The Livy Method Podcast - Livy Method Day 22 - Fall 2024

Episode Date: September 30, 2024

Gina Livy's Facebook Lives from The Livy Method Fall 2024 Support Group hosted on Facebook. This is a recording of the Day 22, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:What’s Your Why and Introducing MindfulnessLet’s talk mindfulness and the issues that come upLearning to be in tune with your body’s cuesPractice the 4 Steps of Mindful EatingStruggling with the Boredom of The Food Plan?Food associations and the concept of connecting with how you feelWhy choosing to indulge is an opportunity to learn more about yourself Journaling and setting intentions sets you up for successUnderstanding your WHY and how you’re framing your weight loss journeyMondays are a great opportunity for reflectionThe importance of going through The Maximizing ChecklistThe foundation of Sleep & Stress and how it affects how your body functionsCatch the feeling of how you feel when you make choices that align with your goalsGina is writing a book on dieting!Lulu Hunt Peters wrote the first book on dieting and the concept of counting caloriesSugar cravings and why it’s not a food addiction Tips for Returning Members and the difference with each roundOur Guest experts Dr. Beverley, Dr. Olinca and Alanna McGinn will be joining us this week for the conversation on Sleep & StressTo 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. Dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton.

Visit Peloton at onepeloton.ca. Day 22 of the program. It is a Monday. It is week three. How are you feeling? How are you doing? Time to take a minute and assess your situation. I always suggest that at the beginning of each new week, pull out that maximizing 20 questions post. Just give yourself a refresher on all the things that you can focus on. You signed up for a 91 day program. You want to show up for all 91 days. You want to follow through. You want to finish. You want to work towards your goal. You want to have as many choices as possible fall in line with your goal. So you want to keep yourself in check. You don't want to berate yourself, get on yourself, but you want to keep yourself in check. You want to remind yourself why you signed up for this program. You want to remind yourself why you are doing all the things that you need to do each day to reach your goal. Okay. So I love this week. This week is called

mindfulness. Some people think it's hokey. It's not. Mindfulness is probably one of the most important elements of weight loss, being self-aware of the choices that you are making, being self-aware of how those choices affect you physically and mentally. So there's that kind of mindfulness. And then there's being in tune to portions. So we don't count, we don't weigh, we don't measure. So you might be wondering if you knew how the heck am I supposed to lose weight? So first of all, if you've been consistently following the food plan, consistently following the food plan, you should notice that your weight is dropping or you're noticing changes

in your body. You should also notice that your portions are naturally starting to decrease and decline. And some people are naturally resistant to that because you are just so used to portioning out the same amount of food and eating everything on your plate. We are actually going to start messing with our portions or adjusting our portions is probably a better word next week. And some of you are going to start to notice that you have food waste issues, food scarcity issues, and how some of you have just been taught to eat everything on your plate

regardless of the amount of food on your plate. And then this is really going to mess with your head as you start to put your meals and snacks together and you really think about the portions that you are providing for yourself. What you, for example, are packing if you take to work, do you pack a lunch every day and then you just eat everything in your lunch, regardless of whether you're hungry or not hungry? When you plate your dinner and the food on your plate, are you thinking about how much you actually need? Or are you just used to giving everybody the same amount and then everyone just eats everything off

their plate? Yeah, I know it's a lot, right? But we got to get into it. I want you to lose your weight, yes, but be able to maintain and sustain your weight. So always with the Libby Method, it's bigger picture. It's bigger picture. I'm thinking, I know you're going to lose your weight. It's just a matter of you showing up for as long as you need to lose your weight and reach your goal. I know that. I'm not worried about you reaching your goal. My concern is your ability to maintain and sustain in the end. And I want you to get to a place where you're calm around food. Physically, mentally, you can sit in a room full of your favorite food and not even bat an eyelash. Or if you choose to have it, you have it, you enjoy it, and then you don't trash yourself the rest of the day or punish yourself the next day.

You just eat it and move it along. That's it. Or you can have a bite of a donut or a couple bites of donut. And then when you've had enough, you've had enough. When you can have some chips rather than the whole bag of chips, where you can have one cookie rather than ending up eating the whole sleeve of cookies, because you're just in tune. Your body tells you when to eat. I'm hungry. What to eat? I want fruit. I want some protein. I want a steak. I want a salad. And then also how much to eat. I want you to know the very second that if you take one more bite, you're going to walk away feeling full. I do never, I never accidentally overeat. I always know the exact moment where if I eat a few bites more, it's going to put me

over the edge and I'm going to feel like I ate too much because I'm very aware of how I feel before I ate too much because I'm very aware of how I feel before I even eat. I can tell you if something being served to me is enough food or too much food, I can tell you exactly how I'm going to feel if I eat all that food before I even eat the food. That's how in tune I am. And you are as well. You are born in tune to your body's needs. It's just that we've learned to be disconnected when you've been taught as a child to eat everything on your plate. When you've been taught as a child to eat food that's good for you, but maybe upsets your tummy, you're taught

to ignore your body's cues. Think about dieting where you were literally taught to not eat when you're hungry, right? Like think about all the years of dieting, not eating when you were actually hungry. In fact, we do this all the time. We don't eat when we're hungry, we don't sleep when we're tired, and we don't drink when we're thirsty. So we've really learned to push away or ignore our body's cues. So it's all about just pulling it back and getting back in tune. You will notice with following the program as well, you're probably, when you're hungry, you're hungry. Like some of you probably could go all day long without eating because you trained your body to just not tell you because your body's like, what's the point of telling her she's hungry? She ain't going to eat anyway. And so with the living method,

you're probably noticing you're eating more food than ever or more often than ever. And you're actually hungry. You're eating all this food and you're hungry. What gives? But you'll also notice if you're paying attention, your body's going to start telling you when you've had enough and when you're satisfied. So four questions, four mindful eating questions, practice the shit out of them. You want to practice them so often, you're just like, fuck, I'm tired of asking these four questions because I want you to get to a place where you've asked those four questions enough. Am I hungry? How is this food before I even eat?

How do I feel now that I'm eating? What if I was to stop? What if I was to take a few more bites? How did I know when I had enough and I was done? And how do I feel walking away? I want you to ask so often. You don't need to ask anymore. It just comes naturally to you.

Some of you will have an easier time doing this than others. Some of you will get quite frustrated with the fact that you don't feel anything. Keep at it. Keep at it. This is the one week where people always circle back around and they're like, I wish I would have taken mindfulness more seriously. I wish I would have listened to you because I know some of y'all are still counting and weighing and measuring your food. And when we start making changes to the food plan next week, next week, we actually start making actual changes to it.

It's going to fuck you up. It's going to fuck you up. If you're still counting and weighing and measuring, you cannot count and weigh and measure your way into sustainable weight loss. You can't do it. You've tried it probably a million times. It didn't fucking work for you. It's not going to fucking work for you again. So if you're doing that, knock it off. And I say that with love. I say that with love. Alrighty, let's get into your questions. Okay. Okay. Okay. Happy Monday. Super excited for this week. I'm on my seventh program. I'm going to dive deep into this week and be aware of how I feel. I don't think I'm as in tune as I need to be. And for good reason. There's a lot of reason why we just disconnect, right? From everything.

So it can take a while. It can take a while to get into the habit of being back in tune. And sometimes being in tune comes with feels that are uncomfortable for us as well. This is where we really start to unravel some of the feels. So for example, this week three of mindfulness as well also deals with things like boredom. So when you've been following the food plan for this long, just doing what you need to do following that same food plan, which is going to change in the weeks to come, it can feel really monotonous. If you're starting to feel bored and you're like, well, I need new ideas or I need to switch things up or whatever, that's a good place to be. Now, you don't need new ideas and you don't

need to switch things up. Your body doesn't need that. You want that. Your body doesn't need new ideas and you don't need to switch things up. Your body doesn't need that. That is you want that. Your body doesn't need that. Your body just loves the routine. I said in the check in this morning, routine is the foundation of change. And you're going to, when you join us for our guest conversations, because we're really going to start to get into things in the weeks to come, starting with this week in our sleep series, that routine is everything to the body. When you're creating that routine, then the body can focus on other things. So that routine is really, really, really important. I totally lost my train of thought there because I was so excited about this conversation. Lots of first lives today, me too. I can't watch at work. Home today because of Truth and Reconciliation Day. Yeah, I want to take a moment to recognize Truth and Reconciliation Day. So I know we have members from all over the world. This is a day where we take time to reflect on the land that we live and our history here in Canada, which has been a little rough. So we like to take time to it is a stat holiday for

some of our members on our team who are off today in BC. But we all we all recognize this day here in Canada, wherever we are. So I just want to take a minute for that. Let's talk about, we have some big days, not that today is a day of celebration, but we do have some days where, and you will have some days whether you're celebrating or your mind is heavy or whatever that might be. This is especially where mindfulness comes in because you will notice how your thoughts and emotions, whether it's heavy thoughts or you're celebrating, tend to be at the forefront of your mind, especially when it comes to food and how we use food to cope. So that's another thing that we're going to be working on throughout the program moving forward. What is the takeaway today is this is sort of really where we

get deep with things. This is where we start to work through our issues that are deeper than the surface. This is when I talk about issues and associations tied into food and coping. This is where we really start to get into that because you're creating that routine. This is where it really allows all the other things to bubble to the surface. It's not the food plan. It's not what you are eating and when that is not it. That is like, that's like the bare minimum that that's going to be like physically what you're doing, but it's the rest of it really getting in tune with that and really unraveling those deep layers of the issues and associations. Have you used food to cope? How food, how food, what food means to you in your life and your relationship with food

is really what we got to get into in the weeks to come because we use food for so many things, to show love, to celebrate, to bond, to show we care, to enjoy. Some of you are really hardcore foodies. You're probably noticing a bit of monotony with the plan and the program. That's okay. Because once you get in tune to your body's needs, you're going to circle back and really be able to enjoy food in all the ways you did before without walking away feeling like, oh my God, I've ate too much and I lose weight. I got to do this. I'll actually be able to taste your food, savor your food, enjoy your food. So this is the week that we're going to get into this. I'm finally noticing and listening to my belly. Too much dinner on Saturday felt like crap the next day and slept like shit. Now to store that memory in my brain. Yeah. So I love

that you mentioned this. This is about associations to food. So we've made certain associations to food and we need to kind of unlearn those and make new associations to food. So this is what I mean. If you're a foodie, for example, you're going to circle back around to enjoy foods on a whole other level. And so it's not like we're going to stop using food to celebrate or to show love, or for those of you who like to cook or to bake or you know, that kind of indulgence in food. You do have to recognize if you use food to cope, this is a great opportunity to work through that. Some of you are going to notice that you eat out of boredom. You're going to feel like you eat out of boredom. You eat out of a variety of things, right?

And so it is really truly about recognizing that and then making new connections, making new connections. So, so, so yes, noticing, and this is why this is still not about being perfect. So really noticing if you do overeat, right? Not be like, oh, why did I do that? Or whatever. Just notice how you feel. Just notice how I feel. And then see if you could take it back in the moment. Where was there a point when you were eating, where you were recognizing, okay, if I keep eating, I'm going to feel full. So what I do, what I do is that I, I, I put down my utensils and I take, I sit back and I take a deep breath. That's when I know I'm done because then I like

gear up to go in for more. And every time I gear up and go in for more, I'm all, I'm walking away feeling like I ate too much. And this is this sometimes like pisses me off, because I'll be at a nice restaurant, and I'll really look forward to the food. And like, I'll be or I'll be really hungry. Sometimes when I'm really hungry, I get actually full quite quickly. Especially when they're at a nice restaurant, and the food is so delicious. But there was a point always where I'm like, okay, it's like my body is like, I, honey, we need to take a break, you know, but taking a break doesn't mean like going in for more. It means like, okay, we've,

we've had enough, we've, we've had enough. And so my body just does that naturally. And so that's how I know my cue. And sometimes I'm eating, I'm like, ah, man, this is so good. I want to eat more, but I do take a minute. Sometimes I do eat more. And this is what I mean by like, I will make a conscious choice that I'm going to eat this knowing full well that I'm going to walk away feeling full. I'm going to walk away. My belly's going to be full. I'm going to feel bloated. I'm going to be like, oh my God, I ate so much. So then when I, when I do that, cause it's hard to, it's hard, it's hard to not just recognize it in the moment, but carry that through.

So let's say I'm, I'm eating my, eating my dinner, whatever it is, my lunch, whatever it is. And I notice, okay, I think I've had enough, but the food is really good. So I'm like, I'm going to go in for more, right? Knowing I'm eating too much and then I'm done. And then I'm like, okay, I, I made a conscious decision to eat, eat to a point where I was overly full. Now I'm left with the feels. This is also an opportunity. So I'm left with the feels. Okay. Wow. Now, rather than saying I ate too much, cause you already know that you already know you ate too much. You made a choice to eat too much. It's not a surprise to you. You made a choice. You say to yourself, okay, that was delicious.

Yes, I am full, but that was worth it. Right? And then when you, let's say you go to a restaurant and then you overeat, you walk out of the restaurant, you're like, oh my God, I ate too much. You know, like, oh, I ate a lot. It was delicious. It was good. It was worth it. Right? Then when you're lying in bed, oh my gosh, I'm so fat. I'm disgusting. No, I'm not. It's not going to stop me from reaching my goals. I went out for a nice dinner. The food was delicious. I chose to overeat. That's it. End of story.

You get out the next day and your scale is up. Oh my God, I'm so fat. I'm disgusting. I'm never going to lose this weight. Why did I overeat last night? You overate because you made a choice to overeat in the moment. And so you just got to get back at it. So you don't say to yourself, I'm going to starve myself today. I'm going to skip all my meals and snacks today. I'm going to not, I'm

going to exercise my ass off today. No, what you're going to say to yourself, I went out for a beautiful meal last night. The food was so delicious. I indulged. That's it. End of story. That's it. And then you just get back to doing the things that you need to do. So hashtag worth it. So you got to train your brain to not go into the whole rigmarole of I overate, I did this, whatever. No, you made a choice. But being aware of what's happening in your brain. So if you choose to overeat, and it's a real fight for you, the whole aftermath of that situation, that's a testament to dieting. And that's why dieting is so detrimental, right? That whole berating yourself and then starving yourself the next day. That's an opportunity for you to learn. That's how your brain is wired. So you have to learn to unwire your brain. So indulging and overeating is a

great opportunity to learn more about your connection and association and relationship to the foods that you are eating. So I love when people are feeling really great and then they overeat and then they notice it and then they're aware of that. Again, it's a great opportunity to learn. I have not been doing as well this program as the first where I got to go all not nothing too much has changed in my life, but I'm not as mindful. So if you're a returning member, right, you crushed your first program or whatever that is, it's, it's the first time you do the program, it's a very physical experience because this is the first time you're seeing the food plan. You're making all these changes.

You're noticing what's going on in your body. Second time around, definitely more mental because you know what you need to do with the food plan. That's why you got to come at it with fresh eyes. You assume you're taking a lot of assumptions with things. You know you can lose the weight or you've lost the weight. So you're like, oh, you know, like maybe you reached your goal, but you've decided to lose 20 more. It happens all the time, right? People come in for, I'm going to lose 20. They lose 20. Then they realize they could lose 20 more. People tend to underestimate

the amount of weight that they can lose in the program. So they set lower goals, but you'd know you've lost it. So, oh, I know I can do it. So I'll just get, you know, it's only week three of the program. I know I can lose my weight. So maybe you're not as diligent in doing all the things. Also, it could be like, you feel like you've been at this for a really long time. That's another feeling. You've been at dieting a long time, not necessarily dieting this way a long time. So for a variety of reasons. So what can you do about it? What can you do differently? Set your intentions each day, end of day reflections. That's a really tough thing to keep up day in, day out. I have such mad respect for people who do it all the way through the

program. It's a hard thing. Do you guys buy the journal? Are you still using it? Or did you quit after the first week? Right? Are you still using it? It is a known fact that journaling, setting intentions, end of day reflections, like putting pen to paper helps you keep yourself more accountable, more in line, and you're more likely to continue the things that you are doing when you are journaling about them. Same thing, whether you're taking time out in your mind, same thing, but journaling is actually, there's studies behind journaling, but it's hard to keep that shit up for all 91 days. It's hard to set intentions and day reflections for all 91 days, right? It's hard to you framed it a different way. So it's 91 days. You want to have a really strong why, maybe your why has changed. So what's your why for this program? So your why was why you signed up the first time. Now that you were successful, what's your why this time? You really have to have a why that really resonates with you.

Maybe take stock of sort of where you come from, right? What you work through, where you are now, and what you need to work through moving forward. So have a very clear idea of what the things that you need to work on moving forward. Then also how you frame it, right? So sometimes people can look at it like a course. Maybe it's a weight loss program. You want to look at it like that, fine. Some people might look at it as a course. There's like, there's a book, you know, there's videos, there's homework. Maybe it's a journey in self-discovery.

Maybe it's a project. You're the project. Not that you need fixing, but you look at this as a project where you are prioritizing yourself, just like you would take on a project at work. You are prioritizing it. There are things that you need to do to accomplish your goal. Maybe it's an adventure. You don't know what the fuck is going on, but you're here for it. You're still showing up every day. So really understanding your why for this round, how you're framing it this round, taking time to just meet yourself where you're at this round can help get you in that mindset. And then what can I do support wise? Right? Did you do have the book? Like,

have you written like, are you journaling? Are you setting intentions, end of day reflection? Are you using the app, right? Using the app for 91 days, that will keep you in line, right? Tracking all the things that you're tracking. Are you pulling up the actual graphs inside the app to really see and like approach your journey in a whole different way? So just some tips there. Food for thought for you there. Food for thought for them. New year, new me.

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Whether you're in your running era, Pilates era, or yoga era, dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. I had a weird weekend of not eating amazing, but it is what it is. Today is a new day and I'm so ready to follow to the T and feel amazing eating on plan. Yeah, it's Monday. There's always feels about the weekend.

You've either crushed it and feel like a rock star or you feel like your weekend was a wash. Whatever. It's not going to stop you from reaching your goals as long as you keep showing up. That's it. And like I said, there's so much to be learned from it. If you are still in the berating yourself because of what you did on the weekend, you're not, go deeper, go deeper, right? Berating yourself, getting on yourself, yelling at yourself, punishing yourself.

That's not, that's not it. That's not going to get you, that's not going to create change. It's not going to get you to do shit. It's not, but really going deeper and owning your shit, really owning it. Right. And being like, okay, this is what I keep doing. Why do I keep doing that? Not, but like, not, why do I keep doing that? Literally, why, why do I keep doing that? So on Friday, I was like, okay, I'm going to stay on plan this weekend. I'm going to do all the things. And then what happened? Right? So maybe something unexpected happened. It threw you for a loop, right? Like even understanding that, sometimes I talk to people and they're like, oh, I don't know what's wrong with me. I just don't

got my shit together and whatever. And then I started talking to them. I remember I talked to one woman and I was like, well, maybe, maybe it's let's, let's break it down. So the 20 questions, first of all, let's talk about the maximizing 20 questions for a second, because that was created through all the conversations I've had with my clients and all the different kinds and all the different ways that I pose questions to them to try to kind of figure out where they're at and understand where they're at and what they're dealing with. And so when I work with my private clients, I really try to understand what's going on with them. This wasn't a private client. This was a client who was really struggling in the program. So I set up a time to meet with her behind the scenes. And I do that every now and then. And I was like,

okay, let's break it down. So we went through the food. I'm doing all the food. I'm doing all that. I'm like, okay, great, whatever. I mean, let's talk about stress. Are you stressed? Nope, I'm not stressed. So on a scale of one to 10, what's your stress like? I don't know, one or two, I'm not stressed at all. And this was during the pandemic. And I'm like, okay, so it's, you know, we're having a pretty hard, like pandemic, it's pretty stressful right now. And you know, you're home. Yeah, I'm home with my kids. Well, I'm not stressed. I'd be home anyway. I'm a stay at home mom. So I'm, I'm not stressed. My kids are home. I said, okay, but you, there are like, you know, are you not stressed for your kids? Like your kids can't, you can't take your kids anywhere. Your kids can't see, you know,

friends, you, um, you know, you, are you worried about other friends and family and what's going on in your, you know, so you back up the situation there. Yes, she's got three kids. They're also trying to sell their house at which the pandemic effect is selling their house. And her husband like had lost his job or something like that and was looking for another job. And so like it was, it's, there's a lot, you start to unlayer. And then at the end of the, my point is the end of the program, she was like, oh, holy shit. Yeah, I guess I am actually really stressed, but she was in denial and been like, no, I'm fine. I'm fine. Because I'm at home. And I you know, be home with my kids anyway. And when you when you go deeper into it, right, another woman I talked

to, same thing. No, I'm not stressed. She was doing the program. She was going to school for nursing, plus had a job, just got divorced and was raising like three kids on her own. And I was like, wait, you're not stressed? But it wasn't until she said it out loud that she realized how stressed that she was. So we are actually going to talk about stress. We're going to talk about sleep this week. Sleep is a big conversation. You may think, well, I sleep fine. It has nothing to do with my weight loss journey. Sleeping fine is one thing, but getting really good quality sleep is another.

Sleep is like, sleep I think is the new foundation of health and wellness. We're going to talk about sleep and stress, how it not just affects the choices that you're making, but also affects how your body functions, especially when it comes to hormones and really how it's all connected. I know there's a lot of you want to really dive into that menopause conversation and I'm working on the fine details of our menopause add-on. It's going to be available in the next couple of weeks. We'll have an opportunity to dive into that, but we're also going to talk about hormones in the actual program itself and how sleep and stress affect your hormones, especially in menopause, perimenopause, menopause and postmenopause. So we're going to get into that foundation of sleep as well. Well, that was a big tangent. I went off on that. Um,

good morning. I made it. Got home last Eve for my mom's. I needed a mental break and she needed mental support from a family member, but I stuck to the plan. I'm in the background today, so I have good day. So have a good day losers and enjoy the weather here in the GTA. Hi, Victoria. Hello. Hello. Hello. Hello. Great. That's a massive non-scale victory, right? Being in a like emotional state, um, needing some mental health break, um, visiting your mom also, um, that would have been like, that would have been a recipe for indulgence. Maybe open some wine, have a treat, do whatever, that you feel great today and really glad that you didn't. So really hold on to that feeling

that I was maybe having a really hard day yesterday and I didn't indulge in a way that I normally would or would make me feel awful. I went out with my best friend this weekend. She is not drinking because she is dealing with some health issues. And she's really on a mission. She's had a lot of stress in her life for the last few years. And alcohol, she has been advised by her doctor to take out. I am also. I've had a stressful couple years.

And it's time that I get real serious with my health. Not that I wasn't serious about it before. But there was a lot of other things that I was prioritizing and had to. Sometimes something has to give and it's you. And so I didn't maybe manage the last couple of years the best I possibly could in terms of my health and wellness. Anyway, my point is, so we went out this weekend. We have so much fun when we drink together. We do. We have the best time when we drink together. We went to the Canadian Songwriters Hall of Fame. Oh my gosh. Hi to everyone I met there, by the way.

Man, what a great night. It was like a concert setting. It was, it was like, it was, anyway, I won't get into it. It was fabulous. It was such a great night. There was free alcohol, right? And we were sitting with like rock stars and like it was just so fun. But we didn't drink.

We didn't drink. We didn't drink. We drank soda water with cranberry juice. We put it in a wine glass. They kept giving us these big like plastic things and everyone else is walking around with wine glasses. I'm like, no, can you give me a, give me a wine glass, a wine glass at least. And then we skipped the after party because we were tired. And then the next day we went golfing and we love to have a few drinks on the golf course. Anyway, it was hard in the moment.

It was very difficult in the moment because together we have such a great time when we drink and we're both not drinking. But here's what I tell you. We had a great time. We're still fun even when we don't drink. But it was very difficult. There were so many occasions where we would have just loved to have grabbed a drink. And sure, like we were like, oh my God, if we were drinking, we probably would have gone to the

after party. We probably would have been partying with rock stars. We would have had the best time. It was hard. I'm not going to lie. It was hard to not drink. But man, let me tell you, I feel fantastic today. I feel fantastic today. I'm really proud of the fact that I feel amazing today. So, but, but it is so different. So this is where I'm saying, whether you, you going to do something like, you know, visit your mom, where maybe you would indulge or visit a friend where you would have some drinks or go out for dinner where you would normally, whatever that is, and you make it through that, make it through, that's the word I'm using, really hold on to how you feel the next day and be really proud of the fact that, hey, I did that. I did that. And I feel really fantastic about the choices that I'm

making. It's really important to shift all the berating that you used to do into really being proud of yourself. When you are proud of yourself, you're more likely to continue to do the things that you need to do. Oh, I didn't want to catch the show on CNN last night and the segment on dieting and Oprah, all the fad diets she has done over the years, all some forms of deprivation and non-sustainable. We need to tell her about Gina. Oh my God. I would just love to get my hands on Oprah and a few people. So I am writing this book. I am writing this book. I'm writing this book on dieting. And I've been, so if there's a chapter I'm working on that talks about the history of dieting, and it's really fascinating because I've been doing a deep dive

into where dieting started, especially calories in versus calories out. And the first number one best-selling book was written by a woman, and it was written by a woman, and it was interesting. I'm trying to find, let me read it. I'm trying to find here. Lulu Hunt Peters. It was written in the early 20th century, 1910s to 1920s. She wrote the book Diet and Health with Key to Calories. So she's the one who basically came up with calorie counting. And she was like a food scientist back in the day.

So she was ahead of her time, like went to university, all of it. Super smart lady. She's the one who encouraged dieters to treat eating like a numbers game. This is how it started. She introduced the concept of viewing food in terms of caloric value, encouraging dieters to treat eating like a numbers game. But here's the thing. She also believed that if a woman was unable to maintain and sustain her weight, that she was like ungodly, that you were sinful. You were sinful if you were unable to control yourself around food. It's so fucked up. It's so fucked up. So beyond just calories being math, the whole idea behind it was fucking sucked from the get-go. It sucked from the get-go. The diet industry has not

gotten bad. It started off bad. And then calories are introduced during the war for women to restrict the amount of food they were eating for themselves so they could save it for the men and the children. So you were put on a calorie restricted diet when there was a food shortage, so that you there would be more leftover for for men and children. So the whole, the whole like, it's not just the dieting that we know through the Oprah years, for example, like the history of dieting and especially calories in versus calories out was messed up from the get go was messed up from the get go. So man, this shit with diet, it goes deep. It goes so deep. It goes so, so deep. Um, I was so rigid with the

program that I crashed. I need to pick myself up and I am struggling. My relationship with food is not good. I am nervous around food for some reason. The program is easy to follow. I am struggling. My relationship with food is not good. I am nervous around food for some reason. The program is easy to follow. I am that sugarholic who is trying to stop. It's not a small taste here and there. It's binging on sugar. Today is a new day. Okay, so let's break this down. So I love that you're owning this. This is great. What are you struggling with? So that's a big one. We're going to get into it, Dr. Beverly David, in the weeks to come. Struggle is a big word, right? So let's talk about like defining it. So it sounds like, you know, when she talks about the cognitive behavioral model, you have some

emotional, behavioral, right? Some physical things going on. So sugarholics, you have to be mindful of this because I'm going to be real honest with you because the whole addiction to food thing, it's a bit of a, it's an interesting space. The who's who in obesity research do not believe in food addiction. They do not. They do not believe in food addiction. I'm not sure where I sit with it. I think there is an addiction in a sense in the way that we utilize food to cope, but there isn't a it. I think there is an addiction in a sense in the way that we utilize food to cope, but there isn't a physical addiction the way there is with alcohol and the way that there is with drugs, for example. That's the true addiction, which is why the Canadian Obesity

Society doesn't recognize food addiction. That doesn't mean that you don't feel addicted, but for example, your body doesn't need sugar. So a lot of times the addiction to sugar is a combination of habits, copings and triggers and, uh, cravings, right? So you see sugar, you want sugar, you have sugar, you want more sugar. If you're dehydrated, you're craving sugar. So you have to kind of break it down and be like, which can make it feel like you have a sugar addiction, which can make it feel like you have a sugar addiction. So you um, so you want to make sure you are addressing all of those things, right? So it could also be, um, you're nervous

around food for some reason. So this is a, that's a lot to unpack, right? I mean, this could go back really far in the suit. This could go back to childhood and your relationship with food where you like, is that sugar addiction? Maybe you were, you know, what, like give them, you know, you hurt yourself. Here's a lollipop, right? You're screaming. You want your parents' attention. Here's, here's a treat. Shut up. Go eat your, like, just be quiet. Eat your food. Do you know what I mean? Like, here's a treat for you. Um, that type of thing, bribing your, like who knows what it is? You could have something darker associated to that as well. So really unpacking why you're nervous. Um, I don't think it had to do with, I was so rigid with the program that I crashed.

So I think it's mindful to be like, I was so rigid with the program that I crashed. And then you say the program is easy to follow. So it doesn't really go together, right? I was so rigid. Like think about it. I was so rigid with this program that was easy to follow that I crashed. So what, what was that about? So there had to have been a trigger of some sort. There had to have been a trigger or what was going on in your life. Like it's not the program that was so easy to follow. That's not why you crashed, right? That's not why you crashed. And this isn't me saying, oh, it wasn't my program causing that. It's not the angle that I'm coming from. It's trying to figure out what

is going on here. I really define that. So I need to pick myself up again. So you just need to get back at it. You don't have to pick yourself up. We just got to continue. You recognize that you are working through some things here, that it is more than just the food that you are eating, that there was way more to it and there's some stuff you want to unpack. Right? So just kind of framing that and recognizing you didn't crash. You're just,

you're, you recognize some things are popping up that are making it more difficult for you to follow. That's it. Nervous around food is really interesting. So this is sort of where you kind of have to be in the moment and be aware. So if you can think back to circumstances or more define what is it that's making you nervous? Is it like you're nervous to eat bananas and carrots kind of nervous? You're nervous about like overeating, you're nervous about messing up? Like what is that? That's that work, maybe journaling sort of like how you're feeling. So what you could do is layer another layer to the four questions. So beyond just, am I, how am I, am I, before I sit down and eat this food, am I hungry?

Right. Assess your hunger situation. You still need to eat if you're not hungry, but assess your situation. And then be like, how would I feel if I eat this food? And you could also say, how am I feeling about eating right now? So that can be a question that you're asking yourself before you even eat your food. Not just am I hungry? Yes, no, whatever, maybe so. Or how would I feel if I eat all of this? How do I feel about eating right now? Right? Like whatever question you can, and you can, you can, you can, you can make up your own questions or add more

to really get into sort of your particular issues that you're dealing with. Right? So maybe take that time, um, to really, really, you know, get into it and ask yourself, you can also ask these four questions when you're having sugar. So it'd be like, okay, I can have sugar, allow myself to have the sugar. Like, listen, follow the things you need to do on the program and have the sugar too. Right? Like maybe you need to do that right now. Like sometimes it's allowing yourself to have the sugar when you don't allow yourself to have it, that can really mess with your brain. So be like, I'm going to still follow the things I need to do and allow myself to have the sugar.

And like, then you can deal with that. You don't have to deal with the sugar thing right now today. Just have it if you want to have it, but still do the things that you need to do with following the print. It's not one or the other. It's not one or the other, right? So still allow yourself to have that sugar. Ask the four questions when you have the sugar. Ask the four questions when you have the sugar. I'm going to allow myself to have the sugar. I'm

not going to focus on that right now. I'm going to focus on the things that I need to do. The extras are extras like the sugar, but I'm still going to ask myself the four questions. Before I eat the sugar, am I hungry for it? How do I feel about eating it right now? Right? How would I feel if I eat all of this right now? And then maybe you choose to have it? Okay, I'm having this, right? How am I going to feel if I eat to eat a few more bites? How would I feel if I stop eating right now? Right? When you stop eating the sugar? What made me stop eating the sugar? right? How do I feel 10, 15 minutes later walking away? So just be that same awareness, that mindfulness. So you can be

mindful about the sugar that you're consuming. You don't have to just cut it out cold turkey. It's a process, right? You're not necessarily going to work through these kind of feels, you know, struggling, right? Crashing, struggling, relationship with food isn't good, nervous around food. Like, first of all, I love that you shared this because I think this really highlights that it's just so much more than what you are eating and when. Like, this is what I mean when I say it's so much more than what you are eating and when. Like, to the point, food plan is easy to follow. It's the rest of it. And then we need to normalize this. We need to normalize this because everyone will struggle in their own way. And that's why really getting to the bottom and

defining it, unpacking it, unraveling it so you can actually work through it. But it's not something you're going to work through in one day, right? Today is a new day. Today is a new day. So let's focus on that. So what can you do to set yourself up for success? What can you do to support yourself? What can you do to be more mindful about the process? So that is the task this week. That is the task this week. Speaking of being mindful, I told myself I would be mindful about the time that I go on here. Can we talk about round three? I have other members described round three versus round two. Okay. Yeah. First time is a real mental game. Second time, sorry. First time is real physical, right? Just foods. What am I doing? Body changing, trying to get in tune with portions, all of that. Second time, more mental.

You know, you can do this. You've been here before. You assume what worked for you last time or certain weeks going to do this time. So maybe you're not as diligent certain weeks because you're waiting for other weeks. You have less weight to lose. You're feeling more confident, right? So it's a more mental game. Because you've got the routine of the food down, like that becomes so routine. Each time you do the program, it becomes more routine, more routine. It really allows more layers to start to unravel for you to go deep. The third time around is a real mind body experience. It's just, it's really involving all three and connecting and bringing it all together. And then I find moving forward from there becomes a real individual journey. This is like, you got the mind, you got the body.

This is where you just, you keep unraveling, you keep building, right? You keep working on leveling up your health and wellness while going deeper into your issues and associations and whatnot. And this is where you really make it that really personal experience. For those of you who stick around longer because you have more weight to lose or you have more issues around food, right? I mean, it's different for everybody, but that's very typical, very typical. That's why the routine is the foundation of change. And so once you really get into that routine, whether it's your first program and you're finding the routine now,

so week three is where these issues start popping up, or it's your third program and everything is really routine, right? That's why routine is so important. Oh my gosh. Okay. I could talk forever. I know I didn't get to a lot of your questions, but just pop them over on the question of the day page. I'll put them over there. So what's the takeaway for today? This is when shit gets real, right? You've been laying that foundation last couple of weeks. This is where we're continuing following that food plan, but this is where the mental part of it comes in. This is where we start to dig deeper, level up more. This is where we start to understand that weight loss is way more than what you were eating and when. Yes,

that's still really important. This week, we are introducing our sleep series. Dr. Beverly David, clinical psychologist, is going to talk about the psychology of sleep. Yes. Game changer conversation tomorrow. Dr. Alana McGinn is going to join us. Sorry, Dr. Alana McGinn, sleep expert is going to join us on Wednesday, talk about sleep hygiene. And Dr. Alinka Trejo is going to join us on Thursday to talk about how getting sleep or lack thereof is going to affect your weight loss journey physically, and also your hormones as well. You may think, oh, I sleep fine. I don't need these conversations. Like all of our conversations, they're not going to be what you think. They're going to be the conversations you didn't know you needed. Sleep is such an important conversation when it comes

to not just your health and wellness, but your weight loss journey as well. So a lot to work on. Work being consistent with following that food plan, maximizing, asking those four questions, that mindfulness. Again, it's not meant to overwhelm you. It's to bring awareness to the fact that this is so much more than what you are eating and when, which is why you are going to lose your weight in a healthy, sustainable way. You're going to lose your weight in a way that's healthy for your body, also healthy for your mind, and in a way that you're going to be able to easily maintain and sustain. That's the goal. Okay. I got to go. I'll be back tonight, 7 p.m. If you want to join me then. I will see you then. Otherwise, have an amazing day. Remember,

you can also download and listen to this by way of podcast over on our Living Method podcast as well. Have an awesome day, everyone. I will see you later. Bye. Whether you're in your running era, Pilates era, or yoga era, dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals.

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