The Livy Method Podcast - Livy Method Day 33 - Spring 2025

Episode Date: May 23, 2025

Gina Livy's Facebook Lives from The Livy Method Spring 2025 Support Group hosted on Facebook. This is a recording of the Day 33, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodspring2025In this episode, Gina breaks down what it really means to downsize without feeling deprived. From tuning into your hunger cues to understanding that portion control isn't punishment, she reframes the conversation around food and body trust. She explores why the quality of what you eat matters more than quantity, and offers a powerful reminder: you can love yourself fully and still want to level up. Gina also shares how to navigate real life—think vacations, barbecues, and social pressures—without falling into old diet mentalities. Whether you’re learning to listen to your body’s signals or finally letting go of guilt around eating less, this episode is all about making empowered choices. And if that scale hasn’t budged? Gina explains why it might have nothing to do with food—and everything to do with what’s really going on in your life.To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

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

This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon Music. Acast powers the world's best podcasts. Here's a show that we recommend. Hi everybody, I'm Tom Timuth of the Talk Music Podcast. I'm a multi-platinum producer and on this show I chat with fascinating musicians and top industry experts from around the globe. Steve Hackett, Bruce Coburn, Blue Rodeo, Rick Emmett from Triumph, Bare-Naked Ladies, Big

Sugar, Lee Aaron. These are just a few of my guests with great music and great stories. Singer-songwriter extraordinaire Gavin Rossdale from Bush will be on next week, so don't miss it. Acast helps creators launch, grow, and monetize their podcasts everywhere. Acast.com. monetize their podcasts everywhere. Acast.com. Are you dreaming of your next getaway? Whether it's sand, sun, or sightseeing, Sell Off Vacations has you covered. They've been booking Canadians for over 30 years and with travel experts coast to coast,

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Day 33 of the program kind of sort of winding down our very first week of downsizing for our new members. I hope you are surviving and thriving and not feeling like you're starved or deprived. That's really, really important. I know it can bring up some big feels, especially because it feels most like a diet, but again, it's just a few bites less. And you've gone from eating dissatisfaction the last few weeks of the program to feeling slightly unsatisfied. Again, bigger picture is less about eating less. Of course, you're going to lose weight if you eat less. Of course, that's so easy to say that because other things factor into that like hormones and inflammation and a variety of other things.

In fact, it is possible to eat too little, exercise too much and actually feel like you're gaining weight. In fact, that's what happened to me. That was my problem when I was in university, I was teaching a lot of fitness classes, hardcore, go till you drop, throw up, pass out type of fitness classes, and then hardly eating anything. And then that combined with the stress of being in university, pulling all nighters, not getting any sleep, my weight just

went up and up and up and up and up. But you do wanna be mindful, obviously, that is not going to happen with the program if you're eating six times a day, eating all sorts of nutrient rich foods. It's usually not an issue to worry about not eating enough with the program. As long as your energy is good,

that's really what you're looking for. You shouldn't feel faint or lethargic. In fact, you should have really good energy, unless, of course, maybe you're dealing with a cold or flu or a virus, or your body's heading into detox. It's normal to kind of feel a little bit not so great, a little run down, especially when that scale is about to move. But for the most part, you should be feeling pretty good and have really great energy. You could have eaten a lot of food before, but that food didn't necessarily have the nutrients that your body needed, right? So people

kind of confuse the amount of foods that you're eating with the quality of foods that you are eating. So I'm hoping that you're eating more quality, more nutrient rich foods now. You may not be eating the larger, larger meals, but you're spreading your foods throughout the day. This is something that you absolutely is not something you wanna do in mind. You really wanna do in your body and really pay attention to how your body is responding

from the choices that you're making. It's tricky balancing act with food and exercise. And that's why it's so important to listen to your body and be mindful. Yeah, so if you're a bodybuilder and following the program, like you're obviously gonna need a lot more in terms of more protein probably, more food in general, than what the average person would need

if you're comparing portion sizes, someone who's inactive versus someone who is really active. So, or if you're just somewhere in between and you have just started exercising and you are starting to feel more hungry, then go with that. That's a good thing. Your body telling you you're hungry

means that your body's telling you, hey, it's time to eat. You don't want to confuse it with being triggered or out of habit or just being tired or any of those things. So really understanding that true hunger. But you shouldn't be trying to keep your portions small and then increasing your workout. That's why portions are always what they feel like,

not what they look like. And that can change day to day to day. And it's about when we were eating to satisfaction last week, eating to satisfaction in the moment, right? And then this week it's eating enough to feel slightly unsatisfied. So that is just as much leaving food on your plate with that first portion and then realizing

as you're coming to finish that first portion, you're really hungry, go back for more and then downsize that second portion. I still can't get over the guilt I'm feeling for eating a bit less even though I'm not starving. So where's that coming from? Man, the world, you know, the diet industry sucks. We know that. And there's so much information and misinformation out there. Eating too much, eating too little. They make you feel like shit for wanting to lose weight.

You should just, I mean, I love the body positivity movement. I love, love, love, love, love that. But on the other side of that, you can love yourself. You should absolutely love yourself right now today, no matter what size of your body. But you can love yourself and still want to make change. You can love, let me say it again, you can love yourself, but still want to make change. There's nothing wrong with wanting to make change.

You gained weight for whatever reason, stressful period in your life, maybe doing diets when you were younger, maybe pregnancy, hormones, whatever it is, whatever reason you gained weight, it's okay to want to lose that weight, but we are made to feel like it's not okay. If you wanna lose, if you're trying to lose weight, then you don't love yourself. Also losing weight now is weird.

If you lose weight, everyone thinks that you have gone and taken medications in order to do that. And there's nothing wrong if you have done that, right? If you were sick or dealing with something else, you take medications for that. It's great that science has come that far. And if you feel like you need that, there shouldn't be any shame.

There's a lot of shame in that. Also there could be shame or guilt in you taking this time for yourself. That's a big one that I deal with is like mom guilt. The time that I spent away from my kids, which I don't regret, but at the same time, because my kids are expensive, but I also do regret at the same time. So I've been struggling with a lot of mom guilt, especially my kid turned 18 years. I want to do it over.

I want to do it again, I wanna do it again, I would do it differently. Would I or would I not? Probably a little bit. So there's guilt in the time that you're taking for yourself. And that's sort of where, if you can frame it as, this is you just taking care of yourself. It's your job to take care of yourself.

And you are trying to eat better, move more, manage your stress, get better sleep, be more in tune, be a better person, right? Look better, feel better, all of those things. But I love that that's the word that you're feeling is that guilt. And so that's where you wanna say, where's that coming from?

And sometimes we think it's from obvious places when it could be something from way back that was sad or like real deep that you've been caring for a while. And then maybe just put some pen to paper, like, why do I feel guilty? Why? And be like, is it the thoughts, is the feelings, is it behavior?

What exactly isn't? Try to nail that down. You probably also feel guilty in other areas of your life when, right? And it's all intertwined. It's all intertwined. All intertwined. Thanks for sharing that though, because I know a lot of people feel ways about that. Good morning. We leave today for two weeks of camping and a big RV rally in Ossoyos, Osso, Ossoyos, BC. I'm already anxious about how I'm gonna stay on plan. Oh my gosh, Linda, you're gonna do great. You're gonna do great.

Even if you follow the best you possibly can, that's amazing. You're focused on eating good nutrient rich foods. You're focused on your portions, asking those four mindful eating questions. You're focused on making choices that make you feel good. And it's not about being perfect. And I was trying to explain this the other day. Was it yesterday? Just like any other, think of it, the living method is any other diet that you've done, whether you sign up for Weight Watchers, you did new, whatever it was you did, you're like, I'm going to go on a diet.

And then life happens. And there were times where you were crushing that diet and other times where you're not crushing that diet. And I know so many of you had your lifetime memberships to Weight Watchers, right? You weren't trying to put the pressure of the 91 days. The 91 days is to help you kind of segment your efforts or break it down into more digestible chunks of time where there's a start and then there's an end and there's a system to that and a method to that obviously, but systems work really well when it comes to making change. But think of it, think of this as if you had done your old Weight Watchers diet or whatever diet that would have been and you started it and now you're just going camping and now you're just going to make the best choices you possibly can. The tweaks each

week are just if you just followed the basic food plan, you're going you possibly can. The tweaks each week are just, if you just followed the basic food plan, you're going to lose weight. The tweaks each week are to get the body's attention, keep things progressing, to kind of bring the thoughts and the feels to the surface in a systematic way that you're kind of unraveling the layers of you and what you need to deal with and work through and all of that.

And just because you can't show up perfectly doesn't mean that you need to deal with and work through and all of that. And just because you can't show up perfectly doesn't mean that you can't show up and do some of the things. Even just trying to drink your water, trying to move a little bit more, trying to get some leafy greens in here and there if possible, you know, and being mindful with those portions to, you know, not overeat. Or if you do have some snacks, whatever, be mindful about how you feel. So also what you are learning, because I would imagine also that this is part of your life, right? This camping is part of your life,

travel is part of your life, work is part of your life, all these things are part of your life. So you want to go away and have the best time. I also imagine that you want to feel your best. Think about this with vacations. I don't know how many of us have done this. We can't wait for our vacation. We can't wait, we can't wait. Then we get there, we get to the airport and you order a drink or you get like a, you get your coffee, but you also get a donut or muffin cause you're on holiday and then you get there,

you drink another drink and you're not drinking water and you eat this and you eat that. And a couple of days in, you just feel, blah, you just feel uncomfortable. You're getting dressed up to go for dinner. You don't feel great. You're hanging by the pool, whatever you're doing. You're just like, I don't feel good. And then by the end of the trip, yeah, you've had a good time because you're on vacation, but physically you don't feel well and you just can't wait to get home for this trip that you wanted so badly and couldn't wait for it.

Now you can't wait to get back home because you feel so, bleh. So it's about how do you want to feel on your trip? And you being aware of the choices that you're making and how you're feeling and all of that is a great opportunity to be like, can I do these trips differently? Maybe it's getting up and going for a walk by yourself in the morning. I don't know if there's bears or whatever,

it's wherever you're going. I don't know about that, maybe not. But what can you do? What can you do to have these trips fit the lifestyle that you want to live? Because you can't just fall back into old habits and live your old lifestyle. I mean, you could for two weeks, you could trash yourself, eat all the things, drink all the things, then get back at it. And you know, you're on your way. Does it set you back a little bit? Yeah, but that's life. We have to live at the same time, you know, so how do you want these trips?

How do you see yourself going on these trips? Maybe buy a big case of water before you go. Maybe you didn't do that before, right? Pack some nuts and seeds. That's an easy one if you can, right? Kind of how can I make this easy for me? And so, but I love that you're thinking about that. You're probably starting to, this part in the program,

you start to feel really good. And it becomes about maintaining that. You want to keep feeling really good. And what you'll notice is when you make choices that don't make you feel good, you really notice it. Whereas before you just kind of felt, eh, all the time. And so now when you have a, you taste what it feels like to feel good,

you really notice when you don't, right? I feel like I'm nailing this week. Hi, Cathy, love that. My second round here and it takes practice and is worth getting serious about doing the work to accomplish the tweak. The tweak weeks are my very favorite and it works. Yeah. So I love this attitude.

I love this attitude. For our new members, you're going to look back after this week and you're going to be like, oh, okay, I didn't die. I'm okay, I survived. And was I love this attitude. For our new members, you're going to look back after this week and you're going to be like, oh, okay, I didn't die. I'm okay. I survived. And was I really starved and deprived or I just in my mind thought it was, you know,

something else or what it used to be or whatever. You're going to have another chance to do it again. What you're going to notice, and if you're just keep following along the basic food plan, just like you have, you've probably noticed your portions have consistently gotten smaller. And if you were to continue doing the program, that would continue. It just takes a lot longer than what you would ideally like. And everyone wants to lose as much weight as fast as possible.

Obviously, I'm focused on as healthy as possible in a way you can maintain and sustain at the end. And so the tweaks really are to help you approach weight loss in a variety of different ways. We have another tweak where we actually have you eating more often, if you can imagine, that helps you get into with your portions because it takes the pressure off of leaving food on your plate and that feeling of you can't have it.

And then we switch it around where you actually, you have to have it and eat more often. And so it's really interesting how we're kind of messing with your. It's not just your body. It's messing with your brain. And with that, of course, all the thoughts and feels pop up, right? So if you can kind of have fun with the tweaks, that's what they're there for. They're not about following perfectly.

They're they're about you kind of like getting to know yourself, getting to be more in tune. I was up today, even though I'm eating a little less, then I realized I had a stressful day yesterday and didn't get my water in, it all comes together. Yeah, Kati, also don't forget the basics. It's normal for your weight to go up before it drops. And so, you know, I think this thing of eat less, exercise more, everyone thinks it's eating less.

It's giving the body what it needs to be able to make change at the end of the day. Right? And everyone's afraid of eating too much and eating too little. And it's really about being in tune. And you're going to start to notice what your body needs. And that's why it's a great idea to be tracking. We don't want to count.

We don't want to weigh. We don't want to measure. But it is a great idea to be tracking. If you are using the app and you are tracking your foods, it gives you a percentage of how consistently you're showing up. It does that for your exercise and does that for your sleep. And it doesn't it does that for your foods. And it also gives you a graph. So if you click on any of the icons,

beside the data that you're collecting in your app, if you go to your app and you click on the actual, you click on the water intake, the food, the scale, the exercise. It'll give you a graph that you can see how consistently you're showing up. And of course it's all about that downward trend too, right? Last day of my current job. Congratulations. I have a week off then start my job on the third, looking forward to less stress, new week. Oh, I love change. I love change. This is an opportunity to change your whole routine. Change is not easy, change is hard,

but it's also very exciting at the same time. Hi, Dave, happy Friday. Crappy weather all weekend should make it easier to stay on plan up north. Lots of sitting by the fire and reading in the forecast. Yeah, it's getting to me. It's cottage season already. You probably, y'all probably went up last weekend in the cold and Yeah, it's getting to me. It's caught it is a cottage season already. You probably y'all probably went up last weekend

in the cold and opened up your cottage. Cottage season, road trips, patios, barbecues, all of that, right? We don't want you stressing. We want you feeling your best. We want this to be the last summer. I want this to be the last summer that you ever stress about your weight, right?

You just, we want to make choices. You want to feel good. You want to live your life. I love all of that, all of that. Also hope your dad's doing better. Good morning, good morning from Nova Scotia. Hi, hello. Let me scroll down here.

Oh, you guys are talking about the weather, right? Hi Tiffany, I was so surprised. It's been raining like crazy around here. I was so surprised. Apparently we have the coldest May since 1963 or 67 or something like that. I was so surprised. I had a little piece of dessert last night

and I was still down. Yeah, I'm not. So the force is strong with the living method, with the momentum. And so you're gonna hear this more and more, where you indulge in the weekend and the scale is still down. And this is where the weekend or last night or whatever, and the scale is still up.

This is why you never wanna blow off your whole day, your whole weekend or whatever, just because of a few bites of bits, because weight loss is based on momentum. And once your body goes into that mindset or body set of releasing fat, it's going to do that. Now sometimes what can happen is your weight is down and then also up at the same time and that's why I'm saying you should always show up game time ready expecting that the scale is going to move even though it's not going to move every day

because you just never know what's going on. So every day you wake up you should look better and feel better than you did the day before. And hopefully the scale reflects that. And if the scale is up, you should be able to look back and see why the scale is up. And if you can't see any reason for the scale being up, then chances are your scale's up because it's about to drop. So then you want to cross reference, how am I feeling? Am I feeling a little bloated? Is my water unappealing? Was I extra hungry last night? You know, you kind of cross rough because you're going to get to know what weight loss looks like on the scale. Does it go up before it drops? Then after you see your low load

as it go back up? Does it stay there? Do you have longer plateaus, little plateaus? What does weight loss look like? And then also feel like so you'll be able to see it come in and feel it come in. Hence that post we had this week on supporting the body and detox. Once you understand, oh yeah, my weight's about to drop. Then you know the things you can do to support that, right? Let me read that again, Tiffany. I was so surprised.

I had a little piece of dessert last night and was still down 0.2 pounds. I will continue to downsize for sure because this works. I'm not even starving a bit and there's no food noise at all. Love that. That's amazing. Love all. Love that. That's amazing. Love that. Love that. And if you hadn't, now this isn't like a thing

to go eat all the cake, but isn't that great that you had that and you realized you didn't ruin anything. You didn't ruin anything. Now, if you keep having bites of bits here and there and the scales not moving for you and that's maddening then obviously you want to like take a step back and be like, okay, maybe I'm indulging a little bit too much, but I love

that you chose to have that and you realized you didn't ruin anything. You didn't ruin anything. I put a call out Facebook for exercise classes in the area where I spend the summer. It's a very rural on Manitoulin Island. Oh, I'm going to call out Facebook for exercise classes in the area where I spend the summer. It's a very rural on Manitoulin Island. Oh, I'm so jealous, Helen. And will involve some travel. I found Zumba, yoga, Tai Chi now need Pilates and resistance training. Yeah.

Doesn't that sound fabulous? You're going to enjoy your summer. You're going to feel amazing. You're going to feel fit. You're going to be like, ah. Using your energy creates more energy. And I love that you've gone and you've done this because you are manifesting, you are doubling down on the changes that you want to make to see change in your life.

Love that. I love that. I love that. Yes, it's true. There's no shame. Somehow my portion guilt is tied up to my ability or duty or place in society or perfect performance to prepare food. Weird. Let me read that again. Somehow my portion guilt is tied up to my ability or duty or place in society or perfect

performance to prepare food. Weird. Yeah, we got all sorts of weird issues that we have probably started from a long time ago. You know, you look at influencers, people who a lot of, you know, I love that there's so many accessible recipes and stuff and I love that and it's great. But you'll be like, oh, you're you know, here's my breakfast dish and the bowl is like this big. It's got like four bananas a bowl of strawberries blueberries, you know, four pounds of chia seeds on there like it looks beautiful, but no one is eating that portion right?

Nobody's eating that. It's craziness. That you know, it makes it look appealing and I'm sure it's beautiful and all of that. Go to restaurants. Go to restaurants and, you know, I'm pretty sure sometimes I've been to restaurants, I know I've been to restaurants sometimes, where my serving is what I would, if I was at home for dinner, this would probably feed me, Tony, and one of our kids. Right, like the servings that you get.

And I remember back in the day when there was a whole hoopla about supersizing and people were really against supersizing. And back then you're up charged for your supersize and now your supersize is just the large now. And everyone values more food with better quality. Like it's quality, I'm getting my values worth if I have a big portion. And so we're used to seeing really large portions.

You go to a restaurant and you eat half your food, someone's, the waitress is going to come along and say, is everything okay? Is everything okay? Yeah, everything's fine. I just you know, got full after half of this ginormous, crazy ass portion you serve me, which is great. But like, you know, it's a lot of food. And of course, you want a lot of food, because it's food shits expensive. And so you you're seeing so what you're going to realize as you kind of tick away at getting in tune to your portions Like you shouldn't walk away from your food feeling like way down need a nap and full

Right and people just gotten used to eating these first first off you think about the concept of breakfast lunch and dinner Why would your body need significantly more time more food at? Lunch and at dinner than any other time of day. It doesn't. And this is where if you get satisfied, like we get satisfied on a snack, then you would also get satisfied on a snack size lunch if you weren't hungry for lunch that day. And so that's something we don't, we just kind of like, we just eat because that's what we're told.

In fact, we used to eat a lot differently back in the day, I mean, way, way, way, way back in the day. So it's interesting, we get used to these larger portions or what our portions should look like. And someone might say, is that all you're eating? And so they don't understand how you would find that satisfying because if they ate that, they would still be starving. Well, because they haven't done the work to be in tune to their portions, so their body

is used to consuming more. And so there's a lot of pressure from all sides when you are eating. It's not us working hard to be in tune to our body. In fact, some people don't trust their body. They're like, how do I know I've eaten enough? Especially when we're eating to satisfaction. So let's say next week we're eating to satisfaction. And if your portions, we get this a lot from people, I'm concerned I'm not eating enough.

And I'm like, what makes you think that? And if I worked with personal clients, it's always, well, you know, Sally mentioned that my portions look smaller. I've had a couple of people comment on my small portions and I'm like, well, how do you feel? Like, how do you feel in the moment? Oh, I feel like I've had enough. I'm content. I feel satisfied. Okay. How's your energy? I feel great. Never felt better. How you're sleeping? I sleep amazing. How's your hunger levels? I'm good. So then why do you think that you're not eating enough? And usually it's because of the outside world. And now we've added this protein thing on top. Oh my Lord.

A-Cast powers the world's best podcasts. Here's a show that we recommend. Hi everybody, I'm Tom Trimuth of the Talk Music Podcast. I'm a multi-platinum producer. And on this show show I chat with fascinating musicians and top industry experts from around the globe. Steve Hackett, Bruce Coburn, Blue Rodeo, Rick Emmett from Triumph, Bare-Naked Ladies, Big Sugar, Lee Aaron. These are just a few of my guests with great music and great stories.

Singer-songwriter extraordinaire Gavin Rosdale from Bush will be on next week. So don't miss it. Acast helps creators launch, grow, and monetize their podcasts everywhere. Acast.com. And so, so the problem with this protein conversation, and I know we did that plant protein post today and I talked to you a little bit about the check-in this morning. Everyone's talking about how it's so important to get protein in your diet.

And yes, absolutely. And so they're equating this to a couple of things. One, when you used to do a starvation diet, eat less, exercise more, count, weigh, measure, eat less. You wouldn't care where those people used to be at calories a calorie. Oh, God, of course it's not. And now we know that's true. What you eat absolutely matters.

And, but when it came to dieting, you just eat fish crackers, low carb this triscuits, like maybe volume foods, stuff that rice crackers, right? And people wouldn't care where you're getting your calories from. So 40% of your diet should come from carbohydrates and 40% and what are carbohydrates? They are vegetables, fruits, grains, things like rices and quinoa,

they're starches like your potatoes and squashes and whatnot. Breads and pastas are like those are more processed foods, right? You're not getting any nutrient value. You're getting energy, but you're not getting any nutrient value from breads and pastas. And eating them doesn't cause you to gain weight. It's just easier if you minimize them while losing weight. So 40%. 30% should come from protein and 30% should come from fat. And this is where the low fat, no fat industry really did a number on people because you wouldn't think of not having protein, but people think all the time of not having fat. And now when it comes to that fat, right, you need your good fat, your omega-3s, there's

your saturated fat, like your dairy and whatever, which is okay fat. And it does serve a purpose in the body. It's okay fat. It turns to good fat when you have enough of the great fats, like your omega-3s and your fishes and your chia's and your flax and all of those avocados and all your good fats. And so 30% of your diet needs to come from protein. And so if you're eating protein at breakfast, right? We're not having protein at morning snack yet, although we will.

And you're having protein at lunch. You can We're not having protein at morning snack yet, although we will. You're having protein at lunch. You can add protein to your veg snack. You're having your nuts and seeds, which are fat, but also protein. And then you're prioritizing protein at dinner. So when people talk about making sure you get enough protein in your diet,

they are assuming if you are trying to lose weight, you are doing a shitty diet where you're just trying to eat less and not concerned at all about where your protein is coming from. That's also a conversation when it comes to menopause, a big conversation with women because women typically have done a lot of dieting. When they have done eat less, exercise more, deprivation diets, you lose not just fat, but you also lose a considerable amount of muscle. And so years and years and years of dieting and cardio is that was the recipe, right? You eat less, you, you, you, you cardio your face off.

That's what we were told. And unless you were really working hard on building that muscle, that's become a whole like generational problem. And so as you're going through menopause, you're not having that muscle mass. And so your body starts storing in your midsection. So that's a big conversation now. Also with GLP-1s.

So GLP-1s because you can lose weight so quickly, again, because you're not hungry, not eating, or eating a lot less, it's problematic because again, that's weight loss over fat loss. What we're trying to do is fat loss, which is why we're making sure you're giving your body all this nutrient foods. And so we don't count, we don't weigh, we don't measure.

If you want to make sure that you're getting enough protein in your diet, absolutely, you can supplement and add in like protein powders, you can add them to your yogurt, you can have a protein drink. I'm not a fan of smoothies, liquid nutrients. You guys know that, but there's a way to supplement to make sure you're getting enough protein in your diet.

So that whole conversation with protein is based on assuming if you're trying to lose weight, you're doing some shitty diet that's got no nutrient value in it. So that's become a really big conversation right now where everyone's consumed with getting enough protein, but not realizing that you're getting it at breakfast, you're getting it at lunch, two snacks and dinner. Translators are probably getting more protein now than you ever did before, right? So society puts a lot of pressure on us for a variety of reasons, right? Finally society came to understand you need more water than what it was suggesting.

People were really water resistant back in the day. Oh my God, you're gonna die if you drink three and a half liters of water until the science proved that you need at least that. And then everyone was walking around with their big giant jugs and realizing, okay, maybe we overdid it a little bit. Now we just need to make sure that we're hydrated.

So it's always changing. It's always changing. You can never get it right. You can never get it right. Never get it right. Good morning. I was off for a bit working, still never get it right. Never get it right. Good morning. I was off for a bit working, still trying to stay on the program

to the best of my ability. So cheating, which shows back up and it's hard now. So I don't like the word cheating. I like the word choosing. So just so much to be learned by choosing. I'm choosing to indulge. I'm choosing to have this. And then it also immediately makes you ask yourself

why you're choosing that. Is it bringing me peace? Is it bringing me joy? Am I just pissed off? Am I, what, why am I choosing? Cheating adds to the guilt, adds to the like you're doing something wrong. You're not cheating, you're choosing.

You're just choosing. I'm choosing to say, fuck it and have it. This is what I'm choosing today because I am feeling beaten down and worn down. I'm choosing to have this because it looks delicious. I'm choosing to have this because my friend made it. It's you're just choosing. So we don't have cheat days, we have choose days.

And it's all about having as many of your choices fall in line as possible. So if you have one where you, you know, you doesn't fall in line with your goals, it's not ruining anything. It's just kind of like, all right, it's like it's this game where you want to, you want to move forward and what are the choices that you're making every day that are going to move you forward and every now and then you're going to have a weekend that sets you back and then yeah, you you're gonna keep moving forward, you know? So just a Tuesday, you're just choosin', you're choosin'. Oops, oops, oh, soy use.

Oops, a soy use, oops, a soy use. Oops, a soy use, okay. Thank you. Lauren said the new every day, it's the only desert in Canada and it's hot. I love that. I had a slice of pizza last night and after I ate the one slice I felt satisfied. I've never felt satisfied

after one slice. This! If you want to have the pizza, have the pizza. If your family's having pizza, why not make a side salad, leafy greens to go with it or some vegetables to go with it and have one slice of pizza and some salad and some vegetables. I know maybe that's lame, right? And you have to, you know, pizza is so easy because it's just in a box and the way you go. But yeah, you will notice this. That you'll actually, when you take time, you'll actually feel satisfied

and maybe you'll enjoy that cheesiness. Chew it more, taste it more, right? That's what it's about. And it's about, that's it. I had this slice of pizza last night and after I ate one slice, I felt satisfied. That's it. The end game, lose your weight,

be in tune to your body's needs. Your pizza comes in and you're just like, yeah, I'm good, thanks. Or you're like, oh, I'll have a slice. And then maybe you eat one slice, maybe you eat two, maybe you eat half a slice, and you're not even hungry with it. And then you just walk away.

That's it. That's the goal. That's the goal, you know, that's the goal. And then this is where your body is on your side. This is your body's on your side. Hi, Joanne, following the basic food plan and not losing, not snacking either. Okay, so what are you gonna do about this? Why do you think

you're not losing? Let's be honest, I pulled you on camera with me right now. Let's have a conversation. I'm going to start with you. Like how old are you? Got any health issues? Taking any medications? What's going on in your life right now? How's your stress levels? How's your sleep? What are you doing for exercise? Are you building muscle, moving your body? What's happening there? Right? That's where I'm gonna start.

You notice I didn't start with your food and I didn't ask you about your snacks because chances are that's not it. And so if you're still listening, go back and rewind that and write that down. You tell me why you're not losing and get real about it. Because I can tell you right now, it has nothing to do with the food. It's never about the food.

Never in all my years of helping people lose weight is it ever about the food. And it's usually because this is the statement. I'm following the food plan. I'm not snacking. It's not about what you're not doing. It's about the things that you are doing or the things you need to do. Right, I'm not snacking, I'm not this, I'm not that.

What are you doing? Are you moving your body? Are you building muscle? Are you managing your stress? Are you working on getting better sleep? Are you making your food choices nutrient rich? Are you drinking enough water to be hydrated? Are you taking supplements? Are you checking in food choices nutrient rich? Are you drinking enough water to be hydrated? Are you taking supplements?

Are you checking in with your doctor? Are you aware of how many medications you are taking or affecting your journey? Right? That's the conversation. That's the conversation. Have you gone into the 20 questions checklist and beyond that, gone into the file section and printed out the 150 sub-questions? Because that can really help you.

Now it is still also really normal to not have lost anything. This is not a quick fix program. You'll find I'm pretty bitchy about that because I don't know you. And I'm talking to everyone right now too, by the way, anyone who feels like Joanne. And I love that you're sharing this

because I'm worried about you. I'm not sure you're going to stick around. Sometimes you have to walk through the fire. And if you're coming here hot off of dieting your entire life, coming in here hot off the stressful time, health issues. I mean, we've had people who like just, I don't know why my scale isn't moving. And I talked to them and they just finished cancer treatment.

And I know they gained weight because of what they've been through and they want to lose it so bad, but give your body a hot second. So I don't know what's going on with you. Anyone who's listening at this point, usually if you're not losing weight by now, because most people lose 93% of people lose in the first four weeks of the program. The people that are left usually it's because they have

something else going on, inflammation, which can be caused from a variety of different things and is a very real thing that inflammation could also be caused from food sensitivities You're having dairy you're having gluten you feel bloated and gross and horrible afterwards, but By golly, you love your cheese and you love your gluten So you don't care what you eat it anyway Meanwhile, it's causing all this havoc in your body and if that that's you that sucks I can't tell you who we talked to the other day, Elizabeth Maither, right?

Having a hard time losing weight, went to her doctor, realized she's celiac of all things. Like that's the serious medical diagnosis. And her having gluten would have caused all sorts of problems. I had a lot of inflammation. Your microbiome, what's happening in your microbiome? Your microbiome is like your

second brain. It's like you have a brain up here and you have a brain down here and the two communicate. Have you taken courses of antibiotics, been really sick, eaten shitty foods, never been eating much for nutrient-rich foods? Your microbiome could be a game changer. Are you taking a probiotic, prebiotic? How are your bowel movements? How are your bowel movements? What's going on there? Are you regular? Are you regular after you have a coffee every day? Or are you regular, you go a couple of times a day? That could be great insight into what's going on.

Hormones is a big one. And I'm not just talking sex hormones. Obviously, if you're perimenopause, menopause, postmenopause, a lot of people ask me about postmenopause and that affects them. Absolutely, you can still be dealing with symptoms of menopause and postmenopause as well. So what's going on there? Right? What's going on there? And so we're going to actually talk to Dr. Paul Hurd and you will find if those are the

things that are setting you back, this is where we talked about the supplements in the beginning that will address those things. If this is what you find is setting you back, it's the things that we're following on the program, the conversation that we had about sleep and stress that's gonna help with those things. You're already chances are doing the things to help with those things. So at the end of the day, what does your body need time? Ask your body right now.

I want you to ask your body why it's not losing weight. Like if you said body, like, why aren't you losing weight? Would your body look at you and say, are you fucking kidding me right now? Right? And so a lot of times we want it so bad. And this is the, this is the, what is this, the psychology of effort that this is where you've, you have tried for so long and you've spent so much money and time and you want it so bad and you are working hard right now for the last four weeks, five weeks, including prep week,

but you are including your whole history of a dieting and you're putting all the pressure of your whole history of dieting on these last few weeks. And this is where you deserve it. And you're pissed off because you don't have it. But are you actually, cause that's another question, are you actually doing the things that you need to do? And so there's always, what I love about this program is we are empowering you

to tell us why isn't your weight moving? What do you need to do? And also sometimes it's beyond our control what's happening in your life. Right? What do you got going on in your life? And so it's not about the foods very rarely about the food. And if it's following the basic food plan, then you know, it's maybe it does come down to your portions. How are your portions? How are your food choices? Are you just eating carrot snacks, carrot sticks and that's it for,

are you doing the bare minimum with the food plan? You're just doing carrot snacks. Carrot snacks, why do I keep saying, it's time for me to go carrot snacks. Carrot sticks, it's snack time, not adding a boiled egg or extra protein and fat, or adding like a dip, trying to make it as nutrient rich as possible. Are you overeating your nut snack?

Because we all love a bag of nuts. Are you still eating salads every fucking day when that's not what you want? Again, I'm talking to everybody and I love that you brought this up. I'm talking to everyone. So, so are you are you? I've seen some of y'all and you're in your your fruit bowls and your fruit bowls in the morning and You got like a ton of banana and a ton of strawberries and I'm sure that shit tastes yummy But that little itty-bitty yogurt or cottage cheese is probably not the high protein that you're looking for And again, we don't want to have more protein than what we need, but your fruit to make it delicious in the morning can definitely be getting in the way of it focused on the higher protein. What do you got going on your coffee? Are you still drinking your

mocha choco latte that you hope isn't 700, 800 calories, but probably is? And yes, we still don't count and weigh and measure, but you got to know that's not helping at the end of the day, right? So this way you got to take a hard look at yourself and be like, okay. And if you really truly feel, and I've never so bad. So before I go, what I used to do is I used to actually pull people on camera with me, people who would consistently talk about how they're doing everything. And then we would know because every day they pop in the grub and doing everything. It's not working. Do it every day. And then I would bring them on camera because we used to take the 20 questions checklist and score yourself at a 10.

So take that checklist out, give yourself a score at a 10. And I would get people, I'm literally hitting a 10 on everything and I don't know what's going on. And so I'd be like, okay, let's bring them on. And people would give themselves, I see you gave it how much, let's talk about how much water you're drinking.

Yeah, I'm drinking two liters of water. I'm like, okay, well, but you gave yourself a 10. Oh yeah, well, I'm drinking way more than I ever had before. So I get major points for that. No, you don't. You can be proud of yourself for drinking more. And I don't want to take that away from you. And I love that you are making that effort

and you feel great about that, but the reality is your body needs more. You don't get a 10 for that because it's not about scoring perfectly, it's about understanding your limitations. You might not be able to drink the water that someone else has. You might be in a wheelchair

and you might not be able to move your body and build muscle. We had one of our members successfully lose 60 pounds with the program and she has cerebral palsy and can't do any exercise. She has to be careful of the water that she drinks because she can't go to the bathroom herself. And it's a beautiful, inspiring conversation that is on our podcast if you want to go back and listen to it. And so it's understanding your limitations and then taking that pressure off yourself, right?

So I see you give yourself a 10 for exercise. What are you doing? I walk my dog three times a week. Okay, do you get your heart rate up? Oh no, I can't walk very fast. My dog is old. Are you doing any weight training? No, I prefer just to walk.

Okay, you gave yourself a 10. Yeah, it's all I can do. I'm really proud that I'm getting out three times a week. It's more than what I did before and it's all I can do. Okay, but you don't get a 10 for that. And this goes back to that conversation that we had with Dr. Jennifer Zalawitzki when you guys got upset about her saying,

if you're walking 10,000 steps and you're complaining that you're not losing weight, that's not it. You should be at least moving 10,000 steps and you're complaining that you're not losing weight, that's not it. You should be at least moving 10,000 steps a day just for general health and wellness. And chances are, if you've done have a history of dieting, you're going through menopause, right? Taking GLP-1s, you need to build that muscle. As much as we don't want to do that, that's the reality of your situation. So I would say to someone, okay, how are you doing with your stress? Are you stressed? No, I'm not stressed. Okay. Tell reality of your situation. So I would say to someone, okay, how are you doing with your stress? Are you stressed?

No, I'm not stressed. Okay, tell me about your life. Well, I'm married. I have three children. One of them is, you know, maybe handicapped or, you know, one is struggling with mental health. I'm like, oh, okay. And yeah, I'm, how's your job?

Oh, great. I'm also going to school at the same time to switch careers. Okay, amazing. What's your home like? Like, oh, I'm, I'm selling my house. I'm like, okay. And you know time to switch careers. Okay, amazing, what's your home like? Like, oh, I'm selling my house. I'm like, okay.

And you know, if your parents, oh yes, I spend three times a week looking after my aging parents. And then, so they go through all this thing and the stress and they say it out loud. And I'm like, you're not stressed? Well, it is what it is. What can I do about it? Are you doing anything to manage your stress?

Right? How's your sleep? How you doing anything to manage your stress? Right? How's your sleep? How many hours of sleep are you getting? Do you have a TV in your room? Yes, I do. You stay on your phone at night? Yes, I do. Do you feel well rested when you wake up in the morning?

No. But you gave yourself a 10 for sleep. How do you give yourself a 10 for sleep if you're not feeling well rested when you wake up in the morning? And so this is where you have to get curious and investigative and be like, what's going on? What's going on?

What are the missing pieces for me? What do I have going on in my life? What am I bringing in? How did I get here? Because you got to factor that in. How did I get here? And what are the things I need to do to move forward? So this is what this program is about, right?

It's not that you can go count calories, you lose weight just fine. That's not what this is. This is about making, understanding what you need, how you got here, what your body needs. Because I can guarantee you, you go count calories, you'll probably have just as hard of time. Because it's not it, it's not about the food.

So it's more than that. So then what is it? And that's where you want to get investigative. And that's where we're giving you the tools and the skills and resources. We can't do the work for you. We can help advise you. We can help make suggestions for you.

We can bring on the experts. You can follow the program. But at the end of the day, you got to figure it out. So I can tell you, it is still normal for some people not to see any movement on this scale. And that's why we're gonna have that conversation with Dr. Paul next Tuesday. So we're gonna talk about that.

I think the further people go is week seven. And that might be like week seven, the program's almost all done. But it's about building up to getting your body to that point. And we've had people not lose any weight till week seven and then go on in the back end of the program, still lose 30, 40 pounds. Because it's the work that you're doing leading up that is still going to matter. Now you might think I'm full of shit and then you might fail and bail. That's fine. And then what are you going to do? And then what are you going to do? Because chances are if your body's not responding to the things you're doing here with a few variations and tweaks, maybe try adding

in more protein. Be mindful of your portions. Like let's, I'm not saying the old diet ways don't matter. Absolutely your portions matter. Absolutely your food choices matter. But generally, it's never just that. It's never just that. Okay, it's the weekend. Hopefully that helps. Hopefully that helps. I know that a few Fridays ago, we had a the reason why I wanted to respond to that is a few Fridays ago, we had that conversation where we were talking about people who were frustrated. And I want to spend some time and still address because although most people are seeing movement on the scale some people aren't and I still want to make sure that you know you're feeling like you're on the right track you're doing great you are still here you're going to

lose you just got to figure out what are the things that you specifically need to do it's the weekend what's your plan for the weekend what's your plan for how you want to feel on Monday that's why I'm asking you right now take a minute take a deep breath and be like how do I want to feel on Monday. That's why I'm asking you right now. Take a minute, take a deep breath and be like, how do I want to feel on Monday? What do I need to do to feel like that on Monday? Right? Don't blow off your whole day, your whole weekend, because a few bites of bits, that's not it,

especially as the summer rolls around. If this is a slow weekend for you, maybe it's rainy, staying inside with a good book. Maybe this is like making extra push to get hydrated, to be consistent to do those things, because maybe next weekend You got a wedding. Maybe you're going away road trip, whatever take a look at this weekend Pull out your social calendars and take a look and make a plan for yourself, right?

We got some fun stuff coming up next week. Dr. Paul joining us. Greta is back She's gonna take us through a fun cooking segment or preparing a salad segment, which is gonna be fun We still have a lot to talk about y'all, we are just getting started around here. Make sure you reach out. Let us know if you have any questions about downsizing, especially, because we're going to switch gears back to satisfaction next week. Work on maximizing, still expecting that scale to move, but we're going to be downsizing again. So make sure you're super clear on that.

Have a fantastic rest of your day. Remember we're having our big sale on Monday. Shit, I always forget to talk about that. Our big sale, big, huge, ginormous sale on Monday. Tell your friends, tell your day. Remember we're having our big sale on Monday. Shit, I always forget to talk about that. Our big sale, big huge, ginormous sale on Monday. Tell your friends, tell your family. All you have to do is go to our website, Juneolivy.com and get yourself signed up. Also a couple other things coming up, our menopause learning, learning, what's it called? Learning series, menopause, I can't get off that name. Menopause learning series is starting up on June 2nd, whereas we're going to talk more about menopause specifically, perimenopause, postmenopause, menopause, and that if you're interested.

You can also sign up for that on the website. Yeah, we have more stuff. We'll keep you in the loop. Have an amazing rest of your day, have a fantastic weekend, and I'll see you tomorrow when I check in. Bye. ACAST powers the world's best podcasts. Here's a show that we recommend. Hi everybody. I'm Tom Tremuth of the Talk Music Podcast. I'm a multi-platinum producer and on this show I chat with fascinating musicians and top industry experts from around the globe.

Steve Hackett, Bruce Coburn, Blue Rodeo, Rick Emmett from Triumph, Bare Naked Ladies, Big Sugar, Lee Aaron. These are just a few of my guests with great music and great stories. Singer-songwriter extraordinaire Gavin Rosdale from Bush will be on next week, so don't miss it. A-Cast helps creators launch, grow, and monetize their podcasts everywhere.

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