The Livy Method Podcast - Livy Method Day 36 - Fall 2025

Episode Date: October 15, 2025

Gina Livy's Facebook Lives from The Livy Method Fall 2025 Support Group hosted on Facebook. This is a recording of the Day 36, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodfall2025.In this episode of the podcast, recorded on Thanksgiving Day, Gina reminds listeners that holidays are meant to be enjoyed—food included. From embracing moments that matter to calmly navigating weight fluctuations, she talks about how indulgence doesn’t have to derail your progress. She shares the power of getting back to routine without punishment, normalizes scale ups and downs, and reframes plateaus as signs of growth, not setbacks. The conversation closes with a mindset reset, encouraging reflection over reaction, and awareness over anxiety. Whether you're feeling off-track or just want a boost of perspective, this episode is a gentle reminder that real progress includes real life.To learn more about The Livy Method, visit livymethod.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 for 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.

Oh my goodness. Good morning. Happy Thanksgiving. I don't know if I can see because my eyes are so salted up. Our Thanksgiving dinner yesterday, I hope you are enjoying a wonderful day, a wonderful weekend this weekend with your loved ones.

We do not want to be stressing about these moments in life. And I know, I know I said this before, but it's not the pie or the stuffing or the cream of the onions or whatever it is that you eat during your celebratory or meaningful meals, I'm going to say. It's not the candy at Halloween. It's eaten the candy every day for two weeks after Halloween. It's not the chocolate at Valentine's Day. you know it's the birthday cake if we have one rule around here because i'm not about rules i'm

about guidelines one rule you got to eat the cake on your birthday unless of course you don't actually want it unless if you don't want the cake fine don't eat the cake but you have to eat cake on your birthday and you know cake's one of those interesting things where when you everyone takes cake you'll notice like people will leave cake on their plate it's very interesting uh cake but we want you to lose your weight in a way that you can enjoy all the yummy bites of bits that life has to offer and not feel like you're on a diet for the rest of your life. So the way you lose weight with the living method physically makes a difference, especially, you know, all those plateaus are really important. It helps the body

adjust to your new weight. We have a plan for you after you've reached your goal weight. We do also have a whole maintenance program if you're interested in that. It's interesting because once you lose your weight, it's a whole other thing. Learning to trust. understanding who you are now, especially when you lose weight this way. You really are changing, not just physically, but also mentally as well. And really getting to understand yourself and be able to trust when to eat. So, okay, I'm hungry now, not just triggered, not just sad or mad, not just out of habit, not your migrating motor complex. You actually need to eat. I'm hungry. And I know some of you are checking in. You saw that science post on the weekend Saturday.

think what day was. And you're like, well, what am I supposed to do? If I'm asking myself if I'm hungry and I'm not hungry, do I still need to eat. Yes, right now you do still need to eat. Because if you were to choose not to, you might overthink later. You're hungry. Overeat later, all of that. And the routine is allowing the body to trust. You're going to continue to give it what it needs. But when to eat, what to eat. Oh, I need some protein. I need a steak. I need a salad. fruit is appealing to me like really just be able to open your fridge and kind of run through what you have and be like okay i am hungry what am i hungry for and be able to tell and trust your body's not going to say a big mac and you know ice cream because it won't and then how much to

eat that's that's the no-brainer one that's where we want to get to that point where you don't have to think about it you don't you ask those four questions so many times now so that you don't have to ask the rest of your life or question you just know you know just by looking for you're looking at your food, whether it's too much or not enough. You know, you know the second that if you were to eat more, you know, take another bite. It would leave yourself feeling extra hungry. Good morning. I'm currently having avocado toast without the toast. Back to normal after such an amazing weekend of celebrating with loved ones last year, I would have my, I cannot not see right now. Last year, let me read this. I, last year, I would have tore a strip off

myself. Okay, I'm glad I'm making the attempt to read this for overindulging Thanksgiving dinner. Yes, right, but no more of that. Thanksgiving, thanks for normalizing, normal. Yeah. Okay, I love that so much. And that's exactly it. We had Thanksgiving dinner yesterday. It was amazing. And my kids are all home, which is lovely. The kids are all home. And then they had friends over. And then we were watching a movie and I was like, oh, because I didn't get much of the dark turkey. Because when Tony cut it off the turkey, I didn't get much of it because I don't know. Everyone else said it because it was delicious. And I was like, oh, I didn't get any dark turkey. I would love some dark turkey and gravy. And then my daughter was like, well, I would love some pie and ice cream. And

Tony's like, well, I would love this and I would love that. And we were all watching a movie in our kind of our bed. And we jumped up and we went downstairs. I mean, we just had dinner like three hours early. And we pulled out all of the containers. And we just sat there. We didn't put it on plates we just sat there and we just ate and ate and it was glorious it was truly glorious and we were all so full but i can tell you it was just a oh my god like it was so it was just amazing it was just amazing that that is what you want like we were so we were so we are so lucky to have food in our homes and be able to over indulge in food, right? Grateful for that. So many people don't have that in their lives. And if you have

that, that, that, right? It should just bring joy. It should just bring joy. So that's where I want you to get to. I remember the first time I saw this with my kids is like when I was raising four kids and for a good part of it on my own, obviously I did not have a lot of money to do that. And so we didn't, we didn't really ever go out for dinner. If we did, the kids would like split a meal. and I remember the first time we took them to Mandarin and they were old enough. They were pretty old and they just ate and ate and ate. And I remember to this day them walking across the parking lot and they were just laughing about how like full their bellies were.

They're like, oh my gosh, I'm so full. I could barely move and it was just so joyful. So I, you know, I always remember that. But that's what we want you to get to. That's where we want you to get. no matter how you feel today. Now, overeating can make you feel really off. Like, I'm like, my eyes are so salted. My belly is a little bit upset. Like, let's, let's, let's acknowledge that it doesn't make you feel great afterwards. But that's okay. Just getting back at it today.

So what you don't want to do after you find yourself indulging is then starve and deprive yourself the next day. You can keep it lighter rather than having like steak and potatoes for lunch. something, you know, maybe some vegetables, a little bit of protein, you know, some leafy greens, maybe a little salad, right? You can definitely keep a little bit lighter, but what you want to do after you have a big meal like that. So the body's like, wow, you must be overeating because you are trying to gain weight, right? Why would we overeat more than we need unless we're actually trying to gain weight overnight? No, you're not going to gain weight over the course of a week. It's a lot harder than you think to actually gain weight, but the scale can definitely be up.

If I was to guess what my scale was up today, I would probably say at least like four or five pounds. At least like four or five pounds. So you're not, you're not, you're not, you're not going to gain weight, but you're what, what you're doing the next day by continuing to give the body food is like the body might think, oh my goodness, we're eating all this food because we are actually trying to gain weight right now because maybe there's, there's, I don't know, maybe it's wintertime or so for example, like in the, in the, when you go from winter to spring, it's interesting. body is looking to let go of fat that it would have stored in the winter. So in the spring, you're planting your seeds. You're doing all of that. You're procreating. Right. At the summertime,

you don't want to be carrying excess fat on your body. Body's not inclined to do that, which is why the summer is a great time to lose weight, although the heat will have your scale up, so it can be a little frustrating. And then the fall, right? This is where you're eating your bounty. You're eating all this food. That's why when we transition from summer into winter and it's fall, all of a sudden you feel like eating like more food, heavier carbs, fatty meats, all of that. Because in the past, you would have gone looking to naturally store fat over the course of the winter.

And then the low vitamin D, the low light in the winter, signals weight gain, which is one of the reasons why you want to make sure your vitamin D is up. And then your body would go looking to store more fat to keep you warm in the winter, right? So when you overeat a big meal, the worst thing you can do is under-eat the next day. And that's why you just want to get back at it. So just get back to it. And you might think, oh, my goodness, I'm full. My body needs a break.

You still want to stimulate your digestive system and signal, hey, more food coming in. We're good. What you might want to do if you want to take a break on eating is shut her down a little early in the evening. Shut it down a little earlier in the evening, try to drink some tea or whatever. And then try to give your body that sort of bigger window without food. And that will help you get kind of caught up, for lack of a better word, on overeating. cake i made a delicious healthy and gluten-free carrot cake for dessert made with oat flour

maple syrup and applesauce no refined sugars except for the cream cheese icing but what a care what's a carrot cake without that well absolutely absolutely for sure and you know you don't have to do low fat no fat whatever but definitely healthy healthier alternatives of your favorites that makes a big difference if you like chips you like your chips you like your You know, maybe you want to have some chips out and indulge? Go find a, there are, you know, better quality chip brands out there, you know, sea salt, sort of regular salt, you know, baked, not fried, that kind of thing. Go find the healthier versions of that. I had a rough weekend. Hi, Heidi. Out of town, tailgaining, really seeing how much I'm using food as a crutch for situations

where I'm uncomfortable. I have so much work to do on using food in the wrong ways. Oh, you know, thank you for sharing this because um yeah right right isn't that cool though that you see that about yourself and this is why counting calories weighing measuring your food that you know is not is not it um i love that you see that about yourself because then that gives you an opportunity to recognize that now you may still continue you may still continue to do that but now that you've recognize that every time you use food for that you are going to notice and that's going to make it a lot easier for you to change that behavior and so what you want to do is be like okay let's go back to those moments because I'm not to just let it go move forward let's go back and everyone

no matter how you feel in your Thanksgiving so if you feel ways about this or that also it's hard being around family as much as we love being around family family can also be triggering You can revert back to being like a child around your parents and your parents' home. You could have situations with siblings that are very triggering that can cause you to have feels where you're indulging for so many reasons, right? And so what you want to do is go back to those moments and being like, okay, what could a, what was that, what was the feeling? Sometimes we choose food because we actually don't want to go into the feeling. We don't want to feel the feeling for whatever reason.

And at some point, you have to walk through those fields. And that's the thing. So food can distract you in the moment from the fields. But at some point, you're going to have to move through those feelings. And so what was going on in that moment? What were you triggered? How were you feeling? What were you doing with food?

What could you have done differently? Could you have had a glass of water? Could you have gone from a walk? Could you have removed yourself from the situation? Could what would have been like to maybe you had a food pusher? So food pushers are real. people who make the food and they don't necessarily even eat it themselves, but they push you to eat it because they want to eat it. They want to feel better about eating it. So they get you

to eat it. And so sometimes people, it's, food pushers are hard because sometimes it's a love language for somebody. But food pushers are pretty persistent. Usually love language, you're like, oh, I'm full right now. Or thank you very much, but not hungry. Or they'll like, okay, but they made it for you and they don't want anything back. So that's just their love language. Food pushers are a little different. Was it a food? pusher, right? And it's hard. It's hard sometimes for people to say no because you don't want to maybe say you're on a diet because then you have to deal with people talking about how you're on a diet or whatever it is. So what was a situation? What could you have done differently? And go through

the motions in your head. Like if you go through that exact same scenario, so maybe someone, you know, their aunt Sally or whatever was like, oh, eat this and eat that and you ate something that triggered you and then you're like, fuck it, I might as well eat everything else. And then, you know, you were mad at yourself because you didn't honor what you wanted to do. You listen to someone else. Like, that's just one scenario, right? So what could I have done? What would have gone wrong if I would have said, no, thanks. I'm good. I've had enough. And maybe they would have pushed back again. You would have been like, no, I'm good. Thank you. It looks delicious. But I've had enough. At first you say that, you're nervous. And then the second time

you say, a third time you say, you're grounded in yourself. And you're like, You know, that's that conviction. Because it's true. You've had enough. So whatever that is, try to like recreate that feeling and if you would have made a different choice. That's, you know, that's sort of, that's, that's the long-term way to actually make that those, that like neuroplasticity change in your brain.

That's where you're actually changing your response to certain situations or how you feel, I think can feel in certain situations. My scale is up, hi, Helen. My scale is up two pounds after our big meal. I'm confident it's going to come down. Absolutely. You would have to eat something like 47 Big Max and something else. Like the amount of food you would have to eat, the amount of calories you would have to eat to equal and actual to have your body take your food and convert it into fat is so insanely ridiculous that it's just impossible for you to gain real weight over the

weekend. Now, it can feel like you've gained a lot of weight. Your scale will be up. It's just a backlog of food, right? Salty food, hard to digest food, dehydration, lack of sleep. It's a lot of things that are having your weight up, not real waking. And I know you know that, Helen, but there are no desserts in the house, just leftovers, been active lately too. But I'm aware of some digestive issues I'm dealing with that keep this plateau going. So this is where, when you have done the program, I know Helen has done the program a few times, you get to be really in tune with your body and recognize that you are eating certain foods that you know bother you. And just as your body calms down, maybe you add them in again and it calms down.

Dr. Paul is going to join us next week. We're going to talk about those four reasons why your weight might be slower to move. And food sensitivities is one of them because it can cause inflammation in the body. And not to be like overly dramatic or anything like that, but that's the reality of that situation. And so that's where you could be eating something this weekend too that causes inflammation. And that takes, that's why it takes a little bit longer for that weight to come back down. You can feel it like in your, like your joints and you're kind of stiff and you're just like, you know, but the weight will come back down for sure, for sure.

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purchase. My millionth session, Teresa, that's allowed. Looking forward to this round. juggling work stress, home stress, and keeping consistent. Yeah, proud of my progress so far, down 18 pounds and enjoying not stressing about food. Happy Thanksgiving. Yeah. Well, you're welcome to stay as long as you need. This is what happens very clearly in maintenance, which is really interesting because once you have lost your weight, you realize how triggering these moments can be for you. And so this is where we'll have people in the maintenance.

group right now. Sorry, I just need to sit with my coffee. Where you'll encounter not just holidays and celebratory days, but some pretty traumatic days in your life, grief days, monumental days. And it's interesting because it's almost like you've got to go through the whole cycle and you only have like, you know, let's say you have, God forbid, you have this day where someone that you know passes, there's this moment of grief every time. time every year at the same time and that obviously can be really triggering but just dealing with

it one time is it enough to actually change how you react to that situation and so you know it's it's about going through all of these moments in life again and again and again because you could get triggered it sets you off then you're down a path of destruction you know it's so easy to do and get in that mindset and so this is sort of like while you're while you're while you're here this is why this is an opportunity to learn. And I know this, as I say this, and it brings me back to someone last week who was just like, you know, a little bit upset that this is so consuming. And I want to say it's not like the food plant itself should be pretty easy, peasy basic, right? You're eating good nutrient rich foods. Everything that you are doing is for the betterment of your health and longevity

in your life, not just physically, but also mentally, but it can seem like it's a lot. But you're talking like how you live your life and how your body is wired and how your brain is wired and the more you are obsessed about that for lack of a better word the sooner it's all going to be really normalized and so it can seem like it's a lot because food is something that you need to survive and for some people food is something that they use for so many other things right um so it really is about sort of rewiring rewiring your body physically and and rewiring your brain right like that's what it's about um happy thanksgiving everyone tough weekend birthday thanksgiving so much food could not resist that's okay up on the scale yesterday and down this morning following the process

that's it you don't have to resist you just have to recognize how you're going to feel it's not thanksgiving you can eat your fucking face off this weekend and have your belly so full you feel like you're going to explode not going to stop you from reaching your goal what's going to stop you is berating yourself, getting on yourself, and continuing, well, what's the point? I know I messed up the weekend. So today's Monday. I fucked up Monday.

So I might as well just screw up the rest of the week and start again next Monday. Right. That kind of mentality. That'll get you. That'll get you. Right. So it's like, you know, it's a, I want you to be intentional about overeating. This is so delicious.

I'm going to overeat it knowing I'm going to feel really off. but that's okay. I'm not going to get on myself, berate myself. You know, like today, I literally I cannot open my eyes. I can barely get my contacts in this morning. I don't even know what my makeup looks like. I just slap some on there. And I can barely see because my eyes are so salted up. But I'm here. I'm happy. Do I have any regrets? Absolutely not. Hi, MJ. Made it so excited. I took the time to compare pictures from last Thanksgiving dinner. Interesting. The big non-scale victory is that I fit into my my durnal. It's a durnal. Derndle? For the first time in years. I don't know what that is. But I'm excited for you. Even though my weight hasn't gone down much since last year,

only five pounds in last three months, you can see it in my face. You can see it in your whole body, right? And this is sort of, this is the thing where you will, and this is where, you know, you might have your first program and lose like 30, 40 pounds, which is incredible because like the average is one to two pounds per week. That's like normalize that. But then you might have a program where you lose five pounds and you're like, well, what? But to see, if you were to take that six month period of time, right? And take that 30 to 40 pounds, that's like one or two pounds. Like that's, that's normal. And so then you'll do your next program and maybe you're down 20 pounds. Or maybe you'll lose. a lot of weight and then you're on a really long plateau or you're dealing with health issues

or stress like we have to normalize not gaining weight for some people is a really big deal given what life is happening but what happens is your body is adjusting to the weight that you've lost so when you're not seeing movement on the scale whether that's like you lose a lot you have long platoes or you lose little bits and little plateaus you're you want to need plateaus and plateaus have been giving such a bad name plateaus help your body adjust to your new weight thank you your plateaus help your body adjust to your new weight. So whether it's in plateaus in between your weight loss or plateaus like once you reach your goal, you put yourself on a self-imposed plateau where it helps your body adjust to your new weight. But your body is always repairing

and rebuilding and regenerating and rejuvenating. Right. So it does work hard behind the scenes, even when it feels like it's not and not for sure. So I love hearing that. The Mandarin is so bad. it's the experience of it it's the experience of it now that i've been uh not that i've been for quite some time i had some chips last night why i'm not sure i felt like it so the scale is up this morning oh well i mean you if you don't care and it's a one-off that's okay too you don't have to overanalyze everything but if you were kind of like feeling ways about it today you could be like why what what maybe you had a lot of stress going on this weekend you need some more good fat in your diet. Your body's associating salt. Who knows? Maybe the chips are like your letdown time.

So after everyone laughed, you had a wonderful time, as great as that is, you just kind of needed a minute. Too much peopling this weekend. Too much peopleing. Too much peopling. I love family time together, but honestly, I find sometimes, although I make choices to indulge and have joy, the scale goes up point four like it has, and then it takes a week or more to get the scale back. How do you get your mindset back and not be in the, oh, well, I gave myself permission yesterday. I can today. Great question. Like, exactly. Exactly. Right. Maybe it's because we're not indulging enough. And I'm not talking about the food, but the mindset. And that's that mindset I bring myself back to last night. It wasn't just indulging. It wasn't the food. The food was delicious. It was looking around

and I could almost cry. Looking around and there was Tony and my kids and everyone was just so joyful. had a wonderful day. It was very difficult in the morning. I took the kids to go and see their dad who passed away, so their dad's mom and sister. And so it's the first time that they had actually seen there was more of the family there. It's the first time they'd been around Lester's family since the funeral. And so that was very emotional, right? But I'm so proud of my kids in the way that they've navigated the last couple of years, but recognize, you know, it's going to be three years in May, still very difficult. And I had one of my kids with me who got into drug problems and that's how she coped. So she hasn't really dealt with her dad's death because

she did drugs instead. And so she was in rehab last year for about six months. And so this was a lot for her. And so then we came back to our house. And it was, you know, a little bit, it was wonderful. So we had Tony's family came and my friend Sonia came and my mom's coming today because you couldn't make it yesterday. Again, just a different, different dynamic. And as I was sitting there, really indulging in the feeling of all of that, right? It's not the food a lot of times. It's the feeling that's being brought up and especially around indulging. And so in the moment, yeah, you make a conscious choice, right? Like life is too short. I'm just going to eat this. Or maybe it wasn't conscious and you were just struggling or, you know, maybe you're just around joy and you

we're mindlessly eating. Like, there's lots of reasons why we overeat. And then so the next day you wake up and you feel like, well, rather than I've ruined everything, my mindset, like maybe you don't get on the scale because did I, do I need, I didn't get on the scale today. You want to know why? Because I know it's up. I was going to get on it and see how much my weight was up.

And I'm like, yeah, this is fine. So maybe you don't get on the scale for the next couple days because you know, if you know that's going to be very triggering for you. But this is where you say to yourself, okay, what do I need right now? Your body needs routine. Think about the routine. Don't even just think about the routine right now. Like getting back at it and how your body would feel, you can feel your body like, calm down.

Your body's like, okay. It's like, you know what it's, you're going away on a vacation and it's amazing and it's fun, but you just can't wait to get back in your own bed as much as you're having a and eat your own food and all of that. As much as vacations are incredible, you kind of crave that sense of routine. your body loves that so equal and opposite reaction the bigger you blow it up the deeper you want to dig into routine and so your your mindset is like i blew it whatever this is where you need to be like okay how can what do i need right now and how can i help my so go for a walk today right if you

have the luxury of doing that as soon as this is done or right now i'm going to end it in a few minutes go put your running shoes on. Wear what you're wearing. If you've got a pajamas, put a coat on, right? Don't put fitness gear on. Just go for a walk. Not a run, not nothing. Go for a walk. You're going to get outside. You're going to go for a walk and you're going to hate it the idea of it and be like, I don't want to. I want to crawl back in bed or I want to, whatever, go for a walk. You're going to come back from a walk and you're going to feel amazing. And then what do I need next? I need some water. I need a tea. Are you stressed out? Maybe you want to binge Netflix all day, but binging Netflix is going to cause you to want to eat

all day. Read a book, turn the page, sip some tea, right? And so this is where you want to be like, what, really dig into that routine. Now, this is a lot easier said than done because for some people really get out, your mind is really wired and triggered to that feeling of overly full stuff, binge over eight really big feels. And this is where you want to constantly communicate with yourself when you feel your mind going to that oh I'll just wait till next week a whole week what no back at let's come on let's go let's go right um so this is where you say to yourself come on Gina let's go you didn't ruin anything you feel like shit yes it's it's your own fault yes you made your choices if you want to go back and reconnect the dots for rewiring

why did you make those choices right because maybe you thought it was going to bring you joy in the moment it did, but you forgot about the aftermath. It's like drinking a bottle of wine. It's like in the moment, because I did drink wine this weekend, but I don't regret it. I don't regret it. I don't regret it at all. I keep saying that to myself to convince myself. I'm not sure if I do, but I'm going to say I didn't. I don't. I feel pretty good today because I made a point of drinking lots of water and all of that. But on any other given day, I don't drink wine because it makes me feel really depressed and like shit the next day. So when I'm thinking about drinking wine, I go to depressed and feel like shit. I'm like, how am I going to feel the next day? And I realize, oh, if I drink wine right now

in this moment, I'm going to feel like this. So I've been able to collect those dots and did not happen overnight. It's almost kind of like let yourself indulge. Like let's say, Lynn, you're going to just fuck it this week forget it you whatever I want start again next week or whatever maybe it's not even that extreme but you just feel like oh I'll just get to how are you going to feel at the end of the week how are you going to feel physically about physically how are you going to feel mentally it'll just kind of feel off unnerving just depressing all of those things right like I can just kind of feel that if I was just to say what I'm just going to whatever um giving up on yourself giving up on the week losing that momentum

And the feels that you're carrying, it's like you continue to carry those feels for a whole week until you can be proud of resetting. So then let's say, okay, let's say today, maybe you've already feel like you've blown it or whatever. I don't check chocolate chip pancakes for breakfast. I don't know. Go for a walk. Right. Pull some of it back. Get back.

Pull that the stuff that you're proud of. Keep doing it. Get your water in. Go for a walk. Journal. maybe you do some meal prep or plan for the week and then just and then picture yourself getting back at it. So let's say tomorrow, right, not blowing off the rest of the day. Let's say you just keep to get together as much as you possibly can. Maybe you have another event or another thing going

on. You're like, oh my God, it's going to be hard. I got another Thanksgiving dinner, whatever. And then tomorrow, think of the routine, getting back to routine. You're right. You're starting to feel good. You're moving your body. You're starting to feel better. It gets sleeping better by midweek, right? Getting back, you feel lighter. Okay, I feel good. Right? So by the time next week rolls around, you're already feeling fantastic. You're building that momentum. And a lot of it is just taking a moment to feel it out, to feel it out. And be like, okay, here's how I feel right now. Here's why. Could I have gone and done something differently? Moving forward, that forward energy, what do I need? The old me would have cut back.

restricted, deprived, punish, all of that. The new me is just going to be like, okay, what does my body need? Consistency, right? Calm down from the routine. Move my body. Maybe you need more movement this week. More my body's saying to me, my body's like, move your ass, honey. More movement this week will really help me get into the momentum and be more in the

moment. And so it's really just connecting the dots and understanding. And so that's where if you understand, if your takeaway this weekend was you understand, oh, I did this and I did that. And this is why. Game changer. Our brains are just wired to go to that dark place. And if you really indulge in that dark place, that's what I mean. It's the feelings of the whole, that's a whole weekend. It doesn't matter about the food. It's you indulging for the next a week in that dark place in your mind. Right. And then needing a fresh start to like kind of like be like, Okay, I'm going to get back at it. But you could have a fresh start right now. You could decide right now after this live, that's it. That's it. Okay?

I, I see you. I see what you are doing. Okay? And you're not going to berate yourself and force yourself. You're going to be like, okay, this is not what I want. It's not what I choose. How can I choose differently? And how do I want to feel?

I want to walk away reflecting on the weekend, midweek, and be like, that was so lovely and wonderful and feel like I am back and in control. In control. I don't like the word. We're not trying to control ourselves. You're not trying to moderate ourselves or anything, but in control. Right? Like you're in charge. You got this. Not in a hard, restrictive way, but in a what does my body need way and being really solid and in tune to that. Really solid and in tune to that. So this week we were back to satisfaction, but not so a couple things. You don't, you didn't mess up downsizing. matter how you did it, move it along today, get back to eating to satisfaction, but really be intentional about those four sets of mindful eating. The goal is just enough in the moment that you're

walking away feeling satisfied. That's really enough. You missed a day this week downsizing because of Thanksgiving, if you want to downsize another day, but downsizing loses its, like it loses its effect after like a week. So we want to bring it back to satisfaction and we want to focus on all the other things. Move in our bodies, managing that stress, getting better sleep, making, you know, nutrient-rich food choices, really digging into those forces and mindfully eating questions. That's the goal this week. Dr. Paul is going to, you're welcome, Lynette. Dr. Paul is going, as Dr. Beverly says, catch it, capture it, cancel it. Right. Really about that. Taking stock today, MJ. Really reflecting. That's what this is about. It's about making real change,

not just counting, weighing, measuring, forcing your body to burn fat. Real change. And navigating these weekends, days, whatever they are, momentous moments, right? So navigating that and understanding how you're going to move through that for the rest of your life, for the rest of your life. Thanks for joining me today, everyone. So I'm back tomorrow. And then on Wednesday, Dr. Paul is going to join me. And then on Thursday, you get to meet our new dietitian.

Alyssa Steinberg's join us. I've been looking for a dietitian for a while. She's fantastic and she can cook that girl. A healthy you dietitian over on Instagram if you want to find her over on socials. So it's going to be a great week. I hope that you have a great rest of your day. And I will see you all tomorrow. Until then.

Bye, everyone. I'll go eat my leftovers. Skip the wine, though.