The Livy Method Podcast - Livy Method Day 40 - Fall 2024

Episode Date: October 18, 2024

Gina Livy's Facebook Lives from The Livy Method Fall 2024 Support Group hosted on Facebook. This is a recording of the Day 40, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:Discussing hunger, satiety and portion sizes.Trust your body, it will let you know what it needs.Hunger levels will change from day to day.Why you might not be feeling hungry throughout the day.Make sure to be mindful of the language you’re using – describe how you’re actually feeling.How hunger levels can change throughout the day.How to support your body when life is getting in the way – recognize where you’re at and what you’re feeling.You can be disappointed with the situation without being disappointed in yourself.Why do you feel the need for snacks in the evening?How to stay on track when your routine is off.How to recognize how different foods make you feel.It’s important to feel your feelings.This is a safe place, ask all the questions you need – our community is the best!Don’t stress about the weekend – make a plan for yourself.What’s coming up this weekend and next week.To 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. Dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton.

Visit Peloton at onepeloton.ca. It is day 40 of the program. I was just in the group reading some comments. I came across one from somebody who was concerned that their body's going to start using their fat because they're not eating enough food because they're not all that hungry. So here's the thing that's going to blow your mind by the end of the program is how much you don't need to eat it's really interesting we had a conversation with Dr. Paul Herkel yesterday if you have not had an upper time man first of all if you're not listening to our guest segments you are truly missing out but if you've not had time to specifically listen to the one yesterday we we touched on hormones and weight, hormones relevant to weight.

And you have these things called your hunger hormones, your ghrelin, your leptin. Your leptin lets you know when you're satisfied. And what can happen is that you get like insensitivity to it, just like insulin resistance. You get a resistance to leptin in a sense that your body just gets used to you consuming these large portions. I don't know if you've ever watched any of those shows like My 600-lb Life or people who have like a lot, a lot of weight to lose. And even when they're on a quote-unquote diet, they're still eating like a loaf of bread, you know, a container of eggs. That's because literally like they're starving if you take down their calorie intake by too much.

But the reality is we live in a very supersized world. I'm old enough to remember the days where there was a lot of conversation about supersize. We didn't want supersize. There were a lot of people that were really against that. And now we're at a point where supersize has become the norm. And so, you know, you're trying to get in tune with your portions when you're looking at what everybody else is eating and what is viewed as the norm. Even a lot of food influencers that I follow on Instagram and people who are doing like what I eat in a day, for example, or health and wellness people who are

making meals, the way they put them together is fucking insane. The portions are out of control. They're making the plate look beautiful, but they're not keeping in mind, you know, real portion sizes. There's also this concept of volume eating, trying to figure out ways to eat as much food as you possibly can, which is just so out of whack. We have done a couple What I Eat in a Day videos. And I know this because people will literally take us literally and they'll say, oh, that's not enough for me. Whereas someone else would be, that's too much for me. And we're like, it's, it's based on individual need. And I think this concept of calories in versus calories out has taught us all that we all need the exact same amount of calories every day. And this is essentially why calories in versus calories out one of the reasons

why it just doesn't work for sustainable weight loss. And also doesn't work for a lot of people who are trying to lose weight. A lot of people count calories and just have a hard time losing weight. And they're always being blamed by the fact that, oh, you must not be counting properly. Yeah. Or that the number that you are eating is completely off because it's not the number of calories that you need at the end of the day. The reality with how much you need each day is that it changes every day, day to day, week to week, how much you need is going to change. Because first of all, when you start the program, if this is your first time, you're probably eating way more food than what you need in the first place. Or you're coming off a starvation deprivation diet, where your body's not used to consuming as much food as you do on the program. You're also used to overeating large

portions. Because whether it's a large, large amount of food, or a small amount of food that's high in sugar, that produces a lot of insulin, it's the same, same, right? Like your physical brain isn't really seeing what you are eating. Yes, it can make assessments and whatnot. When you ask yourself before you eat that portion, how are you going to feel if you eat it to make that association? At the end of the day, everything's based on a chemical reaction and how much insulin is needed or how much insulin is used once your body breaks down your food. So whether that's like high in sugar or large amounts of food, it's same, same at the end of the day. So we get used to the amount of insulin your body is used to

producing. And so when it comes to portions, a lot of people get freaked out that they're not eating enough food because of maybe what they're seeing other people eat, maybe because of something someone has said, or maybe because of what they're seeing. So if you are choosing to eat nutrient-rich foods six times a day, even in token amounts, which is three to five bites, for some of you, let's get real, that's more nutrient-rich food than you've had probably in your lifetime, especially if you've done diets where you're just starving and depriving and counting and weighing and measuring, not really caring about the quality of your food, right?

Also spreading the food throughout the day, you're giving your body the nutrients it needs. Now, here's where I would gauge if you feel like you're not getting enough. You don't have energy. You literally feel starved or deprived. No one following the Libby method should feel starved or deprived, right? So you don't have energy. You're lethargic. You feel starved or deprived. You're hungry. You're hungry. I mean, really, really hungry. Like hungry like you're hungry. That like, I mean, really, really hungry, like hungry, like you're going to kill someone if you can't eat. That is more like, okay, you probably need to eat more food. Nobody should feel like they're starved or deprived with following the program.

So if you are not hungry, and like legitimately not hungry, and the reason why we suggest the small token bites is sometimes you think you aren't hungry and then you start eating and you realize, oh shit, I actually am hungry. And that can happen for a variety of reasons. Sometimes you're distracted. You're not really paying attention to how hungry you may or may not be. It happens to me all the time. Tony's like, do you want something to eat? I'll be like, no, I'm not really all that hungry. And then he's like, here, I made you something, a little something, something anyway. And the next thing you know, like I just wolfed the whole thing down. I'm like, shit, I actually was hungry. Sometimes we're not paying attention, right? So this is why we have those. One of the reasons why I have those

token amounts is sometimes you think you're not hungry and then you start eating and you realize you actually are hungry. On the other side of that, sometimes you think, oh my gosh, I'm so hungry. And that takes you a few bites and all of a sudden you're full. This whole process is about trusting that your body knows best, trusting that your body knows what it needs. And it'll get to a point that if it's hungry, it will let you know. We are eating on that schedule. So it could just be that your body is getting what it needs from the small portions you are having. And then by the time it's hungry again, you're already having another meal or snack coming down the pipeline. It is not really natural or normal to eat six times a day. It's completely unnecessary. So then you may think, well,

then why the fuck are we doing this? There's a rhyme and a reason to it, to establish that routine. And we are going to be making changes to it as we go. In the end of the program, you're going to eat in a way that you are more naturally in tune to your body's needs. Now, it's not doing your own thing, and it is checking in at every single meal and snack time. And you don't want to do this now. When it comes time to do it, you'll have the opportunity to really tune into when you're hungry, like if you need to eat, if you could eat, or you should eat, because if you need to eat, if you could eat or you should eat, because if you don't eat, then a longer period of time is going to go by without you eating. And so that might end up

looking different. Some people, their eating patterns look very similar to what they've been doing throughout the program with the basic food plan. Someone else might have breakfast and then snack and then choose not to have lunch and then choose an afternoon snack and then choose not to have that second afternoon snack and then have dinner. Whereas someone else might choose not to have breakfast one day, they might have morning snack, they might have lunch, they might choose not to have both their afternoon snacks because maybe they're having an early dinner. So this concept of these big meals eaten at certain times really isn't how our body functions. We've completely gotten off of instinctual eating patterns. We've created these social opportunities to get together

and eat. You don't need a significantly larger meal at certain times a day. Let me say that again. There is no need for your body to eat significantly larger portions at certain times a day. So if you get satisfied on a snack size snack, then you might get satisfied on a snack size lunch. You also might not be hungry for lunch and it's more of a snack size. Whereas then when it comes to your quote unquote snack, you might want something a little bit more substantial. So maybe that's where you might want to turn your veg snack and throw in some leafy greens in there, lots of vegetables, add some protein and fat and make something like something a little bit heartier for your veg snack, right? So that's what also another reason why weight loss is so complicated is that your body,

your body's needs change day to day. And we've just, everything with how we eat is just gotten out of control and so disconnected from actually being in tune. There are also times where you might not be hungry at all because your body's like focused on other things. Like for example, you could, your body could be fighting a cold or flu or virus and you'll find that you're not all that hungry. And then all of a sudden you just, you end up, oh my gosh, okay, that's what was wrong with me. I wasn't, I'm just not hungry. I don't know why. So it could be the body literally focused on other things. Could be the body focused on repairing and rebuilding just other things. It's not interested. Digestion takes a lot of energy. And so when your body's focused so much on digestion, it can't focus so much on

other things. Although I'm oversimplifying that, of course. So there's lots of reasons. And then there are reasons why you are extra hungry, right? You did a workout a couple of days ago, your body's working hard to repair and rebuild. There's a variety of reasons you're just been much more active, you're higher stress. This is why if you are extra hungry, you want to be like, okay, what's going on? Am I specifically craving carbs and sugar? Do I need to just drink more water? Right? Am I actually hungry or am I craving? Am I craving salty foods? Do I need to bump up my good fats? I've eaten all this nutrient rich food to satisfaction each day. If I'm hungry in the evening, perhaps that's a sign my weight is about to drop. So really assessing your situation. Oh, I'm extra hungry today because I'm tired, right? I'm craving

carbs and sugar today because I didn't get a good sleep last night. Or if it's that you're not hungry, this is where you still want to have those token amounts, like I said, because it could be something going on where you're not really recognizing you're hungry. And then when you have those token bites, it at least reinforces that routine that the body loves. And it just could be that you're starting to feel more calm around food as well, that you just don't have that same kind of hunger because you were literally starving and depriving yourself before, or you're meeting your body's needs and your body's quite content and happy with that, right? Which makes sense when you're eating six times a day and you're eating enough food to feel satisfied. So, uh, all right. I see some questions. I'm struggling with really

feeling in tune with my body, trying to follow the mindfulness, but, but I'm honestly never really hungry, but I am never feeling overly full either thinking I may be missing something important mentally. So, or it just makes sense, right? Let's let's break this down. Like you're eating six times a day. Why would you feel like why would you necessarily feel really hungry at any given time? Like you are getting in tune to meeting your body's needs and your body just could be like, okay. So the thing is, is that we one of the things people don't talk about is how long first of all, we talked about this in the hunger post. One, hunger is not an immediate need for food because your body knows it's going to take you time to find food. It's going to take you time to make the food, prepare the food and

take you time to eat the food. More importantly, it's going to take you time to process and digest the food before the body stores that glycogen. And so depending on what you're eating, food can take anywhere from a half hour to like five hours or more to process and digest through your system. And so our hunger levels are based on our glycogen reserves, our body saying, okay, based on our reserves, you might want to start thinking about eating at some point. So as you get into your body's needs, you feel much more calm around food. Rather than that, you get triggered. Oh my God, I'm hungry. I'm starved.

I'm deprived. Maybe because you have been starving and depriving yourself like doing past diets, right? So it's easily get triggered. Downsizing, for example, people feel extra hungry, even though they're just eating a few bites less. They're probably not actually hungry at all, but they're mentally, they're like, oh my God, I'm not getting enough. People use words like star, I feel starved. I feel deprived. Like you're not starved and deprived eating six times a day, nutrient rich

foods, just because you're eating a few bites less than what you ate to satisfy function. You ain't really, you ain't really right. But in your mind, it can make you feel like that and really trigger you. Um, you can, you can not be hungry. And all of a sudden you, you drive by, you know, like a, uh, I don't know, a dairy queen, a big Mac, whatever you hungry and all of a sudden you drive by, you know, like a, I don't know, a Dairy Queen, a Big Mac, whatever. You see that all of a sudden like, oh, I'm hungry, triggered, right? So hunger can mean a variety of different things. It can be a great idea to go back and review those hunger posts where we talk about this. So let me read this again. I'm struggling with really feeling into with my body. So if you can define what are you struggling with, right? Struggle is such a big blanket word. Like what, what are you having

a hard time with actually taking the time? Sometimes people just don't take the time. They have it in their head that their body's not communicating with them. So they don't actually really take the time to listen and get out of your head about it. Feel it in your belly. Everyone, you're not broken. Everyone is in tune. Everyone is born in tune. It's that instinct. It's that intuition. That's not something that's broken in you. There's nothing wrong with you. It could just be that you are so used to disconnecting and ignoring your body's cues. It's just going to take longer for you to become in tune to those cues. It could be that the cues you are looking for are other people's cues and yours are more nuanced

than that. And you have to be open to your own cues. Trying to follow the mindfulness, but I'm honestly never really hungry, but I'm never feeling overly full either. So that's okay. Like that doesn't just because you're, it would make sense that you are never really hungry and it would make sense that you're never feeling overly full because you are being, if you are being mindful about how much you are consuming, then you shouldn't be feeling full when the whole program for the last five weeks had been focused on eating to feel satisfied and eating to feel like you've had enough. And then with downsides feeling slightly unsatisfied, right? Now, here's the question. Is your body changing? Is your weight dropping? Because the program is designed to meet

the body's needs, right? Like we don't want anyone feeling like they're starved and we don't necessarily want anyone feeling like they're necessarily overly hungry either, right? And it could be if you're it could be again, your portion sizes, you could just be looking at your portion sizes thinking, Oh, well, this isn't a lot when it's more than enough for you. It's just a lot less than what you're seeing out there or what you're being served at a restaurant or what you're used to at the end of the day too, right? I'm finding that I'm always starving in the morning. Okay, so I think we need to really be mindful of the language. People who are seriously food deprived are starving. People who don't have access to food are people who are really starving.

If you ate yesterday, you're not starving today. No matter how hungry you are, you are not starved. I think we really need to put some weight on this word. I don't mind that you used it. Obviously, I know what you mean. But I think this is for everybody. I think we need to really be mindful of the words. We are listening to the words that we are using. Nobody following this Libby method is starved. I'll tell you why. Because every single person has a fridge full of food. Chances are a cupboard full of food. They have access to food and they've eaten sometime between yesterday and today. So no one, nobody is actually starved. Now, this is why you may feel starved, which is really important that

you start changing the language that you are using because your association to starvation, what you see, what you think, what you feel it is, that can feel very real. So I'm not saying you don't feel starved. What I'm saying is you are not starved. So we need to be mindful of describing how we actually feel. Like I'm finding that I'm always hungry in the morning and eat all my food where so see what I'm saying I hungry in the morning or eat all my food. Whereas by dinner, I'm not all that hungry and can easily leave food. So this makes it feel more calm when you're having this conversation. There's not really much of a contrast here when you say I'm really hungry in the morning, but by the time I get to

the evening, I'm not all that hungry at all. So thank you for using that as example, because this is a universal message for everybody. But I want to get back to what you're actually saying. So really hungry in the morning is such a great sign. That's a great sign that you're broke the fast. Your body's like, let's go. Let's go. Sometimes people are afraid of that hunger. And that's why you may be associating with like, oh my God, I'm starving. Is it that you're actually starving? Or is your body just being very clear about saying, hey, let's go. Hey, let's go. We're up. Let's go. Let's get some food into us, right? I'm ready. Increased hunger can actually be a sign that your metabolism is increasing, which is brilliant and amazing and

everything that you want. And it makes sense that by the end of the day, you're not really all that hungry because we are getting to the point again, where eating so often throughout the day is not necessary. It's not really normal. Again, there's a rhyme and a reason. So don't stop doing it. This is an excuse to skip meals and snacks. You definitely don't want to do that. But by the end of the program, when we are eating tuned to our body's needs, you have the option of choosing, I'm not saying skipping, choosing to not have dinner if you're not hungry for it. It would make sense if you've eaten more than enough throughout the day that come dinner time, you're not hungry for a bigger meal.

Your dinner meal of all your meals should really be the smallest of the day. Why on earth would you need to eat a large meal when you're not being active, when your body's pumping melatonin through your system to wind your body down, to set the tone for a nice deep sleep? Would you eat a larger meal that's going to like cause your digestive system to have to work hard when your body's trying to wind you down? And we know this chemically, right? Our cortisol levels are starting to come down as our melatonin levels rise, like this is something chemically that's happening. And yet we choose to eat these large meals later in the evening that make our body work extra hard to process and digest food we don't actually even need, right? So it is normal to not be hungry at all for dinner. But what men not eat dinner, miss out on dinner. Oh my God, who is this girl telling people that they

can't have dinner, shouldn't have dinner. I'm not saying you can't have it. I'm not saying you shouldn't have it. I'm just saying that it would make sense that as you start to get in tune to your body's needs, you're noticing you're not really all that hungry for dinner, right? It's interesting because the shit that I can say in here is not shit I could say out there in the real world, or people would take the little bits and pieces I say and just, oh my gosh, they would just like pick it apart. But what I know you are doing is eating good nutrient rich foods, you're making an effort to be in tune to your body's needs, we're losing weight in all the

healthiest ways. And forcing yourself to eat dinner when you're not even hungry for it's not necessarily healthy, you know. New year, new me, season is here. And honestly honestly we're already over it enter felix the health care company helping canadians take a different approach to weight loss this year weight loss is more than just diet and exercise it can be about tackling genetics hormones metabolism felix gets it they connect you with licensed health care practitioners online who'll create a personalized treatment plan that pairs your healthy lifestyle with a little help and a little extra support. Start your visit today at felix.ca.

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Peloton. Visit Peloton at onepeloton.ca. I am lost. I'm not doing well. This time around is super hard for me, not just in the right frame of mind this time around. I'm just not in a happy place. I'm so disappointed in myself. Okay, so I see that we have a lot of members sharing their thoughts and giving you some wise words. So understand that life is going to happen. There's never a good time to try to lose weight. If not now, then when? Truly, there's never a good time. You're always going to have moments that, you know, it makes this very

difficult. I just want to reframe things for you that when you are feeling the way that you are feeling, you have to prioritize yourself. You got to make space for you to take care of yourself. Eating and making good nutrient rich food choices that actually give your body the strength to give you the strength to keep going really important. Drinking water to be hydrated for clarity of mind, right? Making sure you're trying to get good sleep. So you have the strength, the clarity of mind to deal with the things that you need to do in life, right? That's like number one. Moving your body, getting out there and exercising has been known to help with depression. It's been known to, you know, be a game changer when it comes to how you're feeling, not just physically, but mentally, managing your stress, deep breathing techniques, calming down your vagus nerve. Even the four mindful questions when you're eating help bring you in the moment. You need to be in the moment when dealing with anything that you're dealing with to make the right decisions for you. And so I love that you're here today and I love that you're recognizing

where you're at. So you so you feel a little lost, you probably feel lost in your life right now. Right? I'm not doing well, that's okay. You're still here. It's this is why I break down the program into 91 day increments. So it's not just one big long, like some people look at as a one big long continuation and reality it is. But breaking it down in increments, 91 day digestible bits really allows you to be in the moment of your life and to really see what you are dealing with. It's like seasons. We run the program fall, winter, spring. So there are seasons to your life and there are seasons of your life. You will have seasons of your life and there are seasons of your life. You will have seasons of your life where everything is amazing and you are happy and it is wonderful. And then

you will have seasons of your life that are crushing and just terrifying and make you feel lost and where everything feels really hard. And that's just how life is. And so this maybe is a season that's particularly difficult for you. And keep that in mind. So the fact that you've shown up today, the fact that you recognize a lot of people just keep plowing through and don't even recognize where they're at and how they're feeling. And the fact that you recognize where you're at and how you're feeling is huge. That you should be really proud of. And it's not, and that's where you need to be like, okay, this is where I'm at right now. So let's show myself some grace, right? Let's, let's give, let's, let's have some patience here. Let's maybe reframe and take some pressure off myself and just

be really proud of the fact that I'm here right now. Now, this can be a whole program. This could be a whole year. This was my whole last couple of years, y'all. This is my whole last couple of years. Felt like nothing I did was good enough, completely lost. In fact, I shared not too long ago that there was a moment with Tony about a month ago, could be two for all I know right now. I was in my bathroom and I had a moment where I was able to reflect on the last couple years of my life. And I was like, whoa, whoa, in contrast to where I am now. And I came out of the bathroom.

I said to Tony, I don't think I handled the last year very well. And he said, no, you didn't. You didn't. Did I do the best I could? Yes. Did I do it well? Nope. Am I really proud of myself today? To the point I could almost be very teary eyed. Am I proud of myself today that I made made it through, made it through, not did well. You know what I mean? Just made it through. Man, I was thinking of times where I once, I was not doing well. It was shortly after the kid's dad died and I went to a golf tournament and I drank so much. I don't remember anything

past the ninth hole. And then I think I much. I don't remember anything past the ninth hole. And then I think I remember, I don't know how Tony got me home. And then I remember just crying and crying and crying. And I was probably like a really, probably one of my lowest moments, like it's bringing up back the feels you can tell is making me emotional. I was a hot fucking mess. And maybe you feel like you are lost, that you are a mess, that life is just shit right now. But I love for you that you see this and you recognize this because sometimes you can't see the forest from the trees. And if you can take a step back and be like, okay, just being here is enough. So the reason why I'm saying this is the disappointment part you've added in here. What you can be disappointed in is that this is where you're at in your life. You want more for yourself. This is maybe beyond your control.

You can be disappointed at the situation without being disappointed at yourself. Now, with all of this said, in wrapping yourself in a big hug, right? And taking a moment is what, what can you do? So the living method is more than just what can you do to lose weight? Because everything you can do to get through this moment is going to lead you to being able to reach your goals, any goals that you have in life. So what can you do? What can you do? Maybe start journaling your feelings. Okay. Yes. We're using the living method app. You know, maybe you're using our journal and you're tracking your foods, whatever, but start maybe getting into your feels and how

your feels try to define what it is that's going on. Is it emotional? Is it behavioral? Like what, what is happening with you? Remember we had that cognitive behavioral therapy model with Dr. Beverly David, who's going to be back by the way, the next couple of weeks to talk about exactly this. How do you keep going when things get hard? So the feeling of disappointment, I think is probably misplaced, or maybe you feel like you've been here before you're so close and that something happens in your life, or you feel like there's always something getting in your way, right? The fact that you are here today, you should be nothing short of proud of yourself. It's not an easy thing to continue to show up in a, with a process like this and to put it out there, right. To put it out there and put it down in words. So, so I would,

I would, um, you know, first of all, I'm sending you some love. Um, but I would, I would, uh, just take some time and be like, what do I need? And reframe your why, your why for this program? I might, you know, I could say maybe it's not time to focus on your weight, but there's never a good time to focus on your weight. And why not focus on your weight? Because all the things you're doing to focus on your weight are the things you should be doing anyway to make sure that you're as healthy as possible. But maybe reframe your why for the next couple of weeks. Your why is to just keep going every day. Your why is to create some space for yourself, to force yourself maybe to do the things that

you need to do to get through your day, the bare minimums, eat some food, drink some water, get some rest, even if it's just a little bit for yourself, even if you could just do some of the things, that's enough. That's enough. That's enough. Good morning. Heading to yoga meditation retreat for five days on salt spring. Oh, nice. So excited to go and continue to eat meditation retreat for five days on salt spring. Oh,

nice. So excited to go and continue to eat well and take a break from the scale. I'm happy at my weight and dialed into mindfulness. Well, that's a whole vibe. I love that. That's great. I love that. Have the best time. My goodness. Have the best time. My issue at night is wanting to snack. I'm finding a glass of milk helps with that. Okay. So sure. Have the glass of milk, but what is the issue? Because it's, it's normal to be hungry in the evening, right before your weight drops. So there's that. Um, what is it that you're hungry? Are you making sure that you're eating, you know, nutrient rich foods throughout the day? Are you drinking enough water? Is it actually hunger? Or is it craving? Is it habits? Right? So what we have to do in order to break habits sometimes, or especially if you keep indulging in something is it's the dopamine hit. That's what we're indulging in that dopamine hit. And we have to sit in

uncomfortableness and just not do it in order. And when the more you do that, the more that that need for that dopamine hit will dissipate. And it's the only way. So in a sense, I love it. Yes, it's better than eating something, but you're also still feeding into that dopamine hit. Maybe it's not a snack snack, and it's milk. So it's maybe a better alternative. But it's still feeding into that, in a sense, right? So make sure you are maybe this means that you are maybe need to add those little heavier carbs at dinner, if you feel like you need a little something a little bit more, make sure you're getting that protein and fat that's that sustaining energy. Again, I'm not saying there's anything wrong with having that

milk at the end of the day. But I'm just being mindful of the fact that you know, sometimes it's out of habit. Sometimes it's out of need, You actually are hungry and need. Sometimes it's out of cravings. Sometimes it's out of habit. So what is the hard thing that you're having with the snacking? We don't just want to replace it with something else. So what I would say to you is try to figure out what you're having, why that's happening. It could be like, for example, you're feeling unsatisfied if you're just forcing yourself to eat salads every day as the temperatures are starting to drop. You want something heavier. You want something heartier, right? It could be if you're craving sugar and you want something sweet that you are not, because milk has sugar

in it too, right? I'm not vilifying milk at all. But it could be that you're not drinking as much water because it's cold and it's not appealing. So then you may be a little bit craving a little sugar a little bit. So try to define that. Finding when I'm on a stretch of shifts for work, I am the most consistent. I pack my six meals and snacks. I can't straight. Yeah, that routine, right? I struggle most of my days off. I go hours without eating and then I'm starving, eating my face off. So on those, so yeah, I hear you, right? Try setting alarms and timers and set your intentions on days that maybe you're not as routine. The body loves routine, right? And the chance that you're probably sidetracked or distracted or whatever. It could be that you're really not all that hungry and then you are paying attention to that.

Maybe you're noticing that you're not all that hungry. So this isn't necessarily a bad thing. And then you could be noticing that what you're viewing as starvation is just your body being very clear. Like if you are still following the food plan, but you're like, if you're skipping meals and snacks, obviously that's problematic.

You don't want to do that because that's creating holes in your foundation. And that will become really important as we actually start making other changes. You don't want to skip those meals and snacks. It could just be that you're noticing without that routine, you really aren't really all that hungry. And you know, if you are choosing to have small token amounts, so you're not eating larger portions, you are in your in your surrounding is more quiet, meaning you're not distracted on that routine, that you're actually able to notice that you are when you're feeling hungry. Watch that when you're if you're extra hungry that you and ask those four questions that you also are not feeling satisfied quite quickly, right? So this might not be a bad thing per se, just might be actually you paying

attention and noticing the difference between when you have a really busy structured day, when you have a less busy structured day that you're, you maybe you don't have much of an appetite, right? Definitely don't skip meals and snacks. But that that could just be you tuning into that as well. Let's see, let me scroll down, see if I can get some other questions here. I have not had bread in 40 days, but yesterday I ate a small portion of stuffing. My stomach was so bloated and sore that evening. Yeah. So I'll tell you a story of someone in maintenance.

I've told this so many times, but I think it's brilliant. I had someone reach out and say something similar. I had a hoagie. A hoagie is like a sandwich with bread and I ate it and I felt awful. When am I going to be able to eat normal again and feel good? And this is someone who had lost their weight. Then they were looking for the maintaining their weight. And what I said to them is that hoagie always made you feel this bread that you ate always made you feel like that. This isn't that the living method

made you sensitive to bread. You always felt like that when you ate the bread, but chances are you probably just felt bloated and blech a lot of the time that you didn't really notice. With the living method, you get to feel what it feels like to feel good. And then in contrast, when you have foods, you recognize some of them don't make you feel good. And this is contrast, when you have foods, you recognize some of them don't make you feel good. And this is why sometimes it's good to have the thing because you actually realize, oh, here I was perhaps missing bread, fantasizing about bread. Then I had it and I realized, oh, that didn't actually make me feel so good. Right? Which is, this is a good thing to learn. So it doesn't mean that you can't have bread. It doesn't mean you can't have foods that you love, but don't be surprised at the foods

that you are loving and missing when you have them. One, don't give you the effect that you thought that they would. And then also that don't be surprised that they don't make me feel great either. Cause you'll actually get paying attention and in tune to that. So now, you know, right now, you know, which is actually really cool. So then when you see bread, now you know, which is actually really cool. So then when you see bread, now you've made a new association to bread. Your association before was bread. Ooh, love bread, love bread. They can't stop eating bread, need bread, need bread.

Now you're starting to make that connection of like the reality of bread is, oh yeah, no, it doesn't make me feel great. Now you may still have to eat it a couple of pieces if they put it down at your table and they give you a bread basket or whatever. You might have a couple of pieces. But eventually, you'll realize, oh, it doesn't make me feel good. I'm that way with pasta and bread. I don't eat a lot of it because the minute I do, I get bloated. Now, could I try gluten?

I probably could. Sourdough a little better. Yes, when I do eat bread, I try to eat sourdough bread. But for the most part, I've eaten it enough in my life at 51 years old to know that every time, now wine is a harder lesson to learn. Every time I drink wine, I feel like shit, but man, I love wine. But yeah, you know, I've just learned bread and pasta, they don't make me feel really great. So I reserve pasta for those times where I really, really want, really, really want that

pasta. I had a good cry this morning. So much loss this summer. Yeah, it's good to have a good cry. Sometimes we don't allow ourselves to feel the feelings. So we trash ourselves in other ways to validate how we feel. We want to physically feel how we feel mentally and we feel broken, right? We feel defeated. We want to physically feel how we feel mentally and we feel broken, right? We feel

defeated. We feel disappointed. We feel all of these feels. And sometimes I think because we don't cry, we don't validate our feels. I have my daughter, obviously, they're still sad over their dad. And it was just Thanksgiving. And the day after my one daughter was just crying and crying and crying. In one sense, she felt really guilty because she hasn't cried as much about her dad. And then on the other hand, she cried because she feels guilty that she's upset because she feels guilty that she's crying. And she kept apologizing. And I'm like, stop apologizing.

You don't have to apologize. Why are you apologizing about how you feel right now? And we do. We apologize for being emotional, right? We apologize. We think it's hardship on other people. I think it's cathartic. I cry all the time. I feel like I cry every day. I think sometimes I do. I cry a lot for a variety of reasons. I cried on Dragon's Den. Do you guys watch that? I cried there. I cried so many times. The producer of Dragon's Den, Molly,

she actually came to our little watch party, which was so sweet. I was like, you cried a lot. I'm like, yeah, it was very emotional for me. I cry on here a lot. You guys have seen me cry. I think crying is very cathartic. I think people don't cry enough. I think people have come to utilize food because they're trying not to feel their emotions because emotions are hard to feel. But I'm a walk through the fire girl. I don't try to hold it in. I'm just like, I'm just like, let it all out, which I think is good for the soul. I think it's really good for the soul. Evenings are a struggle, right? You take medication for ADHD, but by the evening it's worn off.

So definitely dopamine hunting. Yeah, right? Definitely dopamine hunting for sure. Thank you, Marilyn. That's so kind to say. Marilyn's saying some nice words. Oh, thank you. Lucky to be in your group and working through the growing.

Sending you hugs. Thank you. I am lucky that I get to show up every day with our beautiful, our beautiful community. I've learned a lot about community. It was really important to me to create a safe space. I think because a lot in my life, I didn't feel safe. I didn't grow up with like a lot of friends. I've had some issues with friends in the past and I felt like I was never really the cool person, always on the outside, always working, always kind of, I don't know. Other people that know me were like, oh, you were so cool. That's not how I viewed myself at all. And I've always wanted a sense of inclusivity and

belonging and a place where the world is. I've always had the sense that the world is hard enough and I wanted to create a space where I knew weight loss is hard enough without having to deal with the world and everything going on. I wanted to create a space where I knew weight loss is hard enough without having to deal with the world and everything going on. I wanted to create a really safe space for people to ask questions and not feel like dumb or not feel like they're asking a stupid question. I ask a million questions, a million different ways. But then once I get it, I get it, right? Sometimes I'm slow to learn things, but then when I learn them, I become the best at them. And that's my own true learning process. And I'm very emotional. I wear my heart on the sleeve.

I you know, when someone asked me, Oh, how are you doing today? I will tell them actually, and forget, it's probably just a formality. But I think what we've what we've created, and people told me it would be impossible. I now realize that the people who told me it would be possible to create a space like our community are the people who don't necessarily belong in the community, who ended up outside of the community when I see them are quite hateful people. Just, I don't know. There's certain things that people say that I'm just like, I don't know what your soul

is like inside if you are, you know, if you can't see things from that, from a different perspective, like everyone's entitled to have their opinion. I absolutely believe in that wholeheartedly. And sometimes we, but it's the ability to see, to put yourself in other people's shoes and see things from all sides. But our community, back to our community, it is just such a blessing to be able to work in an environment that like ours with our incredible community. The reason why I'm talking about this is we had a member, Jason. You might know Jason. He's been in some of our ads. I had him on my spill the tea segment a few groups back. And Jason talked about how he was like an app guy. He was just doing the app. And then he started popping into the Facebook support group and started to see the comments,

started to see the shares, started to see the thoughts and the feelings. And they started to feel not alone in his journey and started to feel more supported just by reading what other people were writing and connecting with other people in a way even that's nonverbal. Now, he's a very verbal member of our community, and I love seeing when he pops up in the Facebook group. But if you have not been participating, and maybe you are struggling, you're feeling alone, you're feeling lost, you're feeling those things,

maybe being part of the community a little bit more, being more involved. Maybe it's setting your start slow, setting your own intention on the check-in video. Maybe it's just sharing how you're feeling. Maybe it's setting your start slow, setting your own intention on the check-in video. Maybe it's just sharing how you're feeling. Maybe it's asking a few questions. Even if you already kind of know the answer, but that's your way of being involved. I'm not saying that you have to get in big, long conversations with people.

They can make you feel more connected to your own journey. Statistics show that when you try to lose weight with a friend, with a loved one, in a supportive environment, within a community, you are more likely to be successful. And so if you are feeling like you're struggling or you're lost or, you know, disconnected, connecting with the community might be the way that you need to go. So just my thoughts on that. But thank you. Thank you all for, you know, showing up every day and talking about the thing that I love. I could lock, I could honestly talk about this all day, every day, which is why I still haven't stuck to

my half hour, um, timeline. Like I said, I was going to do every day. So I'm going to go, uh, it's the weekend tomorrow. Please don't stress about the weekend, but make a plan for yourself, make a plan for yourself. You're. You want to keep your weekends together. Weight loss is based on momentum. You will find moving forward, even though you have a few bites of bits, when the scale is ready to move, it's going to move. You'll come to realize that. So any little bit you can do to keep your weekends together and try to stay on plan

the best you possibly can will add up, meaning don't blow off your whole day, whole weekend just because of a few bites of bits. We have a great science post tomorrow. It's issues with digestion, relevant to the conversation that we had this week. If you feel like digestive issues, food sensitivities, or something that you're dealing with, all of the science posts have been great. If you haven't been keeping up with them, I highly suggest you do. Tomorrow, we're going to roll out some more recipes. You're going to be able to eat some more of the team. Otherwise, keeping things quiet around the group. A great

opportunity to get caught up though. Ask any questions that you have. I think the team works up till about three o'clock in the afternoon or so. And then on Sunday, rolling out the guidelines for week six of the program. Downsizing again. Yay! Have an amazing day, everyone. I'll check in. I'll check in tomorrow. I'll see you then. Bye. Remember, if I didn't get to your questions, just pop it over the question of the day page. Did they fix that issue with people asking questions? Tony? Not yet. All right. The team will come in and answer if you guys got any questions. You can't post them on the other post. Just post them here. Have a great day. Have a great weekend. Bye. Whether you're in your running era, Pilates era, or yoga era,

dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca.