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

Episode Date: May 12, 2025

Gina Livy's Facebook Lives from The Livy Method Spring 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/livymethodspring2025In this episode, Gina unpacks what mindfulness really looks like in your weight loss journey—spoiler alert: it’s more than pausing before you eat. She explains how tuning into your body's cues helps you ditch outdated food rules for good. Listeners learn how to face indulgences without guilt and use them as growth moments, not reasons to quit. Gina also clarifies what to do when the scale isn’t moving, including how to decode satisfaction and stay out of the all-or-nothing mindset. She reminds us that maximizing doesn’t mean being perfect but showing up with intention. Plus, she sets the record straight: exercise is not required to lose weight. This episode is a must-listen for anyone navigating real life while working toward real change.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. Acast powers the world's best podcasts. Here's a show that we recommend. I'm Erica Kasupanen and I'm an underestimated reality TV winner. You know, from that show where I survived on an island, now I'm the host of Happy to See Me, the podcast that puts the spotlight on the overlooked and underestimated. Join me every Monday for candid conversations

with folks from reality TV, social media, and the public eye in general. We talk about overcoming self-doubt, under-representation, judgment, and how they got over being the underdogs. Start your week with inspirational chats that can help you unlock your own potential. Listen to Happy to See Me wherever you get your podcasts, and I will be happy to see you every Monday. Acast helps creators launch, grow and monetize their podcasts everywhere.

Acast.com. This'll work. Hello, hello. Hi, happy day 22 of the program. I am, if you've been not just listening but watching I am not at home. I am currently in St. Lucia. We're here to check out this beautiful resort to maybe let me see if I can show you maybe do a bit of a retreat or some sort get our members together, hang out, do something fun. Anyway, I'll give you more details if you're remotely interested in that. We're just kind of like feeling it out right now. I do tend to travel while I do the program as I hope that you are also going to be doing some travel as you do the program as well, whether it's

a holiday or it's a weekend getaway or maybe you're traveling for work or whatnot. So don't forget that we did post a bunch of tips for you at the beginning of the program. So there's a couple of ways you can find information. So you can go and use the search once you're in the Facebook support group, you can use the search bar, the search little icon, and then you can search up travel, for example, and it'll pull up anything related to travel that we've posted. Or of course, you can go into the app and pull it up that way. That's an easy way to access any of the information or stuff that you're looking for.

Thoughts on the cruise? And you guys are going to ask. So last year when we started talking about the cruise, we were actually working with Tully Travel, this really great travel company. And as we started to put the numbers together and trying to figure out, there was a lot of logistics involved in terms of the manpower that it would need to put the numbers together and trying to figure out, there was a lot of logistics involved

in terms of the manpower that it would need to put together something that I would want to put together that I think would be like something that I would, you know, want to do for our members. So the logistics behind that got to be a little much. So now I'm thinking let's just start small. I love to travel. I love creating memories, experience. That's what I spend my money on. I love to travel. I love creating memories, memories,

experience. That's what I spend my money on pretty much is travel. So we, one day we'll do a cruise, but we're going to start a little bit smaller. This fabulous hotel is owned by Wes Hall, who is a Canadian. You might know him from Dragon's Den. And although we didn't make a deal with Wes, I've gotten to know Wes and he has this fabulous resort and so we are here to kind of figure it out. Anyway how are you guys doing? It is week 20 day 22 it is week 3 hands down one of my favorite weeks because this week is all about mindfulness. So what does mindfulness mean? Well we did mindfulness is more than just sitting there

and being like, how do I feel before I eat this? Mindfulness is really eventually being in tune with when to eat, what to eat, how much to eat. So I'm thinking bigger picture already. Like I know you're going to reach your goal. I know you're going to lose your weight. Then you're going to be able to maintain and sustain your weight. And then after that, you are no longer trying

to lose. You're no longer trying to maintain. You're just living your life. And this is where you got to be able to trust and be in tune with when to eat. So this is really important to understand when you are hungry because you are stressed out, hungry because you're bored, hungry because you're triggered or actually hungry because you're bored, hungry because you're triggered, or actually hungry because you need to eat. And this is where you also have to be in tune with when I've had enough, when I've eaten too much, right? So this is like, this is really understanding

like when to eat, okay, I'm hungry. What to eat is really understanding the difference between when you eat vegetables, whereas compared to like protein and fat. is really understanding the difference between when you eat vegetables compared to like protein and fat. Protein and fat feed into your say, tidy hormones and make you feel more satisfied and give you sort of more sort of different kind of energy. Carbohydrate foods obviously like fruits, vegetables, grains

and what are really important to give your body energy. Both give you energy but satisfy you differently. So really understanding kind of not just when to eat but what to eat. You know when you want like a salad, like when you want a steak, like you know when you're like, I want to like a steak and you'll go buy some, you'll go buy a steak, that's how, or you'll go to the keg. You want to, you feel a steak, you want a steak. Or when you want a salad, you're like, okay, I want a salad.

Or in the summertime when it's hot, you're like, I want some watermelon. That's really an understanding. So that when you, again, not losing your weight, not maintaining your weight, living your life, you're like, okay, what do I feel like eating? You won't even have to open up your fridge. You'll just know what's in your fridge and be like, okay, do I want eggs?

Do I want a salad? Do I want this? Do I want that? Okay, yeah, this feels like it's, and learning to trust That your body is going to want good healthy nutrient rich foods And when you think about what to eat It's not going to be like I want a burger and fries and some pizza and some chips to go along with that

Right, like really understanding the difference between your wants you want pizza you want pasta you want chips As opposed to what your body needs and your body doesn't need those types of foods. Not to say that you can't have them. That's not what that's about. And then of course, how much to eat. So after you've done losing, after you've done maintaining and you're just living your life, you're trusting when to eat, what to eat, and then how much to eat.

That's where the four mindful eating questions come in. Really understanding like I want you to be able to look at your food and know whether that's too much not enough or just right. I want you to know the exact moment when you have had enough and if you take one more bite you're going to walk away feeling stuffed instead of satisfied. I also want you to understand what satisfaction, what does eating enough mean? What does eating to feel satisfied mean? Some people feel satisfied after they clear their plate, but walk away needing to undo their pants because they are holding their belly because they're full. When you eat your food, you shouldn't physically walk away feeling like

you've ate your food, meaning holding your belly, having to undo your pants, feeling uncomfortable. Usually if you're walking away from your foods that you're eating and you know the feeling, that you've eaten too much. And people ask me this all the time, how do I know when I've had too much? You will know, you'll just feel it.

But some people are so disconnected because especially, and this goes back to when you were young and your relationship with food, your parents might say to you, you know, you're going to sit there until you finish your food. I remember I was at a friend's house once and my parents, my mom was not like this with me and I was at my friend's house. We're sitting there for dinner and her parents are like, you're going to sit there until you finish your food.

And I was like, what, what, what what why like what what's going on and some people that's that's just how you were raised. Also you know eat your broccoli it's good for you. Well cruciferous vegetables like broccoli like cauliflower as good as they are for us can be very hard to digest quite gassy and whatnot and so maybe you know when you were young and you were eating the broccoli, your digestive system was like, oh, this is not feeling really good,

yet you were told, eat it, it's good for you. So you've learned to eat past satisfaction. You have learned to eat foods that cause you digestive upset. And then you start dieting and you're trying to not eat, right? So you're trying to, when you have that hunger cue, you're trying to ignore it

or you're purposely trying to eat less And so we've taught to not really be in tune in fact to really disconnect from ourselves So this is the one week that people will think is kind of just a little bit hokey Or like yeah, and this is where counting weighing like, yeah, and this is where counting, weighing, measuring is so outside of yourself. And this is where you really got to bring it to be in tune to yourself. And this is where when we say losing your weight in a healthy way, and I said this in the check in this morning, is it is it is in a way that yes, you can physically maintain your weight mentally be in tune where you're calm around food. you can physically maintain your weight mentally be in tune where you're calm around food. And so this is where this mindful peace comes in.

So you don't have to count and weigh and measure to sustain your weight for the rest of your life. You know when you're about to overeat something, you know when you've been served too much and then you know when you're going to purposely go in and indulge and I indulge all the time, but I know I'm indulging. I'm not surprised by it. And so I know after I'm done eating more than I need, I'm going to feel it. And so when I walk away, I'm not like, Oh my god, why did I do that? I know very well why I did it was fucking delicious. And I wanted

to eat more of it. And there's nothing wrong with this is so good. I want to eat as much as I possibly can. But then I walk away knowing full well that I did that on purpose. So when I start or start to say to myself, why did I do that? Oh my God, I'm so fat. Or, oh my God, I've ruined everything.

I didn't, I made a conscious choice in the moment to enjoy it because it was delicious. And so this is why I want to be saying to the program, it's not about being perfect. And when you choose to have the thing versus not have the thing, there's there's almost more to learn. And so you choose to have the thing and then you realize why did I have it? Did it bring me put peace like Sandra?

Elia talks about did it bring me joy? Did help me with my stress or it just caused more stress because Now I feel bad that I ate it and now I'm ragging on myself. I go to bed thinking about how horrible I am I'm never gonna reach my goals I get up the next day on the scale and I know probably some of you are feeling like this this morning Hot off the heels of your weekends Maybe you went to your mother day brunch and you ate all this stuff, you thought I deserve it and this was wonderful or my kid baked me this

or made me that and now today you get on the scale and you're not seeing the number that you wanna see, you're internalizing that and you've done something wrong, you're never gonna reach your goal, what more can you do? And this is where you wanna take it back to, why did I make that choice? In the moment, I was okay. I was like, I want this, I'm making a decision.

Did I actually enjoy the thing I was eating? Did I berate myself for hours afterwards? Did I go to bed with thoughts about it? Did I wake up this morning and did it ruin my whole entire day? And so this is all mindfulness. So that's a lot. That's a lot.

So we want you to be aware of how you are responding, how your body physically is responding to the choices that you're making, how you are mentally responding to the choices that you're making, so we can work through all the things that you need to work through and reconnect with food in a whole other way. And so this is what you can't do by counting, weighing, measuring. This is the stuff that you're not do by counting, weighing, measuring. This is the stuff that you're not doing by taking your GLP-1s and this is a very GLP-1 friendly program. And so this is the work that you need to do that is going to give you a fighting chance.

The weight loss is going to come. This is all about maintaining. So that's what this week is about. This week is the one week where people will look back in weeks to come and be like, okay, I see where you were going with this. I see why this is really important. And so it's not a matter of going back and repeating steps. It's about really sort of just understanding that that mind body connection is real.

I use the example of, I don't know what's going on with my, I don't know what's going on with my questions lately. I'm going to have to try to bump this in a different way. I don't know what's going on. my questions lately. I'm gonna have to try to bump this in a different way. I don't know what's going on. Let me just try to get into this. Do, do, do, do, do. Anyone else seeing this message on Facebook,

send 200 stars to see your comments here? I don't know what that is. Well, I feel like Facebook makes a lot of weird changes. Facebook always throws something at us when we are, every program that we've done. It likes to make things interesting with us. I don't know what the stars thing is about. Let me get into your questions and see where you're at and what you're thinking about this week. This week is sleep week. So if you think that sleep is not making a

big difference or stress in your journey, let me tell you, this week is one of my favorite weeks because it's our week of mindfulness and it's also our sleep week. So Dr. Beverly David, clinical psychologist is going to join us tomorrow to talk about or to help you understand what's happening in your brain when you're not getting sleep and how that affects the choices that you're making. Dr. Alinka Trejo is going to talk to us about what happens in your body, especially with your hormones. And I'm not talking sex hormones and menopause, y'all.

We're gonna talk about that. And yes, this conversation factors in, but everyone has hormones. I say that because I remember there was a woman who was a little bit younger and on the last program said, I didn't like all the talk about menopause. And last program specifically, we didn't talk a lot about it.

We only had the one conversation centered around it. And then I realized she was talking about hormones in general. And hormones is the conversation when it comes to weight loss. Hormones is like your chemical messengers that tell your body what to do with your food, where to store the fat, all of that, right? And so we're gonna talk about what's happening in the brain, what's happening in the body

and then Alana McGinn is going to join us to tell us what can we do about it, what can we do about it, which is really cool. So those four mindful eating questions, you want to practice, practice, practice, practice. The goal is to eat enough to feel satisfied in the moment this week so that when you walk away,'s 10-15 minutes later that is when you feel satisfied. So just enough in the moment or you could say like 80% full. 80% full would be another way to do it you want to feel 80% full so that when you walk away and your body starts to process and digest your foods that is when you're feeling satisfied. Now, if you find that 10, 15 minutes later, you're still hungry, it is best to wait

until your next meal or snack. And because you're gonna be eating six times a day, and because adding more food on top of the food you ate is not gonna make you feel necessarily more satisfied. So this is where you want to pay attention to that. If you walked away and you felt like you were still hungry, let's rewind back to the feeling you had when you felt like you had enough. If you walk away and you in 10-15 minutes later,

you feel like you ate too much. Let's take it back in the moment to how you felt when you thought you had enough. So this is just kind of like feeling it out and playing around with it. There is no perfect unnecessarily getting it right. It's what you are learning about being more aware. Okay. Let me see if my questions are working here. Let me see if I can find a different way to go in here and go into the comment section. I don't know what's going on with this. Okay, I'm going to, hi, hi Sivan.

I'm going for a three hour surgery on Wednesday with a six week recovery period. Besides having lots of time to read the material, I'm wondering how it will affect the program. So, so there are things that are going to come up, whether it's travel, whether it's surgeries, whatever you got going on in your life, you want to just kind of keep moving forward

with the program. I love this want to just kind of keep moving forward with the program. I love this approach of just kind of like paying attention and learning. This might not be the most productive program for you in terms of what's going on with the scale, depending on what you got going on with your body. I don't know what kind of surgery it is. There's a lot to that. There's a lot of the mental parts. You can, you can only do what you can do. Right? Like sometimes you have physical limitations.

Sometimes it's like your mental capacity and where you're at. Sometimes it's the time. And just like any let's take it back to any other diet that you would have done before. You knew you wanted to lose weight, but you counted you, weighed you, measured. You still went on vacations. You still had times in your life where things came up. You still write like, let's think about that. Let your life where things came up. You still, right? Like, let's think about that.

Let's just, everyone take a hot second and think about how did you lose weight before with these diets that there wasn't this structured program? The structured program is like a game changer because if you just follow the basic food plan like you're doing now, yeah, you'll eventually lose weight. But the changes we start to make each week, not only address the body physically in different ways

and get in tune to our portions in different ways, but also really help kind of bring up the things that we need to deal with mentally. So you did other programs, other diets, you counted to weight and measured, life still happens. So this is kind of no different. You're gonna have times in your life

where you feel like you're, you know, you're able to do more when it comes to the scale and then times in your life where you're able to do less like something like this, whether it's going for a colonoscopy or a more intensive surgery where your recovery takes a little bit longer. So you need to eat and sometimes the foods that you are choosing to eat on the weekend, for example, they're not actually causing your wake. When you indulge on the weekend and you are choosing to eat on the weekend, for example, they're not actually causing your weight. When you indulge on the weekend and you get on the scale Monday and it's up, it's not real weight gain. It's a lot more complex for your body to take those foods and convert them into fat. But your weight can be up because one, they cause you to have a crappy sleep or you're dehydrated or also your body's reacting to those foods and causing inflammation.

And so when you are trying to recover, whether it's a cold or flu or a virus, or something that, surgery where your body needs to heal, you do still have to eat. So you want to make sure that you're eating foods that are actually giving your body the nutrients it needs to repair, rebuild, regenerate, rejuvenate and heal. So you can follow the sickness protocol depending on your appetite. Now if you are taking a bunch

of medications and you just aren't feeling so great in your recovery, you might not be all that hungry and that is okay. When you are sick or your body's in a state of stress, you might not be hungry because digestion takes a lot of energy and if your body's trying to focus on just healing or whatever, your body prefers to do that. So you might find that you're not really all that hungry. But when you are hungry, there's no reason why you can't follow the food plan and keep your foods as nutrient rich as possible.

Also, you've got to eat, so you might as well be in tune to your portions. So this is really interesting because this will give you an opportunity to let's say this week of mindfulness, how are you feeling physically about this surgery that's coming? Like is that stressing you, right?

And stressing is an oh my God, I'm so stressed. Like it's weighing heavy on you. Maybe it's something you're nervous about, thinking about, underlying issues, conversations you're having with family, whatever it is that you're about to do, right? How is that affecting your sleep? How is that affecting the choices that you're making?

And so mindfulness isn't just this program, it's you're mindful about your environment, the people in your life, the things that you're doing, how you're reacting to the stress of those things that you're doing. So follow the program best you possibly can, and that's going to be good for you for a variety of reasons. I wouldn't stress yourself out about what you can do.

You can't do maybe you'll have some days where you're feeling better and then other days whether that's physically mentally just kind of honor that but I love what you said about being able to review the information. Listen to the listen to the guest experts. Even if you can take no action is still that learning part, which is a huge piece of that huge piece and that, a huge piece. And good luck, and good luck with that. I thought I had an extra one of my protein bagels

that work in the fridge when packing my lunch today, just went to get breakfast and I didn't, yeah. So this will be like, you'll be in certain situations where you won't have access to the foods that you want or need necessarily when following the program. And I love that you kind of are like, I was really planning on that or, you know, what do I do now?

Now I have to be like challenged and thinking, now I'm going to go find something. Sometimes the, what you have available is not so great and not so great. And that's where it really sort of depends on your, on your appetite. Is the not so great option going to give my body the nutrients it needs?

What's the timing in between meals and snacks? Maybe what you can do there is take some of your, you know, your vegetable snack or combine it or whatever, right? So this is where some days you're not going to be able to follow along perfectly because you forget. You forget your meals and snacks at home. Do the best you can, do the best you can, right? My previous go-to would be to run across the street

to Tim's or McDonald's, but today I pivoted and pulled out a protein oatmeal to eat with my asparagus. Okay, there you go, love that, right? And that's exactly it. If your only option would have been Tim's or McDonald's where you might have said, okay, what can I get here that's really gonna be of value to me, that's gonna give me the nutrients

and the energy that I need. Forget about on plan, off plan sometimes you can, but I love this. Or you could have gone to like a grocery store, if there was a grocery store around, a lot of times people don't think about that. They think, oh, I need to run out and grab some food. So they think fast food,

when there can be like great resources at grocery stores, health food stores that have like a food section where you can grab some boiled eggs where you can grab like a little bit of this little bit of that, you know, a salad with some chicken on it that's already prepared and ready to go. I mean, sometimes you pay the price of that because you literally are paying a higher price than what you would like. But is the price the money or is the price how you're going to feel afterwards and the aftermath of choosing something that didn't really that didn't that when you ate it and then you walk away with

feels about it right so that's that mindfulness that's that mindfulness one. I'm Erika Kasupanen and I'm an underestimated reality TV winner. You know, from that show where I survived on an island, now I'm the host of Happy to See Me, the podcast that puts the spotlight on the overlooked and underestimated. Join me every Monday for candid conversations with folks from reality TV, social media, and the public eye in general. We talk about overcoming self-doubt, under-representation, judgment, and how they got over being the underdog. Start your week with inspirational chats that can help you unlock your own potential. Listen to Happy to See Me wherever you get your podcasts and I will be happy to see you unlock your own potential. Listen to Happy to See Me wherever you get your podcasts

and I will be happy to see you every Monday. Acast helps creators launch, grow, and monetize their podcasts everywhere. Acast.com. I had a knee replacement last Thursday. I've been managing to follow the program pretty well, but I've not gotten on the scale since surgery. Yeah, you don't need to.

You don't need to. You know, chances are your body is in a state of stress and it's trying to adjust. Plus you're probably taking pain meds. Your body's trying to still recover. If you were put under, your body's probably still recovering from that. That stress gonna have your weight up.

Don't get on that scale. Wait till you start to feel a little bit better. There's just, if you know the scale is up, there's not necessarily a benefit. You don't need to face that. Face what? Your body's reacting from the surgery that you had last week.

So I would just give it a minute. I would just give it a minute. Do the best you can while following. That's it. Be really happy with that. And then when you're starting to feel better then you can get on the scale and be like, okay let me see where I'm at. Let me see how my body responded. These are the choices that I made. Let's see what's going on with where I'm at. You're gonna start to feel better not just physically. Also start to feel better mentally. Now this is a situation where we want to go back

and talk about how active we can be. You know you don't need to exercise in order to lose weight because that's that's not it and this is where for years people would go to the gym. This is actually in fact one of the decisions that led to me choosing this career path because I was a personal trainer I also worked in television or whatever but I was a personal trainer. I also worked in television or whatever, but I was a personal trainer. I got so tired as a personal trainer people coming in and wanting to work off what they ate or what they did on the weekend and then bitch at me about how their scale wasn't moving and I was just like is this is not it pounding the shit out of your body is not how you're going to lose the weight and

people would just would not connect that they're just like going to work out. I got to work out harder. I'm not losing any weight. You're not working out me hard enough. I'm like I'm working out so hard you can't sit on the toilet for days. That's not it. And so you don't need to exercise to lose weight most people. And so even this conversation that we had the other day with Dr.

Jennifer exercise is great walking is great for your mental health. It's great for your endurance great for your endurance, great for your heart rates, great for your body. There's so many benefits to that but if you're going to be relying on that as a way to lose weight that's not necessarily it. Now in a roundabout way if it's helping you with your stress and your, do you know what I mean, it has those benefits for sure. But this is where if you can't exercise, there's still a lot you can do in order to be proactive about getting the scale to move.

And so if you were, for example, an active person and following the program versus now you are going to be more sedentary as you heal, your hunger levels might be different. You might have been hungrier, needing more when you were being more active, and now you are being more sedentary. So this is that mindful piece,

really being in tune with where you're at right now today and what you need, right? Whether it's knee surgery, whether it's a different type of surgery, whatever that is. I don't know why. My dad passed away a year ago tomorrow. Hi Sandra. At that time I comfort myself with food. Today I'm at my mom's and my siblings and I had to go through his stuff. That was one of the most awful things I've gone through. Next to him passing,

I know. Normally I would have stuffed my face with food but thanks to this program I didn't. We're all comforted each other with hugs and memories. So, you know, this is enough. Yeah, and thank you for sharing. We are coming up next week, the week after, to the anniversary of my kid's dad passing. So it's gonna be two years and everyone's just a mess. And of course, if you've heard, my dog is not well. She's sort of on her last. And so we have her quarantined in a certain, not quarantined, but she's okay right now.

She's day to day. And we almost put her down last Thursday. But we're like, the kids can't handle that happening and that this is brought up when their dad was in the hospital and just that it's not the same, obviously, but that it's triggering. And we're coming up to that and we're all feeling, we're all starting to reflect and think about that.

I don't know that that's ever gonna go away. And there are these moments in our life that we don't even realize where we're being triggered for lack of a better word. And this is where even after you've lost your weight and then people in maintenance, it's almost like a whole cycle. You're gonna go through all of these moments in your life

where that was your go-to, that was your comfort. And you might even have new things pop up in your life that you're not prepared for. And this is where you fall back into those old habits. And I love that you're recognizing that. I mean, it would have been totally fine if you just indulged and whatever, but the problem is it physically doesn't make you feel good

and mentally doesn't make you feel good and doesn't help the situation at all. And so I love that kind of sense of awareness. And this is a very obviously more extreme circumstance. There could be triggers for other reasons. And this is a very obviously more extreme circumstance. There could be triggers for other reasons. And this is where that understanding why you're making the choices that you're making,

understanding is it hunger? Am I hungry? Am I just really sad? Right? Am I actually hungry or am I just triggered and don't want to think about the thing I need to think about? And this is sort of where that on a deeper level,

this mindfulness piece comes in because again, I'm already assuming you've lost your weight because you're going to lose your weight. This is like when you're done losing your weight, maintaining your life, living your life next year when this moment comes around, right? Or all the holidays or vacays or these, these moments in your life, this is about not falling back into your coping mechanisms and habits. And there's nothing wrong if you do fall into them.

It's the getting back at and not letting that spiral you. And you combine that with your desire to want to lose weight to I'm having a hard time. I'm indulging. And then it's just then it's then you then you add that whole, you know, I'm not making the right choices. I'm never going to be able to do this. And I just that you add that whole, I'm not making the right choices, I'm never gonna be able to do this, and then I just, that whole spiral that happens. And the next thing you know, do you just feel,

I don't know, F out of control is the right word. You all know what I'm talking about, that pattern, right? Something triggers you, you spiral, and you're just like, brrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr And it's hard to get back from that. It's hard to get back from that. So that's that mindfulness piece. That's what it's so much more than sitting there with your food and being like, should I eat this? Shouldn't I eat this? How am I gonna feel if I eat that?

And this is what really bothers me about, you know, the two intuitive experts out there. There's a whole process to reconnecting and being in tune. And a lot of people don't trust it or just it's been a while since you've tuned into it. And it's just, it's so much more than the food part. So much more than the food part, you know? I'm sorry about your dad passing.

That's really sad. That's really sad. But I love about reconnecting. And this is why weight loss is so hard because of the way we use food. You need food to survive. So we can't, it's like we can't get by without it. It's not like something like even like when we talk food addiction with alcohol, for example, you don't need alcohol to survive. You actually need food to survive. We use food to show love,

to console, to celebrate. We use food to bond and we use food in so many different ways and so it's about reconnecting with food in a new way in a new way and that's that's a big because it food takes up a big space in our life and so that's why that's why this is such a big deal and this is why people realize once they've lost weight and they're in maintenance that they're like okay I get it. I found this weekend it was hard to drink the water yeah yes weekends are harder. I get it. I found this weekend it was hard to drink the water. Yeah, yes, weekends are harder. I work at a, at work I have a water bottle on my desk and it's easy to drink cause it's always there. At home I'm busy.

Or even when I'm not, I found that the, the, the, the Bessie, it was not always right beside me if I didn't drink enough of your bottle. Yesterday I need to find a water bottle for the house. This is it. And so that's about your weekends, right? A routine of the week, the body loves routine. Routine, we can make change, build around. That's so much easier when we have that routine. But when we're off routine, that's where you want to look at your weekend and be like, how can I better set myself up for success? Am I really going to be one

of those people who walks around with a water bottle? If you've had children, you would never dream of leaving the house without snacks. I would never leave the house without snacks because if I did it would cost me with four kids a million dollars. So I'm always like packing this snack. Never leave the house without snacks. And so this is where we want to maybe be like and I'm not like a big snack packer for myself either. So this is where so I'm like I get you if you're not into that. But how can I better set myself up for success, especially if if I'm not at a place where my go to is it is going to be like getting fast foods, getting something quick, if I don't have what I need, how do I how am I best prepared

for that? And so yeah, so for example, where we're staying, they gave us a couple water bottles. And I said I was looking up Can I drink the water in St. Lucia and you can. But if you're not used to it it's probably not the best idea and so I was talking they have a great team of people here by the way if you miss it you're just tuning in I'm not at home I'm at st. Lucia for the week I tend to go away week three of the program because that's right before we get into you know we're really gonna start digging into it next week again that's the busy time but I'm here scoping out a potential future retreat

space where we can get our members together. If you can see, it's just amazing and it's gorgeous. But I was talking to the team here. I'm like, okay, so what's the deal with water? And they're like, oh yeah, no, we give you water in your room. There's some water, a couple of water bottles there. And I said, okay, well, there's like four. And they're like, yeah, how many do you need? And I'm like, 20. They looked at me like, what? I'm like, yeah, I'm going to need like 20. And they're like, we'll just bring you a case.

So now we have a whole case of water sitting there. Now, if I was at a place where they didn't provide that, I would probably stop at the grocery store or the store and I would pick up water on the way to make sure that I have what I need, right? So there's that there's that piece. So think about your this is why the weekends is not if you go on the scale today and you're disappointed about your choices what happened is not about berating yourself. You did it perfectly. Let's take a minute and backtrack and be like, okay, what was going on? What was the environment that I was in? Is there a way I could have like made a better choice?

Maybe maybe not. Or like, okay, how could I better set myself up for next time? Right, so I'm gonna go get a water bottle and I'm gonna, you know, obviously you don't wanna be keeping a case of water in your car in the summertime when it's too hot, but what can I do to be better prepared so that I make a decent choice here

or able to stay hydrated, right? Not the end of the world, obviously, if you can't. But just, just just I'm reading this. We're walking is my primary exercise. Is this not enough? I'm active golf. But again, basically walking. Okay, I want to be very clear about this before I go today. We had a doctor like we don't bullshit. Just first of all, I'm not going to fuck around. I want you to be as successful as possible. And we're trying to give information to like, you know, 25,000 people all at the same time. So it's first of all, we did an exercise post that you can review. You do not need exercise to lose weight. However, if you have, for example, um, spend a lot of time dieting and, you know, starving and depriving

yourself and you don't have a lot of muscle on your body and you are getting older and you are going through menopause, what happens when you don't have that muscle mass is that when your body breaks down your food into glycogen, it's traditionally stored in your liver, it would store it in your muscle and it would store it in your fat. And as that muscle starts to decline, where's your body gonna store that? It ends up storing more in your fat and around your midsection. Now, we have people in the group who are younger,

people in the group who are older, some people have been active all their lives, some people not at all, like everyone's dealing with different circumstances. And so burning your calories is not going to necessarily help you lose weight So if you're if you're if you are working out and have and relying on that to move the down the scale That's not it. Now is walking super beneficial for your mental health? Is it great for endurance? Is it great for you know? It's not necessarily best for bone density. Maybe if you're wearing a weighted vest

It's just it is what it is walking is something that the body is so used to which is, it's not necessarily best for bone density. Maybe if you're wearing a weighted vest, it's just, it is what it is. Walking is something that the body is so used to, which is why it's really great exercise if you are just starting out. But make no mistake, adding in some, like, I don't know how old you are, Arlene, but if you are, you know, past the age of 40, you absolutely wanna be doing some resistance training,

not just to help you lose weight, but to help you maintain weight because that has to do with your metabolic health. And maybe it's not exercising like lifting weights at the gym, but it's trying to it's doing like like you should be able to do like 30 squats a day. Can you do 30 squats a day? Can you maintain your body weight? Can you do a push up? Can you take your case of water out of your trunk and take it into your home and up the steps? Right?

So, so it's really, sometimes it is what it is. There's some people who can't, there, there's some people who do a program. We, we, um, I can't remember your name off the top of my head. Um, and she has cerebral palsy so we have a woman and i'm so sorry if if you're watching i can't remember her name it's just because i got menopause brain and it's hot and i'm tired um she has cerebral palsy and she's in a wheelchair she can't even go to the bathroom by herself can't go to the bathroom by herself she can't she can't prepare food for herself So clearly she doesn't do any walking at all

and she lost 60 pounds. What we think on the program, because she's unable to really weigh herself on a daily basis, because she can't get out of her wheelchair every day and weigh herself. So that tells you right there, you do not need to exercise.

Is it enough for you? I don't know. Or is the scale moving for you? I don't know. Is the scale moving for you? What's going on with your age? What's going on with your hormones? Where you're at? So I can't tell you.

If it's great that you walk, it's great you're walking the golf course, but are you putting pressure on yourself to see the number move on the scale? Are you, where are you at in your life? It might not be enough. Or we need to do that resistance training to maintain your muscle mass so it helps with your metabolic health and your metabolism

is the rate at which your body functions each day so your metabolism would be like how many calories you burn each day at rest just by doing nothing. You have more muscle in your body, you're going to burn more calories at rest. So that's going to affect the output of your body. So exercise, walking, any kind of movement is great. But when you're talking about what can I do to help me lose weight, if you're not walking and you have the ability to walk, great. If you have the ability to wear a weighted vest when you walk, amazing. If you have the ability and can make time for actually building and maintaining muscle mass, that's not only gonna help you lose weight,

it's gonna help you be able to maintain your weight. It's gonna help with bone density. As you get older, women especially, at risk for osteoporosis, breaking a hip, problematic. Your strength to be able to lift things, to be independent, to be able to do things. So really important. Just like also, you know, guys tend to,

men tend to go for the weights, but not necessarily working on endurance, like going for those longer walks, which can be great for your stress, your endurance, or getting your heart rate up, which is really great for your cardio. Every time you get your heart rate up, as high as you possibly can and sustain that, it instantly makes your heart stronger. So when it comes to

losing weight and your physical brain that runs your body is not seeing what you're doing it's only based on your your energy output and so that's where getting your heart rate up can affect your fight or flight and this is where your body says oh my goodness she keeps running for her life running for this we better help give her more energy right how the body become more efficient you know every time you build that muscle mass it's sending a message to that you are out you're active you are useful you are purposeful let's get rid of this extra fat that we don't need especially when we have this good nutrient rich food coming in at the end of the day so

so is it enough I don't know it's not it was enough for me. I'd taken a while after exercise. I was going through some serious menopause issues, a lot of stress, whatever. I started walking. I started walking outside last fall. I started doing a weighty vest. Now do I believe it was the walking? Not necessarily. I believe it was the outside and the effect it had on my mental health made a big difference in my physical body. My inflammation started to calm down.

I was sleeping better. I was feeling better. All of those things. It was a, walking was a game changer. My weight had gone up through stress, menopause, all of that. I gained about 16, 17 pounds. and so I didn't change anything else with my food or nothing because it just didn't follow the living method. It is what it is. And

walking really helped me get a handle on that amongst other things. Amongst saying no, amongst trying to get better sleep, amongst trying to drink more water, amongst you know what I mean? There are other things that I did, but I look back and I think what was one of the most significant things that I did? Walking. Walking has massive, massive benefits, but now is that enough for me?

No, I was just at the gym this morning, that's when my hair's all a mess. I was just at the gym, I went and did a workout, I walked, and then I also did some leg press with some weights, and then I went did some leg press with some weights, and then I went to the pool afterwards. So that's not enough for me anymore. Is it enough for you?

Figure it out, right? Just figure it out. I mean, like, figure it out. My dad used to say that to me all the time, just figure it out. But I mean, like, just work it out, figure it out. As basic improvement, add some weights, weighted vest, hand weights if you can,

taking walks to the next level. I love that advice, Dave level I love that advice Dave I love that advice all right 100% falling back and not getting it time to figure it out how it is best to cope with mindfulness yeah so that's what this is about right like where are you at you signed up let me before I leave today you sign up for a 91 day weight loss program it's only week 3 day 22 where are you at where you at physically where you at mentally what have at physically? Where you at mentally? What have you done? What have you not done? Right if you are fucking crushing it take a moment today and be like I am a fucking rock star

I'm amazing If you are feel like you're failing and you're watching this take them take a minute and tell yourself You're a fucking rock star because you are still here. You haven't given up. You are showing up, right? But also take a minute and be like, okay, deep breath in, why am I here? Why did I sign up for this program? Because this is what I want to do. This is what I want to achieve.

Make it tangible, make it real. Take a minute and reflect how I got here. You know, it's been a long journey. Take a minute to be like, what am I dealing with in the moment? I know I signed up for this, but am I dealing with the anniversary of my dad passing? Am I dealing with now having to get a surgery that's unexpected? Am I dealing with a breakup in a relationship? Am I dealing with something with my kids? Am I dealing with something

with work? Like this where you've got to be like, what's going on in my life while I'm trying to achieve this huge, massive, really important goal? And then be like okay I get this basic program the food plan and that's going to change by the way but not too much. What am I doing? Am I being consistent? What more can I do to support myself to make these changes on the most basic level that I need to make? Right? And that's what it's about. So remember with all the information all the things that we talked about it's just those guidelines each week you got that basic talked about, it's just those guidelines each week. You got that basic food plan and it's just about continuing to show up.

And one foot in front of the other, day by day, by day, by day. That's really what it's about. And so this mindful piece is just another layer of being it's more than just what I'm eating and when. It's more than just what I'm doing with my workouts. You got to get that mental part of it. And that's going to take time.

That's going to take time, y'all. You'll hear from people whose this is their 10th program, 20th program, they're still working on that mindful piece. They're talking like years and years and years. We're talking about rewiring the body physically. We're talking about rewiring the mind mentally from years and years and years. I'm gonna be back tonight at seven o'clock.

If you wanna join me then, all this week, I've got some fabulous guests. Sleep week, don't blow it off. It's gonna be a great, even if you think you're sleeping great and you've got your stress under control, it's gonna be so super valuable. Great conversations, great guests. Have a great and amazing rest of your day.

If you want any details or you wanna be on the wait list for this retreat that we're gonna figure out, work out, here's what I can tell you. It's gonna be next April. It's gonna probably be like five days. It's gonna be doing some fun, adventurous stuff. It's going to be next April. It's going to probably be like five days. It's going to be doing some fun adventurous stuff It's going to be obviously like being inspired And being able to hang out with the community. That's all I know for sure if you're interested at all

We're gonna put a wait list for more information. So if you just simply want more information, no commitments, nothing like that You can find out more about that. I'll be going live on Instagram, hanging out and sort of feeling it out over here. So have a great rest of your day, everyone. Thanks for joining me. Happy week three. Congratulations on being here. Let's get it on. A-Cast powers the world's best podcasts.

Here's a show that we recommend. I'm Erica Kasupanen, best podcasts. Here's a show that we recommend. I'm Erika Kasupanen and I'm an underestimated reality TV winner. You know, from that show where I survived on an island, now I'm the host of Happy to See Me, the podcast that puts the spotlight on the overlooked and underestimated. Join me every Monday for candid conversations with folks from reality TV, social media and the public eye in general. We talk about overcoming self doubt, under representation, judgment and how they got over being the underdog. Start your week with inspirational chats that can help you unlock your own potential. Listen to Happy to See Me wherever you get your podcasts and I will be happy to see you every Monday.

podcasts and I will be happy to see you every Monday. Acast helps creators launch, grow and monetize their podcasts everywhere. Acast.com.