The Livy Method Podcast - Livy Method Day 32 - Spring/Summer 2024

Episode Date: May 23, 2024

Gina Livy's Facebook Lives from The Livy Method Spring/Summer 2024 Support Group hosted on Facebook. This is a recording of the Day 32, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:The features and benefits of using The Livy Method App Understanding your history of dieting to be able to move forwardThe Diet Industry and how it is evolvingGina shares a bit about her history with dieting and the diet industryHow The Livy Method came about, has evolved, and the role of sleep and stressLooking at your diet history back to your childhood, how did you get to where you are today?The work you need to do to keep moving forward. Can you overdue downsizing? Understanding hunger cues and cravingsDownsizing and continuing to use those 4 questionsGetting to know yourself and recognizing what you needThe Livy Method is a means to create the life you wantReminder: Early bird 24-hour sale $60 - May 27thFood waste issues: Are you treating your body like a garbage can?Eating out, travelling and continuing to prioritize yourselfTreating The Livy Method as a course Navigating food pushers and those who use food as a love languageSelf-sabotage: Are you trying to do all the things within your capacity?Perfection is the fail-safe excuse of the diet industry Personalizing this process; Making the program work for your individual needsCalming the body so it can focus on fat loss, your body loves routineWants versus needs: You do not need to control yourself or moderate anything!Normalizing not having to have the treatWhat you are eating does not dictate the fun you are havingTo 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. Day 32 of the program. It's also Thursday if you're following along in real time, which a lot of people are not because for whatever reason they are unable to follow, maybe away on vacation, not feeling so hot, sidetracked by life. So let me just remind you the easiest way to follow along is using our amazing, super easy to use Livi Method app. It is so cool. Not only does it track your weight and your fluids and your foods and your mood and your movement and your sleep, not only can you set your intentions, end of day reflections,

but also keeps you on track with what day you are on in the program. And it's going to guide you throughout the program, especially as we start making changes to the food plan itself. So when you are ticking off that you're having breakfast or the components for your lunch and dinner and whatnot, that will change and evolve

as the food plan itself changes and evolves, which is really super cool. But it's really simple to keep track of whatever day that you are on because when you open up the app and it links to the check-in video and today's post, you can go directly from the app to the post within the app. And then if you want to follow the link, you can go into the Facebook support group and that's where you can join our community and ask any questions that you might have, which is really super cool. Speaking of, if you have any questions, let me know. Happy birthday to my son. Yeah, thank you. I posted a little video last night. He is not a big fan of getting his photo taken and me posting him all over the internet. But I made a fun little

reel. He's turning 17. I thought I was okay with it. And then this morning I was like, whoa, like my youngest is 17. And no doubt he'll be out of that house after his next year of his last year of school next year. So I feel a little shook about it today. It was also, you know, his first birthday without his dad, which is really unfortunate. And his birthday is so close to the anniversary of his dad passing, which is on Sunday. So, but we had a, we had a fun little birthday. We went to an escape room. Have you guys ever done that? Anyway, we, we crushed it. Apparently it's our new family superpower. We're going to do escape rooms from now on because we crushed it. We were very successful. So it was a super fun evening. So thanks for that. I know it was my birthday and then my son's birthday.

We have a lot of birthdays. My youngest is 17. It's a lot, right, Christy? Yeah. It's that I remember when I was 17, I was like leaving the house and I don't think my mom had the easiest time of it because I just all of a sudden up and left. I don't think you're ever prepared for it, though. I'm trying to prepare for it. I want them to be independent. I want them to leave. I want them to go. But also, strangely enough, I want them to never leave at the same time. Hi, Robert. Good morning.

Walking on Toronto Island. I love Toronto Island. I used to go Hanlands. I think it's a nude beach now, or it used to be then. When I used to kiteboard, I used to go to Hanlands. I love taking the ferry across. So nice. Do you live on, you don't live on Toronto Island, do you?

I always wanted to live on Toronto Island. I think it's so cool. Hi, Andre. I want to share a little experiment I did to understand how I gained the weight over the years. I went through years of photos and did a slideshow with one picture of myself for every year, 2004 to 2024. Then I printed it and wrote on each page for each year what was going on in my life at the time, what diet I was doing. It's a very eye-opening experience to better understand what happened. And I now feel the need to forgive myself. Oh, I love this. I think it's so important to really understand where you've been, where you're coming from, understand where you are right now, and where you want to go and who you want to be. And really sort of honor the evolution of that. Like I, you know, I've made a lot of choices in

my life that you may not have been the best in the moment, but I truly believe I am where I am today because of the choices that I made. And I think with your weight journey, because it can be a very personal and profound journey, really having an understanding of that. So like, if you're especially trying to lose weight 20 years later, I think the biggest takeaway is that you haven't failed. And this is where I love where the diet industry is at right now, is they're really coming to an understanding that it sucks. And it really fucked a lot of people over. And including anyone who's tried to lose weight over the last 30 years. I mean, I could give them excuses saying they didn't know what they didn't know, but I have a feeling they probably knew. They probably knew. But the diet industry has been

very damaging. And every diet you've ever done where you've starved yourself, deprived yourself, ate less, exercise more, you were never going to be able to maintain and sustain your weight. Just the sheer design of those diets reinforces the need for your body to store fat. And so over the years, your body has learned that it needs to store fat for every time you starve and deprive and eat less, exercise more, you know, put your body in ketosis and whatnot. And so if you are here, you know, 20 years later, two years, five years, 20, 30, 40 years later, and you're still trying to lose weight, you are nothing but persistent AF. You haven't given up on yourself, right? And that's really what the focus is. And yeah, there might be a lot of fields tied up into past diets

that you've done. And but you did them thinking that, you know, this was going to be the thing that worked for you, because that is what you were told. You did what you were told. You spent the time, the energy, the money, you counted, you weighed, you measured, you, you did what you were told. So it can be difficult to kind of reconcile that. But really having an understanding beyond that as well of what was going on in your life and, you know, your relationship with food. What's really interesting in the last couple years in having our amazing conversations with our guest experts is the story, my story of how I even designed the Libby Method has changed in a sense that, so when I was in university, I gained a ton of weight. I started working in gyms when I was 14, worked my way through university working at gyms. At the time,

gyms would offer like education in terms of nutrition and diets and whatnot. So when I was at university, I was actually helping people lose weight. I was a personal trainer, I was a robot constructor. And of course, people would, you know, ask for tips all the time on what they were eating. And it was very simple, you eat less, exercise more, you restrict your calories. And I was teaching maybe two, three aerobics classes a day, you know, going through university at the same time. I also had another side job working at a futon store. And so my weight went up over a hundred and something pounds, even though I was eating less and exercising more to the point where I thought there was something wrong with me. And so I remember I went to the doctor and I was like, there's something wrong with me. Cause people would say to me, like you exercise so much,

like how, you know, why can't you lose weight? And I'm like, I don't know, there's something wrong with me. So I went to the doctor and they're like, okay, well you must be eating too much. And I'm like, I know how to count calories. I know how to use a calculator and math. Like I'm not, it's not it. I was maybe having a muffin every morning, which, okay, maybe not the best choice. Then I would go all day long without eating and have a salad for dinner. Maybe every now and then, you know, if I went out with friends, I would have a slice of pizza and I wasn't a big drinker because I was working so much. And then, you know, maybe then he's like, well, maybe you need to exercise more. And I'm like, I literally am teaching like some hardcore. Some of the classes I taught were like 90 minutes long and they were like super hardcore. And then he said, maybe you're big boned. And I was like, okay, like I did. I just get big boned over the course of a year. What happened to me. And so then I moved, I moved to the city. And, you know, I met a guy, which is my ex

husband, and he was a chef, and we were dating. And the more I, you know, it seemed like we were out, we're eating, and I didn't really care. And all of a sudden, I was eating more, and still exercising, because now I just worked at a gym in Toronto. And I started to lose all this weight. And I started to go down a rabbit hole trying to figure out why. And this is before, like, really the internet didn't really exist in the sense of Google and trying to figure things out. So I went down a rabbit hole of, like, food ingredients, you know, because all of a sudden I was eating, you know, food that was prepared and cooked. And, you know, how did that factor in organic versus, you know, inorganic?

How did the body process and digest foods? Like I went down a huge rabbit hole of trying to figure out why all of a sudden I was eating more than ever. And now I was losing weight. And within a year, I had lost, I don't know, like 100 pounds within an eight months, I had lost 100 pounds and lost the rest within a year. And it really wasn't and because I lost weight, people wanted me to help them lose weight all of a sudden. Everyone wanted me to help them lose weight because I had been so successful losing weight. And when it came to my personal clients, it was really through trial and error and trying to figure out what they needed to do.

And this is sort of the evolution of the diet industry. So Atkins came along. Then there was like carbo loading came along. There was like a variety of different aspects of certain diets that I was, for lack of a better word, experimenting with, with my clients, because, you know, I would give them a food plan to follow the same food plan that you are following now. And then I would make little variations to it based on, you know, sort of need and what was working, what wasn't working for them.

That's sort of the evolution of the systematic process of the living method came about. But it really wasn't until the last couple years that I realized, I think, two of the biggest factors that factored into my ability to lose weight was probably sleep and change of stress. Because when I was in university, I got very little sleep because I was pulling all nighters. And I was extremely highly stressed. If you could imagine, I was working two jobs, working my way through university and going to school. And it hasn't been until recently that I realized that probably played a huge role in my ability to be able to lose weight as quickly as I did. And now if you've joined us

for the conversations that we've had about sleep, we had the first kind of series sleep series in the last group. And of course, you know, it was back this group, we're going to have continue to have it over and over again. And so it's sort of like knowing your past and sort of like what was going on in your life. It's really important. And this is where the issues and associations, the beliefs, the habits, right, all factor in. And for some people, the coping, how you've learned to cope, how you utilize food, your relationship with food at the time, right. And for some people even past traumas. So tracking, going back and tracking your weight history is, it can be so enlightening. I highly suggest, honestly, that everybody does this.

In fact, we've, we've talked to Dr. Beverly about doing this. There's a couple of things you can do. I think that are really a great investment of your time, tracking your past history of diets. And this is something I would do with my clients. So I would be like, okay, so when did your weight issue start? And then I would be like, what was going, did you have a weight issue as a child or not?

So, so I had a lot of clients who started to have a weight issue in, in sort of their early, their early years, um, because they were very active when they were younger. They were very active when they were younger. They come from a generation where we didn't bring snacks to soccer games. You were told to wait until dinner came along. So your body got used to like taking food and storing it as fat to go long periods of time without eating back in the day. So, so, so I would talk about, you know, what did it start as a child? You know, when did it start? What was going on in your life, right? Usually it was life moments, like people started a job or something traumatic happened in their lives,

you know, for a lot of, you know, people obviously, you know, having a family, you know, that was, you know, that was a transition in their lives where they went from prioritizing themselves to now prioritizing everybody else, right? Whether it's their partner, their children, their job, whatever that is. And then usually there's also an experience with diets. Like you didn't just quit diets, right? Like a lot of people were very successful in their weight loss and then something traumatic would happen in their lives or something stressful would happen in their lives. They'd be like, oh, well, this is when I broke up or this is when I got married that this was what happened. And this is like these big events really kind of like preceded the weight gain back again, where this is where people,

for example, were able to maybe maintain their weight with the changes that they've made in their lifestyle, but then fall back into those old habits. Right? So that's what I would do with clients is like go through their health history, go through their food preferences, their current lifestyle, but more importantly, try to find out how they got to where they are, including all the diets, the traumas, you know, these, these moments in their lives that they, they tie into food and their relationship with it. So, so that is really important. Having a understanding your why is another big one. And we talked to Tina on Tuesday for our Spill the Tea segment. If you haven't listened, I highly suggest that you do. And she's now working through,

I think, what, seven groups at this point, seven groups she's been through. And now just really getting into the mental part of really understanding how that's factoring into her journey, right? Again, this is all about finally and forever kind of weight loss, not just quick fix. So I love that. I love that. I highly suggest that you do that. A couple of things that will keep you going, right? Like tracking your past, understanding your why, setting your intentions, end of day reflections, that's really huge. Maximizing, like pulling up that maximizing post and really digging into those four mindfulness questions. That's your secret sauce to the Libby method. The rest is just like make the changes with the food plan. That's really where that, that, that secret sauce,

you want to go above and beyond and really do the work. That's, that's really how you can, you can dig into that. Hi Gail. Hi Gina. For the first time in three weeks, I had super strong sugar cravings after dinner. I was on top of my water, had a little bit more, but wondering if this is a sign I'm downsizing too quickly. I'm still really struggling with knowing how I'm feeling when I eat and eating to satisfaction. Am I overthinking this? I think this, listen, this whole program is about overthinking or being overly mindful and being self-aware, right? You're trying to figure it out. So you're trying to like assess the situation and what is going on.

So I really like this for you. A lot of times we can ask ourselves and we don't quiet ourselves enough to actually listen to the message. We are too much in our head about it and not enough in our body or belly, in this case, about it, right? So even if you ate the smallest of portions

and you are eating nutrient rich foods, after you eat something, there's about a 20 minute kind of like time period where before the food even registers. And then there's the whole processing and digesting of foods and people don't really factor in and we're gonna talk about this later on in the program, how certain foods take a certain amount of time to break down. Like if you eat some fruit, which is why we have it in the morning, it can break down in a half an hour. In a half an hour, your body can get the energy from that food. Whereas if you have your nuts and seeds in the evening, they're harder to digest and they can take upwards of 90 minutes before they're processed, digested, and

stored as usable energy in your body, right? So that there's, that's a difference. So this is sort of depending whether you have fish for lunch, which can, which can take 40 minutes versus some steak or red meat, which can take hours for your body to actually break down and get the nutrients from. So it's something that people don't really factor in is your food choices. Now you don't want to overthink this either, right? We're going to sort of get into that later on in the program, but that, that, so you have your body's changing and fluctuating hunger levels. Then you have the foods that you're eating, but because we are, and how long they take to digest, but because we are eating so often in the program that you can

trust that you're, you know, like a half hour, hour after you eat, probably your body is still processing and digesting your foods. And then by the time your next meal or snack comes around, you're going to be fine. So your hunger levels, you know, when you're truly hungry is your is like you have your your body, you eat food and your body breaks it down and stores it as glycogen, which is energy. And so when you run out of that energy, I'm oversimplifying, but when you run out of that energy or your energy reserves start to get low, this triggers a message that says, okay, we need to tell her that, you know, hey, your, our energy reserves are getting low. You need to think about getting something to eat.

And that's because your body knows it's going to take you time to find the food, like make the food, eat the food and time to find the food, like make the food process, eat the food and process and digest the food, right? Which could potentially take hours. So hunger is not an immediate need for food. Now there's a big difference in like low blood sugar, you know, low blood sugar, you feel like you're tanking, like what's wrong with me? Oh my God, that is not the same as hunger when you're actually hungry, right? So, so really understanding hunger. So I would go back and what can really help you because that's your situation is that post on hunger.

Let's talk about hunger. Hunger can also be triggered. Sometimes people, you know, they, they feel their migrating motor complex come on and that can be, you know, that they, they think think, well, that's, I'm hungry when really it's just a migrating motor complex. Cravings are messages from your body giving you a heads up on what's going on. So specifically sugar, it can be a need for water. Sugar also can be, if it's like super hot and you feel like your energy draining, but usually that's where you need something like really quick or you're craving salty to replenish electrolytes in those extreme situations when it's really hot.

Sugar can also be where if you've had sugar or you've overeaten something and then so you're like you have sugar when your body wants more sugar. Sugar can also be triggered too, right? So it could be something that you like maybe you used to have like a dessert or a cookie. And I remember my parents used to have like a cookie and, you know, tea, those maple cookies to be specific and, you know, or oatmeal cookies, whatever. My parents would always have tea after dinner and a cookie. So it can be tied to habits as well.

Now with downsizing, it is normal to feel extra hungry because your body is noticing that you're eating less than what you were eating to feel satisfied. And so it could be a combination of a variety of those things. So you are extra hungry, you know, after dinners when you used to have, you know, some sort of sugary treat, or you are something has reminded you of, you know, sugar or something that's going on. So it could be a combination of a variety of different things. So, so if you are downsizing too quickly, that's a whole separate thing. It's really just a few bites less than what you were eating to feel satisfied. So you it's not like you're leaving half of your food, right? And it's not like you have to downsize more and more and more and more and more and more and

more each day. So you know, don't think about it in the sense of prepare your meal the way you were last week, last week, you're probably not giving any thought at all really, outside of once you've plated your food asking those four questions. So now plate your food, however you were plating it last week, right? Run through those four questions and try to leave a few bites less of your plate. So the only way, and here's the thing, if you do eat too little, it's still nutrient rich food. It's probably still more than you need, it's just your body is noticing that you are giving it less. So we are going to dig into portions in a variety of different ways. We have a long time left in order to do that. So you can you can try downsizing more, you can try downsizing a little bit less, it could just be that you're extra hungry,

because you're actually heading into detox, and your weight is about to drop too, right? So, so that was I overthinking that? See what I'm saying? Like, so that kind of thought process I think is normal. This is the 91 days that you set aside to really dig into this and to figure it out. And so that's really the kind of like, that's how, like, I've just kind of figured that out, out loud. Obviously, if you do

that in your own mind, it's going to be a lot quicker, right? So just kind of run through, you know, what is going on? What's happening? Am I really stressed right now? You know, maybe your coping mechanism when you're stressed is to go for sugary foods. Mine is chips, mine is salty foods, also some wine. But if your connection to managing stress, maybe a sugar, maybe that's a bit of that is factoring into. So this is exactly what it's about is figuring out, okay, what's going on, right? What's what's what's why am I? Why am I you know, struggling with sugar cravings right now? What's happening, right? Good Friday. Love this story. Gina, so true to understand where you came from and where we want to head. Yeah. I think it's important to really get to know yourself. This whole program is about

understanding yourself, being in tune with yourself, recognizing what you need, especially when it comes to reaching your goals. Again, the goal is not just weight loss. It's to be able to maintain it physically and the way you go about that with a program is going to really help, but also more so mentally. So we have people who will do one program and then reach their goals and then move on to maintenance. And we have people who done 10 programs because they had more weight to lose and then they go into maintenance. Sometimes it's the people who lose their weight quickly that need to spend more time in maintenance because they have to work through those issues and associations and habits and spend more time doing that.

Whether it's someone who's done more programs has actively spent more time on that mental piece. It's actually quite interesting because you can be done losing your weight physically, but not be done with the work that you need to do mentally. This is also a heads up for the A-type personality people who are like, they follow the program, they get her done, they conquer the quest. And then, you know, they didn't really do the mental part because they were just so consistent doing what they need to do with the physical part, which is great. But then that's where they, after they've lost the weight, that's where they find like, oh, what's going on? Why am I having such a hard time with that?

Because at some point you're going to have to deal with that mental stuff, right? That's where we want you to be calm around food physically. Just be like, I'm going to have it, not have it. No, thanks. I'm good. Rather than should I have it? Shouldn't I have it? Right I'm going to have it, not have it. No, thanks. I'm good. Rather than should I have it? Shouldn't I have it? Right. Take it, leave it, whatever. Um, and then mentally, right. Not, not, not buy into those triggers. Recognize when you start to fall back into old habits and whatnot, right. Recognize because it's really about creating and sustaining

this new lifestyle. That's going to support like that. I don't think the living method itself is a lifestyle. I think the living method is a means to create the life that you want, how you want to feel, how you want to look, who you want to be, you know, how you are functioning physically, the kind of energy that you're putting out there, your connection with yourself, your connection with food, your connection with other people, right? And creating the life that you want to create and what that looks like. So a year from now, let's say you've lost your weight. What other changes? Like when I envision the life that I want to roll out of bed and have a ton of energy, not open my eyes and be like, fuck, right? I don't want my back to be creaky and my shoulder to hurt. I want to feel

strong. I want to get up early, five o'clock in the morning, you know, maybe do, you know, a little bit of a stretch and a workout, do some meditation, you know, make a tea or, you know, I don't know, maybe I'm drinking some sort of juice because, you know, I'm not looking to lose weight and, you know, having a nice healthy drink of some sort. And I'm doing some reading before, you know, my, my life gets up. I want to handle meetings that I'm in with ease. I want to handle stress without being stressed, right? I want to, I want to just feel hopeful and energetic and be in the moment and enjoy my life. Like that's how I want to be. Yeah. Do I want to, you know, have, you know, travel and do the, all those things. But in terms of who I want to be

and how I am moving, you know, through life, I have a real strong vision for that right now. That's not really where I'm at, but like, what are the things that I need to do in order to create that life that I want to live? right? Like wine, I want to be able to enjoy a glass of wine without drinking the whole bottle because I'm so fucking stressed at the end of the day, right? Like I want to get to that place. And the thing is, is that I can't wait for life to stop smacking me in the face because it's going to continue. I have four children that's going to continue to smack me in the face. So it's not about what's happening in my life, waiting for life to calm down, waiting for life to change. I'm the one that needs to change. And

this program really gives you the opportunity to be able to do that in a very systematic way and also be able to lose your weight at the same time, which I think is really cool. This is the best $75 I've ever spent. I think so. I think so too. And I'm constantly trying to think of ways to add more value. I think just access to our beautiful community, access to our incredible members. I just think this is a great space to work on any goals, let alone weight loss. I think it's a great deal too, which reminds me, on Monday, you can sign up for either our fall program and or our maintenance program and pick up both or either one for 60 bucks each, 60 bucks, which is the original price of the program. I mean, the original price was free. My first group was free.

$60, it's a huge deal. That's on money. So we do this sale one day only. Last year, the original price was free. My first group was free. $60. It's a huge deal. That's on money. So we do this sale one day only. Last year, we did a hot flash sale and we limited the numbers, which was hugely successful. So successful. We broke the internet, but a lot of stress, a lot of people out too, because they didn't get in and then they waited all day. So we're going to keep it open the whole day, 24 hours. So nine in the morning, nine at night, you can go to our website at any time, stress-free, get yourself signed up for our fall program. It's a great idea. I think too, to pick up the maintenance, you're going to want to follow through on the maintenance group. And like we're working on an

actual like systematic program right now, people are redoing the weight loss program for the sake of solidifying their weight, which I'll get to into at the end of the program. Um now people are redoing the weight loss program for the sake of solidifying their weight, which I'll get to into at the end of the program. But we have these amazing conversations over in our maintenance group as well. It's $75. You pay once and then you're in there. We have great guests. We go live. We talk about topics. I mean, we're just building up that group, but highly suggest that you pick that up as well. My oldest is 34 and in the military in Latvia right now. My biggest support never easy when they leave the nest. Nope. I'm not crying. I know. I know, right? I'm retired and I make it a point to enjoy life, which means I'm not home a

lot. I find it difficult to travel with the plan. Talk about food waste while driving long distances. I have to buy pre-packaged veggies or salads. And while downsizing, I'm throwing away more food. Ouch. Yes. Plus the friends I'm visiting will make a meal and downsizing what they offer is very difficult. I'm still trying, asking for less and then leaving at least one bite behind. So yeah, so we talked about this. Talk about our maintenance group. We talked about this. We talked about this. Talk about our maintenance group. We talked about this yesterday. And was this yesterday? Where was this? I was talking about this. Oh, Kim and I were talking about on downsizing. If you missed it, the tweak this week, I highly suggest you check it out. So we're talking about this. Your body is not a garbage can and you're not wasting food. If you eat food that you don't need, that's not helping anybody. So whether you toss it or you eat it, it's still a waste, except that waste is going to your waist. You know what I mean? You have to understand, you don't need the food. So you're not,

it's different if you needed the food and you were tossing it, but you don't actually need the food. So putting more food in you is not saving anything. And there are like, people are concerned about food waste, but there are lots of organizations and ways that you can legitimately help with food waste. Like you can really be involved if you really have a passion for being mindful. Like you wanna talk about food waste,

let's talk about all the fruits and vegetables that get thrown out and are tossed every year because they are imperfect. Like that's something that, I mean, we are blessed. If we live in a society where we have access to food, where you can afford to buy food, pre-packaged food. Do you know what I mean? Like that, first of all, let's be all grateful for that. If you don't, if you don't actually deal with food scarcity issues, but your food waste issues are not going to help anybody else with their food scarcity

issues. You tossing that food is not wasting the food any more than you eating the food, right? And not needing it at the same time. So that is a very hard thing to reconcile, especially if you were raised to eat everything on your plate and you're just wasting food by not eating it. But reality is you're, you're not saving food by eating food that you don't need. So whether it goes in your garbage can or your garbage can, it's still, it's not, it's not helping anybody at the end of the day, but I do understand like that. So you have to kind of come to that realization. Here's the thing. So, so here's a way I like to frame this too,

because people start the program and they have a, they have this concept of, well, food is really expensive and I can't afford healthy food, but people will notice that their grocery bill will actually decrease because they end up buying and consuming a lot less food, right? And you're not buying the prepackaged stuff or maybe as much junk food or whatever, right? So people have done this where they've actually done like their own cost analysis before program versus while they're on program, eating more in tune to their body needs means ultimately they are not consuming as much food or spending as much food on it because they are eating smaller portions and more in tune to their body needs means ultimately they are not consuming as much food or spending as much food on it because they are eating smaller portions and more in tune to their body's needs and eating a lot less processed foods, right? But okay, so let's talk about that.

So food waste issues, driving long distances, I have to buy pre-packaged veggies or salads. Yeah. So maybe you can share, maybe like, I don't know if you're traveling with someone and like you're buying your own package, and they're buying their own package. Sometimes I know it sounds so silly, but it's the obvious where we're just used to buying a larger amount than what we actually need. Maybe what you can do is invest in a little cooler, right? So if you can get that's not little, a little cooler, you know, like those little coolers and get yourself, you know, buy one of those little packs that you can crack open and cools your food or, you know, buy a little freezer pack. And then whenever you get to your friend's place, traveling on the way

or a hotel, whatever, you can, you can put it in there. Maybe like, maybe think of that. In terms of visiting people, see, if you came to my house and like, you were like, you left food on your plate. I wouldn't be like, what's wrong with you? Like, what? You know what I mean? I would just not like, like if you, if I made something and you're like, oh, so I'm not really, I'm not eating pasta right now.

I'd be like, okay, cool. What else can I get you? Do you want an extra salad? Or what can I get for you? Like, I wouldn't even say why I wouldn't ask you why I would just be like, okay, okay, what can I get you then, you know, and I wouldn't look on your plate to see how much food you've left or you haven't left. I literally would not I like, I would not even question that I would think that you just ate enough to feel satisfied, right?

Especially if you're in a situation where your food is being served to you. And you know, like if it's someone being served to you, then it would just like restaurants are so messed up. Think about this for a second. Do not think that when we go to restaurants, it's you should have a little like when you get there, right? It should be like, okay, well, you're like six foot three and you know, 300 pounds, so you might need a larger portion, right? And then someone like smaller, obviously might need a smaller portion. And then you should be, it should be judged on your hunger levels on a scale of one to 10. How hungry are you? Like really the portions that were, it's so strange that you go to a restaurant and let's say we all, all of us in very different shapes and sizes, different amounts of weight to lose, different activity levels, different metabolisms, different needs. We all go to the restaurant, we order the same thing and we're all given the same size. And yet we are also in a weird way, all expected to eat the same portion. We do this at people's houses

and dinners, we're served our food. And yet if we, if we don't eat the whole portion, what's wrong? Are you okay? Well, I'm fine. I just didn't need all of this food. Right? So sometimes it's sort of like in our minds, but if we kind of break it down and try to try to make it make sense, then you're like, oh yeah, this is really messed up. I shouldn't have to eat everything on my plate when I'm being served the same size portion of everybody else. So yeah, you can try, you know what you can try doing is let me give you something like take a lot less. And this is where a little white lies. I do not lie. I don't. It's one of my things my mom raised me. I don't want, it's the one thing I don't do is I don't, don't lie. But sometimes you can tell a little white lie of like, people just want to feed you and show you love. They want to entertain you. They want to welcome you. And so you can say,

oh my goodness, this is so good. I, you know, would love to eat more, but I, you know, I had a big lunch earlier. I had a big lunch. Oh, we stopped and grabbed a snack on the way. Or, oh, you know, I'm not, my belly's feeling a little off, you know, today. Like that sometimes people just want to know that they're doing everything for you. Not that they care if you leave food or not leave food. They just want to make sure you've had enough. They want to make sure, you know what I mean? Like, hey, do you want more? Do you want any of this? Like for a lot of people, food is their love language, but just because it's their love language doesn't mean that you have to eat everything on your plate. So try portioning out less, like a lot

less than what you need. Just be like, Oh, my tummy, let me see my tummy's upset. Or I'm not, you know, I'm full from lunch today, but let me take a little bit of this. And then if you need more, you can be like, Oh, this is so delicious. I'm just going to grab a little bit more of that. Because remember, downsizing is just as much leaving food on your first portion as needing to go back for a second portion and then downsizing that portion, right? I don't know if that helps. I'm going to validate the fact that it is difficult to prioritize yourself and to eat in a way that is different than, you know, what everybody else around you is used to, that it's not an easy thing to do. But here's the thing, you are investing the 91 days into doing this program, because there's a rhyme and a reason to it, right? And because it's

going to work for you, and you're going to lose your weight in a healthy, sustainable way in a way that you're going to be able to actually maintain and sustain so that you can travel without the stress of what are you eating? What are you not eating? You can travel feeling the best you possibly can being in tune to your body's needs, having lost the weight. Do you know what I mean? Like that. So think about this is the time that you are taking right now. It's like if you had homework and you were taking a course, it's like if you were taking a course while you were traveling, you know, we make our kids, if we go on holidays, you go to wherever they got to get their work done, they got to get their work done. So think of it as a course or you're traveling while you're maybe still at work, you know, I don't know, you know,

retired, obviously, you don't have to do that. But this is sort of like, this is what I'm doing right now. And, you know, see if you can maybe frame it differently. So we kind of fit it into what you were doing. It's only a means to an end. The program is a means to an end. It's not a lifestyle. Because what will happen is that once you've lost your weight, you will make time you'll be like, okay, I got to grab a snack, not think anything about it, you'll have a lot more flexibility in the way that you're living, which will accommodate the travel that you're doing. And the reason why I wanted to spend so much time on that is because summer is coming. And so many of you are going to be hitting on the road, you're going to be traveling, you're

going to be out and about. So a little really goes a long way in terms of, you know, making sure you're prepared in order to be able to follow the program the best you possibly can. You absolutely can enjoy your life and still follow the program for sure. The whole other part of that though, is that what's happening when other people around you are around you. Like that is a, that is a factor. There are food pressures. Like I said, there are people who just love you and want to shower you with food and that's their love language. You know, like that's, that's Tony's mom's love. Like that was Tony's love language. Like Tony loves food. He always over orders food.

He's gotten used to me not eating all of the food, but his mom's love language is food. Like that's sort of like how they show love is to feed their children. And that was passed down to Tony. And so I always say, nobody can make me eat something that I don't want to eat except for Tony's mom, except for Tony's mom. So she hands me food. I'm eating it. I made that decision. I'm eating it. I'm just so honored that she's loving and accepting of me and that she, that's her love language is to, is to show love. Now, if I needed to lose weight or whatever, that might be my one sort of like, you know, I'm, I'm just gonna, I don't care. This is like, that is more important to me than

making the perfect choice in terms of my diet. Now, if I was trying to lose weight, would that maybe take me a little bit longer or set me back? I mean, the few times that I actually see her, or the few times that you stop at your friend friends places is not going to be make or break in terms of your journey, right? So if you're uncomfortable, and you just want to eat normally around friends, you can do that. There's so much more you can do to be proactive with the process to do the things you can do when you can, I wouldn't stress about that. My weight issues follow how happy I am in relationships. Okay. Ignoring my feelings creates stress, which I also ignore, which impacts my sleep and contributes to my weight gains. Yeah. Right. That's huge. Getting to that understanding is so huge. Whenever I try

something, whenever I try, let me read this combination. Whenever I try something new to get healthier, I always find ways to complicate it. This could be self-sabotage. It could be self-sabotage. I overwhelm myself with recipes and lists and overthinking. Ooh, yeah. Got to do all the things. I'm very mindful of that, right? So I love maximizing because there are so many things that you can do, but it's not always about doing all of the things, right? Like, are you doing all of the things that you can do within your capacity right now? That's a little different, right? I overwhelm myself with recipes and lists and overthinking. This is one of the ways I've sabotaged myself in the past.

Ding, ding, ding, ding, ding. With the Livy Method, I've learned that eating nutrient-rich foods doesn't have to be complicated and has been a game changer for me. Love this program. So I had an epiphany. It was interesting. I think it was Tanya when we were away shooting our Dragon's Den thing. And there was someone else before that.

See, I created all these resources to help people. I want to make it as easy as possible for people. And, you know, people learn differently. So I wanted this, why I want to have the groups and the books and the apps and the things. And it was interesting because Tanya, who's such a valued member of our community, she's over on Instagram. And a lot of our members are and they're sharing. We have a great Libby Loser page, by the way. So there's my Gina Libby page, which we have some great content. The social team over there is amazing.

But we have our own Libby Loser page where it's all member-driven content. And I remember I talked to a member who was like, I just couldn't. It was too much for me. Like I just seeing what everyone was posting and being part of that. It was just too much. And same thing with Tanya. Tanya was just like, yeah, it was too much for me. I just needed to focus on myself. And it never occurred to me that it would be overwhelming for people to have be part of a big community. It would be overwhelming for people to be constantly seeing all the different things that you can do. It would be overwhelming for people to,

you know, have a Facebook group and a nap and a book and a this and a podcast and all those things. And that was a really aha moment for me because in my mind, it's more, it's more, it's more, it's more. Just like someone mentioned $75 is a deal. I am literally every single day trying to figure out how I can make this program better and bring more value, right? Like every single day, I literally like every day I'm like, we could do this. We should do that. I could do this. Let's do this.

How can I do this? How can I do that? Right? How can I bring more value? How can I help people even more within what I'm doing? But it occurred to me that maybe that's too much for people. I used to go live every Monday and every, sorry, every, every morning and every evening and at lunchtime plus guests. So there were days that I was going live four times a day. And then I got sick a

couple of years back and I couldn't, I couldn't go live at all. And when I came back, I had to make some lifestyle changes and because I love talking about the program. And it was really interesting. And I felt like, oh my God, that the whole world's going to come apart. I'm taking value away from people. Like, it's like, oh my gosh, no one's going to do the program. Everyone's going to hate me if I don't go live in the evening. A couple of things happened. My energy, my stress levels weren't there. And I realized like when you go through a really scary moment, like health issues like that, your family is really important to you. And I remember I had these four kids and I also knew their dad was sick and you know, we were on borrowed time and I wanted to make sure that I was there for them.

And so I, I was like really struggling with not doing the lives. And I had members who came to me and said, you know what? Like, I would love for you not to do four lives a day, two lives a day, because I feel like I have to do everything. And so I feel unless I am watching every single live, I am not going to be successful. And that's like, the lives aren't even mandatory. You don't even need to do the lives. And so that was a big aha moment for me, realizing that there are other people out there who feel like they have to do everything, you know, when in reality, you don't have to do everything. You just do what you can do. And that is enough. And I would learn this from working with clients too. Some people want to go down the rabbit hole and do all the things and other people are just happy

that they are showing up. So wherever you are at right now today, it's really important to honor that. And you can want to do more. Like I'm trying to really accept myself and love myself and be okay with where I'm at in my life right now and what I got going on and still, still striving for more. I'm not done. There's a lot of changes that I want to make. There's a lot of things that I want to do, but I think it's really important that we take time to honor where we're at and what we need

right now, which bring us to that full circle moment of going back and understanding how we got here in the first place and who we really are. I think a lot of, a lot of this starts with the thought that if we aren't serious and absolutely perfect, this is from Dave, then it, the process won't work. Yeah. It's the fail-safe excuse of the diet industry. Oh, I'm going to read that again. I think a lot of this starts with the thought, if we aren't serious and absolutely perfect, then the process won't work. It's the fail-safe excuse of the diet industry. No one's perfect. Great job getting to this point. It's a huge non-scale victory. We don't talk about enough.

Oh my God. Right. Is that not the truth? That is just, well, that's, yeah, I love that. It's so true. You guys are all talking about that. Yeah. Self-sabotage. We're going to have, we're going to have Dr. Beverly's going to come join us. I think next week we're going to talk about self-sabotage. I just can't leave food on my plate. It screams volumes against everything I stand for. So I ensure I take less usually by making a normal plate than putting some back before I start. Yeah, so listen. This is about, there are 30,000 people doing the program, right?

And it's really about, so the foundation of the program, what to eat and when it's there, I've done all the work for you. I've done all the work for you, but this is how, how you make it individual to your needs is how that understanding of what's going on, where you've come from, where you are at, where you want to go, right? Have a, have a very clear sense of that. That's why your why is really strong. Cause you're not going to be motivated every day. You're just not. You're not going to be motivated every day. You're not motivated to go to work every day. You're not motivated to clean your house every day. Well, we got to do what we got to do. And when it comes to losing weight, you got to follow the basic food plan itself and make the changes each week. Some of you have what I call special needs in the sense

that you have health issues that you need to address. And this is where you might need some specialized help with that, your healthcare providers, whoever that might need to address. And this is where you might need some specialized help with that, your healthcare providers, whoever that might be to help you with said issues that you need to address at the same time. The beauty of the program is that it helps with all of those health issues, right? It's a very healthy way in order to be able to, you know, to lose weight. But really, you have to figure out how to make it connect with you. It's like you have to do the things that you need to do, but it's about making those, making the things that you need to do resonate with you. So some of you, when it comes to downsizing, will start with the

same portion you've always started with. And then maybe you'll just, you know, leave a few bites on your plate. Some of you will really dig into those four questions and really try to really understand that satisfaction versus unsatisfied. Some of you will portion out less on your plate, how whatever way works for you, right? This is what it's all about. This is where you have to figure out, okay, what's my connection to this? What are the issues that are having with this? What are my feelings surrounding this? So the program from the most basic level works for everybody. If you are human and you have a body, this program is going to help you lose weight. But there's so much more to that. And so what works for someone else might not be what works for you. So there's a lot of like

room to really personalize this process. And that's why I use that, that saying is that this journey is very personal, and very profound, right? This is about really getting deep beyond just doing the work, it's about doing the work, you know, and what you need to do and focus on is different from what someone else needs to do and focus on. For you, it might not even be the food plan or the portions or whatever for someone, you know, might be like making themselves eat so often when they're used to not eating all day, right? For someone else, it's food scarcity. For someone else, it's food waste. For someone else, it's like the fear of being hungry, right? For everybody has their own thing. For some people, it's not even the food, it's the stress tied into their sleep, you know?

So this is about figuring out what's going on with you and what do you need and what does your body need to be able to calm down and focus on fat loss and so that is what this is about that routine of the food plan is so important because the body freaking loves routine it loves routine with everything with the foods that you're eating with your sleep with your life whatever like it loves routine that doesn't mean that your life can't be exciting, and you can't enjoy foods, and you can't do things. But your body loves routine, especially when it's making change. And so the tweaks each week are designed to just kind of get that body's attention. Because the body gets very happy. Your body's very happy. The reason why some of you are struggling with making the changes of

downsizing is too, because last week, your body's like, this is amazing. This is really good. I feel like, whoa, I'm getting all this amazing food. I get to eat to feel satisfied. We're working on our stress in our sleep, removing our body. This is amazing. But a happy, content body is not necessarily motivated to make change. And that's where the tweaks come each week to get the body's attention to have it be like, Whoa, wait, what's going on? Okay, well, I want to go back to how I felt last week. And so I can do that by this is the food that's coming in. If I release the fat, I'm going to go back to these portions being enough to make me feel satisfied. Right?

So that's what this is about. That's what it, that's what this is about is like really being consistent with following that routine, really leveling up, digging in, going above and beyond in terms of all the other things that you can focus on within your capacity, within your capacity. I love this program. I got to go. I got this program. I got to go. I got to go. I got to go. How is Joanne doing after back surgery? Yeah. So, um, I saw an update from Brian, uh, her husband, so she's doing okay. She was feeling pretty good afterwards. Of course,

you know, later on when those pain meds start to wear off, I think she's maybe feeling a little bit. She, um, I think got up, walked around, her legs when those pain meds start to wear off, I think she's maybe feeling a little bit. She, um, I think got up, walked around, her legs weren't really there for her, which makes sense. She just had backstory. She is a rock star and she is a warrior. If you don't know, uh, Joanna Hunt and her husband, Brian, you can go actually go back and listen to their spill the tea conversations.

All of the conversations that we've had with all of our guests over the years are still available on our podcast, which is really cool. She has been through so much and has just been a warrior in terms of her weight loss journey. So I have full faith that she's going to crush this and come out the other side better and stronger than ever. And I think collectively as a group, you sending her that love. I do believe in energy and I do believe in energy and

I do believe the energy and the power of energy of sending love and positive vibes and healing vibes. I really truly do. You guys are giving all sorts of tips here on travel. I think my biggest issue, let me read this one and then I got to chat. I think my biggest issue is the bits of bites. How do I stop myself when I see my kids having ice cream or thinking, oh, after lunch, I'd like a piece of chocolate. I think I need to have more self-control. I just don't know how. Okay. This is really important. Do not ever use the word control. You do not need to control yourself. You have a lot of control in your life. Yes, but you do not, will not, never need to control yourself when it comes to foods. Two words that have no place in the diet, in

dieting, control and moderation. You are not trying to control anything and you are not trying to moderate anything. You're a grownup. You can make choices, right? What you are trying to do is be in tune to your body's needs. Now, what might be happening is you are struggling with your wants over your needs. You want ice cream. You want a piece of chocolate. Here's what I want you to do. I want you to get to a place that you can have that ice cream or that chocolate and then not berate yourself for hours afterwards. I want you to have that ice cream and enjoy every single lick or bite, however you eat your ice cream. I want you

to have that chocolate. I want you to enjoy it. And then I want you to move on with your life without feeling like you have to trash yourself mentally and starve and deprive yourself and punish yourself for having this ice cream and this chocolate. That's where I want you to get. Now, if you can do that now, there's no reason why you can't have some ice cream and have some chocolate and still lose weight. Right now, I will take my kids for ice cream. Generally, I will get the small little, either the kid's cone or the small little dish because I just like, I don't feel great after eating a big, huge, ginormous ice cream cone. Doesn't mean that I still don't want to have some. I will also take myormous ice cream cone doesn't mean that I still don't wanna have some.

I will also take my kids for ice cream and not have any because I don't want it. Like, is it the ice cream that you want or is it going with your kids to have it and then you feel uncomfortable if you're not having it because they are? Do you think that's weird and you're trying to set a good example when in reality, you're not setting a good example?

What you are teaching your kids, if Johnny has the ice cream, you have to have it too. If Johnny jumps off the bridge, you have to too. That's what we're doing with food. Sometimes in trying to not be weird about food, we make it really fucking weird. So you need to normalize taking your kids for ice cream and not having one. In fact, say to them, like, I don't want one. I don't, I don't want one. So if you want to take your kids for ice cream, take your kids. Trust me, it's just as much fun. Your kids do not give a fuck if you don't eat the ice cream. They don't care.

They don't care. Right? They don't care. If you want to have the ice cream, have the ice cream. There's some middle ground. You can get a small container of ice cream. You don't have to get three scoops. You can get one scoop.

You can get a kid's cone, a baby cone, whatever you want to do. You can also have some of that ice cream and not eat the whole thing too, right? You can go get an ice cream and have some of it and then toss the rest or give it to your kid. Your kid will probably want it, right? So there's different ways about that, but we're like, oh, we're going to get ice cream. Can't be weird about it. Have to have the ice cream cone. If I can't have the ice cream cone, I can't go and have ice cream with my kids when that's not the reality, right? The other is like the chocolate. If you want to have a piece of chocolate, go get yourself some really good, high quality, dark chocolate, put it in your freezer for those moments that you want it. Isn't that the kind of person you want to be? The kind of person that's like, oh, I would love

a piece of chocolate right now. Oh yes, I have some in my freezer. Let me go grab a chunk. Oh my gosh, this is delicious. I love chocolate. Without the need to like, oh my God, I have some in my freezer. Let me go grab a chunk. Oh my gosh, this is delicious. I love chocolate without the need to like, oh my God, I had a piece to ruin everything. I should go back. Why don't we have another piece? Only another piece. Well, I've already had two. I've ruined everything. I'm going to be fat forever. Let me just eat the whole chocolate bar. Oh my God, I'm such a failure. Why did I eat that chocolate bar? I feel so sick. Oh my God. I'm going to skip dinner tonight. Then you wake up the next day, you get on the scale, expecting it to move. Then you remember you had the chocolate and you're just like, oh my God, this doesn't work.

So I'm going to starve and deprive myself for the next week. And maybe I can make up for the chocolate that I had. So what we're trying to do in this program, and then you can look at, look at this as a challenge, like have it and then pay attention to what happens when you have it. If you can have it and not think anything above it, good for you. Amazing. Then just get back to doing what you need to do. It's not the ice cream with your kids that's going to stop you from losing weight. And it's not having a piece of chocolate. But then if you find yourself adding chocolate every day, ask yourself, why are you doing that? What's what is that doing for you? Because this is where you've signed up to reach a goal. And a big part of that is really discerning between your wants and your needs so that you can get to a place where you don't need the chocolate or the ice cream for anything, but you can choose

to have it if you want. And that's the calm I'm talking about the calm physically, the calm mentally, I want you to be in a room full of ice cream and a room full of chocolate. And if you choose to have it, have it, that's it. Enjoy it, move it along, or actually be like, it's okay. I don't really feel like it. Right? So that's not about controlling anything. It's about understanding. It's about being in tune. It's about recognizing your issues and associations that you have with it. Do you know what I mean? Like you don't want to spend your life controlling yourself and moderating yourself. You want your body to physically be in a place where you lose the weight and you're able to maintain your weight

easily and still enjoy all the yummy bites of bits that come with life. But it's a process to get to that place and controlling is not going to to that place. And controlling is not going to get you there. Controlling is not going to get you there. So ask yourself when you don't stop yourself. When I see my kids having ice cream, just say, what it is. What is it? Is it the ice cream? Do I really want not in your head, in your belly? Do I even want ice cream right now? Like think about eating it. Do I want it? Yeah. I would love to have some. Okay. Why don't I have some, right? Like, or maybe it's just like, Oh, I enjoy it. Like guaranteed you have pizza night every Friday with your family. Guaranteed. If you have, if you order pizza for your family and you end up

eating, like, I don't know, some side salad and maybe some baked wings or something like that, you're going to have just as much fun on pizza night. You will. I always tell the story of like, if you and your friend go out for lunch every Friday at wherever, and you order burgers and fries, you have great conversation laughs. You both overeat your food. The bill comes. You're like, Oh my God, I ate too much. You walk out. You're like, Oh my God, I ate too much. You both talk about how you need to lose weight, go on a diet. Right. And then you walk away and you've paid for food that, you know, you feel all bloated. You feel gross. Then you're like, Oh my God, I need to go on a diet, right? And then you walk away and you've paid for food that, you know, you feel all bloated, you feel gross. Then you're like, oh my God, I need to go on a diet, right? You can go to that same Friday lunch date, order something that makes you feel really good, eat enough of it

or eat the burger and fries, but in enough that you feel satisfied and not overly full, right? Or choose something else that makes you feel better, you have this guaranteed, you're gonna have the same amazing conversation, the same great laughs, that Bill's gonna come, you're gonna feel good, you're gonna get up and walk away. And rather than both individually go sit in your cars and think about how fat you are, and how gross you feel, you're gonna be like, wow, that was so fun. Can't wait to do it next week. So what you're eating is not dictating the fun that you are having or the moments that you are making. That doesn't mean that you can't wait to do it next week. So what you're eating is not dictating the fun that you are having at the moments that you are making. That doesn't mean that you can't enjoy some nice meals.

Like, you know, like I went to Montreal this weekend, we had some poutine, Tony and I, we lined up for 16 hours for some poutine. That was like, you know, it was a fair size. We got one and then we split it and we didn't even eat the whole thing. Right. We went to Schwartz. We had like, I ate that whole sandwich because that was so good. I knew I was going there to eat that. I had a massive belly ache afterwards. And we got that orange Julius afterwards. Oh my God, I felt so sick. Would I do it again? Abso-freaking-lutely because that was destination eating. So if those moments with your kids are about making memories and you want to have ice cream be a part of that, what you don't want is that you're fat.

You're never going to be able to lose weight. Should I have it? Shouldn't I have it? Why did I have that the whole time you're stressing about the ice cream? You're not actually making memories. You're not even paying attention to taking your kids for ice cream because you're stressing about the food, right? So, um, again, summer's coming and this is exactly what I mean by you can have those yummy bites of bits and still lose weight. Having the ice cream, having the chocolate every now and then, it's not going to stop you from reaching your goal. So hopefully, uh, brush that was, um, that was like, so this is something that's going

to happen over time. So faced with ice cream this weekend, you might have it and then pay attention to the thoughts. That's, that's the work too. Having the thing and understanding the thoughts behind it and the reaction to it, and then pay attention to the thoughts. That's the work too. Having the thing and understanding the thoughts behind it and the reaction to it, because we're feeding into the dopamine by having the ice cream. We're feeding into the dopamine by having the chocolate. So that's the anticipation part. That's the habit creating part. That's the dopamine, the memories,

the ah, the ice cream. But what we don't pay attention to is the aftermath of that. So there is so much to be learned. So if right now you're having a hard time with the ice cream or the chocolate, have it, but use it as a learning opportunity. You are going to recognize you don't want to make that choice. You're going to be like, I don't really want the ice cream. I don't really want the chocolate. I may like it every now and then, but I don't really need it. But you will never make that realization by trying to control

what's happening, right? So either way, it's win win for you choose not to have it. Carry on. The world didn't end. You're good to go or choose to have it and learn from it. Either way, win win situation either way. Now I really got to go. I've got an hour I'm breaking my own rules. My goodness. Okay, everyone have an amazing day. Tomorrow's Friday. Well, already the short weeks that I know you, those of you in the U S you're going to be rolling into the long weekend. So hopefully that you learned a little bit from us who just finished the long weekend. How do you want to feel on Monday? Anyway, I'll be around tomorrow. I'll see you guys then. Bye. Thanks for joining me. Remember if you asked a question and I didn't answer it, never stop, please. All your questions and comments create the whole vibe and community behind the scenes. And I'm so grateful for every single one, everyone who asked a question and I didn't answer it, never stop. Please, all your questions and comments create the whole vibe and community behind the scenes. I'm so grateful for every single one,

everyone who asked a question and commented. Truly, if you want your question answered, pop it over on the question of the day page and the team will answer it there. Have an amazing day and I'll see you guys later. Bye.