The Livy Method Podcast - Livy Method Day 4 - Spring/Summer 2024

Episode Date: April 25, 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 4, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:Breaking down the basics of Prep Week- how to best utilize the information in the Facebook Support Group and The Livy Method AppUnderstanding Set Point Theory and how The Livy Method affects it Tips for finding recipes in the Facebook Support Group and Livy Method AppAnnouncement - 1,000 additional spots have opened for family and friends Organizing your fridge to help support your weight loss journey Where to find our How To videos to support using the app Tips on how to approach The Program when struggling with things in your lifeHow to approach and track non-alcoholic drinks, pop and coffee on The ProgramUnderstanding the main reasons the scale can be up Our guest expert, Dr Beverley David, will be joining us to discuss the psychology of weight lossStarting to understand feeling hungry after dinner and what our body is really telling usStarting to understand your body’s patterns and how they affect movement on the scaleHow to manage The Program when you’re sick We will be discussing supplements in the coming weeks - for now, it’s best to focus on implementing The Food PlanLooking at cravings and starting to understand what our body is really asking forWhat hunger is telling us - starting to understand our body’s cuesUnderstanding your migrating motor complex and hungerThe focus for this week is simple - focus on implementing The Food PlanTo 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. summer runs, or playoff season meditations. Whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca.

Hello. It is day four of the program. Okay, I'm going to break things down for you real simple. What you need to follow each week are the basic guidelines, are the weekly guidelines. This week, we're starting with the basic food plan. And then the rest is just information to help answer questions that you have and support you. So for example, the basic food plan we have stored in the food plan guide, this is available in the app and in the Facebook support group. So it tells you what to eat and when, right? Breakfast, focus on protein, morning snack, fruit, lunch, make sure you have those veggies, proteins, leafy greens, healthy fats. That's where you add any heavier carbs. If and when you feel like you need afternoon snack is veggies. Of course, you can combine that with

a protein and fat, then your nuts and seeds. If you can't do nuts and seeds, there are alternatives. And then there's dinner with the focus on protein, vegetables, leafy greens, healthy fats. You want to minimize any heavier carbs at dinner, but should you feel you need them, you can add them in. And then all the rest of the information is a grocery list, a breakdown of different kinds of proteins, different kinds of vegetables, different kinds of fats, proteins, carbs, and fats. And then there are post that answer questions like, can I drink alcohol? How much water do I need to drink? Can I chew gum? What if I'm a shift worker?

So try not to overcomplicate things. I mean, for a lot of reasons, weight loss is complicated. We talked about this the other day on the live. But the Libby Method itself is quite simple. Each week, review the guidelines. Start this week with a basic food plan. And that's really all you need to do. And then of course, we have our app, which is a really easy way to be guided through the program because it's not just tracking your food, it tells you what to eat basically and when.

And you can also track things like your weight and your fluids, how much water you're drinking, your movements, your moods, your sleep, all of that. And then the app links to the Facebook support group if you want to ask questions and have real people answer them. But there's also the amazing Livvy AI feature. And then the Facebook support group is where you have an opportunity to connect with our community, where you can participate in the lives by asking questions and chat to real members behind the scenes. It's where, you know, we have a whole team of real people there to not just answer questions, but provide you with support and cheer you on whenever you feel like you need. It's basically a space for you to feel like you're a part of something, to feel like you are not alone in your journey. But the living method itself, like I said, is really simple. Follow the guidelines each week. Start with a basic food plan this week. And the rest of the information is just to help answer any questions that you have to give you a deeper level of understanding. It's the same with

the science posts that we're going to start rolling out. So you're going to hear me talk about set point, right? So the whole, the whole point of the Libby method is to lower your set point to decrease the amount of weight that your body is used to functioning at. And do that, of course, in a healthy way, physically, mentally, and in a way that you can easily sustain and maintain, where you're calm around food at the end, where you can trust when your body tells you when to eat, what to eat, and how much to eat, where you're not consumed with thinking about food all the time. And so set point is a very real thing. And your body gets used to

functioning at a certain weight. This is why you can lose weight and you gain it. One of the reasons why you can lose weight and you gain it all back plus more every single time, because usually we don't give enough our bodies enough time to adjust to the weight that we've lost. So understanding set point can really help you understand the rhyme and the reason behind the program, the reason why you want to need plateaus, the reason why you don't just want to starve and deprive your weight off, right? So I highly suggest this weekend when we roll out the science that you check that out. And of course, then there's recipes, right?

So we have tons of recipes. We have a recipe guide in the Facebook support group. Each week, we're going to add more recipes to it. And then we have a recipe guide in the app with like over 100 recipes. But you don't have to make any of those recipes. You don't have to make any of them. If you love to cook, they're there for you. If you don't like to cook, maybe they will inspire you.

But you don't have to make any of our recipes at all. So if you are feeling overwhelmed with the information this week, I hope that helps. It's just the basic guidelines each week. Implement and have a clear understanding of the food plan. That is your goal this week. And then the rest is just extra. The rest is just extra. The rest is just extra. Okay, let me get into answering some of your questions. Good morning.

Hello. Let me see if I can get these questions here. Okay. Yesterday, I tried to get to this Facebook group using AI and I was informed. Where is this? Sorry, I got to do something about these. I have to do something. Let me see. I'm going to use a different method here. Off to a great start today. Off to a great start today.

Where was that? Okay. For some reason, my comments are all messed up here. Can you make the post about open spots in the program shareable somehow? Oh, okay. There we go. So we're opening up what we think about a thousand spots into the group because so many people are using our amazing Libby method app. So if you want to tell your friends or family or know anyone who didn't get in or wants to get in, or you're just, you're just new to the program. You're like, this is amazing. People need to know about this. We're opening up about a thousand spots. First come, first serve, because so many people are using our app. And in the Facebook support group, it is really

important to us that you can ask questions and get them answered in a timely manner. You signed up, many of you signed up a long time ago. So we want to make sure that you are feeling supported. So we don't want to stretch ourselves too thin. Also, I have an amazing team of, you know, program specialists who find joy in showing up and helping people each day. I don't want to be stressing them out by adding more people to the group than we can handle. So it's really important to us that we provide amazing customer service. But because so many people, we're missing like 10,000 people in the group. And what we've realized from previous groups is they're not going to show up because they just enjoy using the Living Method app. And I love that for them. And that is great.

So if you know anyone, we are going to do a, are we doing a post publicly today? Yeah. So we are going to let people know later today that there are spots available. So we don't make anything shareable from the Facebook support group because it's private, but we will do a post over on our public pages. Are we going to send out any emails or anything? And we'll send out emails. So you can kind of share that way and let people know what's up. All right, let's get into your... I'm going to stop using this method. I'm going to get back to my old trusty iPad. Good morning.

Cleaned out my fridge yesterday. Nothing like a clean and organized fridge to start the round with. Oh, I love this. Okay, so a few groups ago, Chef Lynn Crawford joined us and she did a great segment with how to organize your fridge. Absolutely brilliant. Total game changer. It is over on our YouTube channel if you want to check that out. Lynn is actually going to be back with us, this group. We're going to go hang out with Lynn. We're going to shoot some fun segments with her. She can do some cooking segments and whatnot later on in the program. But she did this really

great fridge organ. She basically showed us her kitchen and her fridge and how she organizes everything that's over in YouTube. Maybe what I can do is actually get the team to share that into the group today. But you know, whether it's food prep or organizing your, you know, your kitchen or cleaning your house to clean the space in your brain, you know, every little thing that you're doing that sets you up for success makes a big difference. I love that. You must feel amazing about that today. I didn't see that there were over 100 recipes in the app. So go to the, go to the, go to your app, go to the guides at the bottom, and then click the recipes in the app and the recipes are in the app. So it's not something where we roll them out on a daily basis,

like a weekly basis. But if you go to the guide, so you click the little search feature in there, and then you go to the recipe guide guide and then you will see all of our recipes are like you see look at all these so you see them all these are all those of you who are watching these are just some breakfast recipes so there's all these recipes in there so you can go in there and kind of like take a look at all the different recipes that we have the app is really cool some of you probably have no idea all the amazing things that the app does. So we have all these videos that help you with the that. The top one. The top one. Oh, there's something new every day. So if you go to the guide section and there's an app guide in the app and you click on that and there's like how to basically a whole bunch of how-to videos that you can check

out and see all the cool things that you can do with the app. Good morning. Day four, my third time on the program. On my second one, I did not do well. My fault. Back on for spring, summer. Good morning, day four, my third time on the program. On my second one, I did not do well. My fault, back on for spring, summer. Did anyone else struggle like I did, feeling more confident this time around?

So many people did, and so many people will. And that's just, it's, you might as well say, anyone struggling with life, right? So the Livi Method is broken down into 91-day digestible bits, there's a start, you want to follow through, you want to finish, and then chances are, if you have more weight to lose, you're going to do another round of the program, just like any diet, you start it, and then you finish it. And I think it's because we break it down into these 91 day programs that you're able to reflect a little bit more because you're kind of seeing

your journey in like a block of time, as opposed to think back any other diet that you did. You started it and it was craziness. You're just counting, weighing, measuring. There's no rhyme and reason to it. It's just haphazard. You're just, I don't even know how people were successful. You know what I mean? That's all you were doing is counting, weighing, measuring, trying to exercise, burn off calories, whatever. And then you would keep doing that diet, some of you for 20 years until you've lost your weight. And but think back, while you were dieting, life was happening to you. There were times where, you know, it was very hard for you to, to count and weigh and measure or hard for you to get an exercise to burn that fat or whatever. It's just because we break it down

into digestible chunks that you can kind of like, like take a step back and see that in its entirety, which I think is really cool. And then, so this is what I want you to do. I want you to not be like, did anyone else struggle? Of course they did. What I want you to do. I want you to not be like, did anyone else struggle? Of course they did. What I want you to do is go inward and be like, what was going on in my life that I had such a hard time? And sometimes it's like, wow, well, I was selling my house. I was getting a divorce. I was dealing with this illness. I was taking care of someone else. I was distraught. I was going through something really emotional. Like what was it, right? Sometimes we just, we are so used to seeing ourselves as failures when it comes to dieting.

And really it's the diet industry that's failed us. Not the other way around. If you are still trying to lose your weight, you are persistent. You are showing up. You are, you are a champion for yourself. You have not given up, right? So, so I want you to not indulge in the feelings of, oh, I did that because that's what you want to do. You want to validate that you are feeling ways about the fact that you didn't show up. Who the fuck cares? Move it along, move it along. You are here now, focus on what you need to do. But there is a lot that you can learn by reflecting on your previous group. Okay, so what was going on in your life that made it difficult for you? And then sometimes it's like, wow, okay, yeah, I had a lot going on

because a lot of times we're like, I'm fine. I'm fine. I'm fine. I got this. I got this. I got this. And then you're like, holy shit, I had a lot going on. This happened. This has happened so many times in my life where like in the moment I wanted something, I tried to do something. And then I think back, I'm like, honey, what, what are you thinking? You are not prepared to do that. You are not in a place to do that. What? Good on you for thinking that you could. And not that, you know, the little things that I did do didn't bring me to where I am today and didn't add up and make a difference. But now you want to look back and be like, okay, what was going on? And then you want to be like, okay, what are the things that I did really well?

Right? Like maybe I journaled every day, or maybe I just drank my water, or maybe I was great at breakfast. Like you really want to highlight the things that you did really well, because then you're more likely to continue to do those when you're proud of like, oh, I did that. Right. Like you're here today. You haven't given up on yourself. Right. So that like reflect on that, like pat yourself on the back and be like, yeah, fucking right.

I'm here. Haven't given up on myself. And then you want to say to yourself, okay, so what was hard for me last time and how could I make it easier? Or what didn't I do last time that I could do this time to set myself up for success? Or what are some other things that I can focus on this time that I didn't focus on last time that I know will really help me? And so that's what you want to do.

And you didn't fail the last group. You didn't suck at the last group. Here's what I guarantee you. You did the best you could. You did the best you could. That's it. That's it. And so I guarantee you as well that in this journey that you are starting now, when you

can reflect back on what happened last time, that's going to be a big part of your success. It's going to be a huge part of your success because you had to go through the things that you went through, even the things mentally or understanding that, okay, last time I did that, I don't want to do that again. That's not working for me. So this is an opportunity for you to change what you are doing. And it's going to be because you've sucked last time, or you feel like you failed, or you just, it was hard for you or whatever, that is going to set you up for success this time, right? So a lot of people with some big fields, you're not the only one.

I'm glad you mentioned this because there are so many people who feel ways about past programs. There are people who feel ways still about the two-week break in between groups, right? So I'm not going to tell you to let it go. And I'm not going to say move on because if you want to validate those fields and you're like, oh, why did I do that? Or what happened? Or you know what I mean?

I don't feel like I did my best last round, but trying to look ahead and do better. Yeah. But before you look ahead, reflect on what you did before and be like, okay, what can I, how can I take that experience and make it work for me? Reflect on the things I did well, reflect on the things that were hard, reflect on the things that I can do this time to set myself up for success, right? It is because of so many of my failures that I am successful today. Really. I mean, I think this is one thing with our kids that we're not, me, I'm going to talk about me. I don't let my kids fail.

I didn't let my kids fail. I didn't let my kids fail. I was like that parent that came in and saved the day and paved the way. And oh my gosh, I am paying for it now. But it is because of all my failures and my resiliencies that I am here. It is because of all of my failures that the living method exists. Because on my mission to figure out what was working, what wasn't working in the diet industry, I tried it all. I did it all. And I, I tried it with a lot of my clients. We tried, you know, high protein, low fat, low carb, carbo loading, you know, like

I, I tried it all with my clients. And I always say the living method is not because I figured out what works, but because I also figured out what didn't work. And the reason why I figured out what didn't work is because I failed so many times. I failed so many times. All right, let's move it along. Would non-alcoholic beer be okay as a liquid or is it the same as a light beer converting to sugar? No. So non-alcoholic drinks would just be considered liquid, uh, just like anything else. So even pop, someone the other day was like, how come pop counts as fluid? Well, pop is, yes, it has sugar. Yes, it has this or that or whatever, but pop essentially is 90% water. And the same thing with coffee, right? You think, oh, you're telling, I remember I had some, somebody like went off on me.

And they're like, you can't count coffee as water. You're telling everyone just to drink coffee. I'm not telling everybody to drink their total fluid intake in coffee. That's craziness. I'm clearly not doing that. Just because I say pop counts as water isn't an invitation to drink, you know, 2.7 liters of pop every day. But here's the thing. It adds up. And this is why I don't want you stressing about your water. Yes, try to get some actual water in there. But the water in your coffee and the water in your pop and the water in your foods

that you were eating all add up. So the point of that is don't stress. Chances are, if you're making an effort to get water in and you still are drinking other things, you can, are no carb alcoholic drinks like Nutrella a good choice? So here's the thing. I prefer you just drink water, just drink water. But if you are at a social event and you don't drink alcohol and you want to have a non-alcoholic drink, then enjoy that drink. Just like someone who was choosing to have an alcoholic beverage would enjoy that alcoholic beverage. So the thing with the thing with alcohol, though, is you do want to watch your mixes. So you do want to watch the pop or the juice or the things that you're adding in there, right? Yeah, so I mean, this program is a diet, it's not a lifestyle. But the thing is,

is that you don't want to avoid social events, you don't want to like not enjoy, you know, like stuffing at Thanksgiving or, you know, whatever your celebratory meals are. You know, like if you want to have candy at Halloween, that's the time to have it. The problem with candy is when you're having it every day, right? Like you should be able to have chocolate at Easter or whatever the celebratory holiday event calls for. Those, having that stuff in at that time is not why your body's filling your store fat. So if you go out and you have a, you go dancing this weekend, whether you have a couple alcoholic drinks or a couple of non-alcoholic drinks, it's not going to stop you from reaching your goal, right? So, so non-alcoholic drinks count as fluid. Yes. Even after four rounds, and one of the reasons why I'm still here,

when I got on the scale and saw it was up, the first thing out of my mouth was fuck. Yeah. I had to take a moment to remind myself of the reasons why it could be. Yes, including it could be up because it's about to drop, right? Yeah, it's a hard, the scale is like a challenge in your face, right? I love, I love being challenged. The universe is challenging me this week. Let me tell you. Oh my goodness. Challenges are how we learn and we grow and we move forward. So you're going to have a lot of feels. The scale is great for bringing up our feels. Like here you are, right? Like four programs, I imagine four rounds, you've been successful. You know what you need to do. You, do you know what I mean? You're probably doing all of the things and you know this right you know this that it's normal for your weight to be up for so many reasons that's just

how our bodies work doesn't mean you gain real weight lots of fluctuations on the scale and you you also I know you know that after four programs your weight can go up before it drops and in fact if you probably pulled out all of your graphs from tracking your weight, you would see right before every job, there's an up. Yet, here you are getting on that scale, and you're still like, fuck. That's because you've probably been through a lot when it comes to dieting. You probably have a torrid history of dieting and that's the diet industry's fault. Make no mistake. Don't take ownership for that shit. The diet industry has just been, just caused a lot of shit in people's brains and bombarded with all of it. And you're

basically taught if your scale went up, you were failing. What you were doing wasn't working for you. And so you want this so bad. There also could be, you're not trusting. You don't trust that you can do this. You don't trust that even if you did do it, it's really going to mean finally and forever for you. I'm not saying that is, it's just like, it's so deep. And so I love the whole message in your face. I'm a big fan of like, there it is right in your fucking face. You know what I mean? And so we're going to have Dr. Beverly David join us. She's a psychologist. She's going to talk to us about why do we have these thoughts when we're also doing so great. She's going to introduce capture, cancel, correct. So I'm going to remind you of that. I know you know that one, Jan.

So capture, cancel, correct. I got on the scale. Scale is up. My immediate feelings are back. I'm a failure. This isn't working. Whatever. Capture that. Whoa. Okay. That's a vibe. I'm feeling that today. Capture that, right? Cancel it. This is not real weight gain. The scale fluctuate for a variety of reasons, right? I am not a failure. I am showing up. I am doing the things. Correct it, right?

Oh, it's normal for the weight to go up. I'm doing all the things. It could be that the scale is up because that's expected right before the scale goes down. I'm showing up every day. I'm amazing. I got this. What I'm thinking is not the truth. This is different this time, right? So you can change your brain and choose your thoughts and

choose different thoughts. It's just, it takes some practice on doing that. We're going to talk about how to do that. We're going to talk. One of the things that I suggest, um, and Dr. Beverly suggests is like when you get on the scale each morning, the things that you are saying to yourself, imagine if your best friend was on the scale beside you and you were saying what you were saying to yourself to them, would you say that? What would you say to them? If your best friend was mimicking and doing all the same things that you were doing and they got on the scale beside you and their weight was up, what would you say to them? Oh my gosh, don't worry about that.

It's not real weight gain. Remember, it's normal for your weight to go up before it drops. You got this. You're doing so great. You're amazing. You're going to reach your goal, right? So that sort of helps in that visual. I find it does sometimes.

I'm like, when I talk to myself, I'm like, who are you talking to? Who are you talking to? If you're looking for flexible workouts, Peloton's got you covered. Summer runs or playoff season meditations, whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has

everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. Last night I was hungry before bed, but trusted the process. Slept, didn't wake up hungry, so I must have not been hungry. Just a habit of eating before bed. Glad I stuck to the plan. Yeah, so a couple of things can happen. You can be extra hungry heading into the evening, can be a sign of detox. If it's a specific craving, craving sugar, chances are you just need a little bit more water, but you are absolutely correct. Like really, as soon as it gets dark out, your body starts putting a chemical through your body called melatonin. You might have heard about metal melatonin, we're gonna talk melatonin with our

sleep experts. And that's to calm your body down. Right? Like in the morning, your cortisol, cortisol levels are high, your cortisol levels start to drop, your body starts to pump in and raise your melatonin levels to signal to the body, it's time to shut her down, time to shut her down. And so this is one of the reasons why eating is so detrimental is because after your body starts that wind down process, you go eat something eight, nine, 10 o'clock at night, you're almost like breaking the fast, just like breakfast, you're breaking the fast. In a sense, your body started the wind down process and that's getting you ready for a nice deep, deep sleep. And then you eat something, your body's like, Oh, what? Huh? Oh, we are eating now because we must be gearing up to be active a couple hours from now. Otherwise, why would we be eating?

Right? And so that just restarts your whole digestive system. And, and even when you have something small, but you don't realize that it takes certain foods a certain amount of time to process and digest and break down in your system. So it's not like you eat something and 10 minutes later, it's through your system. Like nuts and seeds take like 90 minutes to work through your system. So it's making your digestive system work really hard. And then then you are trying to get to sleep, right? And then while you're trying to sleep, and your body's trying to detox, repair and rebuild and do all that, it's got to focus on digestion at the same time. And so what you want to do, though, and so so back to you,

you're right, it can be you can be triggered out of habit. You can have what's called residual cravings, where they are cravings out of habit, which are reinforced when you are triggered by the routine. And so sometimes it can take a while to kind of like break that. And this is where you want to say to yourself, okay, why am I hungry? First of all, is there a reason why you're hungry? Did you skip your meals and snacks? Are you craving? So is it really just, you need to drink some water? Um, did you get triggered? Oh yeah. I normally have a snack this

time. Like really understanding and having that deeper level of understanding. And you know, even that understanding of like, okay, I don't actually need to eat right now. My body's not interested in eating right now. Now, once you've lost your weight and your body has no reason to store fat, if you want to have a snack and eat some popcorn or have a snack in the evening, that's not going to cause you to gain weight. Now, it might still interrupt your sleep and it might cause you to feel kind of not so great the next day when you're tired, you tend to crave carbs and sugar and whatnot, but that's not going to cause you to gain weight. Right. So, so, so being aware of like,

okay, not what can I'm hungry? What can I have? But why am I hungry after I've eaten all this nutrient rich food? So I love that reflection of being like, okay, yeah, triggered. And if you can catch the feels, there is a significant difference when you don't eat at night and how you feel the next day when you wake up. Like you're going to be like, wow, I feel good. Like I feel my brain feels more clear. I feel like I got a deeper sleep. I feel like I'm waking up. I'm feeling more like less bloat.

Like once you catch the vibes, like, oh, when I do that, I feel so much better. A lot of this process, you, some of you are going to feel better than you've ever felt in your entire life. Some of you are going to be wowed because you didn't even know you could feel so good. And then the program becomes maintaining, feeling good. You start to really understand what you need, not just to lose weight and keep the scale moving and grooving, but to actually feel your best. Yeah, I feel fantastic, right, Sandy? Yeah, you get to the point where you're like, wow. And then when you get a taste of what it feels like to feel really, really good, when you have something that makes you feel not good, you really notice and

you're like, oh. And we had a member in maintenance once who they were maintaining their weight just fine right they're like I'm I'm maintaining my weight here but every time I eat it was a hoagie I know that person and they still listen they're probably like oh my god tell that story again Gina they ate this hoagie it was so it was so poignant and I remember it because they were like when am I going to feel normal again when I eat these kinds of foods? The reality is, is that you never felt great after eating those foods. It's just chances are you felt all the time. So you didn't really, you didn't know what it felt like to feel really good. And now when you get a taste of feeling really good, you really know when you've eaten something that makes you not feel good, which is like,

again, this is just your, your, your body communicating. So, so here's the thing. So many of you are feeling amazing after only four days of following the program. Can you just imagine following through on the, we have, we have days and weeks and months left. We, we haven't even really gotten started here. So if you can just imagine taking how you are feeling now and the changes that you've made and just building on that and building on that and building on that and building on getting even more in tune, you know, um, helping your body get healthier and healthier. Ah, it's just such a vibe, Such a vibe, such a vibe, such a vibe. Good morning, everyone. I woke up at 3am to use the washroom. So I was excited that the scale

would be down this morning. Then I woke up and realized that I have a Holter monitor on for my heart. So the scale wouldn't be down. Turns out it was still down 1.2. So it's likely gone down even more on that today. Yeah. So, so this might seem confusing. The thing is, is that your weight can be up, but also down at the same time. And you'll hear people who are like, I, I woke up today and my scale was down, but I ate pizza last night. Right? So if you got up this morning and you were expecting the scale to be up because maybe you worked out and your body's sore, you had salty food or you didn't drink enough water

and it's actually down, chances are it's down even lower than what you think. So this is a lot of like trying to figure out what's going on. So I would have a client who would be like, oh my God, my scale is up today. I don't know what's going on. I'll be like, let's break it down. Okay. Did you have like, did you drink your water yesterday? Yes. Did you have any salty food? No, nothing more than usual. Um, did you work out? Is your body sore? No, I feel great. How was your sleep? I felt, I slept great. How do you feel today? Oh, I feel like I'm tired. Like I got a, I got a headache and I'm feeling a little bloated and whenever, okay. Sounds like your weight's about to drop.

And then the next day your weight's about to drop. Or I was, or the other thing is like, okay, let's break it down. You, how, how do you feel when my body's sore from working out? Okay. So you did a hard workout yesterday. Okay. Your body is sore, your body would be retaining water. So that's why your weight is out. So it's about this is like, this is what I mean by like, the scale is a tool, the scale is a tool. I am super sick, can't stick to the diet now during prep week, what would you recommend I do? I know that sucks, right? You signed up and you were excited. And now you're sick. Right? So you want to focus on getting better. I've had so many people say, I don't care. I'm excited about this. I'm doing it anyway. I'm following the food plan, even though I'm so sick. So we have a whole

sickness protocol. I don't know when we are rolling it out. I think maybe it's tomorrow. I think it's, maybe it's tomorrow. Let me check my trusted Libby method program guide now available on Amazon. Make sure I am the author when you purchase it because there's some scam book out there. That's a whole other thing. I'm not going to get into that. But let's see where the sickness protocol is. There's so much information in this book. Sickness protocol. So sickness protocol is how to follow the program. Oh, we're not introducing it until week one. So if you're in the app, search sickness, and the post will pop up. Or if you have the book, the post is in there. So what do you do then?

Right? So hopefully you have the app and you can access that or you have the book so you can access that. So sickness protocol is if you have an appetite, follow the program, but be mindful to drink your fluids, be mindful to get your rest. And if you are not hungry, don't force yourself to eat. And so when you are sick, what do they tell you to do? Get lots of rest, drink lots of fluids because you have a virus in you that your body needs to detox out. So sickness sucks because you feel like you can't be proactive about doing the program. But sickness is like its own tweak. So you'll come to realize each week will have its own focus and own tweak will make small little adjustments in order to get your body's attention and keep that scale moving and grooving. So sickness, it like it, it's already your body trying to detox.

And so it can be a great opportunity to also have your body detox and release fat at the same time. And so when you are sick, you're either not hungry at all, usually, or you're craving carbs and sugar. And the reason why you're craving carbs and sugar is because what your body really wants is more water so it can focus on detoxing. And, and or you won't be hungry at all. And the reason why you're not hungry is because your body's like, I don't need to eat digestion takes a lot of energy. I really just want to focus on getting this virus out or healing. I want to focus on healing. So a lot of people are really worried that if you're not eating, it's going to reinforce the need for fat because when you are sick is when your body utilizes things like your fat for your emergency

energy reserve. That's one of the reasons why the body stores fat is so in times like this, it can draw on your emergency fat reserves. Now your body naturally drawing on your fat reserves when you are sick is not the same at all as you starving and depriving yourself and not eating enough when you are fully functioning and feeling healthy. That's really important to understand. Because a lot of people are like, I'm sick and now I'm skipping meals and snacks and I'm not eating and now I'm just going to reinforce that need for fat. It's a totally different situation. When you are sick and you are not hungry, you don't want to force yourself to eat anything because your body's just like, no, I'm not, I'm good.

Right? You can trust that. And you don't have to, so you don't want to be forcing yourself to eat and follow the food plan if you are not hungry. Now, if you have an appetite, great, follow the food plan the best way you possibly can. So follow the best you possibly can. Like I wouldn't for lunch, for example, if you're hungry, I wouldn't have like some steak, which is hard to digest. I would maybe have some soup, right? So lots of liquids, easier to digest types of foods. What is important is not focusing on your weight loss. It is focusing on healing

your body. But at the same time, if it can help us in our journey, we're going to use it to our advantage. So if you need some more clarity on that, just post over on the question, just ask the team. I'm not feeling so hot. Gina mentioned the sickness protocol. Either you're not using the app or you don't have the book or whatever. Give me the gist of it and the team will help you out. You guys are talking supplements. So we're going to talk supplements week two of the program. I know sometimes people are like, I want to do all the things. It is best right now, if you are new to allow your body to adjust to the changes that you're making with the food plan before actually adding in any supplements, because changes that you're making, although

they're healthy, can also be stressful on the body. And for example, people are noticing changes in their bowel movements, right? That's a constipation, loose bowel movements, whatever, just from the changes that you're making with the food. Some of you are noticing the scale is already starting to move just from the changes that you're making with the food. So we don't want to mess with that by adding more to the mix. But there's going to be a right time and a rhyme and a reason to holding off until we start to introduce them week two and further. So it's like you're taking, so a lot of times what happens in diets, and you've probably done this in the past, is that you do this and you do that and you do this and you do this and you do this and do this

and do this and do all these things, but they're not really adding up and making a difference. And with the living method, with the structured way, and the things that we're doing and introducing in the program, everything being in a rhyme and a reason, it's like it's about having everything fall under the same umbrella so that when you move doing, this is why we're going to work the basic food plan and be so consistent about it for the next few weeks so that when we do start to make changes to it, your body's like, what, what's going on here? You're getting your body's attention. You're stressing your body out, but in all the best ways. And so when you're, when you're doing the things that you need to do, we want your body to get so used to this food plan that it's relying on it to the point where week three, I want you to be like, I'm feeling kind of routine here. I'm feeling kind of bored here. That is when you know, well, first of all, that'll help you work through eating when you're bored.

So if you ever deal with eating when you're bored, week three is going to be your week to kind of work through that. But your body is going to calm down. Same thing with all you returning members. Now, if you're a returning member, you can get on your supplements. Your body is already used to them. You can keep those in. You don't have to hold off and wait, right? And you're doing the same thing. You're reestablishing that baseline, but on another level. And so your body is going to calm down and adjust to the changes that we've made. And then you can start thinking about, okay, do I need to add in this? Do I need to add in that? Do I think this is going to be helpful or whatever?

So adding too much and adding like supplements in now is just going to be like a stress bomb in there. And then you have to wait till it calms down again. And then you add something new and then it calms down again. And this is why you really want to focus this week on being as consistent as possible with that food plan and had that really be your focus. And then when we discuss supplements, we're going to have a whole post. We're going to have one of our healthcare experts come join us and discuss the supplements with us. We're going to give you an opportunity to ask questions about the supplements. You're going to be able to go and talk to your own healthcare providers about the supplements with us. We're going to give you an opportunity to ask questions about the supplements. You're going to be able to go and talk to your own healthcare providers about the

supplements. So there's no real rush in adding those in. They are in the app and they are in the book. So it's not like we're hiding that information, but the reason why we're not rolling it out yet is because, you know, it's just, it's not the focus right now. It's not the focus right now. But, and they're probably not what you think. They're not any kind of crazy fat burners or there's nothing like that. Omega-3, vitamin D, magnesium, probiotics, prebiotics. If you have digestive issues, you know, your B vitamins, just super, super basics. Fifth round, fresh eyes on the chocolate post today. Hit me. Oh, I love

that. We're talking fresh eyes tomorrow. So fresh eyes is for our returning members for you to recognize that you're bringing a whole new body into this process physically, mentally, and you want to meet yourself where you're at and not just do the same things that you did last time. I mean, yeah, take what you've learned, bring it forward, build on it, right? But maybe last time, you know, life wasn't as stressful for you. So life is stressful now. So you definitely want to focus on managing your stress. You know, maybe, you know, last time you were eating one egg for breakfast and you felt satisfied where now you're finding you need two, three eggs.

That's okay. It's probably because your metabolism is much higher because your body's functioning more optimally, you know? So that chocolate, do not feed into cravings or mask them. Time to address them. Yeah. That's the sooner you can, the sooner you can get excited about or tune into your body's actual needs, because eventually, again, you want to lose your weight in a way that you can trust your body's actual needs. Because eventually, again, you want to lose your weight in a way that you can trust your body tells you when to eat, what to eat and how much to eat. This is why you just that's, I'm not thinking about how much I need to eat every day. I just know.

Right. And that's where we want you to get to. This is why you don't need math. You don't need math to lose weight. And math is not going to help you sustain and maintain your weight. Why am I so hungry in the morning? Starving actually. Great. Well, because your body's like, feed me, bitch. I'm hungry. I got things to do. Being hungry is great.

Your body is telling you, I'm hungry. Feed me. You know what's really cool? And I'll get back to the chocolate comment in a second. This is what I'm saying. You want your body to tell you when to eat, what to eat, how much to eat. So we're going to talk about hunger more in depth next week. So hunger is not an immediate need for food. Hunger is your body saying, hey, based on our energy levels, our glycogen stores, you might want to think about eating something. And so your body knows

it's going to take you time or assumes that it's going to take you time to find food, to prepare food, to eat the food and process and digest the food. So what you're going to notice when you're following the program is you're going to eat more food probably than you ever have or eat more often than you ever have. And maybe you could go all day long before without feeling hungry. And now you're hungry. Great. That's your body saying, holy shit, is she listening to us?

Are we getting what we need here? Maybe we can ask her or tell her, yes, can you please feed us? Yes, can you please drink more water? So when you start also keeping your energy directed at yourself, this is what this program in a way it's consuming because it needs to be because you are so used to not listening to yourself, trusting yourself, prioritizing yourself. It makes you prioritize yourself. It makes you prioritize yourself. It makes you pay attention. And so

when you are giving the body what it needs, it tells you what it needs back. And it's just saying, hey, you know, I worked really hard yesterday. I worked really hard in the middle of the night, repairing and rebuilding and regenerating and rejuvenating. And I am hungry today. Let's go. Let's go. Some of you will go from dragging your ass and barely getting out of bed to all of a sudden jumping out of bed and being awake and be like, who am I? What is going on? So this is your body working for you. This is your body communicating with you, which is really cool. Now this can freak people out. So really, really hungry. And also let's just be mindful about the words because you're not starving.

I think it's really important about the language that we're using. You're not starving. If you are blessed to have eaten all the meals and snacks yesterday, you are not actually starving. Nobody in this program is starving, right? We have access to food. I could go upstairs right now. I may be hungry and I may be really hungry, but I am not starving. And the thought of starving triggers something in your brain. So you have to be very mindful of the language that you're using. I'm not starving, right? Like I ate all day yesterday. I am hungry. I'm really, really hungry, but I am not starving. Again, really important. And you'll notice, you'll notice even in the language that we, I don't talk about controlling. I don't talk about moderating. We're not trying to like,

you know, we're not trying, first of all, those words have nothing to do with dieting whatsoever. We are trying to be in tune. So hunger can really freak people out. Really loud hunger signals, that's what it is. I know you're trying to define it, like the intensity of the hunger. Really loud hunger cues are just your body being very clear about giving you a heads up. You will also find, which is really cool, that your body will also tell you when you're full, when you've had enough. So look for that. So when you are really hungry, right, and you eat something, pay attention because your body will also tell you when you've had enough, which is really cool. And this is what

I mean by your body will tell you when to eat, what to eat, how much to eat. And the body doesn't mess around. It doesn't hold grudges. It doesn't him and ha. You do this, the body responds like that. So this tells me that you are consistent in doing the things that you are doing and your body is starting to communicate with you, which is really super cool, which is really super cool. Don't be afraid of hunger. Hunger is good. It's just your body communicating its needs or it's a trigger. Sometimes people will be like, my stomach feels like it's eating itself. That's just your migrating motor complex kicking in. That's what happens. Because you know how you can eat and then a half hour later, your tummy's grumbling and someone's looking at you and like, you hungry? And you're like, I swear I'm later your tummy's grumbling and someone's looking at you and like, you hungry?

And you're like, I swear I'm not hungry. I just ate. That's your migrating motor complex. That's just your tummy making sure the food goes where it needs to go and you're picking up on that. But we've been taught, what have we been taught? Your tummy grumbles, you're hungry. So then we think, oh my God, I'm hungry. I guess I didn't eat enough.

And I'd have clients say this all the time. Well, my tummy's rumbling today. And I'm like, okay. And they're like, well, does that mean I didn't eat enough? I'm like, no, it's just your body taking the foods that you're eating and processing diet. Everybody right now is probably eating, if you are new to the program and your tummy is rumbling, even though you're eating six times a day. And a lot of times you won't notice that tummy rumbling because you are eating so often throughout the day. And you'll start to pick up on that in the middle of the night. This happens all the time. So you, you wake up in the middle of the night, maybe you have to go to the bathroom, your body's detoxing and you notice your tummy grumbling and people like, oh, I'm hungry in the middle of the night. No, you're not. You're not hungry. You are just picking up on your body doing what it does in the middle of the night. Right? So hunger can mean a lot of different things,

which I think is really, really cool. I gotta go. I gotta go. I gotta go. I gotta go, you guys. I just love talking about this stuff. You know, it never gets old. This is our 22nd program. It never gets old. As you can tell, I can talk all day long. We have a lot of time left to lose a lot of weight, to have a lot of discussions. Make sure if you did have a question today, and please don't stop asking, please don't stop asking, but if you want an answer, go pop it over on the question of the day post, pin to the top of the page or in the featured section, which makes it really easy for you to find. Ask over there. Our program specialists will be more than happy to answer your questions for you. Remember, the live is the one place that we don't answer questions in written form. Remember, we also turn these lives into podcasts over on our

Livi Method podcast. All of the morning lives, none of the evening lives. The evening lives are an opportunity for our members who can't watch the live live to participate. So you're not missing anything in the evening lives if you can't watch or listen to those. Really, it's just me, usually a hot mess at the end of the day, just shooting the shit with everybody and talking about stuff. But these morning lives are really informational. So are the evening. I'm going to cut myself some slack. Um, but you're not missing anything. Remember, you're not missing anything at all by not even listening to the lives because they are not mandatory. I'm going to bring it back to what I talked about at the beginning of this, this live

today. It's really simple. It's really about the guidelines each week. And this week, it's about the food plan. And that is it. There's a lot of resources for you in terms of understanding the food plan. There's a grocery list. There's a breakdown of protein, carbs, and fats. There's a post on leafy greens. There's an individual breakdown of all the meals and snacks. But really, it's simple. It's just the food plan. All the other posts, shift worker post, alcohol, gum, all of it is just extra to help you have a deeper level of understanding behind the rhyme and the reason behind the food plan this week. So don't over complicate it, break it down, ask questions, have an amazing rest of your day. I'm not going live

tonight, you guys. But I will see you tomorrow, bright and early, 9am if you want to join me then. Have an amazing day, everyone. And I'll see you then. Bye.