The Livy Method Podcast - Livy Method Day 3 - Fall 2024

Episode Date: September 11, 2024

Gina Livy's Facebook Lives from The Livy Method Fall 2024 Support Group hosted on Facebook. This is a recording of the Day 3, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:Today we are talking detox, the scale and what weight loss looks like throughout this process, and how to monitor your progress. Limited number of spots are available! Tell your friends and family to sign up today www.ginalivy.com/shop . The Program works! Everyone is on their own weight loss journey. Protein counting? It's not a number but a feeling. Men and weight loss: why it's a good idea to work alongside your health care provider as you lose weight. The "Businessman Belly:" Long periods of not eating + stress + overeating + lack of sleep. Why eating the right foods at the right time helps with weight loss., What you should know about intermittent fasting and following the program guidelines. Quality protein, energizing carbs, and healthy fats: Striking a balance that satisfies and sustains you. Normalizing scale fluctuations and plateaus: Why it's important to let your body adjust to the changes you're making. Find more recipes in the Livy App., The power of a strong Why. Your motivation is up to you!, Chocolate! What you need to know., More recipes come out weekly and look out for our member share pages launching this weekend. Demo: Using the Livy Method App to search for Topics in Guides. The benefits of whole foods rather than liquid nutrients when following the program. The weekly guidelines are a roadmap. It's always beneficial to watch the short videos attached to the posts. Why it's important to follow the Food Plan as it is designed to reap the greatest benefit for your efforts. When you're not feeling well, it's a good idea to keep it light and follow our sickness protocol. Detox: A natural process in our body that we want to use on our weight loss journey.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. Hello and good morning. It is day three of the program. Okay, so lots to talk about today. Today we are talking about detox or the process of the body releasing fat and how I refer to it. We're not making the body detox. We are just sort of piggybacking on the body's natural detox response when it comes to the body releasing fat the same way metabolically that the body releases fat. But it's sort of the term that I use when describing when the body is in the mode of releasing fat. So fat loss mode, detox mode, or detox symptoms, meaning how you might feel when the scale is dropping as your body is releasing that fat. When it comes to the word detox, like I said, we do have some science posts

talking more about the actual science behind fat loss. So just keep in mind that I'm very much generalizing when I use that term. The body does not need help detoxing at all. I always like to say this is why I'm not a fan of detox cleanses or teas or anything like that. Now you can support the body in detox, making sure you're drinking enough water and getting in your leaflet greens and fiber and resting and all those things. We're also talking about the scale while why I feel it's important to use the scale as the tool that it is. So we're talking about that. We're also talking about the scale while why I feel it's important to use the scale as the tool that it is. So we're talking about that. We're also talking about what weight loss really looks like on the scale. This is something that the diet industry doesn't show you. The diet

industry likes to show you a straight line down. If you ever see any weight loss company showing you a scale with a straight line down. They're full of shit. That's not what the scale looks like. Your weight can fluctuate daily for a variety of reasons. We're going to talk about that, all the reasons why your weight can be up. Your weight can be up because you had a crappy sleep, because you had salty food, because you didn't drink enough water, because you worked out and your muscles are sore so your body's retaining water. There's so many reasons why your weight will be up throughout this process that have nothing to do with weight gain.

And in fact, one of the reasons why your weight can be up is because your weight's about to drop. So your body will retain water right before it's about to drop in order to follow through on the detox process. So one of the ways you can tell that your weight is about to drop is by tracking your weight each day and kind of plotting that graph, which you can do in our app to see your pattern, what weight loss looks like to you in terms of that scale. So some people have, you know, little, little drops, and then they have little plateaus. Some, little, little drops, and then they have little plateaus. Some people have larger drops, and then they have longer plateaus. And then the

scale generally looks like this, your weight will go up before it drops, then it will go down and probably down and then down, and then it will go back up before it settles back down on that new low, and then you're going to have plateaus. You want plateaus, you need plateaus, right? Oh, there's Jennifer saying the scale is on the move down already, but with this heat and humidity coming this weekend, I'm expecting it to jump up a bit. I love that you mentioned that. The heat is another reason why your weight can and will be up. Again, has nothing to do with weight gain. So if you're used to weighing yourself once a week or less often, you're going to pick up on those fluctuations when you are weighing yourself every day, which is really great intel and insight into what's going on with your

body along with how you are feeling and the choices that you are making. So we're going to teach you how to really utilize that scale as a tool. We're also talking about your goal weight. You may be wondering, you know, what's a good weight for you. So we're going to talk about that. And then we're also talking about exercise. You do not need to exercise, although exercise is a huge benefit. Obviously, when following the program, when you are exercising, though, and your muscles are sore, that can have your weight up. It's not a reason to not exercise. It's just the effect of when you are ripping and tearing your muscles and they are repairing and rebuilding, your body tends to retain a little bit more water. There can be a bit of inflammation happening with that. So that's something to keep in mind. Resistance training,

obviously hugely beneficial when following the program. You're going to hear a lot of people talking about the importance of, one, making sure you're getting enough protein in your diet when you're on a diet and making sure you are working out and building muscle. Those are two mainstream conversations right now when it comes to dieting. And that's because in the past, when people would diet count, weigh, measure the food, and just really, you know, go after calories, they weren't so concerned about the nutrient value of the foods. So they would just eat whatever it was, low carb, low fat, low cal, whatever, and not really worry about getting enough protein in

their diet. And the problem with those deprivation starvation diets is the difference between weight loss and fat loss. So when you are starving yourself, forcing your body, restricting to burn the fat, you will lose that weight, but your body will also take it, yes, from your fat and yes, water, but also from your muscle as well. So you can see a lot of muscle loss with traditional diets. With the Libby method, it's completely different because you're giving your body all this nutrient rich foods and the food plan itself, make sure that you're getting enough protein in your diet. And then the other one is obviously working out and doing resistance training, because if you have a history of dieting, you've probably lost a lot of muscle along the way. So exercise is hugely beneficial when following the program. So read over those posts, let us know if you have any questions. Okay, I'm going to get

right into your questions today. We're day three of the program. I think you're getting a great handle on things. Now, we still have spots open if anyone is interested. I think we have 19,000 people in the group. We have like about 26,000 people in the program, but we keep an eye on how many people are utilizing the Facebook support group because now what's different with our program is that you can just use the app. So we end up having, I don't know, I'm putting my hand up like that, I guess, because that's normally I have my phone in it. Now you can just use the app. So we have our team of program specialists in the Facebook support group, ready, happy, excited to answer any questions that you have, but we want to make sure you're getting your questions answered

in a timely fashion. So we're mindful not to jam too many people into the Facebook support group. So we're keeping an eye on numbers. It looks like we have some spots open. So if you know anyone who's interested, get them to sign up. I don't know how long that's going to last. And if you are new to the program, yesterday, today, it might seem like you've missed a lot. This week is prep week. So this is about reviewing the information, asking questions, getting what you need, and starting to do the things that you need to do.

So yes, you might be a couple of days behind, but it is not too late to get caught up. So make sure you pop into the group, reach out for support. If you're feeling a bit lost or a little bit overwhelmed we will help you how to how to get set up and and get you going so don't stress about that don't stress about that all right um good morning hi kathy day two weight going down feeling great but under some stress so working on my peace and working on deep breathing stretching and sleep routine oh i love that we're going to talk a lot about stress. We're going to talk a lot about making sure you're getting good sleep. We're going to make, we're going to talk a lot about all the

other things that you can do besides focusing on what to eat and when to get and keep that scale moving. I love that the scale is moving for you, but I do, and you, you, I will say probably a million times that it is so normal to not see movement on the scale in the first days, even a weeks. Some people will start to see movement right away on the scale and other people you'll notice sort of your body changing more. And so the people who are losing, eventually they'll go on a plateau. And then the people that their body was sort of working on change they'll start to see this the change on this scale so that's totally normal so you'll notice with a large group like this it's kind of hard not to notice what's going on with other people just kind of really try to stay focused on what's going on with you people lose weight

differently at different rates because people are different shapes and sizes and have different amounts of weight to lose. People are coming in with different health issues, for example, than maybe someone else who doesn't have any. So it's a little bit easier for them to lose weight. So everyone's a little different, is going to have their own journey. The program works for everybody and we're going to help you make it individual to you. So when we start talking about maximizing, this is where you can really fine tune the areas that you need to work on.

It's hard sometimes when you see other people losing weight and you're not and you're on a plateau or you're doing all the other things. Just hang in there because your time will come and that person who is losing, they will then go on a plateau and then they'll be frustrated that they're on a plateau and someone else is losing. But what I like to say about that is that the program does work. So when you see other people losing, it means that you can lose as well. But that definitely is a tricky situation. There are so many pros to obviously being in a community, but one of the cons is you are sort of seeing people celebrate the scale moving and you're like, darn, my scale isn't moving. But you'll get used to that and you'll really get to understand what weight loss looks like and feels like to you and be able to's a lot of talk right now, making sure you're getting that 30 grams

of protein in for breakfast, making sure you're eating your body weight in protein. The thing is, is that you don't need more protein than you need. And when people generalize like that, it doesn't really make a lot of sense because some people are more active than others. People come in different shapes and sizes in terms of how much they need. One person might need more because of the lifestyle they live. Maybe they have a really super active job. Someone might need less. And so with the living method, it's all about getting in tune to how much you need. Your body will tell you when to eat. I'm hungry. What to eat? I need some protein. You know, when you need a steak and you're like, you do everything you can to get a steak because like, you're going to want a steak, right? We're going to get you

really in tune with that. So right now we want you following the food plan. If you are following the food plan, prioritizing breakfast at lunch. Hello, day three. Prioritizing your protein at breakfast, making sure you're getting it at lunch. You can add protein with your veg snack, your nuts and seeds, obviously high in protein, and then getting protein at dinner and eating that to satisfaction. You're good. Who was that talking about men? Who was that talking about men?

Who was that? Who was that? Who was that? Who was that? Who is that? Who was that? Brad. Hi, Brad. Welcome to the program. Hello. Does testosterone levels affect weight loss? So obviously, if you've been watching, you've heard me talk a lot about menopause and hormones in women. There are a lot of women doing the program. There also are men doing the program as well. So I do want to address the men. We are going to talk hormones with our guest experts as well in regards to women and men. We have that conversation coming up in the next few weeks. I think your hormones, testosterone, yes, but also your insulin,

your cortisol, your hunger hormones, your leptin, your ghrelin, all of that. So your hormones are like a big orchestra. And when one is off, it kind of like you can tell something is going on. But the fix in the address, like how you address that is all the things that we follow through on the program. So when it comes to the food plan, good, healthy, nutrient rich foods that you're going to be eating, making sure you're hydrated, getting in water, we're going to talk about supplements in week two of the program. They're not anything crazy. They're not fat burners or nothing like that. They're things like just vitamin D, omega-3, making sure you're getting enough fat in your diet, magnesium. What else we talk about? We do talk about other things that you can add in our secondary list, like MC you know, MCT oil that can really help with energy levels and whatnot.

But this is not a supplement program. So there's a lot that you can do just with the food plan itself. But then this is where we're going to also focus on your stress levels. What affects your hormones is your stress levels for what we can address. Like definitely go to your doctors, you know, have conversations with them. But what's going on with your stress and your cortisol levels, what's going on with your sleep there. We're going to talk about moving your body and the importance of that. We're also going to talk about the importance of working hand in hand with your healthcare providers.

But when it comes to men and the program, I used to actually have a post for men that says, let's talk to the men in the program. Really what it said was this program works so well for men that says, let's talk to the men in the program. Really what it said was this program works so well for men that the thing that you need to keep an eye on if you do have any health issues is making sure you are checking in with your healthcare provider because you tend to lose weight so quickly, a large amount of weight so quickly that if you are taking blood pressure medication, for example, you might have to get off that blood pressure medication. So obviously taking blood pressure medication affects your blood pressure. And when you are losing weight and you no longer need that assistance,

that can cause issues. It's a good problem to have. But that's sort of the thing with men is that it does work really well that if you are taking medications, it's not unusual to have. But that's sort of the thing with men is that it does work really well that if you are taking medications, it's not unusual to have to check in with your doctor and decrease those medications or get off those medications. But I want to say hi to all the men in the group. We tend to have quite a few men each program who are quite focal. I love that. Reach out, ask all the questions that you need. But we are going to get into that hormone conversation for everybody. We're going to talk about hormones 101, all the hormones, not just sex hormones. Right now, though, you really do want to focus on that basic food plan itself because that's

the foundation of the program. And what's really interesting when we do have our guests on, so tomorrow we're going to talk about this with our guest experts. You're going to get to meet some of them tomorrow. And they always talk about the importance of routine. The body loves routine. The routine of the program helps to keep the body really calm when there's a lot going on, a lot you got to work with, so that you can very clearly see what is going on with your body when you are giving your body the nutrients it needs, right? So we're going to dive into that. We're going to dive into that. My husband loses weight just thinking about it. Frustrating for him, frustrating for you. I would

imagine when I can gain weight looking at chocolate. Yeah, so our bodies are designed, women's bodies are designed more to store fat. You'll get a lot of men who will store in their tummy areas, we call that the beer belly, but it's not. I actually call that the businessman belly. So when men store that fat in their belly, that's their body being very efficient at storing fat because it feels like it needs it. That is usually from going long period time without eating, higher stress, lack of sleep, And then when they do eat, they tend to overeat. So long periods of time of starving, and then your body's like, oh, we just went through a starvation period, we need to store all this to make sure we have this good

reserve. So that tends to happen with men. So that's a pretty easy fix you'll find with men is as soon as you start eating just more often, and you are managing your portion sizes in the moment. It's very effective. Our portion sizes later on because I'm worried about portions, but we'll not stress about it until Yeah, okay, so don't don't stress about it. Because eating first of all, yes, it's scary if you're eating more food but if you are eating the food that you are directed to eat on the food plan that's not going to cause you to gain weight and it will be mind-blowing to a lot of you how you're eating more food than you ever have and all of a sudden you start losing weight we've all done the deprivation diets right we know they work

for a quick fix but then as soon as you stop them, the weight just comes back on plus more. The living method approaches it in a different way. Your body is feeling a need to store fat. And so we have to address that. Why is your body feeling a need to store fat? Usually long periods of time without eating, dieting, obviously, where you basically teach the body to store fat, high stress, lack of sleep. There can be some medications and whatnot, but usually medications when they have a side effect of weight gain, it's really because they cause dehydration. And then because you're so dehydrated, you end up craving carbs and sugar all the time. So what we really need to do is make your body feel confident. You're going to

give it the resources it needs. I'm going to oversimplify here. But when you are consistent in following the food plan, what you're doing is almost spreading out the amount of food you're probably used to eating. And so you're going to notice that yes, you maybe feel hungrier, but you also are starting to notice when you're feeling satisfied. And so you're going to get really in tune with your body's cues. And you're going to notice that all of a sudden your portions will start to naturally decrease over the next couple of weeks. You'll get to a point where you'll eat your food or maybe even before you eat your food and be like, oh, this is too much for me. What I

normally pack for myself is too much for me, or I'm actually starting to feel satisfied, or I'm actually full on this portion. And so that's like over the first couple weeks, week three, week four, we start to really get into portions. So we have a technique called downsizing to really get in and start adjusting those portions. But what you don't want to do right now is try eating less. You don't want to combine with any other diets because it's a different technique. So you don't want to kind of have that same old diet mentality. If I just do Gina's program and I eat less of what she suggested, it's going to go faster. If I just do Gina's program and incorporate intermittent fasting and only eat everything within a four-hour window, it's going to help things go faster. So that's sort of really a deprivation,

force your body to burn fat mentality, where ours is more address your body's need to store fat, help the body specifically focus on fat loss, and then in the end, actually support the body and its needs. The thing is, is that your body doesn't actually want the fat any more than you do. It's just that you've taught it to believe that you need the fat through deprivation diets. So when you starve yourself, deprive yourself, you know, count calories, do all that, not give your body enough, your body's like, shit, we're not getting what we need here. So let's dip into our fat reserve. And I get this a lot where people are like, don't we want our body to burn our fat? They'll be like, let's dip

in and utilize our fat reserve. And so your body will have no choice but to utilize that fat, burn that fat. And sure, you'll lose it. But then this is why the first chance you get, your body's like, well, shit, we had to use all of our fat reserve. So we better like store it back. So we have reserve for next time. And then then some, just in case, right? And so that will always be the result. That's always going to be the result. So that's why the Libby method, we approach it in

a more systematic, less stressful way than that like starve and deprive yourself way. So I saw someone asking about intermittent fasting. So you can't combine other diet techniques with the Libby method, but when it comes to intermittent fasting, you can kind other diet techniques with the Libby method. But when it comes to intermittent fasting, you can kind of do a version of. I've kind of given to that. I've been talking about not eating after dinner and not needing breakfast for 30 years. And people just started talking about intermittent fasting as a method for diet, like in 2012, really. It's fairly new. It stinks as a weight loss method, by the way, fasting, it does have its benefits, though there are benefits to fasting if you're doing like

isolated, you know, and concentrated fasting. Also, they've now sort of generalized fasting to be sort of like evening to morning. And so the reason why you don't want to eat after dark, ideally, or after dinner is because when it gets dark out, your body's pumping melatonin through your system. And so that's sending a message to wind your body down. You need sleep. So important for sleep. That's when your body repairs, rebuilds, detoxes, and all that. So you don't want to go to bed with a belly full of food. So it's best to not eat after dinner. And then you don't need breakfast. Breakfast is not the most important meal of the day. It's super beneficial to get it in because

when you start your day with that protein, especially it kicks the body in gear, gets it working harder from the get go. So, so many benefits to that, but you don't need to have breakfast. When you wake up, you're already full of energy. So you can let that energy levels drain. And then this is why mid morning, regardless of whether you have breakfast and you went high protein, kicked your ass into gear, or you've decided to not have breakfast and your energy levels are starting to drain, you want to get in that mid-morning fruit snack. It's their fruit on its own to replenish those glycogen stores fast to make sure that you don't go into that, your body feeling the need to dip into your fat reserves. So you can incorporate a version of

intermittent fasting by trying to eat as early in the evening and then, but you don't want to go as far as like people wait to like 11 o'clock, 12 o'clock to start eating again. That is way too late. That's just like people take everything to the extremes. That's way too late. So if you are going to incorporate or choose not to have breakfast, you want to make sure you are getting that mid-morning stat. We know functionally that deprivation diets aren't successful, but the messages we receive are so ingrained, it can take time to trust the process, the living method. Yeah, that's so true. When your trust comes in,

it's a full aha moment. It's hard to trust that your body doesn't want the fat. It's hard to trust that you can eat carrots and bananas and not gain weight, let alone lose weight. It's hard to trust that you can eat nuts and seeds because they're full of fat. It's good fat. 40% of your diet should be carbohydrates. Now, the thing is that carbohydrates are vegetables. They are fruits. They come in forms of naturally occurring sugars, like the carbohydrates in your foods, like beans, lentils, grains, those types of things. What I sort of don't classify as carbs is those, you know, breads and pastas. Those are processed foods. I mean, you can incorporate them.

We had a post on breads and pastas, depending on how you feel, the other day. 30% of your diet needs to be protein, but also 30% of your diet needs to be fat. And so you wouldn't cut out protein. So you also shouldn't cut out fat. That whole low fat, no fat era really screwed people over. I think that's really when obesity rates really started to climb when people were, and cognitive issues and lifestyle diseases started to really kick in when people weren't getting enough good fat in their diet, your brain is floating in cholesterol. So of that 30% of fat, you know, your 10% can come from saturated fats, which are okay fats, your meat, your dairy and whatnot. And then the rest is your omega threes, your omega sixes and nines. So your saturated

fats are okay fats that turn into good fats when you have enough of the really great fats like your omega-3s. So that's why we're going to talk about, you know, you want to make sure you're getting, you know, foods high in omega-3s, but people tend to not eat a lot of fish, for example, they're not eating a lot of plant protein. And so this is why it can be a good idea to supplement, but don't be afraid of fat. Fat doesn't make you fat. The same with actually eating breads and posses. They don't actually make you fat. But minimizing them and taking them out because of insulin, we're trying to decrease the amount of insulin your body is used to needing to use, can be beneficial. Can be beneficial.

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There's some great questions rolling in. Lost another two pounds. I know I can't keep it up, but the program will help. Yeah. So you might have like you'll lose and you'll lose and you'll lose, and then you'll have a plateau and then your body will work on adjusting to the weight that you've lost. That's why you want and need plateaus. You, so you have a certain set point, you're starting at your set point and then you're going to give the body what it needs. You're going to, body's going to start releasing fat. You're going to see the scale come down and then you're going to be on a plateau. You want plateaus,

you need plateaus. Plateaus are your body saying, Hey, yo, wait a minute. I need time to adjust to the weight that's lost. So when your body releases fat, when you pee, when you poo, when you breathe, when you sweat, that's your body metabolically is releasing fat. Your body has to adjust to that. So your body has factored your fat into how it functions. The size of your heart to pump blood through your body has factored your fat into how it functions. You have the size of your heart to pump blood through your body, your hormones, your body temperature, your metabolism, all of it is factored into your body with a certain amount of fat. So when you release that fat, your body has to adjust to that. And then you will have a plateau, your body will change, you're going to notice your body changing a lot with the program. So if your weight isn't dropping, you'll notice your body changing. And then you'll, you'll, you'll plateau, and then you will lose some more weight, then you'll plateau, then you'll lose some more weight,

then you'll plateau. And then when you've reached your goal weight, that's when you want to take a good solid amount of time to solidify your weights. So it really helps your body adjust to your new weight, something that people don't do even when they lose weight in traditional methods. So we're going to talk maintenance at the end. We're going to start talking about that, but we will get into that for sure. We will get into that. I'm so excited to be part of this group, but I'm feeling nervous. I need more ideas, recipes. The 10 that are listed are not going to make me successful. I need more ideas if possible. So this is our 23rd program. I've been helping people lose weight for 30 years. I got you.

I'm good. So if you will open up the app or you're following along in the app, there should be over 100 recipes listed in our Livi Method app. The amazing thing about the Livi Method program is that there are so many amazing recipe books out there. There are so many, you can get ideas online, on Instagram. There's so much out there that pretty much all of it fits into the Livi Method. As long as for lunch, for example, you are adding in vegetables, which you want to do, protein, leafy greens, healthy fats, and then lunch is obviously where you add in any of your have your carbs, starchy veg, potatoes, grains, quinoas, and whatnot. So that gives you a lot of flexibility. So for example, that can be some broccoli, chicken, right side and rice and side salad with healthy fats on it.

Or that can be broccoli, chicken and rice stir fry with some leafy greens in it. That can be a stew, that can be like it can be a wrap, you know, it can be a variety of different things. And so there's a lot of flexibility there. So you're not limited to the recipes. Our recipes are really just for inspiration at the end of the day anyway. If you have specific cultural needs, if you like really spicy foods, or like I said, just specific cultural foods that you like to consume, I love that the Living Method is not restrictive in that if you have any dietary concerns, you don't eat dairy, you don't eat meat, you don't eat this, you don't eat that, we do have some vegan and vegetarian recipes available. So if you go into the app and you find the recipe section or the recipe guide,

so if you just go to the bottom of the app and you hit guides, you go to guides and then you go down, it's just a couple of posts down, you hit recipe guide, you're going to be able to pull up all sorts of recipes here available for you. So there's probably about 100. Those are just kind of breakfast ideas. There's about 100 different recipes. But here's what I'm going to say. Don't blame your failure on the fact that I might not have the recipes that you need. I'm going to put that out there right now. And I'm not talking to you specifically who said this. So don't blame me because you're bored because I ain't got all the snazzy, jazzy recipes. That's not what it's about. That's not what it's about, right? At the

end of the day, be mindful of that. I'm getting bored with my food. There's too much this. There's too much that. I need this. I need that. No, you don't. You don't need that. You need the basic information. You need to figure out what you need to eat and when and what works for your lifestyle. Some people love recipes. I once worked with a client who loved like made like above course dinners. Some people don't like to cook at all. So whether you like fancy schmancy recipes in which you probably have tons of cookbooks in your house, that'll do just fine. Or you like to keep it so super simple. you don't like to cook at all. Hello, that's me. This program will work for you. So we'll help you figure out a way that you can fit. It's got to fit into your lifestyle. You're not all of a sudden going to be someone who's going

to start making fancy recipes if you don't like to cook. Chances are that's not going to happen for you. So you got to figure out a way to get in the components of food that you need that fits your lifestyle. The other thing is you might not like or love what we are suggesting that you need to do in order to see the results you need to see. But remember, it's just what you're doing for right now, right? So just what you're doing for right now. So try to make a plan for yourself. The other thing is, do you want to talk about boredom?

So this is really, really, really big. People are going to be like, well, I'm bored. I'm this. I'm not motivated. Your motivation is up to you. So your motivation is why you signed up for the program, right? Your motivation is why you signed up for the program. You are not going to be motivated every single day of the program, just like you're not motivated to go to work every day or your kid's not motivated to go to school. So you've got to really have a really strong why and understand what you signed up and what you want to do because that is your why. And you have to watch when it comes to making food exciting. That's the other thing too. We want to repair our relationship with food, our association and issues with food. So right now we really want to utilize food as the nutrient value that we need

for our body to make change, the nutrient value that we need into or to address our body's needs. We are not looking to make our food exciting. We're not. I mean, if you enjoy your food, great. And now I know there's some foodies, right? I know there's some foodies there out there. You guys love your food. And so there is a process where you might get a little bit sad about that. You might get tripped up in the fact that you can't indulge in the food the way you love to indulge in food. But please remember the whole point of this program is for you to lose your weight in a way that you'll be able to enjoy all the foods that you love when you reach your goal weight. And you'll be able to enjoy them with no stress. I shouldn't be eating this. I shouldn't be eating that. Enjoy them by being in tune to your body's needs and enjoy them

without your body feeling the need to store all that fat back, right? At the end of the day. So you have to watch that. What we really want to get into is your body's needs over your body's wants. So tomorrow we have a really cool post about chocolate. And you know that like getting a square, a good dark square piece of chocolate, for example. I mean, it's dark chocolate. It's great for you. It's high in magnesium. It's all of those things. You can totally have dark chocolate every day and still reach your goals. The problem is, I'm going to suggest that you don't. And here's why. Because I've worked with clients in the past. I'm like, can I have a, I feel like a piece of chocolate. Can I have, you know, a little dark piece of chocolate? I'm like, sure. It's great for you. It's high in magnesium. Go for it. But then what happens is that every day they're adding that

chocolate in, especially around that afternoon time. I'm like, what's with the chocolate? I'm like, well, you said I could have chocolate. I mean, of course you can have chocolate, but why do you have it in there every day? Well, I look forward to it every day and I just, I crave something sweet around that time. And so is that a big deal?

No, but it also is because I don't want you waiting the whole day to wait for chocolate because it brings you joy or you're like, you feel like, oh my God, I'm like, I can't have what I want. I'm treating myself. Like if you want to have the chocolate, have the chocolate. Like while you're on this program, if there's something that you want, just eat it. I want you to get to a place where when you eat it, you are not thinking anything about, should I eat it? Shouldn't I eat it? How much should I eat? Oh my God, I'm eating it. Why did I eat it? I ate that. I'm a failure. I'm so fat. I'm never going to lose my weight, right? Like, I want you to eat it and be like, oh, this is delicious. That is yummy. I want you to be able

to eat it and not have to eat the whole chocolate bar and just eat a piece of it and be like, that's great. Okay, good. And then walk away. And that is it. That is where I need you to get to mentally when it comes to your food, because that is a big part of maintenance is losing your weight in a way that you can make a conscious choice. I'm going to eat something and then you're going to enjoy it. And then that's it. Mentally, you just walk away from it. That's it. You can have a few chips instead of the whole bag. You can have a piece of chocolate instead of the whole bar. You can eat a couple of cookies and enjoy them and not have to eat the whole pack and then deal with the guilt and the berating of yourself that comes after you eat those things. So this is why we don't

want to be feeding into those like wants all the time. Now, like I said, pizza night on a Friday night, you know, someone brings in, I don't know, it's someone's birthday, right? Eat the cake on their birthday. Like we have to normalize having foods like that and incorporate them into our lives. When you do choose to have them, two things are going to happen. You're going to pay attention to what's happening mentally after you do have them and the berating that follows and the feels that follow the next day, right? What did we do before we indulged? Then we starved ourselves for days.

We don't want to do that. So then that's ding, ding, ding, ding, ding. I got some repairing to do with my relationship with food. Or number two, you're going to have it, right? Maybe you're going to feel like this or feel like that. You're going to get up the next day and then you're going to carry it along and you're going to lose your weight. You're going to realize, okay, no big deal.

I had that thing. I still focused on doing the things I need to do and I still lost my weight, right? So there's a lot of repairing to do with your relationship with food. So this is sort of taking a deeper look at that. But back to the recipes, which I love that you commented because I always love a great conversation. So on the weekend, so along with the recipes that we have in our app, we're also going to be rolling them out in the group too at the same time.

On the weekend, we're going to create some meal idea share pages. So this will be a place for you all to share your favorite recipes, whatever your go-tos are. That'll be a great place to go and get inspired. Now we talked about motivation. You're not going to be motivated all the time, but we will do our best to keep you inspired around here. We really will. We really will. Um, we want to make sure that you stick around. We want to make sure that you stick around and every single person's success story at dance. So we're going to try to, to, to meet your needs. We have a good sense of what you need, um, in order to stick around and keep

showing up the first couple of days of the program. It's hard to, I'd like some people would like all of the information all at once, but the, Oh shit. I just spilled coffee all over my book, but all of the, all of this is all the information. So if we were to load this all up at once in the group, it would be pretty, pretty overwhelming. So you'll find we kind of roll out the information in time, like you'll, you'll, you'll be like, Oh, my God, how did you know I needed this? Or how did you know, I needed to talk about this, right? So we roll it out in a timely manner, because it's a lot of information. So that's the benefit of using the app. So if you are using the app, you can use the search feature,

and you can search up any, anything relevant to your journey. If you search up recipes, it'll pull up a bunch of recipes for you. It's got all of the guides. So if you go, thanks, babe, sorry, if you do go into the guides, so you may not know, there's a lot of stuff you can do with our app. So if you go into our guides and you go to the top, it has the topic guides. So there's an app guide that talks about all the cool things you can do in the app. There's the living method guide, talks about the program in general, food plan guide, fluids guide, maximizing guide, detox, recipes, exercise, mindfulness guide, supplements guide, supporting

science, welcome guide, next steps guides, got all this information in it. And then if you go to weekly guides, it talks about like prep week. So you go into prep week, and here's all the day one, the day two, day three, day four, day five. So it goes into all of the things that we're going to be covering each week. So you can actually pop in and see all the things that we're going to be posting, like eventually this Megan Ideas share page that we're going to be posting on day six. So it'll let you know what day we're posting that on. So you can go in there. And if you want to look ahead in the guidelines. So if you want to see what's coming up next week, you can go into week one of the program and go through let's talk sabotage, setting intentions. Let's talk about hunger, let's talk about cravings we're gonna talk about on day nine of the program. So if you're interested, also with the app, so I

don't know if you're if you're if you are using the app, and it's so easy to use. When you are tracking your fluid intake, and you are tracking your weight and your sleep and your body movement and tensions, you can actually click on the graph beside and any of the icons and it'll pull up a graph for you. So a fluid graph, a food graph, a sleep graph, all of that. So you can actually see what's going on in your graph. There's some cool things you can do. Cool things you can do. Also, don't be nervous.

Don't be nervous. Don't be nervous. Don't listen to me when I tell you not to be nervous. Have whatever feelings that you have. There's a lot of feelings coming into the program and rightfully so. A lot of people spend a lot of time, energy, and money on diets. You got some big feels coming in. Some people are afraid that they're not going to be successful. Some people are a little nervous. They are going to be successful. Then what, right? So there's a lot of feels. All your feels are valid. All your feels are valid. I don't want

to dismiss anyone's. There's not a place to track your cycle yet. I'm going to work on that. There's a lot of bells and whistles we still want to add to our app. That is one of them. Period tracker, a place to track supplements and stuff like that. Can the fruit snack be a smoothie? No. So there's a big difference between eating whole foods and liquid nutrients.

So you want your fruit snack to be fruit and fruit on its own. So remember, we do have that whole food plan guide. So we do have some new people added to the program, you're going to want to read two things, you're going to want to read the prep week guidelines of all the information we post the guidelines each week, that's like your Bible to the program. So your guidelines really keep it really simple, just read over the guidelines. You also want to really understand the food plan. So we do have an outline of what to eat and when in a one pager, and then we go down the rabbit hole. So there's a post on apple cider vinegar, lemon water. There's a post on breakfast. There's a post on snack, lunch, snack, snack, dinner, post on leafy greens. There's a post on, there's a lunch and dinner visual guide there's a post that outlines different

proteins carbs and fats so listing all the different proteins carbs and fats there's also a pretty extensive grocery list as well in there so it's a great idea to invest in time to either watch those videos or read those posts on each individual snack you'll find I'm pretty like straight up with what you are to eat and when. So fruit is just fruit. It's just fruit, whole fruit, any kind of fruit. You can mix and match your fruit. You could do some applesauce if you want, but you really want to avoid any kind of liquefying unless you're like got some teeth work and you got to drink everything through a straw. You want to make sure you're eating good, whole, nutrient-rich foods.

What else? Let me see if I can get through. Oh, I do got to go. Let me scroll down and see some of these questions at the end. You guys are talking about your apple cider vinegar and lemon water. Not make or break, but beneficial for a variety of different reasons. You can do one or the other for sure, or you can do both. Will the food plan always contain the same combinations of food? Just trying to plan ahead for groceries and get recipes in mind. Need to plan ahead since I'm cooking for three

types of eaters. So jumping ahead will be beneficial for you, but we're sticking with the basic food plan for at least the first few weeks of the program. So yeah, the same components of meals. I mean, that's pretty, that's pretty like, it covers all food groups. It's a very balanced program. It's not low carb, it's right carbs at the right time. It's not low fat. It's like making sure you're getting enough fat. It's not high fat. It's not high protein. It's making sure you're getting protein in with you. If you are eating your foods to satisfaction, you're prioritizing protein at breakfast, you're getting it in at lunch, you're getting it in. You can add it if you want more to that, uh, veg snack, um, to your nut and seed snack. And no, you can't have chia seed pudding for your nut and seed snack. Well, I mean,

I mean, chia seeds are seeds. Chia seeds are seeds, but here's what you cannot do. You cannot have like a mocha chocolate chia seed pudding. That's my hesitation. We're saying chia seeds. If you do a chia seed pudding, you have to have just chia seeds and water. Like don't do it, not chia seed drink, not chia seed water. You don't want to do that. You could do chia seeds, but you want to make sure it's just chia seeds and no added sugar, no added nothing, no added sugar, no added flavor, no added nothing. That's why I'm pretty particular with it. Because if I say, yeah, you can have chia seed pudding,

all of a sudden everyone's having their chocolate, avocado, chia seed pudding with their sugar and whatever, right? You want to be mindful of that. We don't want any sugar involved in that. You just want that protein and fat from those nuts and seeds feeding into those satiety hormones at that time of day. You could, but I think straight up nuts and seeds, like traditional pumpkin seeds, sunflower seeds, that type of thing would be better. Back to you, Anita. Will the food plan contain the same types of foods? So you're going to be able to switch around. Eventually, you can add protein and fat to your fruit snack in the morning. Eventually, you can have something else other than fruit in the morning. Eventually, in the afternoon, you can switch up your afternoon

snacks as well. You could have yogurt and fruit in the afternoon eventually, right? Your meals though, the star of the meal will change. Eventually there will be a time where protein will be more priority at lunch. We'll switch that up, but the same kind of foods. It's the same kind of just kind of nutrient rich foods that we're going to be consuming. I started this session with a bag cold. Weight is up again today, but I've learned previous programs. This is common and eventually will drop. Yeah. That's another reason why your weight will be up is when you are sick and not feeling great. We actually have a sickness protocol. We haven't rolled it out yet. It's coming out next week. If you have the book, you can search it up in the book. If you have the app, you can search up sickness protocol, sickness in the app, and it'll pull that post up. And when

you're sick, you just don't want to force yourself to follow the program. You want to do what you can, make sure you get lots of fluids, lots of rest, keep your foods nice and light, maybe not have steak and potatoes for lunch, maybe have some chicken soup, that kind of thing. But there is a way to follow the program and while you are sick. But with that said, sickness is its own tweak. So the body detoxes, talk about that detox post today for a second before I go. So we're piggybacking the body's natural detox response. So your body detoxes all day, every day. It does that very well. And then it detoxes more so when you are sick, for example. So when you are sick, your body is trying to detox that

sickness out. So this is where you want to make sure you're drinking enough water. So this is where when you are sick, it kind of, it kind of works like its own tweak, your body will detox detox. And if you're giving the body what it needs, it'll also detox fat along with that. Your body also detoxes when you have food poisoning. We all know how that works, right? If you ever gotten food poisoning. It also detoxes when you have your menstrual cycle. So when you have your menstrual cycle, that's a detox process as well. And sometimes for women, obviously, when your weight is about to drop, it can feel a lot like your menstrual cycle or PMS, where your body will retain water, your weight will go up, or you might even be constipated in the days leading up to when your weight's about to drop. Similar, that can happen with your menstrual cycle where you're a bit constipated, you're craving carbs and sugar, extra hungry, extra

hungry can be a sign of detox. And then your weight can be up. And then all of a sudden, when that flow comes, you'll notice your weight drops back down after you're done. So your body detoxes like that at other times. Okay, I got to go. I don't want to stop talking. I can sit here all day. I will be back tonight at 7 p.m. If you want to join me then. So today in the group, we're talking about detox. We're talking about the scale, talking about goal weight and talking about exercise. So make sure you review those posts.

Let us know if you have any questions. Make sure you're so super clear on the guidelines for this week. Make sure you let us know if you have any questions. Really get some clarity on that food plan because that's going to be the foundation of the program for the next few weeks. So kind of get used to it. The more you can be consistent with it, the sooner you're going to start to see and see results. All right. Have a fabulous day. Thanks for everyone who joined me today. Thanks for all your questions. I might not have gotten to your question. I'll do my best. Please do not stop asking questions because that

just creates the whole vibe and sense of community. So don't stop doing that. But what you can do is copy and paste your question to the post that is featured or pinned at the top of the page or on any other post and the team will answer it over there. Have an amazing day, everyone. I'll see you later. Bye. Whether you're in your running era, Pilates era, or yoga era, dive into Peloton workouts that work with you.

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