20 questions with 150 something different subsets of questions if you really want to get into it. Maximizing post is for whenever you're like, what more can I do? Or you feel like maybe you have restrictions.

Maybe you can't drink all the water because of whatever reason. Maybe you can't move your body because of whatever reasons, maybe you can't eat everything on the food plan for whatever reason. It's a way to kind of not, I wouldn't say offset is necessarily the right word offset the things you can't do, but they really are to highlight all the things that will make a big difference when it comes to following the food plan and losing your weight in a way that's not just healthy. And I know I've said this a million times already, but in a way you can maintain and

sustain in a way that you can maintain and sustain. Alright, so it is Monday, let's get into it. You will notice we are not as heavy on the information this week and actually moving forward. So prep week, obviously, there's a lot there. We know you have a lot of questions, especially about the food plan. You know, week one of fine tuning and perfecting,

we got into talking about some health issues. If you have diabetes, thyroid issues and whatnot. So quite a bit of information. This week really just focused on that consistency maximizing. We have that maximizing your food choices post today. We talked about journaling today. So how can you really get the most out of this program and process? But really moving forward, it's all about those guidelines each week. And then there's a lot of supplemental and supportive information. And this is where our guest experts come in. So

tomorrow, Dr. Paul Herkel is going to join me. We're going to talk supplements. I know some of you are really interested and some of you are not at all interested in that conversation, which is totally cool. We're going to talk to him about what's the real deal. So I love Dr. Paul. He's a naturopathic doctor. We have very real, frank, honest conversations. I'm not afraid to ask him anything and he's not afraid to tell me anything. We're not looking to disrupt each other. We're looking to learn and grow and to help people. So we

want to have real conversations. He has a background in supplementation and we talked about what's worth taking, what's not worth taking, what you want to look for, what's the benefit in it. And so there is this kind of old-school thought of, well I can just get everything that I need from my food and in an ideal world, that would be wonderful. But there are some things that also make that a little bit easier said than done. One is your digestive system, how your digestive system functions, right?

What's going on with your microbiome, just because you're eating good nutrient rich foods doesn't mean your body is absorbing those nutrients from those foods. There's also curating, like enough in order to get enough magnesium in your diet, for example, you'd have to curate everything that you are eating to make sure you're getting enough. And so we're going to get into talking about the benefits. We do not do any crazy wackadoos, supplements, fat burners, ketones, any of those. We talk about basic, basic needs supplements, supplements that if you are deficient in them can mess with your body's ability to not just focus on fat loss but

function at the most optimal level things like omega-3 right omega-3 things like magnesium vitamin D obviously is a big one we're gonna talk that microbiome probiotics prebiotics fiber vitamins, those types of things. So they can be a real game changer if you're deficient in them, but we do not sell them. We do not benefit from you taking them. It's not like, oh my God, I knew it. This program is too good to be true. We're going to have to buy all these supplements.

You're not. You're not. Then on Wednesday, I'm going to get to your questions. I don't know who Blueprint Brian Johnson is. I don't know what that is. I'm now going to get to your questions. I don't know who Blueprint Brian Johnson is. I don't know what that is. Now I'm going to have to Google it. I'm not sure what that is. On Wednesday, Sandra Elia, she is a food addiction expert.

She's author of the book Never Enough. I think it's over on my shelf back there. She's going to be joining us on Wednesday. So is it just habits? Is it triggers? Is it willpower? What is it? Or is it a food addiction?

So we're going to get into and have that conversation with her. And then on Thursday, you're going to get to meet our new guest expert, Dr. Jennifer Zelavitsky. She's an MD. So we're going to talk about her obviously health and wellness and weight loss, but she's also specializes in menopause. So she's going to be back later on to have that menopause conversation. We're going to have a conversation on menopause. We're also going to have a conversation on

andropause for men. And we're also going to have a conversation on hormones and weight loss in general. There's a lot to it. Everyone thinks hormones. They think like menopause, right? Estrogen, testosterone, whatever. There's so much that goes into it. There's your stress hormones, your hunger hormones, your sleep hormones. There's so much that goes into it. There's your stress hormones, your hunger hormones, your sleep hormones. There's a lot of hormones that are involved in your weight loss journey. So we're gonna have that conversation as well.

Okay, let me see if I can start going through some of these questions for you today. So it's gonna be a great week. So my point was, read over those guidelines each week because we are gonna start actually making changes to the food plan in the weeks to come. So this week is all about maximizing. Next week is going to be mindfulness. The week after that, we're actually going to start addressing those portions and getting into it there. And then we start making changes to the food plan itself, which is why consistency is really important right now, because it's that whole foundation of the program, because we want your body to get really used to what you are doing.

So it's just very familiar, it's learning to trust. And then really, so that when we start making changes, your body notices, your body notices. So pay attention to those guidelines, but you will notice as we go, it's not as information heavy. We give you the information, We're not going to stop doing that. But then it really just becomes about you showing up and doing the things that you need to

do. All right. Good morning. Good morning. Good morning. Rolling in off the weekend. Love that. Love that. I feel great. I love that feeling great this round. Things are moving and grooving. Okay. So still not still normal to not see any movement on the scale. Still probably really frustrating if that is even, hang in there, hang in there, hang in there. It will come, it will come. You should start to notice, and we have a post actually this week,

I think it's tomorrow talking about non-scale victories. We're gonna get into that conversation. So non-scale victories are all the other things you can, should, will experience that have nothing to do with the scale. So can, should, will experience that have nothing to do with the scale. So having better energy, sleeping better, just overall feeling better, you're feeling better in your clothes, having your clothes fit better, having your rings fit better.

There's so many, there's so many, we're going to get into more of those, but you should be noticing that your weight is either dropping or your body is changing. Lots of you talking about the weather. It is so cold. Oh my goodness. It's like minus 24. Yeah. I'm making chili again today. Probably will be eating lots of chilies and soups around here. This is why, you know, on a day like this, you might not feel like getting your leafy greens in. That's okay. Throw them into a soup, throw them into a chili. It gets hard to get your water in, so you might want to think about getting it in by way of a tea. I'm trying a new dandelion coffee.

So I stopped drinking caffeine coffee and I was on decaf for a while. And so my friend Sonia, I don't know why I have the spoon in it, but she started drinking this dandelion coffee. So I'm trying this today. It's not so bad. But getting your fluids in, you know, also what can help is you've boiled some hot water, right? And then you just kind of like let it cool off and then kind of drink warm temperature water.

Minus 43 with the wind chill. Yes, oh my goodness. Do we need fiber supplements, even with all the real food that you're eating? What a great question. I'm gonna talk to Dr. Paul about this. So I take a fiber supplement, psyllium.

It is hard to get enough fiber in our diet even when you are eating all sorts of nutrient rich foods, you've freaked with the skin on, vegetables, grains, and whatnot. Fiber we're learning is so important not only just for fat loss because fiber kind of attaches itself to toxins in your body and help pull those out where your toxins stored in your fat. Also really great for a variety of things like cholesterol and we're also learning more

and more and more about the importance of fiber when it comes to hormones especially when it does come to menopause. Um, so, so we're going to talk to, uh, him about that. Of course, bowel movements, obviously, but beyond, I think people think of fiber and needing to go to the bathroom rather than actually the benefit of adding fiber in your diet. Fiber is one of those conversations. I think we don't actually talk about enough in the program. So, um, I'm definitely going to be asking Dr. Paul about fiber.

Hi, Dave, good morning. Cheers to all of us picking up the pieces after the weekend off the rails and getting back on track today. Yeah, right back at it, right back at it. The weekends can throw you off for so many reasons, just off routine, going out and being social, wanting to have a life and stay up late.

Want to have a life and stay up late. For so many reasons, they can throw you off for sure. Where's Nicole? Hi. Happy 79th birthday to my dad, Robert. Hello. He's in the Philippines. I'm following your dad on Facebook. I'm living for all of his posts. Robert is one of our cherished members around here, 79 years old. Crushed the program, obviously.

He's done so well. I'm a huge fan of the program. I've actually had an opportunity to meet him. He's absolutely lovely. So if we can all wish him a happy birthday, maybe he'll be checking in. I'm not sure. But that just goes to show you ages, nothing but a number around here. We're going to

get into and talk about that. But you can just be as just as healthy if not more so at 90, then you were at 19. And I know we will get in and talk more about you know, how age factors and a lot of time age factors in because just the systematic disconnect from ourselves, right? The way if we're not managing our stress and and trying to get better sleep, you know, our bodies are breaking down on us but they don't have to. The loss of muscle mass as we age which again there are things that you can do to address that. Then you add dieting on top of that and that can be a recipe for feeling like it's impossible to lose your weight as

you get older. It is not. It is absolutely not. It is absolutely not. Good morning. First live this round for me. Hi, Colleen. Slow start to the round. Not sure why. Focusing on my water and food. Doesn't matter.

You are here. If you are feeling that you are behind, you are not behind. You are exactly where you need to be. We've structured the program where you can easily kind of pick up where you left off or if you're just getting started on day one today

for a variety of reasons. Now someone did ask on the weekend, why don't we let people join after the fact? Well, usually because we sell out to the point that we only have a certain number of people who are there to answer your questions in real time. And we don't want the turnaround time of that to be too long. We like it to be around an hour. So we only have so many people answering questions to serve as so many people asking questions. But one of the other reasons, because we do have our app, is because we all want to move forward together. Right? And

there is a bit of a timeline. People, when it comes to dieting, tend to leave things open ended, rather than understanding there needs to be a start and there also needs to be a finish to it as well. So it's really all just about trying to make sure as most people as possible are on the same page as we move forward following the conversation, keeping up in somewhat real time asking the questions and whatnot. And I really believe in the energy of that. Now, obviously if you're using the app that isn't as important, but it's all about the start and the end.

There should be a start date. There should be an end date and it's not about, you know, having it take you two years to complete the program. It's all about teaching you that the little things that you do each day add up, so every day counts. So there is rhyme and a reason to why we do that. My weight went up by 1.2 pounds, but I totally know why. Hi Melody, I had waffles and hash browns for brunch yesterday, which sort of messed up my lunch because I didn't have a do the late brunch. Any tips on dealing with the late brunch and how that would fit

into our food plan. It's like I mashed breakfast, fruit snack lunch together. You know, that works. It's so it's not ideal. It's that again, there's a rhyme and a reason behind the food plan, having that protein, having that fruit, having that, you know, and having all the snacks and whatnot. But every now and then, whether or maybe it's like an early dinner, right? You know, sometimes like Mother's Day, we tend to either do a brunch or an early dinner around that three, four o'clock

time. Sometimes that happens, especially sometimes you sleep in on the weekends. What happens if you sleep in to like 1130, right? You've missed breakfast and you've missed snack and then you're going straight into lunch. I wouldn't stress about it that much. I think what you did was great. You went out for brunch. Now, if you had gotten up early, if you got up really early and you're like, I'm not going to eat because I know I'm going to have a bigger branch. That's where I might would have had a

little bit of something to stimulate, start your day with some protein, stimulate your digestive system, maybe still would have had a fruit snack. It doesn't mean that you can still enjoy or indulge at brunch. Let's say it's like a really good brunch. They offer like a lobster or something like that. You're like, I want to eat all of it. That's fine. But you don't want to you want to have your digestive system stimulated going into that brunch.

So if you're up really early, don't wait. I don't not eat in anticipation of your bigger meal later, even if that means brunch. You will notice, like if you don't eat and then you were like, okay, I want to go and indulge. It seems like the minute you start eating, you get full really quickly. And that's because your digestive system is under stimulated. Whereas if you actually stimulating your digestive system, you can actually eat a little bit more and have it affect you a lot less. And so that's the only thing I would say about that. And I also wouldn't then, I wouldn't like under eat. Obviously, you didn't need lunch, but if you got that

first snack and your second snack and your dinner in there, that'll stimulate your digestive system. So if you did overeat, it signals, okay, there's more food coming in. So let's really work on that food that we just ate previously. So yeah, it's going to happen every now and then. I wouldn't stress about it. It's not going to stop you from reaching your goals as long as you're not trying to not eat before or trying to under eat after or like today trying to eat less. I would say that your weight actually is not due to the food that you had or didn't eat or whatever.

I would say it's probably up due to the salt. It was probably salty. If you had bacon or any processed meats, you know, the restaurants about face tend to really salt the food. So I'd probably say that's what it was. It could also be, you know, maybe you didn't get enough water in, maybe you had a busy day or whatnot, or even if you had a big brunch and you skipped your meals and snacks or whatever happened there, your weight could be up because your weight is actually about to come down.

Right? So it could be that as well. So I wouldn't think that having brunch, even if you overate it, it's probably more the salt, I would say, if it's still up today. I think it just fits, something like that fits in. So part of the part of the program is learning how to navigate things like brunch. We don't want you to not go out. And we don't want you to stop going out. We want you to figure out we want you to understand the choices that you're making throughout your life, you know, whether it's the weekend in a brunch or it's like a holiday that you're celebrating or a birthday or whatever. Like we want you to navigate normal life and figure out what works for you, what doesn't

work for you, what's happening mentally when you are consuming certain foods that you think that are like you're celebrating with whatever. Like we want you to be really aware. And so what's going to happen is you're going to have lost your way. And then you're going to go through your first Christmas, your first birthday, your first whatever your first, you know, whatever that might be. And so we're going to go through your first Christmas, your first birthday, your first whatever your first, you know, whatever that might be. And so we need to learn, learn to navigate. And like, so how did you feel after your

brunch? Like, that's where you have to go back? Like, did I, did I not eat leading up? And why? Or did I feel that he do I am I feeling the need to eat less today or punish myself because I feel like I over a why what's that about? Right? Did I overeat? Why did I overeat? Why did I overeat? Because it was just really fucking yummy and delicious and I wanted to eat it. So I did. There's nothing wrong with that either. There are special occasions. Tony and I are going to, we love restaurants. It's our thing. Restaurants and travel. We're

broke, totally broke. Otherwise, restaurants and travel is where we spend our money. It's his dad's birthday. And 79, I think, too. I think his dad's turning 79, just like Robert. And we are taking them to a nice Michelin star restaurant. And so I'm going to, I think usually we do a tasting meal. I'm going to eat all the things. Probably going to walk away eating too much, totally full and stuff. I'm going to get my money's worth.

I'm going to get my money's worth. I'm going to get my money's worth. So there are times when you're going to want to indulge nothing wrong with that. It's not going to cause you to gain weight, stop you from losing weight or anything like that as long as you get right back at it. So you can give depending on how you feel like, you know, be like, I want you to get to a place where a hashtag you maybe your weight is up today. Your eyes are so salty. You can't open them, whatever.

And you're like, why? Oh yeah, that was so worth it. That was worth it, that's it. And I move along today, right? So it's sort of like that, how to navigate it, what you're asking is not anything different you need to do physically. It's just like be aware mentally of what's going on there.

I wanna stop right here and take a minute to hear from our new sponsor. It's a good one and they are offering a promo code. So you're gonna wanna listen up. It's Joe good one and they are offering a promo code. So you're going to want to listen up. It's Joe Fresh known for great value. So you know you are getting quality for the price point. You know that we love that around here, as well as stylish everyday essentials. They want you to know that they have a new active wear collection that offers three new

support levels. So their everyday line is light support, buttery soft pieces, perfect for low-key activities. Their balance line is their medium support, perfect for things like yoga or studio classes that are made with soft fabric that's made to move as you move. And then their momentum line, you know what, come on, this name is amazing. This is their medium to high support level for more intense workouts, a fabric that helps you power through every rep. However you choose to move, Joe Fresh has you covered.

And here is the promo code. It is LivyMethod25. Just use the code when you check out online at joefresh.com or through the JoeFresh app. Be aware, I seem to get full faster now. Yes, when I'm eating, do we have to finish or walk away when full? Love the program. When eating, do we have to finish or walk away when full? Ooh, this is interesting. I love this. So we're going to get into this.

We're going to get into this. So next week, our week of mindfulness. And you can start this now. And if you're a returning member, get on this. You should be already doing this we have this thing called for mindful eating questions so the consistency is really important right now because of exactly what you just said you are noticing that you are getting full faster some of you are noticing that yet you are still just eating everything on

your plate because your sense of satisfaction is feeling full let me say that again your sense of satisfaction is feeling full. Let me say that again. Your sense of satisfaction is feeling full or you're serving yourself the food on your plate and you're noticing you're getting full yet you keep eating because in order to feel satisfied you need to clear your plate. Right? We're gonna get into that.

That's so normal because like a lot of a lot of people when they were younger were taught to finish their plate. You're gonna sit there and. That's so normal because like a lot of a lot of people when they were younger We're taught to finish their plate You're gonna sit there and eat everything on your plate and then you've been taught that's just how you know when you're done I will ask you how do you know when you're done eating and most people will be like, what do you mean? What do you mean? I mean, what do I mean? What do I mean? What do I mean? How do you know when you're done eating? Well, I just when I'm done my plate, right? So this is why counting and weighing and measuring, okay, it's one way to do it.

We're going to actually help you get in tune to your body's needs. I'm going to by the time you leave this, you're going to know if that is too much, not enough or just right before you even look at your food, before you even look at your food. So we have these four mindful eating questions. Again, don't stress yourself out. We're like you want to be consistent right now. That's all you want to do.

I'd rather you actually overeat than under eat. But they're called the four mindful eating questions. And what we're going to do is before you even eat your food, you're going to say, OK, this food has been served to me or as I'm plating it out. Am I hungry? Am I am I even hungry? Right. Notice, am I actually hungry before I eat dinner time? Am I actually even hungry? No, actually, I'm not even dinner time. I'm not hungry. It's lunchtime. No, I'm not hungry. Still gotta eat. Still gotta eat. You can have those token amounts if you're not.

And then when you and then if and then you say to yourself, if I was to eat all of this on this plate, how would I feel? And you're going to know, oh my God, it's too much or this is not enough or I don't know. Maybe you don't know. And this is where you will get into and you are born with this. You can do this. It might take a little practice if you're a little disconnected because you think about it. We're trying to not eat all day. Right.

We're trying to not sleep when we're tired. We become very disconnected from ourselves. And then while you're eating, now that I'm eating, how do I feel? What if I was to eat, you know, What if I was to take a few more bites? What if a waiter or someone came along and took my food away from me right now? How would I feel? Oh, bring that back, I'm not done.

Or, oh, oh, no, oh, I guess I'm fine, okay. And then how did you know you were done? How did you know you were done? How do you feel when you are done? And then 10, 15 minutes later, how are you feeling now that your body's had time to process and do? We're gonna get into that, but right now your body's had time to process and we're going to get into that.

But right now your body's your notice are still adjusting. You are noticing your portions are naturally becoming smaller. You are noticing you're becoming hungrier. Right, but fuller faster. So you might know, oh, when you're hungry, oh, I'm really hungry. And then you start to eat and then say, you know, you have a few bites. You're like, oh my God, I'm full. I'm full. Right. And or to Debbie's point, you seem to get full faster now. And your body your body's in tune

with how this is helping your body that routine of the food plan, right is giving your body what it needs. It's starting to get in tune with how much it actually needs. And then because you are focused so often on the food plan, this this program is a lot because it makes you keep your focus on yourself. You're getting in tune with that, which is really cool. And then we're actually going to be messing and changing our portions. We're going to get into that in the next couple of weeks. So right now I want you to be so routine with what you're doing. Work on being so consistent. Focus on maximizing all the other things that you can focus on that are going to make a difference. And then week three is all mindfulness. By week three, you're probably getting a little bored. You're getting a little bored and it's feeling a routine. Good. We want it to be boring. We want it to be routine. This is where issue, this is where you can get a real good handle on those

portions. And this is where also issues with how you utilize food. If you use food to cope, if you use food when you're bored. This is a great week for starting to work through that. Someone asked me, can you split your your your your can you split your dinner into two portions? Where was that? Can I split my dinner into two parts? I get hungry a few hours after dinner.

I'm awake a good five hours after eating dinner. It's not really about how awake you are after dinner, because as soon as it gets dark out, your body starts pumping melatonin through your system to kind of set the set the mood for your body to wind down and get sleep and your digestive system is also winding down because it wants to sleep after eating your breakfast, your snack, your lunch, your snack, and snack and dinner. I tell your body does not want any more food is interested in wanting any more food. What can happen though, if you are still awake, your body will like, Hey, there,

I see you're still awake. If you are going to stay awake, maybe you might might want to think about eating, but you're not going to stay awake, you're going to bed. And if you are to eat, then you are waking up your digestive system. So it's like breakfast, breakfast, right? It's breaking the fast after sleeping all night. That process of sleeping starts when your body starts pumping that melon when your cortisol levels start to drop, your body starts pumping melatonin through your system to set the stage for sleep. So your body's shutting everything down to get ready for sleep. This is why you don't want to eat at night.

And this is really important because when you, when you, it like sleep is the foundation of change. And so you need that sleep. And if you go to sleep with a belly full of food, you are really messing with that sleep and your body's ability to focus on repair, rebuild, regenerate, rejuvenate, and detox If you go to sleep with a belly full of food, you are really messing with that sleep and your body's ability to focus on repair, rebuild, regenerate, rejuvenate, and detox and fat loss. I saw a statistic the other day where getting enough sleep can increase your chances of

weight loss by like 55%. It's something insane like that. What you want to do is make sure... why are you hungry? After eating your breakfast, your snack, your lunch, your snack and snack and dinner, and making those food choices as nutrient rich as possible and eating the satisfaction. So what is it is it are you craving something salty, sweet, could that could mean you need more good fat in your diet could mean that you need more water, could need could

mean you need to make your food choices nutrient rich, could also mean that your weight is about to drop. So being extra hungry in the evening is a sign your weight is about to drop. So even more so you don't want to eat anything because you need that good sleep to follow through on your body releasing that fat. So just eat dinner enough to feel satisfied in the moment. And then and then sometimes sometimes sometimes what's happening with when it comes to like, how do you not eat at night is you have to just not do it. You have to just not do it because a lot of times, especially sacking at night is feeding into dopamine hits, right? Little bits of highness, dopamine, like you're anticipating you want the idea

of it. And we do that a lot. Every time you're scrolling through social media, it's dopamine. And we're not supposed to have so many dopamine hits in our day. And your body gets used to that. And so the only way to kind of like, to kind of break that is to just feel on feel the uncomfortableness of not giving in and then your body will stop expecting the dopamine hit you'll stop feeding into it. But it's just one and that's how you rewire your brain sometimes

rewiring your brain is yes, changing your patterns, changing your habits, changing your thoughts. It's also city is doing nothing. And sitting in that uncomfortableness of not feeding into that is a great way to break that is a great way to break that you'll notice a huge difference. So you will notice a huge difference in how you feel the next day after you don't eat at night. I struggle with food at night. I feel sick if I don't eat at night. This is the hardest part. So what is that about?

Why think about let's break this down. I feel sick if I don't eat at night. This is the hardest part. So what is that about? Think about, let's break this down. Why would you feel sick if you don't eat at night when the body we know is not interested in you eating at night? So what is going on there? Is it medication that you're taking? Right? Is it like, what is it? So that's not normal.

So this is something you want to be like, what's going on here? Why am I feeling sick if I'm not eating at night? Because I know you're eating all these meals and snacks, nutrient rich, you're probably eating better now than you ever have in your entire life. So what is that about? What is that about? Right? So this we want to figure out.

It's not what can I eat at night? It's why? Why am I hungry at night? What is going on here? What's going on here? What's going on here? I'm a nurse and I've been covering for Matley for the past year, which meant straight days, Monday, Friday. I'm going back to my old routine, 10 days and eight hour nights.

Yes, your body is going to... That is tough. Shift work is so tough. I mean, this is a situation where you want know, you want to if you're working at night shift, right, try to get that last meal at least three hours in before you sleep. So that's where you know, that's where the amount of hours before you go to bed or eat before you go to bed matter. Not necessarily at night because your body is not naturally doing that wind down process. This is why sometimes shift workers do take melatonin to help

their whole circadian rhythm gets all messed up, right? We do have a shift worker post. We are also going to talk to our sleep experts about this. Not... is it next week? Yeah, oh my god. Next week we're gonna do our whole sleep series. Dr. Beverly David's sleep psychologist is gonna talk about what's happening to your brain. We're not thinking about this and the choices that you're making when you're not getting enough sleep, how it's affecting your mood, all of that. Oh, the Globe and Mail has an article on dopamine detox today. I love that. We're also going to talk to Alana McGinn. She's going to talk to us about stress

and sleep and how to get a better night's sleep. And then Dr. Alinka Trejo is going to talk about how when we don't get sleep, how it affects our body and our hormones. So we're going we start that hormone conversation with her. When you're not getting that good deep and REM sleep, then and you're tired, the way your body processes your foods and utilizes insulin gets all messed up. It's pretty insane what happens to your hormones when you're not getting sleep. Now, you might not be able to get more sleep, but you can get better quality sleep. You might not be able to have less stress, but you can handle your stress better, right?

You may not be able to move your body in the ways that ideally you would like to, but there are ways you can move and things that you can do. And that's what maximizing this week is all about. That's what maximizing is all about. I kind of my time is up and I have barely gotten through these questions. I am continually talking to myself. Yes, because, okay. So if you think big picture, if you think big picture,

first of all, I love how the living method it's just systematic. Everything adds up, adds up, adds up. Big picture is for you to be so in tune with when to eat, what to eat, how much to eat after you have done and lost your weight. That's it. You just wake up, look good, feel good, go about your day, live your life.

Right. And we have a whole maintenance program to help you get to that. But that's it. It's learning to trust that you know what your body needs. You understand the choices that you're making and how your body's reacting and you know what to do if you do find yourself indulging. You don't starve and deprive yourself. Right.

Like where this is, this is the skills and the knowledge and the tools that you're acquiring. This is it's all big picture everything about the living method you will realize you may not understand it so much now. But it's all big picture. It's all big picture. It's all factoring into you not only losing your weight, but losing it in a way that you can maintain and sustain calm physically around food, your body's not going to feel the need to store it all back. Plus more just by eating like an apple after you're done, a piece of bread, right? Mentally being calm around food in tune to your body's food choices. Right? So this is we really are reworking how your body has come to

function physically and its need to store fat, we're addressing that and also your brain and just how it's wired in and around food and dieting and the choices that you make and your relationship with self and all of it. It's a lot so but we do it in a really systematic way. Will there be any discussion on grief and weight loss? I'm so exhausted. Yeah. Yeah.

So exhausted and doing all the things. I'm wondering if some of this exhaustion is grief dealing with the loss of my husband in March. Oh, yeah, absolutely. Grief broken down to stress. Stress it can like radically deplete your vitamin and mineral reserve. It's just like so draining mentally and physically. It's very draining.

It can mess with your sleep, right? It's causing it can mess with your cortisol levels. It can mess with your hunger in periods of time where you're just not hungry, other periods of time when you're overeating. Absolutely. We will talk about grief. I'm sure we're going to get into that a little bit with Sandra Elia. We'll get into that a little bit with Dr. Beverly David.

Grief translates into stress and absolutely it can be affecting you. We've all seen people who've lost people in their lives in the stress that happens afterwards. I'm trying to recoup myself just now. My kid's father passed away. It's going to be two years in May. And the stress of all of that and the grief of all that, even though he was my ex-husband, watching my children grieve has been the hardest thing

I've ever done in my entire life. Just gut-wrenching grief, sadness, and it takes a while, and that is just constantly on your mind. You're always in a hyper state of like, you're just, it's constant. You probably feel that. So this is where, what can you do right deep breathing exercises, you know, being mindful trying to do the things to get a better

night's sleep switching up your routine. So that's offset you're dealing with this really big heaviness of grief. What can we do to lighten that up and offset that and this is where maximizing comes in. This is also where the sickness post comes in like sickness isn't just I got the cold or flu. Sickness can be mental health, sickness can be grief, sickness can be any time where your your appetite is affected you can pull out that sickness protocol. And then the biggest thing is just being really kind to yourself in this journey,

kind and compassionate and understanding that some people will be dealing with some really big fields while also trying to lose weight. And there's nothing wrong with wanting to lose weight so we can look better. We can feel better. Right. And I think this is where this is a great program where if, if any of your, your grief, you are utilizing food to console, to cope to whatever that is. Um, this will help you work through that and also help you prioritize

and really be in tune with what you need to kind of, I don't want to say move past, but move through this in a way that's going to leave you healthier on the other side, right? The sadness is never going to go away. The grief is never going to go away, but our body's resiliency, it will be able to adapt. You'll be able to internalize it in a way that's not so stressful on the body. Right. You'll definitely get into that. We're going to talk a lot about a lot of things over the course of the program.

You'll find it's a very systematic nature where it kind of falls in line with the tweaks that we're making each week. If you haven't yet, we have a few great conversations. We've already had our guest panel talking about the secret sauce. You haven't watched that yet. you definitely want to watch that one. Dr. Dina Kara Schaeffer talking about overwhelm, how to get the most of the program, how to keep showing up for yourself, getting the right mindset. Dr. Beverly David talking about how your history, your past doesn't have to be

just your history and past with dieting, you're just your history and past in general tied into food. Again, Dr. Paul is going to talk about supplements. So that's where supplements, right? You're dealing with a lot of distress. You might want to be adding in some omega-3s, vitamin Bs and whatnot, because those can be very depleting. Magnesium is a big one. Sandra Elia talking food addiction on Wednesday,

and then Dr. Jennifer Zalawitzky on Thursday. We're going to get into so many conversations throughout the course of the program. I believe we do have like a program index in the welcome guide in the Facebook support group and in the app if you wanna check that out that talks about all the different things that we're gonna be covering

throughout the course of the program. Okay, I'm gonna be back tonight if you wanna join me. I hope that you'll have a fantastic first day to our second week of the program. Make sure you reach out anytime, let us know if you have any questions. If I didn't get to your question today, just pop it over on the question of the day page, the team will answer it over there. Have a fantastic rest of your day everyone and I'll see you tomorrow. Bye.