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

Episode Date: January 27, 2025

Gina Livy's Facebook Lives from The Livy Method Winter 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: https://www.facebook.com/groups/livymethodwinter2025In this podcast episode; the power of mindfulness and how it can transform your weight loss journey. Starting with how indulgences affect you physically and mentally, we tackle the idea of choosing intentional days over “cheat days” and explore how routine forms the backbone of building habits. Gina addresses frustrations and uncovers what they’re truly about, shifting the focus from scale numbers to the victories you can’t measure. Learn the importance of the Maximizing Checklist, the role of healthy fats and protein in satiety, and why weight fluctuations are normal. Finally, she covers setting intentions, learning from indulgences, and embracing the difference between weight loss and fat loss.To learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livi and welcome to the Livi Method Podcast. This is where you'll have access to all of the live streams from my 91 Day Weight Loss program. With a combination of daily lives, guest expert interviews, and member stories, there is something new almost every day. Miss the Morning Live? Want to relisten to one of our amazing guest experts? Well, this is the place.

This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon Music. I wanna take a quick minute out here to introduce to you our new podcast sponsor, and we are so aligned. I'm excited about this one.

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more intense workouts. That's going to be fabric that like moves with you through every rep. However you choose to move, Joe Fresh has you covered and Joe Fresh has a promo code for you. I love this. So all you have to do is use the code libymethod25 when you check out online at joefresh.com or through the Joe Fresh app. Right? Amazing. Hello. Good morning. Happy day 22 of the program. Okay. So this week we're talking mindfulness and I was just popping into the Facebook support group and many of you talking about how disappointed you are because of the choices that you made on the weekend. So I do want to talk about the fact that I do say there's nothing you can do on a weekend that can't be undone by getting right back at it.

Now that doesn't mean that that's what you want to do every weekend. It's really about you don't want to go back. You don't want to repeat steps. You just want to keep moving forward. And when it comes to dieting a lot of people feel the need to punish themselves after they indulge eat less exercise even more and that just ends up reinforcing the fact that your body needs its fat.

And so you just want to keep moving forward and learn to put that behind you. Also what people do is they get in their head and they say all kinds of not very nice things to themselves because of the choices that they made. If you are feeling disappointed in the choices that you made on the weekend, I don't want you to let it go. I don't want you to let it go. I don't want you to let it go. I want you to think back to what was going on when you made those choices. How did you feel in the moment?

Did you eat something thinking I deserve this? I've had a hard day. This is going to bring me joy. And if you thought it was going to bring you joy, did you actually enjoy it? And then after you were done eating it, how did you feel? How did you feel physically? How did you feel mentally? And then when you went to bed at night, how did you feel? What were the things that were running through your mind? And then when you woke up the next day, how did you feel? What are the things running through your mind? So it's really about making the connections as to why you made the choice in the first place.

What was going on when you made that choice? So I talked about week three being about mindfulness and and being so routine with the food that you really notice when you make choices off plan. I hate on plan off plan verbiage, but just for the sake of like explanation. And so your body notices and then you notice when you're doing the program you end up feeling so good that when you make choices that don't make you feel good you really notice. So doing the routine of the program three weeks in it really starts to allow the things that you are dealing with, recognizing how you are

utilizing food, eating because you're bored, recognizing how you are utilizing food, eating because you're bored, eating because you're stressed, eating because you feel like it's a treat or whatever. We don't have cheat days, we have choose days, choose. I want you to get to a place where if you are choosing to have dessert, choosing to have something

that you feel like you're going to enjoy, you're making a conscious choice about it and you are actually enjoying it and then not punishing yourself afterwards. So when we talk about how the Libby method is about rewiring your body physically addressing why it's feeling you need to store fat lowering that set point it's also about rewiring your brain and your brain is meant to change and evolve and it really gets stuck in patterns patterns of things you do, patterns in the way you feel and the patterns in your thoughts. So I want to get you to a place

when you're done losing weight, where you're calm around food, where if you choose to indulge, you choose that's it, you enjoy it, hashtag that was worth it. And then just back to live in your life the next day. It's really the cycle of overindulging and then starving yourself that really reinforces that need to store fat. So as long as you keep showing up, you can't mess it up. So take a minute and think about how you're feeling. I also, for those of you who felt like you really crushed it this weekend,

you have to take time and pay attention to that and be really proud of that. When you take time to recognize how good you feel and you are proud of the choices that you're making, you are more likely to continue making those choices. So it's all about that reinforced behavior. It's all about routine is the foundation of change and it's all about reinforcing that behavior.

So you are reconnecting with food in other ways. So Monday is always a great opportunity to reset, but before you let it go and move forward, take a minute and just think about how you feel rolling into the Monday. Mondays are our busiest day because people feel like it's a fresh start and I love that, but in reality this process is just one big continuation and we got to get you to the end. Most people when they do diets, they start, then they stop. Try something else, start and then stop.

In a few weeks, we're gonna have so many people saying to us, this is the longest they've ever been on a diet. And it's the time that you're putting in. Consistency, yes, along with time, that's gonna make the change at the end of the day. So just get some thought to how you're feeling as you're rolling into Monday.

And this is what mindfulness is about. We talk a lot about mindfulness out there in the world, but what does it mean? How do you become mindful? You are born mindful, you are born in tune, but we become very disconnected. Disconnected because the way we're raised with foods, our parents' issues with food, food scarcity,

for a variety of reasons, and then you add diets on top of that, and you become very disconnected. And again, this is why counting, weighing, measuring, is all outside of yourself and doesn't teach you anything. So you have to learn to trust that your body doesn't want this fat any more than you do, and you can get it to a place where you can be really calm

around food, physically and mentally. Feeling frustrated with the scale. I've listened and read everything and I know it's part of the process. Truthfully, it is the only time I've ever stayed consistent despite the scale being an a-hole. Yeah, listen, can we just talk about this for a second? I'm not trying to convince you to show up and be all like sunshine and rainbows, like how you feel you are going to be frustrated many times you're probably gonna think about quitting many times especially that's what you've done in the past and I don't blame you for quitting those shitty diets because I think a part of you also knew this is a shitty diet but the living method is not a shitty diet but it'll test you for sure for sure so you really want to honor

be like what is this about I'm showing up because think about it right you're eating all this good food maybe you're moving your body trying to manage you're doing the best you can and that is good enough but absolutely the scale not moving can be frustrating so I'm gonna give you that be frustrated and then sometimes we do want to think why am I frustrated well because you really want this badly because So many have been trying to lose weight for so long Like you've been trying for so long you just you should have it done by now and not that you should have it done

But those shitty diets you it's not because you didn't work hard. It's not because you didn't spend the money It's because the diets were designed to yes help you lose But you were never gonna maintain and so a lot of people bring that baggage with them. You just want it so badly, you know? Not for lack of trying. Okay, my week last week and a weekend were on point. Nutrient-rich, paying attention to say, say tidy, no alcohol, six liters of water a day.

Okay, make sure you need six liters of water. I love that. Again, you would need more because of your size, environment, if you're working out, sweating and whatnot. Working out, okay there you go. And the scale just spent the week going up and down the same amounts and I'm starting this week as the same as a week ago. Okay, okay. I'm struggling with the unknown. Is it something I'm doing wrong? Missing too much healthy fat or nuts? Not enough of something. I feel like I'm doing wrong, missing too much healthy fat or nuts, not enough of something. I feel like I'm doing everything

right. I just wish I could see the future. She would be both. Okay, so let's break this down. So you're working out your is your body changing? Are you noticing like what are you noticing? Do you have better energy? Are you sleeping better? Is your body changing from your workouts? What is you what are you doing? So these if you and I were sitting down right now this is what I would say okay what's going on? What kind of effects are you feeling? Is there proof that the changes you are making are adding up and making

a difference? There is psychology of effort where you think you want it so badly so you think you should have more but you're not actually showing up and doing the things you need to do to get more And I'll use this as an example. I'm not saying this is you I will sit down with someone and go through the maximizing posts in the past and they're like I'm doing everything I can to get the scale moving. I'll say how much water you drinking Oh three liters and I'm like, okay, and they maybe have like 20 40 60 pounds to lose. They need more water I'm like, okay, and they'll score themselves at a 40, 60 pounds to lose. They need more water. I'm like, okay.

And they'll score themselves at a 10. What I suggest is give yourself a score, one out of 10 on the maximizing. Now, this is not to berate yourself. So if scoring yourself is going to mentally mess with you, don't do it. On a scale of one to 10, how am I doing on my water? On a scale of one to 10, how am I doing on my sleep? On a scale of one to 10, how consistent am I with the program? Right? On a scale of one to 10. And I I doing on my sleep? On a scale of one to 10, how consistent am I with the program, right? On a scale of one to 10.

And I would have someone marking 10s across the board. And I'm like, okay, this person is really doing all the things. And then I sit down in front of them, they're like, I'm drinking three liters of water. And I'm like, okay, that's not enough. And they'll be like, but it's more than I've ever done. And I'm like, okay, but you don't get a 10

for doing more than you've ever done. I love that you are so appreciative of yourself for doing more I think that's amazing and not again what are you doing for walks well I'm walking a couple times a day okay are you getting your heart rate up no are you working are you are you lifting weights no okay so why would you score yourself a 10 well I'm walking more than I ever have I'm getting out there and I'm doing it. Okay, or like I'm going for walks, you're getting your heart rate up?

Well, no, because I take my dog for a walk and she's old. Okay, so again, you don't get a 10 for doing more than you've done before. You get a 10 for getting out there walking with a weighted vest, getting your 10,000 steps in a day, doing some resistance training, getting your heart rate up. Like you have to understand when maximizing is sometimes though you can't work out as much as you would like. So that's okay because it's all about all the things that you're doing adding up. So it's not about perfect. It's about consistent. And this is where you're like, okay, well, I can't

get so hard on myself if I'm following through and I'm a six six at water six exercise six at sleep now will that six add up and make a big difference absolutely but it's about the pressure like if you are putting the pressure on yourself like you're you're a professional athlete when you're not a professional athlete it's like golf right I am NOT a pro golfer I'm not a scratch golfer I'm like decent but when I go out and I golf, I put the pressure on myself like I'm in the fucking LPGA tour and this is my opportunity to win. I am swearing.

I am upset. I am, and I am not a pro golfer, right? The same kind of thing we can do to ourselves when it comes to making the changes that we need to make. So this is where you wanna bring that realistic, like how am I doing? And this is where you want like, what can I do more? And it's not about more volume. It's just like kicking everything up a notch, a little bit more water.

Add a weighted vest or walk a little longer. It's about, you know, trying to with stress do some deep breathing exercises. So it's not about more and more and more and more. It's just like kicking it up just a little bit, like 1%, 2%. So there's that. Okay, so no alcohol. I love that for you.

And that in a roundabout way is gonna make a difference, but people are always surprised how cutting out alcohol, they don't know all of a sudden drop 20 pounds. Minimizing alcohol, cutting out, great for your brain, it's great for your digestive system, it's great for sleep, but it can take a while. I would say it takes about nine weeks, nine or 10 weeks, before you really feel the effects of not drinking alcohol.

I know because I stop drinking alcohol every three months, and it takes at least that time to really get to a place where you're really recognizing the difference. 60 dose of water, okay great, but make sure that's warranted right but you say you're working out working out okay so what are you doing for your workouts? If you are doing resistance training and your muscles are sore that can have your weight elevated and retaining water because your muscles are inflamed so your weight can actually be down but up at the same time. Okay let me say that again

your weight can be down but up at the same time. Okay, let me say that again. Your weight can be down but up at the same time. And so you want to make sure that you're giving your body lots of rest. So that is really important because you're going up and down up and down. So if you're seeing new lows, if you're seeing new lows, your weight is dropping and that's where you have you can have that low and also have your weight up at the same

time. What else is going on your sleep depending on like what, what else can we do there? Everything else. So healthy fat, healthy fat doesn't make you fat. In fact, getting enough good fat in your diet can actually address your body's need to store fat. Without enough good fat coming in, your body's going to be really resistant to make you fat. Also, you're eating good nutrient rich foods.

And we talked about this with Sandra Elia, who's a food addiction expert. It's one thing if you're overeating processed foods. It's hard to kind of overeat healthy, nutrient rich foods and protein, but also fat feed into what's called your satiety hormones. We're talking about hormones. We'll talk to her link on Thursday. These are hormones that make you feel satisfied and full. I don't like to say full but satisfied. Like you've had enough. You know when you're just you're done and someone's like eat

some more and you're like no no no I can't I've like really had enough. So that's that fat gives you that sustaining energy and so it's not it's not the good fats. It's not the nuts. Although here's what I have to say. Sometimes people say, I think I'm eating too many nuts. And I'm like, you think or you know. Or people think, I think I'm eating too much. I'm like, well, if you think you are eating too much, you are probably eating too much. Unless you're coming from a really restrictive mindset,

right, where you think less is more. So it depends on the mindset. So I'd be very cognizant saying to someone, if you think you're eating too much, you're probably eating too much. Like how are you feeling? Are you eating everything on your plate? Are you eating till your belly's full?

Do you feel like, okay, I'm eating too much? Or is it because you're used to a really restrictive mindset and you are afraid of eating so often, right? So it depends on the mindset yourself. So what is that about? So it's not the healthy fat, it's not the nuts. Even if you're following a program and eating more than you need,

I'd rather you overeat right now than under-eat. So right now we haven't started to address portions. We still haven't tried to lose weight yet. And I know when I say that, you're like, what, I'm trying so hard, I made all these changes. We haven't actually started to lose weight yet, which is why I'm fine. If you haven't lost any weight yet now when we get into weeks four five six seven rule and dig into that next week, we're actually going to start addressing portion sizes, but

we've got to lay that foundation right now. But the fact that your weight is going up and down to me. That's a sign. Like if you've seen a new low a a low new low is always fat loss. A new low is your low. You're not going to see a low because you aren't eating so often. You're drinking water. You are working out. So your muscles would be sore. Um, so what your new low on the scale is a new low, but ups are always fluctuations. Now what is going on with your stress? What's going on? Do you also have a cold or flu or virus right now? Right? So if your body is like you may be working out

hard and doing all the things, but if you feel a little run down, you have a cold or flu weight is going to be up. Right? Do you have a lot of stress going on at work or with your kids or something else? Same thing. Your weight could be up. How's your sleep in your sleep and interrupted? What's going on there? So signs that your weight is about to drop weight up. That could be another reason why your weight on there. So signs that your weight is about to drop weight up, that could be another reason why your weight is up. So your weight actually could be going up because it's on its way down.

But usually up and down is the body, it's in a state of detox or trying to detox and that's where you get that there. So this to me, based on everything that you have written, sounds like you're doing everything that you need to do. And it is just a matter of like putting that time in. And this is where you'll see people lose like a big chunk. And this might be you, where it's like,

seems like it's just up and down, not moving, not moving, not moving, not moving. And all of a sudden you get on the scale one day and you're like three or four pounds down. You're like, what? Three or four pounds down? And that's because you were dropping. It's just that your weight was also up at the same time.

Your weight was up at the same time. Thanks for sharing that by the way. Today's going to be busy. Now it is very busy and stressful. Life happens. Going to do the best. I cannot stress. That's it. So we're going to talk about sleep and stress this week. Sleep and stress like honestly the foundation. Routine, sleep, managing your stress, the foundation of change. The eating and the exercise and all of that is definitely bonus but really just the way that we've come to live our lives, it really fucked up our hormones,

which we're gonna talk about on Thursday. So busy is a matter of like taking time and setting your intentions in the morning. How many of you are still setting intentions? How many of you still doing end of day reflections? So on Monday, don't just berate yourself about what you did on the weekend. Use it as an opportunity to be like, what do I need to do today to make sure I have a good week? What are the things that I am

doing when that scale is moving? Not so much in the beginning of the program but at the end setting those intentions, end of day reflections, maybe make some non-negotiables for yourself. No matter what every day I'm going to take two minutes out to set my intentions. No matter what every day I'm going to post my end of day reflections. It just reminds you what you are doing. And then every day I'm going to think about my why. Every day I'm going to remind myself why I'm showing up every day, why I'm doing all these things, what is my end game, what is my goal,

because there has to be an end to this program and this process. Right? And that's what I love about the program itself. Fresh start each week, end of each week. It's a great idea to pull out those maximizing posts. Beginning of the program, end of the program, you go to the next program, so those are you coming back, right? Like where are you at now?

What you need to focus on where you are at now. Don't get stuck on what you did before, right? I wanna take a quick minute out here to introduce to you our new podcast sponsor, and we are so aligned I'm excited about this one it's Joe Fresh known for great value so you know you are getting great quality for the price point as well as stylish everyday essentials so they want you to know about their new active wear collection

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Good afternoon from Holiday in Switzerland. Hi, Claire. I am also away if you're watching me live. My son and I are in Mexico. We are trying to get some downtime, but we're also doing a lot of work as well. So it's a little bit of work, a little bit of play. We got up this morning, we went to the gym.

We took a long walk on the beach. We're gonna do aquafit later on. Not really drinking at all. We did have maybe a margarita yesterday, a bit of frozen margarita, because if you're at the beach. Okay, we have been choosing some lovely things to eat, but otherwise on program. Great.

You can absolutely travel and have some enjoy the bites of bits of foods and still do your best to just make sure you're being mindful and aware, right? And aware. You don't want it to be all consuming on a vacation. Obviously, you want to have a great time, but what is the worst thing to do on vacation? You look so forward to it you get there you're eating you're drinking and you feel like Such shit by the end of your vacation. You can't wait to go home You're like, oh, I can't wait to go home and just sleep in my own bed and eat real food or when I get back home I'm gonna get back at it and feel good

Like it feels good to feel good even when you're on vacation You're gonna have a much better time if you're making an effort to do the things that make you feel good, you know? Anyway, back to you. Where was that, Clara? Okay, I'm trying this instead of pausing for holes because I seem to end up quitting when I fall behind.

Yeah. But I'm having the wild boar, Ragoo, on pasta tonight. I had a huge walk in the woods to offset the planned feast. Yeah. So, so I just want to talk about offsetting, which I don't mind that verbiage offsetting like recognize. Okay. Like if I'm going to indulge in eat, I do want to move my body, but I want to be very mindful of it. Not attaching that as punishment. And you look at the walk as I'm moving my body today which is so beneficial for me it's great physically it's great mentally it's gonna put me in a great calm mindset so

I'm more likely to make good choices right so you don't want to get into I'm walking because I'm eating later on it's really just about feeling your best and doing the things that you can and then going out and just really enjoying that dinner getting to a place where you can and then going out and just really enjoying that dinner. Getting to a place where you can just really enjoy without what am I eating, what am I not eating? Okay, I'm gonna eat less today so I can eat more later and I can't have the dessert at lunch

because I wanna have the boar pasta for dinner, right? Like this is where we wanna get to that calm mindset. And I love that, this is what it's about. I mean, everything again is factored into the end game. Everything we do on the living method is about you being able to maintain and sustain your weight. That's the whole mission. It's not really about the weight loss. How you go about losing weight feeds into your ability to maintain and sustain. And that's truly where we want to go.

So whether you eat, again, I hate off plan, on plan, but if you eat off plan, right, you learn something from that. This is why it's not about being perfect, because what you learn about your relationship with your food when you indulge in things, when you are trying to do other things to reach them, in knowing what you need to do, and then not doing those, and then recognizing how you're feeling, huge massive insight into the things that you need to work through and the changes that you need to make. Because it is about issues and associations tied into food, right?

It is about habits. It's about beliefs. It's about all of that. So this is where the mindful piece comes in. Now, yes, we're also being mindful about those portions. We're starting to pay attention to how do I know when I've had enough? How do I know when I've had enough? How do I know when I'm actually hungry? And there's a there's a lot that goes on to you know what you're eating. Certain foods take longer to process and digest in your system. There's a lot to

that. There's a lot to hunger because you can eat and if you overeat next thing you know you're hungry half hour later but it's because you actually eat too much and it's jacked your insulin levels up. So there's a lot to it. So it's really about getting in tune and understanding that. And the reason why we do them before you eat, am I hungry? How am I feeling? What if I was to eat all of this?

Which if you follow me on social media, perfect example of that. We got here, I had been up 24 hours. I hadn't really eaten anything. I go through the buffet and everything looks amazing and I have this huge, massive plate and I sit down and I'm like, okay. It's way too much.

You just know it's way too much. So that's a kind of example of that. And then once you do start to eat, and maybe if you're new, you might not get any feelings. Here's a tip, out of your head, into your belly. It's not what you're seeing necessarily, it's what your body's associating with your seeing, but Here's a tip out of your head into your belly. It's not what you're seeing necessarily it's what your body's associating with your seeing but it's a feeling and I always use the example for this week of if you've ever drank alcohol and gotten sick to the point that you for me is lemon

gin just the thought of lemon gin gin and tonic yes you add lemon to it. Abs like or food poisoning. You know, you've eaten something and you're just like, I'm never going to. That's the body's association. Now that's on a bigger scale, but that's your body's association. It's making these associations all the time. And then when you start to eat, right? How am I feeling? And what if I take a few more bites?

Because you know that point where you feel like you're done and then you're like, I'm going to have a few more bites. And then you're like, oh, I should have had those last few bites right or what if you were eating your food and someone was takes away your plate would you be like yo bring me I'm not done yet or would you be like oh I probably had enough I'm good right how would I feel and then how did you know when you were done so many of you are going to recognize that your sense of satisfaction is when your plate is clean. And we're gonna have to obviously break that.

Right, you just eat whatever is served. Everyone gets served the same size portion at your dinner table and everyone's expected to eat it. This is where restaurants really enforce that because you go to a restaurant and everyone is served the same size portion. And what if you leave food on your plate? Is everything okay?

Was like, are you all right? Is it, no, I'm good, I'm done. I just don't need the same size serving as the six foot, 250 pound guy over here. Right, so that's reinforced behavior. Everyone gets the same serving size if you don't finish your plate, or if you had to sit there and finish your plate

as a child, that shit goes deep. Food scarcity is a big one for a lot of people. A lot of people have parents and this goes back generations that come from a really food scarcity mindset where there was not enough and you just that's kind of like ingrained in you. And so if you don't eat everything on your plate, you feel like you're going to be hungry later.

So there's a lot of stuff that goes on there. So, how did you know you had enough? Now I know when I've had enough because I sit back, take a deep breath, put my utensils down. I just do it naturally. I mean, you will come to know what feeling satisfied means to you. For a lot of people feeling satisfied is actually feeling full. You eat until you feel full and you think that is satisfaction.

So it's about bringing awareness to that and then how you feel 15 minutes later because this is when when you eat food is one thing and then your body starts to process and digest your foods, right? That's where you really want to pay attention to that how you're feeling when you walk away. So that's what this week of mindfulness is about is really about what's going on in your brain around food. Because this is you know the routine right? Prop week is about starting to make change week one, fine tuning. Last week consistency, maximizing, pulling in the other things that you're doing. And it's just the routine of the food plan. That's why just that you want to become second nature. That you want to be routine. That like you can definitely switch up the kinds of foods, kinds of vegetables, kinds of fruits, stuff. You don't have to eat the same shit every day. And if you do, that's fine too.

But really routine. Your body will get used to that. And so this is where we will actually have people noticing, I'm eating too much. I keep eating way too much. Like nuts. Are you eating 25? That's give or take.

Or are you eating a few handfuls and just over snacking on the nuts? You know, right? So this is where you'll have people actually saying, I'm just, I feel so full. And I'm like, okay, then eat less. And it doesn't occur to people to eat less or to leave food on their plate.

So in other places in the world, like Thailand, for example, if you leave food on your plate, it means, if you clear your plate, it means that you want more food. And so it's normal to actually leave food on your plate so they are used to leaving food on their plate but a lot of people are not used to leaving food on their plate so you may feel very uncomfortable leaving food on your plate. Now we're gonna get into those portions and force you to leave some food on your plate next week but these are some things that you want to start to think about. Alright let me see if I can get

into a few more questions. I'm okay talking about the airport travel. Remember we did have some travel tips that we posted. You may not have been traveling when we posted those in the first couple of weeks of the program, but if you're looking for any of those trips, I've only lost four pounds, but in reviewing a training video the weekend, I noticed it looks like a lot more. So you're really going to notice, so first of all, four pounds is amazing. Four pounds in four weeks, including prep week, is on par with one to two pounds per

week. And again, still normal if you haven't lost any weight. And also being really mindful about only, but I know what you mean in this context. So the living method, you lose 10 pounds, it's going to look like 20 pounds on another diet because there's a difference between weight loss and fat loss with the living method. We're going to for fat loss. Give the body what it needs. Like if you are losing weight right now and just following a program, we are not trying to lose weight.

That is your body saying. Oh, this is amazing. Shit. I'm getting all this great new term rich foods. You know what? I don't need to do. I don't need to store all this excess fat and your body on its own is just releasing that fat. Now, it could be that you're overindulging high calories

obviously with processed foods and whatnot. And sure, if you're eating all healthy, nutrient rich foods, you might be eating slightly less, which obviously is beneficial and helps as well. Your body doesn't, this goes back to the very first Science Saturday post where your body doesn't want fat any more than you do. It's really important to understand that. you have trained your body to believe it

needs to store the amount of fat that it is storing for those times where it's not getting enough. Whether that's high stress, lack of sleep, overeating, dieting, whatever that is, right? Now we need to retrain the body to believe you're gonna keep getting the nutrients it needs. Holding on onto every extra pound of fat is not healthy for you. Now, this doesn't mean that you are unhealthy if you were overweight or you are healthier if you are skinny. That's not what I mean. But every extra pound of fat causes inflammation in the body and we've listed all those reasons in that first Science Saturday post. So your body doesn't want this fat anymore than you do and your body doesn't hold grudges.

So it's not going to him and ha it's not going to be like, I don't know. You know what I mean? So the minute you start giving it what it needs, it's like, okay, I'm getting all this food. What I don't need to do is store this extra fat. So if you are, if your scale has been moving, wait till we start trying. And if the scale hasn't been moving, that is your body's game being like, holy shit, we're getting all this great food.

Now I can repair. Now I can can rebuild now I can make change now I can address my body's needs which is why the scale isn't moving for you it's going to start moving it's gonna start moving but I love that you'll taking photos honestly measurements can be a little tricky because your body kind of shifts your body kind of shifts like yes you'll see overall inches but your body's kind of shifting. But photos are amazing. I've been doing breakfast wrong every second day and been having Greek yogurt with fruit. Is that not allowed? So first of all, there's nothing that's not allowed. It's all about maximizing your food choices. But it's like if you're using a great Greek yogurt and it's

got good fat in it and you're adding some fruit that's actually quite healthy for you. Just watch that it's not a lot more fruit and watch this on a bowl of fruit with a little bit of yogurt. So you want to go the base of yogurt you want to add some fruit. Now if you can also add in some flax seeds or some hemp seeds or spread of love for anyone using that. Nuts seeds like bump up the protein. Some people also and this is where if you got a good protein powder can mix a little bit of protein powder if you're looking to bump that protein up a little bit with your yogurt. So it's really about making sure you're focusing on protein being the main focus of your breakfast

but you can you can have eggs with some fruit if you want you can absolutely add the fruit in there. You can have you can have oatmeal, for example, but if you had oatmeal, go less oatmeal, maybe add some yogurt on top, and add some seeds on top, and just bump up that protein a little bit. Protein a little bit.

Which I see Dave said. Dave followed up, hi Dave. It's absolutely allowed, but try to get some protein in there to boost it. Hemp hearts, for example. Really easy. Really easy. Took me to day seven to see the scale move, yeah? It's gonna allowed, but try to get some protein in there to boost it. Hemp hearts, for example. Really easy. Really easy. Took me to day seven to see the scale move.

Yep. It's going to take a while. It'll be so worth it. So you're listening to the people talk about their body changing, scale moving. Your weight will drop or your body will change and that'll just keep happening. If you show up and you are here at the end of the program, your mind is going to be blown how much you can accomplish. You don't love water, but you feel better when drinking it.

Yeah. You know what's really interesting is that you can tell I was saying this to Sonia. So whenever I fly, I go to the bathroom, like, and I hate going to the bathroom on a plane at least three or four times, at least three or four times, because first of all, flying is very dehydrating for you, but no one else is going to the bathroom. I mean, a couple of people, and it just goes to show you how dehydrated people are that they are not going to the bathroom on a plane. Everybody is in an epic state of dehydration. Now if we chartered a plane full of all of our members there'd probably be a lineup at the plane. Hygiene. Muscle weighs more than fat. I gain muscle and

strength when I'm working out therefore I trust that about my body more when losing on the scale also tighten it up by measuring thoughts here. Love your style. Hi, Diane. The muscle weighs more than fat thing is so tricky. I don't really understand the correlation when people kind of say that. So you are building muscle, but not at the amount like unless

it gets hard to build muscle to the point where it's like weighing on the scale. So when you are working out and you are dropping fat you do want to make sure this is why giving your body time to rest because your body can't focus on fat loss at the same time. Now when you are adding muscle mass or maintaining muscle you are increasing your metabolism and so your metabolism comes down to how much energy you're using at rest and that can be really helpful when it comes to moving the dial on the scale. But really when your weight is up or it's not moving from doing like workouts where you're

doing resistance training it's usually from inflammation or your body retaining water which is why then when you have a bit of a break you'll see that that scale all of a sudden drop. But yeah so you're what you're gonna notice when you're doing the program, and I'll say this before I go, is that if you are working out, if you've always worked out and your diet's been off, or you're doing quote unquote starvation diets,

traditional, not like the Libby method, you will notice your body change like crazy. You do a weight workout on a Monday, on maybe not Tuesday, but Wednesday, you should be like, oh, I noticed a weight workout on a Monday on like maybe not Tuesday but Wednesday you should be like oh I notice a difference from my workout and this is one of the reasons that I one of the reasons I went into specifically the food part of weight loss and you don't need to exercise in order to lose weight is because I was a personal trainer for years and I'd be in there five o'clock

in the morning same clients super consistent and they just want to lose weight and they I would pound the shit o'clock in the morning, same clients, super consistent, and they just wanna lose weight, and I would pound the shit out of them in the morning, and their bodies would never change because they weren't managing their stress and getting better sleep and moving in and focusing on what they were eating. Gonna be a game changer, gonna be a game changer.

All right, gotta go. Oh, who is that? Is that Barry Lynn? Hi, Barry Lynn, hello, good morning. Waiting to get a bath and getting a haircut today. I'm going quite short as oh, is that, who is that? Is that Barry Lynn? Hi Barry Lynn, hello, good morning. Waiting to get a bath and getting a haircut today. I'm going quite short as my hair is seemingly falling out. I am nervous. Hi Barry Lynn, I am nervous but also excited.

Barry Lynn is dealing with some health issues right now, if you can imagine. Send in your love, girl, so nice to see you. Okay, that's my time for today. I'm going to be back tonight at 7 p.m. If you want to come join me then. I might be a few margaritas in, maybe, maybe not. We'll see if I drink today.

I'm allowing myself to have a few drinks, although I probably won't. But anyway, we'll see. So no guarantees on what happens tonight. But I will see you back at 7 p.m. We've got a great guest lineup this week. Dr. Beverly David, tomorrow. Let's talk about the psychology of sleep. What is happening to your brain when you're not getting sleep and how is that affecting

the choices that you're making? This is going to be hugely interesting. Alana McGinn talking stress and sleep. What is happening to your brain when you're not getting sleep and how is that affecting the choices that you're making? This is gonna be hugely interesting. Alana McGinn talking stress and sleep. It's not gonna be the same droning on about the benefits of you managing your stress and sleep. Really what is going on and how actually can you make change? There are gonna be the conversations you didn't know you needed. Dr. Alinka Trejo Thursday talking about hormones and what's happening to your body when you're not getting enough sleep and I

know some of you are like your shift workers, your new moms, it's not about more it's about trying to get better quality sleep. So we got a lot to talk about this week. So I'll see you guys this week so if I don't see you tonight hopefully we'll see you sometime this week. Mindfulness this week super consistent, maximize mindfulness right so so we're pulling everything. Remember I said in the beginning, people when they try to make change, they do this, they do that, they do this,

they do that, they change this, they do that, they do that, they do that, and they get bits and pieces of results. This is about pulling the things that you are doing week over week over week, so it's all working together under one umbrella. And as you move forward, it's actually adding up and making change.

Have an amazing day everyone, and I'll see you later.