The Livy Method Podcast - Livy Method Day 22 - Fall 2025

Episode Date: September 29, 2025

Gina Livy's Facebook Lives from The Livy Method Fall 2025 Support Group hosted on Facebook. This is a recording of the Day 22, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodfall2025.In this episode, Gina focuses on the importance of mindfulness over micromanaging when it comes to portions, progress, and patience with the process. It’s not about numbers on a plate—it’s about whether you’re truly satisfied in the moment. She explains why sustainable fat loss is more than just seeing the scale move, and how tuning into your body, slowing down at mealtimes, and trusting your instincts are all part of the mental shift that makes lasting change possible. If you've ever wondered what progress actually looks like or felt unsure about your portions, this conversation is for you.To learn more about The Livy Method, visit livymethod.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 for 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. Hi, everyone, day 22 of the program.

I'm just trying to get this elastic out of my hair. I did a Tai Chi workout this morning. I am St. Lucia at Body Holiday, so here to do some team building, to do some site checking, and to have a little bit of a holiday. And yes, I'm still working because that's kind of how I do it. Every now and then, just like you, I find myself away, but there's no reason why I can't show up. I'm excited to be here today. I'm just getting things sorted like this elastic out of my hair. And let's see. So hopefully we'll have no issues going live today. They did say that they'd

have a Wi-Fi extender, but we can't seem to find that at the moment. So hello, hi. How was your weekend? Happy Monday. How are you feeling? I got any questions about this week. Let me know this week is all about mindfulness, which is really interesting. Let me just talk about that for a second because I'm at this place called Body Holiday. And their whole kind of like thing is give us your body for a week and we'll give you back your mind. And here I am in yoga classes, Tai Chi classes, all the classes. And I keep thinking about the next thing I'm going to do.

Well, I got to take this photo or get this for social media or, oh, this would be a good idea. And I used to have this thing where I used to say, just for today, do not worry. And it's all about being in the moments. and making choices in the moment when you're really feeling the energy of that and knowing this is the right thing, this is the wrong thing, this works for me, this doesn't work for me. This is something that I do with. Every time I make a decision in my life, I say, how do I feel? How would I feel if I do this?

How would I feel if I do that? And then I always go by my gut, my instinct, my intuition. And that's really what this week is all about. It's just practicing that gut instinct. It's practicing that intuition. So, especially when it comes to the four sets of mindful eating, you are never going to count and weigh and measure your way into sustainable weight loss. Sure, counting calories, measuring your food, that might help you lose the weight, but that's,

it's not going to help you be able to maintain and sustain your weight. And we talk big picture around here, how everything you do is assuming you've already lost the weight and feeding into being able to trust when to eat, what to eat, and how much to eat once you've lost your way. And that's about being in two. And when it comes to our portions, a lot of us are messed up from spending years and years of time dieting and not understanding that your body's needs actually change every day. This is one of the reasons why counting calories doesn't make any sense. One day you might be hungry and then the next day not hungry at all. So this is why portions are always what they feel like and never about what

they look like. So one of the things that people are talking about this week and I know I covered in the check-in this morning is being concerned about not eating enough food. And as long as you're eating enough in the moment to feel satisfied and you're not purposely trying to eat less, chances are you're getting enough. And when it comes to the protein that I talked about this morning on the check-in, it's the same thing. Everyone's talking that you need protein, you need protein. The reason why they're talking about that is a couple of things. As you get older, your muscle mass tends to decline. And not because your metabolism is slowing, but just because we tend to be not as active. And so when you're losing that muscle mass as you get older, when you eat foods,

your body converts them into glycogen, stores that in your liver, in your muscle, and in your fat. And when you no longer have the same amount of muscle, more and more get stored in your fat. Then you add on dieting on top of that. So years of dieting where you force your body to burn fat and it uses the fat. And then this is why it basically immediately reinforces that it needs the fat. You forced your body to use the fat. Your body's like, oh, I guess we need this, which is why you gain it all back plus more every single time. And that's also the difference between fat loss and weight loss. We're all about give the body what it needs so it no longer feels need to store fat and then help it focus specifically on fat loss. And that's why when

you're losing weight with the liby method, you'll notice the difference between fat loss and weight loss. Weight loss, yes, some fat, also muscle, water weight, whatever. Fat loss is where we're going for fat, not the surface fat. And that's where the lifestyle changes come in. It's also where you'll notice that you'll lose it in layers. So you'll lose it everywhere as opposed to you might have done a diet before. You lost a lot in the beginning. And then and then it got harder as you go, but you lose it in certain areas, like your face, your boobs, your butt, wherever. With the living method, you'll know it's all over. So that's a difference between fat loss and weight loss. So mindfulness this week. This is not a do nothing week. This is not a do nothing week.

This is not like just follow the food plan and do nothing. Yes, be consistent with the food plan. Yes, maximize, right? Like work on your sleep. We're going to talk about that all this week. Manage your stress. We're going to talk about that too. Make sure you're moving your body.

Make sure you're doing all the things you can. And then, yes, be consistent when it comes to following the food plan. But the mindfulness is more internal. It's more being self-aware, taking the time to before you ask, how is this portion for me? Am I even hungry? Am I even hungry? Or is it just because it's five o'clock? and this is when my family eats.

And I just serve on my plate the same amount of food for every person in my family. And then you were raised to eat everything on your plate. So then you just mindlessly eat everything on your plate. Right. So am I even hungry before I even eat? As you're starting to eat, am I noticing any effects of eating? Right? Am I starting to feel full?

What if someone, what if I was at a restaurant right now and someone came and just took my plate away? Would I be like, whoa, I'm not done? or would I be like, oh, I'm okay, right? How did you know you were done? And this is a big one, because what we're going to do next week when we actually start to adjust portions, and some of you are going to notice your sense of satisfaction or having enough is literally just eating everything off your plate.

It's all up here. In order for you to feel like you've had enough, you have to eat everything on your plate. And then how you feel 10, 50 minutes later, this is really important because we can eat so fast, that our body doesn't even have time to register what we've eaten. And this is why we just eat everything off our plate. We walk away.

Oh, my goodness, I'm so full. Why did I eat all of that? And so it's bringing awareness. And if 10, 15 minutes later, you feel overly full. Like, you should be able to eat and walk away and not feel like you've eaten anything. So if you have to undo your pants or you need a nap or you feel tired or feel any kind of physical ways, chances are you've probably eaten more than you. you need. And so what do you do about that? This is where you're like, okay, let's back it up to

how did I know that I was satisfied? What are some of the cues? So for me, we're at dinner last night. So we're at dinner last night and it was a buffet and it was so great. And we were kind of not really hungry. And the last couple of nights, we were like, we ate late and we're like, it messes with their sleep. We don't feel good. Why are we doing this? And so we got to dinner early last night at 7 o'clock because that's when the restaurants opened up here is a buffet. And I was like, I'm just going to grab something light. But the food was so good, we all walked away and were like, this is way too much. And so as we're sitting there and I was like paying attention knowing that that was too much for me,

there was a point where I'm like, okay, I feel really good right now. And then I was like, oh, someone mentioned tea. And I'm like, well, I'm just going to see what they have for a few sweets. As soon as I walked in, and it's not about the sweets and the sugar and the calories, not about that. I grabbed a couple of things. I'm like, okay, this is way too many things. but I can just taste them and maybe I'll share them with the girls. And of course I ate them and I got to a point where I was like,

if I take one more bite, I am going to be overly full. So is it worth it? This is the moment right now. Did I take a few more bites? I did. I did. I consciously took a few more bites. But I was, and then I was like, why did I do that?

I'm like, no, no, no. I did it because I made a choice. I knew exactly what I was doing in the moment. I knew the minute that I was going to go in for more and it was going to be too much. That's where we want you to get to. We want to get you to the place where you don't have to think about it. You know the exact moment that if you take one more bite, you're just going to feel like you're overly full.

So when it comes to those portions this week, ask those four sets of mindful eating. That's the mindfulness that we're adding on top. But mindfulness all around, being mindful about your day and how hard it is to fit in all your meals and snaps. Being mindful of your thoughts, first thing in the morning. What's the first thing that pops in your head? What's the first thing you do?

you grab your phone in the morning, right? Being aware of your thoughts all day long. I know I shared on the check and I saw a comment. Someone was like, ah, this week doesn't work for me or whatever. And it's like, what, like, what is it about this week about being mindful? It doesn't work for you. And you might ask the four questions and not get any like, you are not connected at all. Here's the thing. If you are not in tune and paying attention to your portions and connected with that, you're probably disconnected across the board. this is not just about getting in tune to your foods, really being able to trust and listen that I'm hungry because I'm actually hungry, not because I was triggered, not because I'm

bored, not because, you know, out of habit, what to eat. And eventually, we're going to get to this. Oh, I need some fruit. I need a steak. I need a salad. Like, you'll go through your mind really quickly. You'll open up your fridge and be like, what, what do I feel like? And no, your body's not going to say donuts and pizza and that's not it. Your body doesn't want those things. And then, of course, the how much to eat. And this is just the starting of addressing portions. So again, if you have any of questions at all, make sure you reach out. Use the app. It's really great for like super quick access. If you're looking for more support, pop into the Facebook support group. We're going to talk all this week about sleep. So sleep, I think, is one of the

one of the most important things you can focus on when it comes to losing weight. People underestimate how much you need sleep. People say things I'll sleep when I'm dead. You'll be dead if you don't sleep. Here's Tanya. This is my eighth or ninth program. And it felt a bit like a failure that I'm still here, but I'm actually proud I'm still here. Okay, I want to unpack this. Let me reply to that so I can like to see. Let me unpack this because we have a lot of returning members. So I know, how do I want to say this? Let's take the weight loss part out of it. Let's take the weight loss part out of it. What are you doing? You are trying to make. time for yourself in your life. You're trying to give yourself good nutrient rich foods. You're

trying to avoid foods that don't make you feel good. You are trying to get better sleep. You are trying to manage your stress. You are making time for yourself. You are being self-aware of your thoughts and their feelings. You are trying to reach a goal. Chances are that you've been trying to achieve for a really long time. And there's ebs and flows in life. And this is the thing. There are times in our lives where everything aligns for us, and then times in our lives where it's chaotic and things are happening that we never expected, I thought I would be, like I'm not, I love where I am in my life. I thought it would be in a different place, right? And further ahead for lack, I don't know what that means further ahead. I don't know what that even means. But the reality is there is forward movement and backward movement and life ebbs and flows. And that is really normal. And just like your weight journey is not going to be a straight line down. So some people are dealing with serious past traumas when it comes to not just diets, but food, how you were raised, your relationship with food, what food means to you, right? Some people are dealing with inflammation, neglect from years of

starving and depriving health issues gone, not undiagnosed or undetected, but untreated. And I'm not just talking medically, but you really taking the time to honor. yourself and doing the things that you need to do, right? So for so many reasons, things that are happening in your life, divorce, jobs, children, parents, like there's so much going on. And so if you just take all of that aside, you take the weight loss part aside of it, what are you doing every day? You've found community, like you like being part of something where people are working hard towards their goals. I am not trying to lose weight. I am trying to get in shape, y'all.

You should see me. Nearly died in a thing class yesterday and doing Tai Chi this morning. I have completely, I used to be so fit and I just have, I'm not very fit. And so I'm working towards it. I'm trying to be calm in my mind and be in the moment. I literally feel like if I don't stop stressing, I'm going to have a heart attack at some point. And I'm very serious about that. Some days I get it right.

Some days I'm drinking wine and eating chips. like so that's that so if you take the weight loss part aside of this what is it that you're focusing on like what is the downside of that right so so but i hear what you're saying if you haven't done it by now you should have already been able to do it you know better people will say this about signing up well i should be able to do this on my own okay i should be able to do it in a program with fresh eyes this week is truly a big thing for me to work on and i think maybe i discounted this week in the past really ready to do it learn this week. Yeah. And this is like, this is the week that people like, oh, mindfulness. Like, what does mindfulness mean? It's really self-awareness. It's like being in tune. Like, we're like the only species that just ignores when we're hungry. We just don't listen. When we're tired, we're going to move a little closer and see that if that's a little bit better. Hang on just a second. yeah so hopefully that's a little bit better that we'll see what's going on with the video

everyone else having problems with the transmission i love this i beat myself up for signing up for what feels like my fifth hundred group but i'm finally putting myself first first timer here loving the program would also see some content related specifically to ADHD so we're going to have dr dina carra shafer back in the program um she'll be talking about this how to kind of be grounded focused on yourself what do you need to focus on especially like when you are when you sign up you're super motivated right you're jazz you're like i've signed up i'm excited and then what happens after a few weeks so it takes about three weeks for your body to adjust to anything new to come from calm down from stress established routine

that's also where the boredom starts to set in and so this week is also about being bored It's about being so routine that you are literally just bored. That is kind of calm, right? And that's what allows the mind to take over more space of this journey. How are you feeling? That's a self-awareness piece. What's happening in your mind? What's happening in your body?

How are you feeling about the process? If you've noticed on the 20 questions, the maximizing checklist, one of them is asking yourself, if you truly believe that you're going to be able to reach your goals. Do you, if I ask you right now, do you really believe that you're going to be able to reach your goals? What would the answer be? I hope. I hope. Right?

We'll see. So that's what this week of mindfulness is all about. And that's the why we have it this week, because everything is coming down from the routine. And then we're going to build. So first week, prep, we just getting your shit together, right? Week one, fine tuning and adjusting, getting your body. like adding in bonus snacks if you need, just kind of getting a sense of what you're doing, reestablishing that routine if you're a returning member. Week two, consistency. Like really,

routine, routine, body loves routine. You love spicing things up. You like dopamine hits here and there. Body doesn't like that. Body just loves routine. Maximizing, recognizing you have a lot more control over this than you think because your sleep matters, your stress matters, moving your body matters, helping your body with any health issues matters, taking your vitamin D, omega-3, magnesium. That can matter for some people. Right. Understanding that if you're showing up Monday through Thursday and you're fucking off Friday, Saturday, Sunday and like I'll just get back at it Monday, two steps forward, two steps back. And not that that, I mean, really three steps forwards, two steps back. That'll get you there. It's going to slow your progress. And then are you showing up on Monday all pissy pants because this isn't working for me and I got this going on that going. When in reality on your weekend, it was just a hot mess. Right. And maybe it wasn't even a hot mess. You just had a few bites of bits. You got into that mindset. It's never going to work. fuck this shit. And then back on Monday, you're like, okay, I've got to get this done again. You've got to get this done again. So all of that is part of that awareness.

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insecurity right here in Canada. Over 150 million essentials donated so far. That's what you call real impact. So treat yourself this fall. Go to bombus.c a slash the Livy method and use the code Livy, L-I-V-Y, for 20% off your first purchase. I don't know if that's a better stream. Can you guys see me better now? Let me get into your comments here then. Let me see what we got. I will reach my goals if I continue to boundary stress. Yeah. So what what what's it going to take for you? What do you need? Following the program, program will get you there. But it's about figuring out what you need to focus on. So next week, Dr. Paul is going to join us. I'm going to be back next week. Dr. Paul's going to join us about four

reasons why your weight might be slower to move. So that's inflammation is a big one. Food sensitivities is allergies. That's a big one because it causes inflammation. What's going on in your microbiome, also a big one. Believe it or not, your microbiome is real. It's like a second brain in your stomach. And when that's off, causes inflammation and hormones. And why hormones? Because your hormones are off causes inflammation. So we're going to get into what you can actually do to address those things. So there is no reason why you can't lose weight. If you are watching right now and you're like, this is impossible for me. It's taking forever. Your body does not want the fat any more than you do. It's just why is your body holding on to fat? What's going on there?

What does your body need? And this is where everyone always looks to the food. Oh, well, I'm doing everything right. I'm following the food. It's not the food. I know that the diet industry tells you eat less exercise more sure that will take the weight off and then it just slows your metabolism you gain even more weight back right so that's what that's all about um two two two round three only five pounds since january but non-scale victories keep me coming back and thought if not this then when and sometimes that's it for people right it's really addressing your body's stressed out you've got a lot going on and it's really like so let's take three months six months a year and then compare that to the last 10 years, 5 years, 10 years, 20 years of your life, and what your life has been through.

And then, of course, if you add menopause on top of that, right? Again, it's just like your body is changing. Things are shifting. You've got all the stuff that's going on in your life. That's part of mindfulness too, right? Recognizing. Recognizing what's going on in your work, does your workplace environment allow you to live a healthy lifestyle? Are you able to take time to drink water? Go to the bathroom. Eat your meals and snacks. Max. Now, you might not be able to quit your job and find a new job, but is there something that you can do, a conversation that you can have, advocate for yourself and be like, listen, this is what I need to perform better in my job? Conversations with your family. I love the boundaries one.

Conversations with your family. Hey, you guys, I'm trying, I'm working towards something that's really important for me right now. So yeah, I may be sitting down and taking a deep breath in before I eat my meal, right? Maybe I'm, maybe I'm, maybe I'm the last one to leave the table rather than the first one cleaning up everyone's plates, right? Like, I'm really working on this for me. And if you have people in your life, what are you doing? Why are you doing that? And they're not being supportive. All it takes is for you to say, hey, I'm doing this thing. It's really important to me. What do you need? How can I help? How can I support you? You know, so mindfulness is so much more than just those portions as well.

That was me. Crazy weekend, feeling crappy today. I know exactly why. Back at it this week, mindfulness theme for sure. This is it, right? And it's not about being perfect. And it's the same thing. So you guys, you could totally blow off this stream today.

I know it's not the best connection. We were told that we would have, the connection would be fine. It's not today. We're going to figure it out for tomorrow. But we're here, right? We're here. We're making it work.

You're here. Maybe this is not what you thought it was going. to be. You thought this would be like the perfect time for you to focus on this and finally get it done. Something's happened out of the blue. Something's going on in your life. You're realizing maybe for the first time what it really takes to make that kind of change that is like that finally and forever. The lose your weight. So I lost my weight 30 years ago. And there's been times in my life where I'm at the lower end and then times of my life where I'm at the higher end. And usually when I'm at the higher end, sometimes it's stress or sometimes I just don't give a fuck and I'm enjoying

life like I remember when Tony and I first started dating up late at night eating late at night not caring drinking a lot having fun and then I was like okay I don't feel so good I love this very exciting not feeling good let me rain it in right so times in my life were not taking care of myself I got to take care of my kid right now because my kid needs me so sometimes something has to give and it's you and when you are giving you will find sometimes that is where your weight will go up And then everything aligns again. You're like, okay, I got to take care of me again. And your weight will go right back down.

So that's the thing about your weight, what you realize, and if you're new, is that your goal weight is not just a, that your set point is not just the 160 or the 125 or whatever your goal weight is. It's a range. It's a range that your body is meant to fluctuate in as your life fluctuates, right? So this is where that self-awarenessing getting into, are you guys going to come? Look who's here. So Kim, you guys know Kim, she's the manager of our weight loss program, Odette, who's the manager of our maintenance program, and there's Sonia, who's my best friend, and also does sales for us.

So they're coming. There must be time. It's time. It's your five minute warning for Occupit. Is there a five minute warning for Occupit? All right, let me get, I'll just answer a few more of these questions, and then I'll be with you guys in a second. good morning from cobble hill bc Vancouver oh kim's from Vancouver do you know where cobble hill BC is from yeah yeah is that close to you no it's on the island oh oh you got to

take a fairy because you're not on the island no I'm on the main one sorry okay I'm talking to you finally home after five five months on the road down eight pounds where we left total of 22 pounds lost and so many non-scale victories I come a seat you're going to have a seat with me I want to hear about Tracy. She's my neighbor. I love it. All right. Let me see if I got any other questions for the day. What do you want to say about this week? Because Kim obviously knows a lot. What do you want to say about this week of mindfulness for our members? I think this is the week that most people come back to on their next round and say,

wow, I really didn't understand that the first week and how it is. That's really the key piece to getting in tune with your body, which is the key piece. to living healthier and um going what your body needs knowing what you need to do to love your body yeah and I think this week that's so important because that's how you're going to get in tune with your portions is listening to your body not resisting it not looking and seeing like oh this is how much I always eat yeah how much do I really need so I think this week is the key week I think this week is the actual foundation for you losing weight yeah this process process, that's, that's, this is, it's really important because it's taking care of you. And that's what most of us have not been doing, which is why we put on the waiter, have had problems losing in the past. It's because we're not taking care of ourselves. So this is your week. Love yourself. I also find that we tend to like get really tripped up on like, oh, well, what if I'm not eating enough? My portions, meanwhile, we're used to starving ourselves and depriving ourselves. We are used to like going all day without eating and not getting any protein. And now we're eating like breakfast and, and, and, and, and, and, and,

our morning snack and our lunch and our snack and our snack and dinner and it's easy to focus on all these other things rather than just being like right here right now really in your body embracing the routineness of it all the boredom of it all it's like really it's like if you're trying to meditate like if i'm in um i was in like a meditation yoga class yesterday uh no art therapy and i'm sitting there trying to clear my mind and i'm just thinking about well oh well I wonder what I'm going to wear the dinner tonight or, oh, this would make a good photo. I should just on the way out. I wonder, do you know what I mean?

Like it's so, I'm there in the moment to focus on this and yet my mind is going in a million different directions. And when it comes to dieting and trying to lose weight, for a lot of us, we have a lot of history with our dieting. And so that really creeps in and second guessing and all of that. Yeah, and this is where you get into that. What are some of that? Give me like two things that people like concerned about this week.

Talk a little louder. Two things people are concerned about this week is not feeling when they're satisfied. That's the biggest one is like, I can't tell when I'm satisfied or full. Yeah. Feeling full feels satisfied. I would say to that, this is a learning week. You want to learn how you're like learn, learn what your body's telling you. You're not going to get it perfect.

You're not going to understand. You're going to walk away feeling like you're full 15 minutes later sometimes. But then you know like, hey, were there some signs? signs, think back and reflect. Were there some signs that maybe I had had enough and then think about it? You'll start to get to know your cues, what your body's, most people are not used to trying to listen to their body. I know even we were raised to finish our plates. Not to understand when we were, when we were full, ourselves, what our body's telling us. Yeah. So you can't mess it up. There's no right or wrong. It's just being aware. So, and then what are the feelings? Are you pissed off?

You're like, oh, this week is stupid, right? Or you're like, oh, I just can't get it. Or you might be surprise when you open yourself up. Like I went to an art therapy meditation class and I thought we were going to like do art. And we ended up going, she's like, go for a walk and pick up some things that you want to make art with. And I'm thinking, because I'm an artist. I'm like, oh, cool, we're going to make art out of these objects. And so I'm walking around in silence, finding my objects. And then we get and we're like, we're going to make art together. And I'm like, okay, well, how am I going to take this home with me? And it ended up and I'll post a photo of it for those of you were interested on my Instagram.

And we ended up doing this like on the floor. Everyone took the pieces that they found and they created it together. And I almost cried. I'm like, what a beautiful thing. And so that was my expectations of what I thought it was going to be, what I needed in the moment. And I just kind of was like, okay, let me just be and let's experience this and see what I get out of it.

And so that's what, because everyone wants to be ready on a Monday for a diet, right? maybe this week is like showing up and going like asking the questions and just letting it come up what are what is this week going to be like for you rather than trying to get there and control it and i'm going to do this beautiful piece of art by the ocean and it ended up being something completely different and then once i like let my resist because i'm like what is this i want my art and then i was like oh this and i walked away pretty emotional and i'm like wow this was like about opening up my mind and for you experiencing weight loss or dieting, whatever you want to call it, from a different perspective. And that's what we say. Like, it's about approaching it from a different

perspective. So I don't know, maybe I'm all woo hooey because I've been meditating for a couple days. The Tai Chi class is morning. So I'm going to think about today. We're also going to give you practical. So really dig into those four sets of mindful eating questions. Anything else? What do you think that? I love what you just said, is it let it be what it is for you. You don't have to have the same feelings as everyone else. You don't have to have the same experience. Let the things come up that are going to come up for you and then work through them. We've got all the experts coming in this week to help you work through some of the stuff too.

So just, you know, be present in this week. And this week is important. Yeah. And if you're like an A type personality, you just get shit done. You're like, Gina, just give me the fucking rules for enough of this stuff. Then dig into that. Dig into that, right? Maximize, be consistent, level up.

to dig into the things that you need to focus on. So that's what this week is all about, especially when it comes to those portions, but it's not just the portions. It's bringing forward everything you've learned up into this point. If you're a returning member, feel it. Trust it. Right?

Trust it. It's like, did you put too much food on your buffet plate last night? Oh my goodness. Yeah, we did. Did you notice, did you know the minute that you did that? I absolutely did. Mine was with the sweet potato and the spinach sweet potato. There's a sweet potato with spinach and garlic.

That's so good. But it's always at the end. and I'm like, I do not need this. And I was like, put a little bit. And I'm like, but I love it. And I got some more. Anyway, that first. So practice, practice.

This week we're talking about sleep. Dr. Beverly, David, tomorrow is, did you break the chair? Dr. Beverly, David, tomorrow is coming on. Talk about what's happening in your brain when you're not getting sleep and how that affects your choices. Then we're doing sleep tips. You think you're getting a good night's sleep. Someone this morning asked me, someone this morning said to me, so I keep waking up at 4 o'clock.

should I be like they're not as someone suggested they have a snack and I'm like you don't really want to eat like it just disrupts everything that you're doing because that will help you get back to sleep it's not going to get you the deep sleep and so I'm like well what time are you going to bed is you're going to bed at 8 o'clock 9 o'clock it might make sense that you're waking up at 4 o'clock you need to stay up a little bit later and so there's a lot of things that I thought I was doing right about sleep that I realized I was doing wrong so Lanham again is going to be there to share tips and of course at the end of the week um Dr. Lyncotejo is going to talk about hormones. So it's a really important week. Even if, of course, you feel like you've already watched these conversations, make sure you listen because, you know, we never have the same conversation twice. Always changes, always both. Thanks, everyone for joining me. Thank you so much for being patient with the connection and stuff. We're going to work it out.

I think if I'm, like, a little bit closer into, like, this area here, it might work a little bit better because I'm a little closer to the actual building. So we're going to sort that out this week. I'm going to be here all week. I hope you have your, I was going to say in maintenance. We're going to go over in maintenance today. but have a fantastic week, everyone, have a fantastic day.

I'll be checking in tomorrow and I'll also be seeing you live tomorrow. Bye, bye.