The Livy Method Podcast - Livy Method Day 33 - Spring/Summer 2024

Episode Date: May 24, 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 33, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:Downsizing week - embracing hunger and recognizing how well you’re nourishing your bodyEating at night - eating nutrient-rich foods during the day to avoid eating after dinnerSelf-sabotage - when old habits sneak back in Announcement! - Big “F”ing sale! Fall Group $60 this Monday, May 27th, for 24 hours only. Tell your family, tell your friends! Scale not moving - falling into old habits when frustration arisesLong weekends - what does Downsizing look like on a long weekend?Sweet treats - rewiring what we need and wantFood waste - digging into issues and associations during Downsizing weekDealing with stress - the importance of focusing on supporting your nervous system Self-compassion - Dr. Beverely will be chatting self-compassion with us, be sure to listen! Detox - how to recognize the signs and symptomsSprouted Love - Michelle Feifer will be joining us to share her journey and some yummy recipes! Downsizing Week - the awareness that comes out of this weekExciting things coming! - a Livy Method recipe book and journal are on the roadmap!Eating to satisfaction - strengthening the mind-body connection Bloodwork - the importance of knowing your baselineThe origins of The Livy Method - where it started, how it’s evolved and how it will impact obesity ratesIndulging - working at making intentional choicesShift work - how it affects the scale and your weight loss journeyLong weekends and celebratory days - how to navigate and still feel the way you want toTo 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. we're rolling down the week here. It's downsizing week. This is the week that most resembles a diet. This is the week that people are a little freaked out by. This is a week where people are feeling hungry after weeks and weeks and weeks of eating all this nutrient rich foods, eating dissatisfaction, really trying to understand what that feels like. And now all of a sudden you are feeling hungry or hungrier. You really want to embrace that. You really want to embrace the hunger because you're not starved and you're not deprived. You're eating all those glorious nutrient rich foods five, six times a day if you're having breakfast and eight times a day if you're using those bonus snacks. Now, we are talking weight loss. We are talking needing to make change in the body. So,

you have to make change in order to have change happen. On other diets, you literally do have to starve yourself, deprive yourself, and neglect yourself. You yourself. You literally are doing that on other diets. On the living method, you are not. Though I do understand sometimes it can seem like, oh my goodness, I'm so hungry. A lot of that is what's going on mentally, right? Like you've done those diets before, you're eating less and eating less is eating less to your brain. Even though you are still eating all this nutrient rich foods and eating it often, probably more nutrient rich foods than you ever have before. Probably your body's getting more good stuff than you did before you even started the diet, even if you weren't on a diet, but in your mind, it's a diet, right?

You're eating less. You can't have what you want. You can't finish your plate. You that imagine that. So if you, you know, you've spent a lifetime of trying to finish your plate and now you can't finish your plate. That, that feels restrictive. That feels restrictive, right? So, or you can't, you can't eat all of it. However, however, however you frame it, it can feel restrictive in so many ways, even though you are eating so often all this nutrient rich foods. So this week, again, less about eating less and more about the feels that can be brought up with this week. But it is also eating less in terms of your body has gotten used to consuming certain size portions and we need to downsize or decrease the size of portions that your body has gotten used to, to get more in

tune with your body's actual needs, right? I went crazy last night and binged. Okay, Mary, how come? What was going on? Why'd you do that? Why'd you go crazy? Why'd you binge? Are you going to blame it on downsizing? And I mean that in like, like, I mean that in, in like, you know, are you going to blame it on downsizing? I was so hungry. I couldn't take it. I had to eat everything. This is why it's important to take a minute and recognize what you're doing, right? For the last four weeks, you have been eating a breakfast full of high protein breakfast. Again, it's not just a boiled egg. You can add vegetables to it. You can add some berries to that. You can add some good fats to it. You can make it super nutrient rich. You've been having this breakfast where you're focusing on your vegetables, your leafy greens, your proteins, your healthy fats, and

adding in any heavier carbs like rices, quinoas, whatever, if you need them. Then you've been having your vegetable snack, which hopefully is not just carrots, but you're adding some hummus or a dip or some cheese, or maybe you have some olives, you know, making that veg snack as nutrient-rich as possible. Then you're having those nuts and seeds with the jam-packed of protein and fat that feeds into your satiety hormones, heading into dinner. And then dinner, you're sitting down focusing on protein with vegetables, leafy greens, healthy fats, all of that, right? And none of that is restrictive at all. But yet you can feel restrictive. And then if you are eating slightly less than you're used

to, your body's going to let you know that, hey, where's the rest of my food? So then you're also triggering hunger. So you feel restricted and you're getting your hunger, hunger cues are kind of being triggered, but you should be noticing that you are feeling more satisfied with that food towards the end of the week this week, right? That's calming down a bit. So then what was it, right? Why did you binge? What was going

on there? So that's where you really have to understand this is not the same as you eating 500 calories in your previous diets, right? It's not the same as that. So you kind of got to embrace that. And also you're, you've signed up for this program to lose a serious amount of fucking weight and get it done already. So there is that you got to do what you got to do. If you just you're not going to reach your goals, just not doing what you need to do, right? You like we have 91 days, you want to make the most of every single day. So that can be sabotage as well. What are you doing? Why are you sabotaging yourself? How are you feeling today? Because it's going to happen at some point, some of you are going to fall back into old habits. So what was going on in your life, right? What kind of stress you got going, what triggered you,

what's happening? It might not have anything to do with the food plan and hungry and downsizing this week. Perhaps you got something going on in your life that's, you know, traumatic. You got stressed out. You're being triggered. It's so easy to fall back into those old habits, right? So, so much to be learned. So, I really, I like when people have a binge night or overeat the thing or sabotage themselves or whatever that is because you need to figure that shit out. You need to learn why am I doing that? Because that is sustainable, maintainable weight loss. Because after you are done losing your weight and you reach your goal, you are going to reach your goal, right? These things might slow you down a little bit, but in the end, they can be make or break when it comes to you being able to sustain your weight because you've

got to be able to recognize when you're sabotaging yourself. You've got to be able to understand that your coping mechanism, if it's binge eating, is not really helpful. It's not making you feel great after the fact, right? Like the idea of it, yes, dopamine hit, I want to indulge, and then you just feel worse after. But if we don't fall back into old habits, we don't recognize that we are, these are our habits and it doesn't give us an opportunity to, to change our habits, right? So this is why it's really a progress over perfection and having those times where we are binge eating or falling back into old coping mechanisms or whatever that is, that's actually, that's, that can be very productive on the program. So this is why the program is also designed for you to just keep moving forward. You don't have

to go back. You don't have to repeat yesterday. You don't have to punish yourself today. In fact, following, getting back and following that food plan is the best thing that you can possibly do, right? That's why I say also, as long as you keep showing up, you can't mess it up. Before I get any further, I do want to announce and remind people that we're having our big effing sale on Monday, right? So last time we had this sale, we literally broke the internet. We broke our website. So what we're doing this time is it's $60 one day on Monday, the whole day. We're going to leave it open. It's $60. We're not capping the limit of less. Of course we sell out, which we might very well sell out 60 bucks. Tell your friends, tell your family, make sure you get signed up one day, one day only,

because what happens is the day after that, and the day after that for a month after people like, I, you had a sale, I missed the sale. So I'm going to let you know now, I'm going to let you know tomorrow, Sunday, we're gonna let you know Monday, is the day, $60 and you get signed up for it, which is just, it's practically free. Oh my God. It's crazy what we, what we sell this program for. Isn't it amazing? And we're just getting started around here. So $60 is a day. Go to website, GinaLibby.com. Still working hard on following the plan and nothing this round. I find myself falling back into old mindset. This is a mind fact for sure. Yeah, so that's the work for you this round, right?

Tracy, Tracy, Tracy. Yeah, it is Tracy, Tracy. That's the work for you. So first of all, you know, it's still normal to have not lost any weight, right? I don't know what happened to you last round, but if you lost a good chunk, this could just be your body solidifying the weight that you've lost, right? Different season, different time, different, different, everything could be different. So what, what is it? So two things happening here. What is it that you need to focus on,

right? Is it the sleep? Is it the stress? Like what, what's going on moving your body more? Like what are the things that you can actually do to be proactive in terms of getting that scale to move? And then what else is going on, Right? So still working hard following the plan, you say on one one in on one part, and then you say falling myself falling back into old mindset. So what is it? Which one is it? Are you are you if you're falling, if you're following the plan, but are you falling back into old mindset? Like what's happening there? Right? So what's going on? So still normal at this point to have not lost any weight. That does suck. Let's validate our feelings. That's frustrating for sure. That sucks. But you know that that's not going to stop you from reaching your goal. So that's the work for you. That's the

work for you. This group is to focus on that mindset part because you're physically, you're going to reach the goal. There is zero science out there that says you're not going to reach your goal. There's zero science that says your body's just going to screw you over, make you fat for life. And it's not giving up this fat, zero, zero science. There's lots of things that can slow you down, can get in the way, can set you back, whatever. But as long as you keep working towards it, your body at the end of the day does not want this fat any more than you do. You've got to go back and read the very first science post. Now, you may not be into long science-y posts. I promise you it's written in a way you'll be

able to understand. It's got all sorts of links and whatnot, but it talks about all the reasons that your body carrying excess fat is not healthy for you. It's just not. And it's because of that that your body doesn't want the fat. But your body is feeling the need to hold on to fat. And why is that? And that's what you have to figure out, right? And of course, that's what the program is all about, especially as we get into it, as we get going.

The base of the program is following the food plan and the tweaks we're making each week and really digging into that. The rest really is figuring out the rest, you know, so, so that's the work for you. That's the work for you. Happy long weekend to our friends in the US. Yeah, so it's a long weekend in the US. You guys are rolling into downsizing. So, so us in Canada had just had to roll out of the long weekend and downsize. You guys are rolling into the weekend downsizing. Here's what I have to say about that. You can still downsize where you can, and then still obviously enjoy the long weekend. Um, we are sort of downsizing really has its impact off the heels of eating dissatisfaction. So it's really like the first few days rolling into midweek, it tends to lose its effect towards the heels of eating dissatisfaction. So it's really like the first few days rolling into mid

week, it tends to lose its effect towards the end of the week. Although with that said, I want you to everybody else, if it's not your long weekend, or you're not planning on indulging, or you don't have barbecues and parties and things to go to dig into this, dig into this for the next few days, because then on Monday, we're bringing it back to satisfaction. Not back to satisfaction, but the goal is to eat just enough again that you're walking away feeling satisfied 10, 15 minutes later, which you should notice a difference in your portions after downsizing. You should notice that you are more satisfied on smaller portions after your week of downsizing. I feel full, but miss the evening and sweet treat. However, I'm doing well at avoiding that. Yeah, like you feel I get it, right? You feel satisfied, you're eating all this great

food, but you like like, there's nothing wrong with liking sweet treats. Right? There's nothing wrong with that. I enjoy a sweet treat every now and then there's nothing wrong with that. It's just that while while you are trying to lose weight, it's really beneficial for you to not have them. Same thing with your breads and pastas or whatever. They jack up your insulin. I don't like talking a lot about jacking up insulin, insulin spikes, all of that stuff. But really, we're trying to decrease the amount of insulin that your body is using every day. You know, it uses so much, it can create insulin resistance, you'll notice it's I don't really talk a lot about insulin

resistance and jacking up insulin and spiking insulin and all of those things. Because if you're following the program, it's not really a concern. And you're well on your way to having your body be able to regulate the insulin that it's using at the end of the day. As long as you can't have those sweet treats. It says while you're trying to lose weight, it definitely helps. Now, once you've lost your weight, and it's just a matter of maintaining your weight, there's nothing wrong with having a sweet treat every now and then, right? There's nothing wrong with that. So this is all about addressing why your body's feeling the need to store fat. So having sweet treats when your body's feeling the need to store fat, that's the problem and why you gain the weight back so quickly after you've

done all those other diets, right? You starve it, deprive it, you force your body to burn fat, your body feels like it's not getting enough, it feels like it needs to store that fat. And then you have those sweet treats, and then you have snacks in the evening. So you leave your body in a state of deprivation. And then once you're done the diet, you kind of go back because those old habits creep in, right? You haven't addressed any of those things, you go back to having some sweet treats, you go back to eating in the evening, you go back to whatever, which once you're done, the living method is not an issue, because you've actually addressed why your body is feeling the need to store fat. You're also rewiring how your body's functioning. So you're rewiring your body physically, how it

actually utilizes the foods that you are consuming because it decides what goes to fat and what doesn't. And also rewiring your brain, right? Which is really cool, which is why after the living method, you can start incorporating those things. You can eat at night. It's not going to cause you to gain weight. Now eating at night will always mess with your sleep. So you're always feel like shit the next day, because when you wake up, your body's had to work on processing, digesting your foods. That's going to happen where you're trying to lose weight or not, right? Um, so instead of fretting about wasting the last two bites or so I tossed the first two bites before I started eating, then I got to the last two bites, ask the questions a little bit of a brain game for me. And it worked. Yeah, I love this. Well, Mary, we talked about this yesterday is trying to figure out what what works for you. Some people like really digging into those four questions. I love that really trying to understand, you know, I'm not a fan of like

tomfoolery. I'm not a fan of you like using smaller plates or tricking your mind or any of that. But whatever way makes it resonate and make sense for you and takes away a lot of the stress so you can really dig into how you are feeling, right? And whether that's, you know, portioning less on your plate, and whether it's portioning the same amount and leaving a few bites on your plate or really digging into those four questions. So this, especially if you're a new member, this can, this is like a practice round really, cause you're going to have another opportunity to downsize again in another couple of weeks. Um, morning.

Hi, Sandy. Happy Friday. Life has been blowing me over. So I'm away on a mini retreat to reset the nervous system and try to get back on track in this program and, and life by catching this live. Hi, I can so relate to this. My, this has been a running theme in my life. Uh, this last week, I believe the universe tries to tell you what's going on with you. You just have to pay attention and listen. And for me, I've been talking about like, I hurt my back and I've been talking about how I just feel like I'm living life stressed all the time. And it's really interesting because I went to my chiropractor yesterday who said, said to me, it was yesterday or the day before. And I was talking to him about my life.

And I have like these amazing things happening to me. Like last year, I got married. I have Canada's top 100 most successful women. I, you know, the Dragon's Den, there's so many amazing things that are happening in my life that are so exciting. And then there's like the everyday stress of like business and things and decisions and kids. And, you know, I have some kids with some mental health issues. And as you know, dealing with the helping them navigate the death of their father, and then me personally dealing with the death of their father, who I was in my life for 30 years. So he pointed out to me, he's like, well, that's all stress. And I'm like, well, there's some good stuff too. And he's like, no, no, no, no, no. The good stuff is also stress. So your body doesn't recognize whether it's excited stress or it's, oh my God, I'm distressed, stressed.

So it's been stressed. And then I talked to my therapist last night about, because, you know, it's coming up on the week of my ex, my kid's dad really passing away. It's on Sunday. And it's really affecting me more than I really realized. And it's really because in a nutshell, I haven't been dealing with it because I've been helping everybody else and worrying about everybody else through it and doing all these these things and all these things and having since she said to me, you've been in this hyper, like, like, hyper focused or hyper vigilant, hyper vigilant state. And so I'm just like, wow, this is why I feel like I'm living my life stressed all the time, even though my life is amazing. I have the most amazing, incredible life.

But I've been in a constant state of stress. And that's why I was feeling I'm living my life stressed every day. And so this really affects your whole, your whole system gets overstressed. You're stressed all the time. And this is why my body feels out of control. I feel like the stress of my body, my weight is up, my body hurts, my, I'm not sleeping at night, all of those things. So this getting your nervous system in check like that for some people is your focus. The reason why I'm sharing is because I know many of you are going through the same situation. You're just trying to plow through life, get this done, get that done, manage this, your caregivers, you're

taking care of this, you're taking care of that. Maybe at work, you're managing a ton of people, what you got going on. So sometimes it's not even the food. It's like your nervous system is shot, right? And this is where we got to like, that's where your time and attention is best set thinking, what do I need? What is going on with me right now? Good nutrient rich foods, downsizing, making the tweaks, all of that, but really understanding where you are at and building on our live conversation yesterday, right? What's going on with you? Where are you at in your life? What do you need? The other thing my therapist said to me, and this is what kind of love therapy, is that, and not that I don't know this, It's just, it's a whole other thing, you know, when you're dealing with yourself. It's like there's self-love and there's self-care.

But what a lot of people are missing is self-compassion. Self-compassion. This is something we're going to be talking to Dr. Beverly, Dr. Beverly David. We all think about self-care, have a bath, you know, go for a walk, prioritize myself, put myself first. But what about compassion, right? Having compassion for how you feel when you're following this program, when, you know, you're sabotaging yourself. Compassion when you're getting on that scale and you're just like you're working hard, but it's, you still have the feels. Compassion for when you're trying your best. Compassion for what you've been through in your life and all the diets that you've done, like just specifically,

even when it comes to your dieting journey, you know, or your weight loss journey, just really having compassion for ourselves. Really interesting. I believe the universe is trying to tell you what what you need. It's just we don't listen. We don't listen. And it's not until we take a minute and we actually like, okay, what do I actually need here? Good morning. Hi, Suzanne. How are you doing? I think a good morning woke with a headache and feeling rather sluggish. Hopefully this oasis once I have my coffee eases once I have my coffee and yogurt, I'm feeling that it will be easy to downsize this morning. Could be detox remember. So let's take it back to supporting the body detox the other day with that post, right?

I think I want to make sure that we are not skipping past that because that's such an important post. Once your weight starts moving, you really want to focus on supporting that body in detox. Everyone works so hard to get the scale moving, but then sort of once it, once the scale moves, sometimes our habit is to pull back to eat less. And to think that, you know, if we implement old diet mentality, that's going to help keep the scale moving when it really is just doubling down on following the program and doing the things that you need to do. And there's things that you can do to support that body and detox. So when you see that initial drop, usually what can happen is that water's not

appealing because you have a headache, you're not feeling great, you see that initial drop on the scale, your body's retaining water because it's still in the process of releasing fat. So the scale will go back up. And then that's usually when people are like, Oh, well, I dropped and now I guess that's all I'm going to drop. When in reality, your scale is back up because your body is still in the process of dropping, right? So you always want to assume the scale is going to continue to move or you're still losing weight three to five days after that initial drop, even if the scale goes up, because it can go up because your body's retaining water to release fat. It can also be up for other reasons, right? Let me be did a workout, your body is sore, you didn't get great sleep, you had some salty food. So it can be up for a variety of reasons on like your weight can be up for other reasons, right? Let me be did a workout, your body is sore, you didn't get great sleep, you had some salty food. So it can be up for a variety of reasons on like your weight can

be up while your weight is on the way down to it. Just want to remind everyone if you missed that post, check that out that supporting the body and detox post. Currently having Greek yogurt, almond butter seeds, sprouted love, flax seeds, and mixed together. So Michelle, um, from sprouted love, the creative spread of love. So if you're new to the program, you might hear people talk about this sprouted love, hemp hearts, flax, chia. Um, it's like a sprouted grain mix. And one of our, um, one of our members on our team, Michelle, who works in learning training, who's done the program on her own. Um, she, this is her company and This is her company and I'm a big fan of supporting small businesses, especially women-owned businesses. And so obviously Michelle knows a lot

about what people need to do in order to lose weight. She created this amazing product called Sprouted Love. And so if you're a new member, I just want to give you the heads up on that. And so that's sort of where people have learned about Sprouted Love. It's a product that you can buy online. Michelle's going to join us in the next couple of weeks. She's going to talk about her journey. She's going to talk about what she's learned in working and learning and training about what people need when it comes to weight loss. She's going to share some really great recipe breakfast ideas, especially with us, which

make it so much easier to not only get a great high-protein breakfast, but to make all your meals and snacks as nutrient-rich as possible. So she's going to be back. I also have to hook up with Chef Lynn, see what she's doing. Chef Lynn's going to join us again, this program, thinking I'm going to head to her house, maybe hang out in her vegetable garden. Her and Laura have a new book out. So I'm looking forward to that. Hi, Dave. Downsizing is easy. My easily my new favorite week. It's more than seeing the drop, which has been happening consistently the last three programs. It's the awareness and the vibes I get that really make me feel great. Yeah, really into it. Really understand. That's why I mean the last like these last few days of downsize,

you can be freaked out in the beginning of the week, but really let's switch that around and really try to embrace it for these last few days, right? Like really try to get into it, embrace it, have fun with it. Like if you are hungry, be like, what, what's, what's, what's going on? Why am I like, how, how, why am I hungry? I just had all this good nutrient rich food. Did I get triggered? Am I actually hungry? Get out of your head about it in your belly. How am I feeling? Why am I feeling that? Like talk to yourself, right? Like really embrace it. At some point, you know, it is a diet. We do have to do something with those portions. Like I said, you're not actually starving and depriving, but the feels can be very real. So you want to go right into that. You want to go right into that. Someone asked me, are we going to put out our own recipe book? We are. So we've had some great

chefs who have created some amazing recipes for us. We've got a great resource library of recipes. Here's the thing about a cookbook is that in order to do it in color, which I cannot stand cookbooks that don't have beautiful photos to go along with every single recipe. And that's the way I would want to do it. Uh, it's not cheap. It's not cheap. So a cookbook could end up costing you when you're, when you're doing small batch, as opposed to selling large amounts of them can be quite costly. So it's not that we are not going to do one. We have some really great recipes. It's just that we are taking our time trying to create a book that is not only beautiful and motivating and inspiring, but also doesn't cost a million dollars. I am not Chef Lynn and I don't have a, well, actually I do know Chef Lynn.

So maybe I could talk to Chef Lynn about a hookup for doing a recipe book. It's on the roadmap. It's on, it's on the roadmap for sure. I would also like to do it in a way where you like really are separating breakfast and lunch and dinner and really kind of like goes with the program. There's so many great recipe books out there that work well with the program. There's so many great recipe books out there that work well with the program. That's the thing, right? Because like you're incorporating like your vegetables, your proteins, your leafy greens, healthy fats,

you know, even your heavier carbs, like pretty much any cookbook out there, unless it's bread and pasta based, is gonna work really well. So I would wanna do one that is also really helps guide people through the program, really breaking down the protein, carbs, and fats, really understanding like, okay, if you make this, what you would need to make that a well-rounded breakfast, lunch, dinner, that type of thing. So I just want to make sure that I do it the right way. And so yes, it's on

the roadmap, working on it. I'm not really working on it right now. Right now I'm working on a journal. I'm working on a journal. I'm working on a journal to go along with the program. Um, we do have our amazing living method app. I don't know why I'm waving. So I always have my phone in my hand. I'm working on our amazing, uh, we have our amazing living method app, but I'm working on putting pen to paper and putting together a really great journal. So that's my project. First is a journal. The next one is going to be a cookbook. So I had a very interesting aha today when downsizing. I downsized my breakfast by a few

bites, but, and thought I was slightly unsatisfied, but then noticed a few minutes later, I was actually satisfied and felt fine. Made me realize I am satisfied. I used to, before I used to think I was. There is a 20 minute gap between when you start eating and when your body even starts to register you've eaten food. And it just been following the program. You're eating more than enough. You're at the end of the program, you're going to be really, you're going to be really incredibly surprised on how much food we don't need to eat. We have become like this overeating, super size me society. And you're going to be really amazed. Like it's not normal to have breakfast, lunch and dinner every day and you know, eat so often. It's just not the reality is like one day you might be really hungry and eat all meals and snacks. And it's so normal,

I should say to have a day where you're not hungry at all. And just because we've scheduled breakfast, lunch, think about it, these these, you don't need to eat more food at certain times a day. There's just no reason for it. If you get satisfied on a snack, you would also get satisfied on a snack-sized lunch and a snack-sized dinner. You don't need to have your meals significantly larger at certain times of day. There's just no, there's no need for it. It's just like, it's just completely unnecessary. So this concept of breakfast, lunch, and dinner was created just out of being social. And so that's not really normal. It's not really what, this is not how the body functions. And when you're actually in tune

to that, you'll notice as we move forward in the program and we do this week called personalizing the plan, you might have like, you might, this is where you're going to have options. I don't, don't want to freak anybody out because we're going to, we're going to work our way to get to that point. But you might like have breakfast, right? Have morning snack, decide you're not hungry for lunch, then have afternoon snack, and then maybe not hungry for your second snack, and then have dinner. As long as you're not going longer than three and a half, four hours without eating, it doesn't really matter when you're eating throughout the day. Now it's important now because we're building that routine. The routine is very important because the body loves routine and it's the base of making change. But you'll really

notice how your body's hunger levels change day to day. So there's a couple of things going on. There is a 20 minute gap before the food even registers. And then there's how long it takes for your food to break down. So the quickest food to break down is fruit. Fruit takes like a half an hour, right? Your vegetables can take 40 minutes to, you know, 60 minutes, depending on if they're raw or they're cooked. Your meats, fish can be 40 minutes and red meat can be like five hours. So if you can imagine you've had some steak for lunch, like, and then you eat it now or later, you're hungry. You're actually not that steak still hasn't processed and digested through your system. Right? So a lot of times to your hunger is based on a habit and routine, which is what

we're establishing right now, which is why we're going to use that to our advantage with making the tweaks. So there's a couple of things that are happening there. When your body registers from when you start to eat till it's registering, you actually have eaten. And then it's the hours long process that it takes for your body to actually digest the food that you've consumed and then store it into energy. So you're not actually eating to give yourself energy. So say you're really hungry right now and you eat something and you're like, oh my gosh, I feel so

much better. I ate. Well, you, all you're feeling is your insulin spike. You're just feeling your insulin go up. And then that's where you're like, oh, okay, that's it. You're not, that food isn't actually like giving you any energy. You're just feeling that like initial, like getting that insulin going that can give you that really euphoric high, that sugar hit, whether it's large amounts of foods or, you know, a sugar hand or whatever that is. And so it's those, those are things that you need to factor in that nobody talks about when you're on a diet. Nobody's talking about that. So some people do the 80-20 rule where they eat 80, they leave themselves 20% hungry. They only eat 80% of satisfied

as another way of looking at that, right? So you don't want to eat to feel satisfied. So that's why I say eat enough that you feel satisfied 10- 15 minutes later. And that would be like 80% feel, feel 80% full so that by the time your body registers your food, you're feeling a hundred percent satisfied at the end. So it's just really interesting way to look at, look at that. So that is why downsizing you may not. And so now if you keep noticing that you need to eat, you need to leave even less and eat even less on your plate. Eat even less on your plate. So that's what I mean by really dig into that.

Really dig into that. Good morning. Happy to catch you live this week. I have family visiting, so it's been difficult to watch had blood work yesterday and giving myself grace today my iron is extremely low this is why it's so great to get your blood work done um my iron extremely low i like will be headed for infusion as the supplements aren't working love the libya ai assured me that my weight can be slowed to move because it's low oh my gosh yes i mean having low iron can really, low iron, vitamin D, low magnesium, low omega-3s,

all of our basic supplements. I mean, iron is one that we do touch on, but you don't want to self-supplement with iron. Iron is one that you want to make sure that you are going and checking with your doctor about, because that'll slow show. You shouldn't just take iron if you don't need iron, right? Which is why I'm mindful. We do touch on it, but definitely low iron, any of the major supplements like that, if you're deficient in them can absolutely hinder your body's ability to function. And which will affect your body converting your foods into energy will like, yeah, the whole thing for sure. You get that on track, get that on track. And my goodness. Ah, la la. Thanks, Karen. Thanks for your kind words. I try. I try. You know, Karen says,

great live post today. You're hitting every nail on the head and articulating all the feels. Thank you. I try. I really, you know, I sit up here and I think about where are people at? I do read a lot of the comments. I'm in the group all the time. I have to be mindful about the number of comments that I like or comment on, or I get kicked out of my own group. In fact, it happened in my last program. I actually got kicked out of Facebook. I got in Facebook jail. And so that can happen to me. So I would love to comment and respond to everybody. I used to do that. I used to be the only only one running the program I would answer all the questions myself now we have like a team of 50 people here working for us which is amazing but this is sort of like so I you know this is where it's the but we're all different but we're all the same we're all human we have a body and if you do this your body responds like that and if you're doing this your body's not responding

like that these are the things you can do to get it to respond, right? And then everyone is dealing with different things. And what makes me a weight loss expert at the end of the day is not my education and background. It is the fact that I've spent my entire life immersed in the diet industry. I've spent my entire life helping people lose weight. So before I ran these groups, I would sit down with real people on an individual basis. They would text me, email me, you know, call me. I

would be in constant contact with them about what's going on, how they're feeling, what they're eating, what they're doing, what they need to do, the changes that they're making, why it's hard for them. You know, I've navigated people through selling their house, through breakups, divorce, losing businesses, having children, you know, so I just have really learned a lot about what people need in order to follow through and reach their goals when it comes to weight loss. A lot of what I've been talking about for the last 30 years, they're just talking about now, like the diet industry is really at an interesting place where I think it's perfect timing for me because people are

starting to talk about the things that are affecting weight loss. Like they're just starting to talk about the fact that it's not calories in versus calories out. How the fucking lula? Seriously? It's about time. Like, you know, the fact that, you know, people couldn't figure this out, although I did, I do think they figured it out. It's really interesting what I was, when I was, um, So there's this guy who. So I really care. Let me just finish my sentence, my thought. I really care about you guys being successful. And I sit up here and I think, what do people need? What do people need in order? Where are they at? What's going on? What are the kind of the feels? So really interesting. There's this guy

who studied people taking Ozempic, the new sort of GLP-1 drugs. And he was talking about, because we got, we kind of got into on, in our maintenance and mindfulness group on Wednesday, we had this weigh-in Wednesday conversation. And one of them was, is that this company Nestle is the people who used to make lean cuisine are now switching over to make meals for people taking these weight loss drugs, these high protein meals, because the problem with these drugs is people are losing muscle. They're not losing fat, they're losing muscle, which you can imagine is just a clusterfuck. And he got into which was really interesting how if people lose weight. So like, for example, stocks in like the stocks in Krispy Kreme have declined, how it's like really going to affect the food industry when people are making healthy choices.

Like it's a real it's a real thing the way obesity is is is a massive moneymaker in ways that you don't even, we don't even really comprehend. Supporting obesity is making a lot of people a lot of money. And so if, you know, if people are no longer obese, whether they lose their weight through taking medications or the amazing living method, like we're going to change the world with our program. We're going to teach people that you can lose, not only can you lose weight, you can do it in a healthy, sustainable way. That's going to affect a lot of things. On one sense, it's really going to help with our healthcare system. But in another, it's going to, a lot of people who support obesity in all these other ways, they're going to lose a lot of money. It's really interesting. I don't know how I got on that topic. I don't know how

I got on that topic. I don't know how I got on that topic. Morning, feeling like garbage. I chose to eat the burger and Fring's and way too late. Did I eat less to satisfy? It was an emotional night. Lots of what the fuck moments, but I celebrate that. Yes, I ate garbage, but didn't go to my favorite three cheese, three, three C's cheesecake and chips and chocolate. Today is a new day. Going to be lots of water and eating right. I love this. That's it. Right?

But why did you choose to have it? Right? Was it a conscious moment? What happened mentally? You clearly know what happened physically. So use these opportunities not to berate yourself, but to investigate why, why did I make that choice? Was I okay with it in the moment? So then you want your mindset was you have to attach, Oh, I'm going to let it go. I'm okay with, I chose to have it.

It was delicious, right? It was worth it. So you actually want to be really proud that you made that choice. Like there shouldn't be, if you made that conscious choice that, okay, you know what? I just really wanted to eat that burgers and fries. I'm going to indulge in that. Then be proud of that choice that you made. I made a conscious choice. I did that. And so then if you start feeling the physical effect today, you can bring awareness to,

okay, I connected the dots. Eating that makes me feel like this. But it was still worth it, right? It's okay to be like, that was so fun. That was so great. I really enjoyed that. That was worth it for me. And then when you find your mind going to that dark place about it, remind yourself

that was delicious and yummy. I'm happy with my choice. You can be happy with your choice and still with my choice. You can be happy with your choice and still feel like garbage. You can be happy with your choice, but it's how you're connecting those dots. When we talk about rewiring your body physically, it's how your body's breaking down your foods, utilizing your insulin and whatnot. Your bodies need to store fat and why, but with your brain, this is how you you this is how you're rewiring your brains and your connections and associations and relationships with food. Because we use food for

so many things, right? Enjoying, showing love, you know, yes, stressing, coping, all of those things. So it's not like we're going to stop, we obviously want to like not get not get like disconnected from those indulgent behaviors, like the stress eating and boredom and come up with other things to do to help you cope that don't then make you physically feel worse. That's not ideal. If you're emotionally not feeling great, you eat something and now you physically don't feel well, obviously that's not like ideal, right? But you're, you're rewiring. I chose, I made a conscious choice. It was delicious. I'm fine about it. Now what you want to do is disconnect the negative feelings of I'm fat. I'm never going to lose my weight

because that's not true. Just because you chose to eat this does not mean that you are not going to reach your goal. So this is really an opportunity. If you think about connecting those dots, that's what's rewiring your brain. That's what's rewiring your brain. How am I for time here? Probably need to go. I've got to, I got to start get better at scrolling down towards the end. I would love a journal. I have so many, but a Libby journal would fill my cup. Yeah, I think so too, because it's just a constructive place and focused on your journey. Like I really liked the idea of like 91 days. This is what I'm focused on. You know, even like I said, just resources to

really help people, resources that are helping people specifically with this journey. I love that just came out of nine night chefs and thought I did amazing with food and working out, but my scale says otherwise. So here's the thing, Joelle, you did, but your body is probably really fucking tired. You are probably exhausted. Your time clock is off and you are stressed. So sometimes what happens is we need our body to calm down into that routine. And then that's what all of a sudden you're going to get on that scale one day. And it's going to be down like a lot. It's going to seem like you lost that weight overnight, but you did't. The, all the hard work that you're putting into that is going to make a huge difference and will translate on the scale, but your ass is probably tired right now. And so you probably need like to kind of reset your body

clock. You know what I mean? Calm the body down because you feel maybe a little bit of stress, whatever that is, like, cause you're stressed because your, your, your, your, your time clock is off. Right. So that's like nine days of that. That'll, that'll do that to you. So think routine, dig your heels into routine, routine, routine, routine, routine. But especially if you're working out like that in a constant state of working out, that'll always be a benefit, but that can also trip up what's happening on the scale. It doesn't mean that you don't work out working out is huge benefit, but if you've been working out, working out, your body can be sore as well. And your body can just be focused on repair, rebuild, build that

muscle, which is only going to be a huge, massive benefit to you in the end. So don't worry about that. Once your body adjusts to that, that weight's going to come, that'll wait to come right back down. Um, but the hockey tournament on Saturday, we'll need extra snacks. Yeah. Pack those snacks. You guys. Okay. So those of you, yeah. Fuck yeah. I'm tired. Right? Yeah. That's exactly what's going on. You're just tired. So that, so, so good for you. First of all, let's go, let's go to the feeling like fucking right. You did that. Like you made that extra effort, right? You, you paid attention. You were on point. You, you, you got your food in, you got your water in, you, you kept your body moving. Like, let's just like, give yourself a massive round of applause for that. You did that. And yes, once you get some

sleep and your body calms down, that's where you're going to notice that, that you, all your efforts are absolutely making a difference. Although sometimes it can be like, well, my God, is this even working for me? Um, it's just a matter of like where your body's at and what it's focused on. So long weekend, this weekend, you guys, um, I want to say have a, an amazing long weekend. Do not stress, make a plan for yourself, make a plan for yourself. How do you want to navigate? You can still downsize and still enjoy. How do you want to feel come Monday, Tuesday, right? I think you guys, long weekend's Monday. How do you want to feel come Tuesday? You know, there's always long weekends. There's always celebratory days. This is just as much learning to navigate those as it is actually moving the

dial on that scale. So you can't mess it up because you can't mess it up because either way, there's something to be learned from long weekends because long weekends are going to continue to happen in your life. And once you have lost your weight, you want to learn how to navigate them, not stress about them. So what can you do to set yourself up for success, right? When you maybe bring some extra snacks with you, maybe focus on drinking that water. Every alcoholic drink, you have that glass of water, make some non-negotiables for yourself, right? Maybe get up for a morning walk, maybe kind of try to move a little bit more, maybe try to, rather than watch some of the games, I don't know, my family plays games whenever they get together, rather than watching them on the sidelines, you know, joining in on the fun. You know, what is your plan? Make a plan before you

find yourself in the midst of your weekend. It's also the weekend for You know, what is your plan? Make a plan before you find yourself in the midst of your weekend. It's also the weekend for everybody else. So that's no different, no different because now we're rolling into summer and it seems like, you know, pools are open. It's barbecue season. You know, people are getting married. Things are happening. We're traveling. Make a plan for yourself so you can keep it together when you need so it gives you that wiggle room for when you know you are going to indulge because chances are you are going to indulge at some point so it's great to make a plan for that um you are absolutely in control of that making a plan for yourself although we're not trying to control anything you are in control

of what is going on and the choices that you are making. Okay, you guys, I got to go. I'm excited for you guys in the long weekend. I love a good long weekend. I'm excited for everybody else. Dig your heels into downsizing. I will be checking in on the weekend. Of course, so Sunday is our guideline day. We roll out the new guidelines for Monday. So Monday is back to the basic food plan, back to eating enough to feel satisfied, although we're still focused on maximizing. We're leveling up. It's a week where you will still expect that scale to move. Also, let me remind you of maximizing. There's lots of things that you can do. Also, let me remind you to still ask those four questions. You got to double down,

ask those four questions, dive in. Have an amazing weekend, everyone, and I'll see you all on Monday. Bye.