The Livy Method Podcast - Livy Method Day 26 - Fall 2024

Episode Date: October 4, 2024

Gina Livy's Facebook Lives from The Livy Method Fall 2024 Support Group hosted on Facebook. This is a recording of the Day 26, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:How to pause The Program and pick up right where you left off.How to set yourself up for success this weekend.How good sleep impacts the weight loss journey.How the recommended supplements can be beneficial to weight loss.A sneak peek into the 4 reasons why your weight may be slower to move.Some information about creatineBuilding the mind/body connection takes time – give yourself kindness and grace.How to manage pain – support your body and help it heal.The many reasons why the scale can be up – it’s not real weight gain.Weight loss and your menstrual cycle – an opportunity for “Double-Detox”The Menopause Add-On is coming – stay tuned!Discussing the Livy Method Journal and Program Guide – thanks for the feedback!The more you put into The Program, the better your results will be.Awareness is the first step Discussing air fryers.More information about the Menopause Add-On.More information about hormones – it’s not just sex hormones.Men and the Livy Method – it works for everybody.Weight loss is based on momentum.A sneak peek into what’s coming this weekend and next week.Don’t forget the sale next week – The price is going up next year.To learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams from my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple,

and Amazon Music. Dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton.

Visit Peloton at onepeloton.ca. Day 26 of the program. Hope that you're having a great day so far. Of course, it's also Friday if you're following along in real time. And again, I always like to say, the reason why I say following along in real time is that we have members that are with us day to day and are on the current day, day 26 of the program, of the the 91 day program. And there are members that will be following along for whatever reason. Maybe they started late vacations, just for whatever reason, if you can't follow the program is easy to follow. If you have to take time off of following, all you need to do is simply pick up from where you left off. So that's

why we structure it in 91 days. This is really easy to do if you're using the living method app, because let's say you stop following today, you go away for a week on vacation. I mean, you can go away on vacation and do some of the things and still track that and have that count as following the program. Some people prefer to be like, nope, I don't want to do that. Although it's not about just tracking the days that you are perfect. So you don't want to get in this thing that not counting a day here or there, like there's got to be a, like you're really not following at all. So you go away, you come back and you know, if you left on day 26, then you pick up on day 27 and using the Libby method out makes that really easy to follow. How are you feeling about the weekend this weekend? You got

this. You got this. You know what to do. You know how you want to feel. You know what to do. You know how you want to feel. That's what it is. That's what it's all about. Now, you can absolutely make space for celebratory days, celebratory meals, celebratory weekends, if you're going away this weekend or whatnot, keep it together where you can keep it together. Maybe your food choices are going to be off, but get that water in. Try to get that high protein in for breakfast. If you end up missing a few meals and snacks, no big deal. If you end up indulging in a few things here or there, no big deal. Don't focus on the things that you are doing that you're not supposed to do. Focus on the things that you can do to be as proactive as possible. You'll notice in the app,

if you are using it, I don't really make space for you to, you know, I mean, you can write down and make note of things that you're having that aren't necessarily quote unquote on plan, but focusing on that, it doesn't get you anywhere. Focus on doing the things that you need to do. And that's how you're going to, that's how you're going to get ahead and reach your goals in the program. I am on a 12 hour nights today through Sunday. Hi, Melissa. So really trying to prioritize sleep, which isn't always easy. I'm making a plan. Okay. So we had our sleep series this week. I am in love with this conversation, really understanding the importance of sleep. First of all, everyone wants to talk hormones and weight loss. And hormones are, it's a very complex conversation. There's a lot of different hormones in your body. Hormones, of course, are the chemical messengers

in your body that tell your body what to do. And when it comes to hormones, yes, there are sex hormones, you know, like estrogen, for example, that starts to decline and deplete and whatnot. But there are so many other hormones involved, cortisol and insulin and oh my gosh, your hunger hormones, leptin and ghrelin. And there's just so many that play a role in your body. And so many are involved in stress and sleep. And stress and sleep can be the two things that really get in your way. So if you find yourself saying, I'm doing all the things, I'm eating the food, I'm drinking the water, I'm doing all the things, moving my body and whatnot, and the scale's not moving. Sometimes what the body just needs is time.

You just, your body needs time. But this is where you really want to go look at, okay, what's my lifestyle? What are the stressors I have in my life? What's my sleep like? That type of thing. I never want anyone to walk away from these conversations thinking, oh my God, like I'm never, there's so much to do. I'm never going to be able to do this. I want you to walk away feeling empowered that there are things that you can do and focus on besides what you are eating and when. So that sleep conversation was a game changer. I did watch and or listen to all the guests this week and will be listening again because there's so

much to unpack. I have also ordered calm. Yes. Okay. I love calm magnesium. We talked a lot in the sleep series about magnesium. You'll hear a lot about magnesium and the importance of adding it in, especially in the health space. It absolutely helps with weight loss. It's responsible for like 300 different things in the body. We talked about the calm. Obviously, calm is really easy for your body to absorb. It's great for your nighttime routine. It's great for sleep. It's also great for bowel movements as well if you're taking. She also talked, or all three actually talked about glycinate or bisglycinate, which is another one if you're really stressed, that can be a great magnesium to add in. I actually take both of those magnesiums because there's a variety of different ones out there. I do want to talk about supplements because I feel like we could talk about supplements for days.

And I really want to stress the importance of really considering adding some of those in, especially your vitamin D this time of year. Really to simplify vitamin D, as soon as your vitamin D levels start to drop, it signals weight gain, right? It's like your body's wired to the seasons. You don't have enough vitamin D, your? It's like your body's wired to the seasons. You don't have enough vitamin D, your body will feel the need to store fat in the most simplest terms. So adding in vitamin D can be one way to like really get and keep that scale moving. Omega-3 is a big one. We're also going to hear a lot of conversations about probiotics, prebiotics, your microbiome. We talked a bit about that this week as well. Your microbiome is like your second brain

and the importance to have a strong digestive system and microbiome in which probiotics, prebiotics, digestive bitters can really help with that. So if you do get deployed in the program again, where you feel like, okay, this just isn't working for me, these are some things that you want to consider. They're definitely not magic pills, but the way they can work in combination with everything else. We are going to have Dr. Paul Herkel join us. You met him during prep week. He was part of our panel and he talked about the supplements. We're going to talk about four reasons why your weight might be slower to move. It is way too early to tell yet if you are one of those people dealing with any of these issues way too early because it's still normal to not have

that scale move yet. I know you don't like hearing that, but it's true. Inflammation is one. Digestive issues, food sensitivities, and gut issues like your microbiome. And hormones. And hormones are another. So we're going to get into that conversation. We're going to get into that conversation. Creatine is great. I'm going to cover creatine in the next couple of weeks. I did a post yesterday. My friend Kyle Buchanan, who's going to be joining us in the group, did a little post on creatine. It's one of the most well-known and studied supplements out there.

Great before workouts. Great for after workouts. Also great if you don't work out for maintaining muscle mass. Can be hugely beneficial. It's also really great for your brain. We had a conversation with Dr. Linka Trejo in the summertime talking about the importance of creatine and getting it in. So we'll be discussing that a lot more as well. All right, let's see. I'm missing the mark every day. I overeat probably once a day, if not more. I ask the questions. I try to find the signs. Sometimes

I assume I just ignore it. It's very frustrating. This is not my first time though. And I still can't figure it out. I mean, we've heard people say it's taken them three programs to figure this out. Just have some respect for how disconnected you might be. And not that it's your fault. This could be from when you're a child. Your parents teach you to just eat everything on your plate, everything on your plate, like no matter how much is on your plate, no matter how much is served. So yours might not be once it's on your plate, your connection to asking those questions, that first one especially might be while plating your food. So rather than sitting down in front of your food, because that could be a strong,

like that could be strong to work against if you've always been taught to eat everything off your plate. So try, try ask, try that first, like how, how is this, if I was to eat all this, how, how am I going to feel? And while you're portioning it on your plate or how's this portion for me, you'll kind of know, okay, okay, that's going to be too much, right? Or really pay attention. And I love this for you. If you are overeating, pay attention to that. Pay attention to how you are feeling, right? And then that feeling of you've eaten too much, pay attention to that because it's good to know that feeling. So you know the opposite feeling, which is being still hungry and then you'll figure out that middle ground. Also, you know,

when you were young and you're, I'm hungry, wait to dinner, wait to dinner. So you're taught to ignore your hunger cues, right? Eat your broccoli or eat foods that you don't like, or that give you a bellyache. Don't jive well with your system. Eat them, you're going to sit there and eat everything on your plate, right? So then you add dieting to the equation where you are starving and depriving and restricting and trying to ignore your body's cues. And then there's also bigger cues like that, like not than that, like not sleeping when you're

tired, right? Ignoring your intuition, ignoring your intuition, plowing through anyway, you know, not, not listening at all to your body and cues. And then there's like the not trusting factor. Then you've got to layer on trust, right? Then you've got to layer on trust in there. And so there's a lot. There's a lot. So one of the things that's really important to do is really just have patience with yourself, kindness, empathy, show yourself grace, understanding. It might take a while. Some people just have a block too, where their food issues run a lot deeper and are tied in and their desire to lose weight is conflicted with past traumas and how they use food to cope as well. So there's a lot going on there. There's a lot going on

there. But the thing is that you know, so sometimes I assume I just ignore it. It's very frustrating, right? Um, I overeat probably once a day, if not more. That's not bad. Once a day is not bad. Once a day is not bad. Um, again, the, the thing in this, that the, what would be a bigger issue is more under eating all the time than not eating and

skipping meals and snacks rather than slightly overeating. And so really pay attention, really pay attention to that. Maybe as you're listening to, you're trying to look for physical cues when, when more, maybe it's just a more innate sense that you're doing. It takes practice. It takes practice. It can be incredibly frustrating, but you have it in you. It is basically your intuition. It's just your sense of knowing, but it takes a lot of practice. So, you know, just keep practice, practice, practice, practice. Even if you are overeating, you're still going to lose weight on the program at the end of the day. This is just about getting as in tune to our portions as we possibly can. Keep at it, but you might need to find a way in that resonates with you, right? Like when I say, feel it in your belly, or, you might need to find a way in that resonates with you, right? Like when

I say, feel it in your belly or, you know, I'm taking a deep breath and your cues might be more slight than that. So if you're looking for some big cue, whatever it is for you might be a little different, but keep showing up, keep showing up. Oh, sorry. My, my, my, my comments aren't working great. I made it today. My sleep is crappy right now due to pain, hip pain with the added bonus of stress, IT band, not fun, trying to push through this so I can get back to a good sleep and, and being able to just move. I hear you. I have this nagging back thing again that has popped up. I had this bad back injury last year and then I was feeling so great. I decided to wear heels last week. I don't know who I thought I was. I don't know who I thought I was. Anyway, it's flared up. There's not a lot you can do about that other than ice or heat or whatever you've been directed to do. Really be

consistent about that. Stretching, really important. You might want to get a hip roller. I don't know what you have going on there, but that physical, sometimes we want to just lie in bed, but we actually need to be physical, whatever that might be. I don't know what that is for you. So make sure you're staying on top of that routine. And it's also hard too, if you're taking painkillers or any medications that can help, because those can make your digestive system feel off, that can make you feel bloated and whatever. Here's what I want to say. Just know though that the choices that you're making are helping with this. Even if you feel like you're not getting anywhere because your body is sore, you're

not getting that sleep, it could be worse, right? If you're not gaining weight, that's a great thing. Although your weight might be up slightly if you are taking medications and whatnot, but that's not real weight gain. So hang in there. That IT band, hip pain, that's the worst. Oh my goodness. Good Friday, everyone. For all you working people, for me, this weekend is about closing the trailer. Usually it's cold and blistery. Not today. Oh, I love, I used to work at a trailer park, Muscleman's Lake. I don't know if any of you know, out in the Stouffville area for a few years.

I love trailer park life. It's so fun. At least the park where I worked at. So I was in charge of doing all the activities. Like I taught yoga and aqua fit and I ran all the kids, big kids, um, activities, man, that was some of the most fun. I lived in a little tiny little shack, uh, cottage type thing on the lake. Well, that's where I lived. And that's where I raised my kids for like five years, probably the best years of their lives. That's where the, you know,

the kids would just leave the house, come back when the streetlights were on, wander around the neighborhood, ride their bikes, be outside all day. Very similar to sort of how I was raised in my childhood. So I love that. So fun. That's a whole vibe. Being consistent, mindful of portions, sleeping fairly well, and yet after a good drop early in the week, it all came back. I still appreciate how healthy my food is, but can't wait for my body to catch up. So it's not coming back, right? So, um, it's good to read the science post every Saturday to give that deeper level of understanding.

So eating good, healthy, nutrient rich foods like you are on the program is not going to cause your weight. You're not going to gain weight back. So a drop is always a drop. But for, for so many reasons, your weight can and will be up. For example, if you hurt your back or you have hip pain and you're not sleeping great and you're taking medications for that, along with maybe you're working out and then your muscles are sore or salty food, not drinking enough water because of change in seasons. You've been cold lately, so you're not getting your water in as frequently as you used to try

teas and other methods. So when you lose weight, that's a loss. Your body just cannot take the foods that you're eating and convert them into fat that quickly. It's a much more complex process. And if you're eating just good, healthy, nutrient rich foods, that's not going to happen. Now, I could say the only way that would happen is if you spent weeks and weeks and weeks eating like 15,000 calories a day. So the scale, it can feel like we've gained weight, but it's a lot harder to do, especially if you are focusing on things like your stress and your sleep, and maybe you're not getting the best sleep. Maybe you are stressed, but there's always things that you can do. So it's like, what can I do to get my body back down to feeling back to your best? So how you feel is probably going hand in

hand with what's happening on the scale. So that drop early in the week is still a drop. Now, sometimes what happens is that you see that weight go up, you see that drop, right? And then you're like, okay, my weight's on the weight down, and then it goes back up. And then you're like, oh, I must be done dropping. When in reality, your weight is back up because your body's retaining water because it's trying to continue to release that fat. So a lot of times we... So this is why you want to...

And when you're in detox mode, for lack of a better word, water tends not to be appealing. And so this is why you always want to assume after you see that initial drop that your weight is still dropping for like three to five days afterwards. And then this is where you want to make sure you support that body in detox. Give it the water. Try to get the best sleep you possibly can to facilitate your body continuing to release that fat. So if you dropped weight like on Monday, Tuesday, and it's gone back up, that's pretty normal. It's normal for weight to go up before it drops, then to drop, drop, drop, or to drop, go back up, drop again, and then go back up as it kind of

settles and your body adjusts to that new low, and then you'll see it drop down to that low. It'd be nice if we just got to see it stay there. I just got my period again. Tell me about it. This was me last week. Last week was the last week of the week before after nine months, nine months. It throws you for a loop. It also gives you mad respect for the fact that you dealt with that every month. It's like, man, when you step away from it for nine months and then it comes back, you're like, wow, that, what? I had to put up with that shit every month for like my life like that. It's crazy. You really feel the effects of all of it. And it's just like, man, I keep using that word mad respect today. I guess that's my theme for today. Maybe that's my message for myself, respecting where I'm at, respecting how I feel, respecting, you know, meeting myself where

I'm at. I think that's a message. So hopefully it's a message for you today. It's a message for me clearly because I keep saying it. Just got my period again. Tender age of 55. Every 28 days, like clockwork, make it go away. Tracking weight to see what happens. Med check today with my pharmacist to maximize my supplements and many prescription medications. Blood work last week and everything is normal. Happy about this. I love that. I love it. So remember your period is an opportunity for double detox. So this is your body. It's your body detoxing, cleansing, all of that. And it will, because we piggyback the same detox process as your menstrual cycle, your body will also release fat. So it's a great opportunity to move the dial on that scale. So while you have your period,

so it's pretty much the same, same if you think about it. So you're getting your period, right? You're doing everything the same. All of a sudden you wake up, you feel bloated, you're gross, your body, that's because your body retaining water for about the detox process. You could also feel constipated, feel tired, headachy, moody, all those things. And then your period comes, you get those, you go from maybe constipated to looser bowel movements, right? Your weight drops down, maybe goes back up again. And then a couple days after your period, if you're tracking every day, then you're at your kind of lowest low. Those are the days that you feel your best. Those couple of days afterwards, done, done, done. And so this is an opportunity for your body to release fat in that double detox as well. I love that blood work. Everything is

great. That's always good. And I love that you're checking in with your pharmacist to maximize your supplements and your prescriptions. I mean, the proactive, that's awesome. I love that. New year, new me. Season is here and honestly, we're already over it. Enter Felix, the healthcare company helping Canadians take a different approach to weight loss this year. Weight loss is more than just diet and exercise. It can be about tackling genetics, hormones, metabolism. Felix gets it. They connect you with licensed healthcare practitioners online who'll create a personalized treatment plan that pairs your healthy lifestyle with a little help and a little extra support. Start your visit today at felix.ca. That's F-E-L-I-X dot C-A. Whether you're in your running era, Pilates era, or yoga era, dive into Peloton workouts that work with you. From

meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not, just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. So yeah, so menopause add-on. I just want to talk about that. Not that we're going to talk about menopause all day, every day, but I am going to be rolling out my add-on in the next couple weeks. This is an opportunity to talk menopause and weight loss specifically, hand-in-hand with the program.

And one of the things I've been reading a lot about is how it's really this opportunity or this change, just like we have when we are younger and we're in our teens, just like we have this hormonal change when you're having children. And this age is kind of like a cleansing. I thought it was really interesting. You catch that conversation, I think it was Dr. Beverly. Was it Dr. Beverly about how sleep cleanses your brain or washes your brain? And they say this is something that menopause does. It kind of gets, you know, does away with the old and then brings in the new. And that's where you see sort of women when they're older and they just don't give a shit. And they're just like, I feel great living

the happiest, best years of my life. So speaking of your menstrual cycle and getting over that hump, I'm excited to get there too. I'm excited to get there too. I was really, I was really excited. I was headed in that direction. Good morning. Feeling positive this morning. Uh, stayed on track yesterday and down three pounds since yesterday. I love your new journal too. Oh, I love that. Where's my journal? My journal is down. So I do want to remind you, it's still worth picking up the book. If you're having a hard time with the information and reading online, I say that cause that's my problem. You might want to grab the book. If you're having a hard time with the information and reading online, I say that because that's my problem. You might want to grab the book.

So the book has all the posts, all the information. Also, if you're coming back with us, next program, it's the same book, same information. So if you don't have it, you might want to pick that up. Speaking of next program. So Tuesday, we're having our last $60 sale. So on Tuesday, you can register for the winter program for only $60. So you can go to the website Tuesday, get yourself signed up, tell your friends, tell your family, anyone you know who didn't get in, anyone who's interested in doing the program,

$60, you literally have nothing to lose, honestly, but wait. So that's going to be on Tuesday. But thank you for everyone who gave us some feedback on the journal. Lots of great feedback. I'm happy to hear this is helping for you. Some people are like, it's kind of the same as the app. Yeah, kind of. Because there are people who are still resistant to technology and using the app and just prefer putting pen to paper. Also, we know that putting pen to paper is really effective sort of in grading the process in our brains. We connect with it more. There is space to journal. A lot of the feedback that you guys got was that you want more space to journal. So here's the thing. Here's the thing. If I add an extra page, it's going to make

this go from 200 pages to like almost 300 pages. So it's going to change the thickness of it. So that's, that's the thing. So I want to know what you think about that because I'm, I'm happy to add in some more journal pages. It's just that, and this is where, and we can only do black and white and I'll tell you why, because if you, if I make this sucker color the way that I want, it's going to be, it's going to be a lot more money. So I was very mindful of it kind of fitting in your purse, mindful of it, like sitting on your counter and no one being in your business, mindful of, um, how big it is. Yeah. Also mindful of the cost. And so some people wanted kind of like, um, a beautiful color and I would love that too, but the cost right now, now when we start printing

them ourselves, we can print in color and do like mass bulk. Um, but we've got to get handle on numbers and stuff right now for us right now we do it through Amazon and it keeps the cost low because then they just they produce it and ship it to everybody. So it's more accessible. And some of you are asking for a more like a bound like coil system. So here's what I here's let me give you a heads up. So thank you for all your feedback, we will maybe be making changes. So those are the kind of things I want to know because price point a lot of people are like I like this, this, this, but I also like the price. And so I was thinking this would be sort of like a keepsake to program to program. Um, but what I'm also working on is a workbook. So I want there to be the book with the, the post, um, the journal that could track her,

but I'm also working on a workbook and this would be something that would have like a bound, like, um, whatever you call that spine. And this would be more sort of prompts and really getting into the information. But in order to do that properly, I really want to do that properly. So that's going to take a bit of time. So heads up. Thanks to everybody. Thanks to everybody who, um, gave all their feedback.

We make a lot of changes based on our members feedback. So thank you for that. At the end of the program, you're going to have an opportunity to fill out a survey and tell us everything that you think about the program. So when that time comes, which is not now, we still have a lot of time left to lose a lot of weight if you could do that. I'm under eating as soon as busy with work this week and find it hard getting past 2.5 liters of water. I've also plateaued already in my weight loss. Okay, well, that makes sense, right? You're not drinking nearly enough water. The human body needs 2.7 to 3.5, basic body function. We're not even talking. And so I don't know how much weight

you have to lose. If you are a very small person and you maybe have 5, 10 pounds, then that could be enough for you. If you have any more weight to lose than that, you got to jack up that water. Undereating, definitely, right? So you think, oh, I'm undereating. That's going to help me. It's not. It's not. So it makes sense that you've plateaued already in your weight loss because you're not doing

the things that you need to do in order to facilitate your body focus on fat loss. And so this could be, you need to find a why. I don't know if you've taken time to assess why you're here, why you're doing this. So there's a couple of things you can do to set up yourself up for success. Really have a really strong why. That's going to be your motivator every day because life's going to happen and you're going to get busy. So your motivator every day. So do you have a really strong why? Understand why you're here. That's your motivator for doing the things you need to do. Are you setting your intentions each day? So I love that

you're here today. Are you setting, do you have a routine that includes your intentions? What are your intentions today? So that's going to be really key. Get it out of your brain, bring it to the forefront of your mind and be like, I'm doing this program. These are the things I need to do. Living method app, you can set timers with your food. So set alarms and timers with your food. If you are busy at work and you're under eating that you're probably also rushing and probably not asking those four questions. So you're not being mindful about this process. You're not really off to a great start, or maybe you're off to a great start and you're kind of like, I'm here, but not here. So if you put wishy-washy energy and action into the program, you're going to get wishy-washy kind of results, right? So I think taking a minute and,

and it's, that's really easy place to get to four weeks. Like we've done this include prep week, four weeks into the program. That's a really easy place to get to. The opposite of that is being all in, like just building, building, building on this, building on this, being more in each day, week after week, after week, after week, right? Not like, not, this is not, this is where you're putting the pedal to the metal moving forward. Not that kind of like coasting, right? That autopilot that it's so easy to fall back into that mindset. And so you got to figure out how to connect this program with you. So it becomes more of a priority. So you are taking the time to slow down in your workday or, you know, you can still have a really busy workday, but take the time to ask those four questions,

take the time to make sure you get all your meals and snacks in. Take the time to drink your water, whatever that might be. What I love is the sense of awareness here. That is so huge. That's half the battle right there, is being aware of what you're doing and what you're dealing with and being like, okay, this is what's going on with me. I'm doing this and this and this, and this is what's happening on the scale. Okay, so what do I need to do to get back at it, get that scale moving again, and just make a checklist maybe at the end of the night and then review that checklist in the morning. Right. So, but this is really normal to get to this space in the next couple of weeks, we're going to have people saying, this is the longest I've ever followed a diet, like consistently

and for rightfully so, because those other diets sucked. So I'm glad that you stopped following them. But there's a lot going on here. But that sense of awareness, that's where you need to have mad respect for yourself that you got that sense of awareness. And because that's, because look at that before, right? You're probably the kind of person that goes all day long without eating and never even thinks about it. I'm very much like that too. If I get into doing something, I don't take time to eat. Then I think I'm not hungry. And then I, Tony throws some food down in front of me and I wolf it down. Like I'm like starving. Right? So that's really huge. That's really huge. That is really huge. Really trying to focus on limiting screen time before bed. Yeah. Yes. Right. Implementing. There's a lot, there was a lot of takeaways in the conversation this week.

Maybe just, you know, if you have some time this weekend, maybe try to watch them together. I know there's like, they were long. I always tend to go long with my guests because I just try to get so much out of them. There's so much good stuff there. But if sleep is a real issue for you, investing in the time to listen to those conversations again, but then have a piece of pen and paper and then kind of make a plan for yourself would be a great idea. And then start kind of building that into your program. Is an air fryer good for cooking? Thinking of getting one.

So we got an air fryer. Our kids asked for an air fryer last year for? Thinking of getting one. So we got an air fryer. Our kids asked for an air fryer last year for Christmas. It was last year, two years ago, two years ago. We didn't use it for a whole year. And now we just started using it. Tony made spaghetti and meatballs yesterday. I also made a side salad to go with it and put those meatballs in the air fryer. They're pretty good. We've done sausages in the air fryer. What else? Fresh. We do fish. We do fish for lunch in the air fryer. Um, it's pretty quick and pretty easy. So we've been using our air fryer. I have, some people think it's great. Other people are like, yeah, whatever. It's just, just easy to put it in the oven. So, but, but we didn't use ours for like a whole year. So, so, um, I guess

it was also because we didn't know how to use it. And so now I'm, I'm looking into how to use it in other ways, uh, in healthy ways, how to use it in healthy ways. Um, there's some great people out there on like, um, Instagram and whatnot on social media that are showing some great recipes, um, using it. You can also, uh, you can also use it on, great recipes using it. You can also use it in a bake mode. So you don't have to do it in a fry mode. You can also do it in a bake mode as well. So it's just like a little mini oven. I don't know how other people might feel about it on here, but that's what I got to say about it. Yeah, your brother had a trailer back in the 90s. Yeah, Muslim is like, it's a great park. Look at that, I'm smiling. Every time I say it, I smile. Those were good

years. My sister lived at Musselman's Lake. Yeah, she would swim in the lake on her horse. Yeah, she lived on a horse ranch. Yeah, lots of horse ranches in that area. Fourth program, post-menopause, nine years, started HRT two months ago as not having much success with weight loss, have been taking recommended supplements since the program, no problem getting in fluids, love the food choices and eating healthy and go to Aquafit and walk routinely. Really excited to start the add on menopause program, hoping it will shed some light on my weight loss journey. Yeah. Yes. I've been working on, I've been working on, I've been working pretty hard on it.

And I was like, what is my conversation? Where's, what is my place in this menopause conversation? And so I thought a lot about this because, and I've had a lot of people come into the program. How does it work for hormones? I'm perimenopause, menopause, postmenopause. You know, what is your program? I'm like, don't, don't, don't, don't, no, no, don't worry. It's great for that. And that's

because I know the program so well, and I know the conversations and I know how it all works together. But it's occurred to me that for other people, it might not be that simple, especially as we really started to dive into this with our guest experts. And it's very simple. It's also very complicated at the same time. And so what I've broken down, I like, for example, we start with the food plan and we talk about the food plan and perimenopause, menopause and post. It's very much for all three. And, you know, let's break down the food plan in menopause, right? Let's talk about the importance of protein for breakfast. Let's talk about what kinds of fruits work well, what kind of nuts and seeds work well. Let's talk about being hydrated and the importance of that. So really just highlighting

the conversation specific to weight loss and menopause. We also are going to have some doctors come in and talk about HRT and testing and hormone therapies. We're also going to talk about non-hormonal therapies as well. It's going to be a big how to address your signs and symptoms 101 from a holistic, W-H-O-L-E, holistic approach and a medical approach as well. So I wish I think it's going to, I think is we're going to, we're going to speak in your language. We're going to break it down in a way that makes sense and where you can actually take action on it rather than a lot of doctor speak, which is readily available out there. And we will have doctors coming in and talking about it and addressing issues. We're also going to get into really why you gain weight in menopause, especially in that

midsection, which yes, this can be the decrease of muscle mass, but primarily your hormones as well and what you can do about that. So I know I know there's a lot of you who have wanted to want to have that conversation. There's also a lot of you in here who don't give a rat's ass about that conversation. I know I respect that too, which is why we are taking the conversation out of the program. Now, in the next couple of weeks, we are going to talk hormones one-on-one. That's a conversation for every body because everybody regardless of your sex and age has hormones. So we're going to talk hormones 101. That's a conversation for every body because everybody, regardless of your sex and age, has hormones. So we're going to talk about those. Everyone dealing with cortisol and insulin and whatnot, and all the many other hormones that you have in your body. We are going

to have a conversation about menopause in the program itself. So you don't have to go and sign up for this program to learn about it or understand about how the living method functions. Although we do tend to talk about it in the program, we also tend to talk about diabetes and thyroid issues and men. There are men in the program as well. Sometimes I feel like men get lost in the conversation. We're going to be talking about men and their hormones as well. The reason why I think I don't address men a lot in the program

is the program works really well for men. It works really well for men. I used to actually have a post men and the Libby method. And the issue with men is that they need to make sure they're working hand in hand with their healthcare providers because they can lose a lot of weight really quickly. The program works really well for them, but they also care about their weight just as much as women. And they also have issues and associations that they need to deal with and habits that they've created that they need to maybe move on from and, and create new habits that support them in their journey. They also have beliefs and traumas associated to food and their weight and coping as well. So, um, really just trying to juggle helping everybody. And if we break them

down to bodies, we take, break it down to bodies. The living method works for everybody. It's just a matter of figuring out what you need. What are the things that you need to focus on that are going to best support your weight loss journey? Okay. A couple more questions and I gotta go. I've been following the plan to the letter. The scale finally started to drop again, but my daughter is coming over tomorrow and bringing homemade apple crisp. I am so afraid it will stop the scale movement. So it's not, I mean, it might because your body might, if it's high in sugar, it's reactive, it's homemade. I honestly wouldn't stress about this. Chances are by then

your weight will drop. Like if you've been weight for been dropping for a couple of days, you know, you're coming to the end of your kind of your, your detox mode anyway. You're going to hear a lot in, in further down in the program where people will say, oh my God, I ate like crap this weekend and my weight is still down. Right? Or I super indulge my weight is still down. The force is strong with the Libby method. Remember your body is not looking to gain weights and that apple crisp, it ain't going to do nothing. It's not going to do nothing. So weight loss is based on momentum. It's based on like the days, weeks, even leading up to getting that scale, moving your body, deciding to follow through, focus on drinking your water, trying to get that

sleep in, moving your body a little bit, support that body and detox. And honestly, don't worry about the apple, Chris. What I love is that you're already starting to feel feels about it. So make a plan for it, right? If you're going to have one piece, take time and enjoy it. Really like take your time. We sit in the moment with it, like taste it, enjoy it. Appreciate that your daughter made this for you. How like that? I have a daughter that cooks. It's lovely when she cooks food for us. Like it's, it's wonderful. You know, so this is great. This is, this is, I don't want you to stress. I don't want you stressing about this. Let's get you in a place. We're not going to stress about this. So eating these things aren't going to cause us to gain weight. Can they slow

losing weight? They, you know what the, you know, what's going to slow the scale for you is if you blow off your whole day because of this one thing that's, but other than that, I wouldn't worry about drink a little extra water. If it's, if it's a little sugary, just watch your sugar cravings the next day or the rest of the day, depending on what time you have it. Try to have that crisp earlier in your day. So maybe rather than saving it for after dinner, have it before dinner, believe it or not. If she brings it over in the early afternoon, maybe have it in the afternoon with, I don't know, some tea or something like that.

Try to have it early in the day as opposed to maybe a dessert for dinner, but it's not the end of the world if you end up having it for dessert, for dinner. Oh, you guys are talking, sharing therapy tips. I definitely prefer tech for interacting and engaging, but I also love my journal because I easily refer to things. Yeah, that's right. And I feel that are impactful. Reread things. So if you haven't had an opportunity to do so, head over to that post.

We'd love to hear your feedback on the journal. Make sure you take time to listen to that sleep series conversation. If you think sleep has nothing to do with your weight loss journey and you're fine, honest, it's going to be a game changer. Make sure you do that. We're around this weekend. Of course, the team, I'm not going to go live, but I will be checking in. We for sure have another Science Saturday post for you tomorrow.

Let me just read my handy dandy, lets me know what's going on in the group post. We're downsizing on Sunday. So this is where we actually start to make changes to the food plan. We're going to start with portion sizes. If you want a sneak peek, we talked about this on the tweak this week. You can check that out. Make sure you pop into the group and let us know if you have any questions about those guidelines.

So food facts, where is food facts? That's what's yesterday. Science Saturday, migrating motor complex and hunger. That's a good one. So be sure to check that out. Tomorrow, I'm also going to have some more recipes. You're going to be able to meet some more of our team. Thank you for joining me today. Thank you for joining me all this week. If you've been hanging out with me every single day, thank you for still being here. Week three of the program. If you stick around, you will not be disappointed. Keep showing up. We have a lot more things to talk

about to work through. This is where it really starts to get interesting. This is where you're going to start to be able to feel like there's more to do with the food plan. Like I said, really ask those four questions over the weekend. Try to double down on asking those because that is the lead up and set up to downsizing our tweak next week. What else? What else? What else? Just a heads up. Tell your friends and family this weekend about our big massive sale. What else? What else? What else? Just a heads up. Tell your friends and family this weekend about our big massive sale. So $60, it's going to be the last $60 sale. If you miss the $60 sale price goes up to 75, which is still an amazing deal. And then heads up, our prices are going up in January. It is time. It is time. We've been adding more value

and more value. And there's some more things that are working on. Plus we're going to tell the world about the living method. So that's time. So get in now at that $60. Tell your friends, tell your family. Have an incredible weekend, everyone. And I will see you back here bright and early Monday morning. Bye.

Don't forget, if I didn't answer your questions, pop them over in question of the day page. And remember, you can download all of our live segments from any podcast platform. Just search the living method podcast. Bye, everyone. They've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton.

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