The Livy Method Podcast - Livy Method Day 43 - Fall 2024

Episode Date: October 21, 2024

Gina Livy's Facebook Lives from The Livy Method Fall 2024 Support Group hosted on Facebook. This is a recording of the Day 43, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:We’ve reached the midway point of The Program - are you going to make it to the end?Can minimizing alcohol intake be beneficial for weight loss?What the Menopause Add-On group will look likeTake some time to take stock of where you’re at and assess what you need to keep showing upIt’s still normal for the scale not to moveDownsizing one last time - it’s time to be all inHow weight loss on The Livy Method hits differentHow the weekly tweaks help to fast-track the weight loss processAre bits and bites creeping in? Time to reassess your ‘Why’ and the bigger pictureGetting to a place where you can enjoy indulging without punishing yourself afterwardsHow using your energy creates more energyIt’s not just about losing weight - it’s what you’re learning about yourself along the wayIt’s not the candy on Halloween - it’s having candy every dayWhy it’s important to meet yourself where you’re at and not get stuck on what you did last timeHow to work through feeling like you’re behind - you are exactly where you need to beThe difference between diet fatigue and life fatigue - how to define what you’re struggling withTo 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,

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Here we are, day 43 of the program. So officially at the midway point, are you going to make it to the end? Are you going to make it to the end? Are you going to follow through? Are you going to finish? Are you going to be a success story? How are you feeling about that? Of course, it's also a Monday. Sometimes we roll in after a Monday, maybe indulging in the weekend or like, I don't know. I don't know. Maybe you're just hanging on by the skin of your teeth. Halfway point of the program, momentum is everything. Weight loss is truly based on momentum, not what you're doing the day before. It's the days and the weeks leading up, too. Although the force is strong with the Libby Method, at this point in the program,

because you've spent so much time doing the things, your hard work and efforts have added up, you'll start hearing people say things like, wow, I totally indulged this weekend, and yet my weight was still down. Because once your body goes into that quote unquote detox mode, chances are it's going to follow through on that even if you're here's when I went to sushi on Saturday and I'm still down 0.4 pounds so proud. This is why the little things that you can do to keep your shit together on the weekend add up and make a big difference. And what you don't want to do is blow off the whole day or your whole weekend because of a few bites of bits, right? Now, would the scale be down more? Yeah. Is the plan today, and chances are your weight will be down even further tomorrow. So it's really hard to mess up all the hard work that you've been putting in.

As long as you keep showing up, you can't mess it up. I saw comments before I popped into the group. Someone was talking about alcohol. So I want to talk about alcohol for a second. They asked, you know, have you had any experience basically minimizing alcohol and that being beneficial? So minimizing your alcohol intake can be beneficial for a variety of reasons because alcohol can mess with your hormones, especially if you're in that perimenopause, menopause phase. It can mess with your sleep as well. It can mess with your cravings. You're less likely to not give in to the Halloween candy, for example, that you have stored in your bedroom, Tony, that you keep going into. but alcohol really can make a big difference for some people really messes with their stomach and their digestive uh digestive digestive system as well so taking out alcohol you don't need to

take out alcohol a lot of people are really surprised when they take out alcohol that it doesn't make much of a difference but for some people it can definitely be a game changer for sure i know personally i have chosen to chosen to minimize my alcohol intake. I think I'm about five weeks in now. I do this every now and then because it really messes with my sleep. It makes my face all puffy. It makes my digestive system just feel off. Even just one night of having a few drinks, I think I feel it for like, they say it takes about five days for your body to recover. Not to mention alcohol really is what makes you all warm and fuzzy is the fact that it's pretty much poisoning your brain, right? I have found giving up alcohol

good for my mental health. Another great reason, Holly, same, same. It doesn't matter whether I drink the whole bottle or just have one glass. There's this feeling that I feel the next day where I feel slightly like depressed. I, I, I just kind of wake up and I'm just like, ah, I did a dumb thing, dumb ass thing this morning. I signed up for the menopause add on and you paid for it three times. I must really want to get into this group desperately. Just reach out to our customer service. They'll refund that. They'll refund that for you. No worries. So today's the day you can sign up for our menopause add-on. I'm excited about it. I've done a lot of work on it.

There's a lot we can really dive into in terms of this topic specific to weight loss. So on tomorrow, Dr. Alinka Trejo is going to join us. She's going to talk about hormones 101, just what hormones are, all the different hormones involved when you're trying to lose weight. I know Dr. Paul touched on this last week. And then she's going to come back on Thursday and we're going to talk about perimenopause, menopause, and postmenopause specifically when it comes to hormones affecting your weight loss journey. The menopause add-on, so it's not a program. It's not a guided program and process. I won't be checking it. There'll be posts every day, informative posts, but I won't be checking in every day.

I'm not going live every day. It's not a Q&A type of format, but it is a place for all of us to kind of get together and talk about this. There'll be lots of informative posts on how to level up the living method and your efforts that you're putting into this program. I'm like really simple things like, you know, if you're going to have program. I'm like really simple things like, you know, if you're going to have fruit, what kind of, what's the best kind of fruit to have when you're on menopause? Why are leafy greens important when you're dealing with hormonal issues? Why it's important to be hydrated, all those types of things. We're going to really dig into the food plan itself and the changes that you're making each week, but we're also going to

just really, really indulge in leveling up the conversation all around. We have a variety of different topics that we're going to be digging into and a variety of different guests that are going to be joining us as well. So if you're interested in that, you can head over to our website, GinaLibby.com. You can always wait until the conversation that we have on Thursday with Dr. Alinka too. You might get a lot out of that conversation and feel like I'm good. I'm good. Or you might feel like, okay, let me, I want to really, you know, really get into this and see what I can do to really maximize my efforts here. Lots of people asking if it's for anyone in postmenopause. So, so I think it's still a relevant conversation. We're going to touch on that on Thursday. I mean,

if you're well past that, you feel fantastic and your weight is moving and grooving. I mean, you're probably good. I just know for me, for example, that the last like five years of my life, I've been obviously dealing with a lot of hormonal issues that I just blew off as stress. Now, stress probably made it worse than that. And now the more I'm, you know, really kind of like looking back, I'm like, oh, maybe that's why my, I had frozen shoulder or why my vertigo was so bad. So I think it's helpful to be informed of, you know, whether what you're going to be going through, what you are going through or what you went through. But anyway, if you have any more questions about it, you can reach out to our customer support over on our website, GinaLivie.com and find more information. Now, before I move on from that topic, the reason why we are doing the menopause add-on is that we are taking this

conversation out of the group, because I know there's a lot of people who are listening right now who this isn't a relevant conversation. And we could literally talk all day every day about it. So we're just going to create a space that we can that like I said, we can really dive into it there. Before I started this conversation today, if you can't tell I'm really hyped up for where we're at in the program. I started talking about how we are halfway through the program. So today we have that midway motivation post in the group. So if you're a returning member, share some words of wisdom. You know what it's like. We're in the messy middle.

It can be really feely. For a lot of people, this is the longest they've ever done a diet. We get that a lot around here. I truly believe the right words said at the right time can be a game changer. It makes all the difference between someone following through and being here at the end and someone just bailing today. Right? So if you are in need of motivation, make sure you check out that post as well.

Although, like I said on the check-in this morning, no shortage of inspiration around here. Jackie LaPereau is our member spotlight today, down 53 pounds. And then we're going to be talking to Stacey Naiman. Sorry, she's down 100 pounds. So I mean, come on. No shortage of inspiration around here. But let's talk about halfway through the program. I always do this on Monday. Take stock of where you're at. Assess what you need to keep showing up, to keep moving forward, to keep putting one foot in front of the other, to continue to make the changes that you need to make so that you are really happy

with the results that you see at the end of the program. I'm in the messy middle. Right? Yeah, this is the, yes, this is super hard. It's hard. Let's just say it's hard. It's hard. It's hard to continue to show up when life doesn't make it easy. It's hard to create new habits. It's hard not to fall back into old habits. It's hard not to feel tired when you've been trying to lose weight for 20 years. It's hard not to want to give into quick fixes that gave you that immediate payoff. It's hard if you know that you are dealing with issues that are getting in the way. It's hard to juggle all the things that you need to do. But is it worth it? It is so worth it to follow through

and put this weight loss journey behind you. And I just want to remind you the big picture right now. That's the goal. It's not just losing your weight. It's doing it in a way that you get to move on and live your life without having to put this kind of time and energy and money into trying to lose weight, right? To really and to do it in a way that's not just healthy for your body physically, but also healthy for your mind as well. Good morning, I'm down 10 pounds, six ounces, it's working. Yes. Even if the scale isn't moving yet, it's still working. I know some of you are hating me for saying that it's still normal for the scale not to move. Week six, week seven, I start to get nervous, not nervous,

but okay, this is where I say, there's got to be something else going on. And that's why we had that conversation with Dr. Paul last week. We had it in advance. We had it in advance. Now we've had people not lose any weight until week seven and then go on and lose 30, 40 pounds in the back end of the program. So don't like, don't think, oh my God, time. I know what y'all are doing, right? You got your calendars out and you, you put you like the end date and you're X and off each day. And I got to lose this much weight. And if I didn't lose it that week, then I got to lose this much this week and all of that. First of all, stop doing that if you're doing that. Um, but I know, I know that pressure, right? And sometimes people really feel the pressure. Oh my gosh. Um, I'm halfway through

this program. You know, we still have a lot of time left. We still have a lot of time left. Downsizing. Okay. Let's talk about downsizing today. This is the last time we're going to be downsizing. Remember last week you didn't die, right? You made it through. You made it through. You were just fine. Probably after the heels of our first downsizing in week four, you probably noticed a significant difference in your portions week five, right? We're going to, we're going to do it one last time. We're going to do it one last time. And so be all in with it. Make sure you're super clear out. We're not going to revisit it because what, what happens at the end of this week is people

are like, Oh, like, should I continue doing it? You know, it's working for me. Downsizing is not the be all end all. We have better tweaks coming down the pipeline. So you really want to do it this one last time, be all in with it, and then switch gears on Monday with us. We have a brand new tweak coming down the pipeline, which is really cool. Really cool. I noticed my pants need hemming. Last year. They were the correct length. Gina's math, longer pants, smaller ass. So you should be noticing at this point too, weight loss on the living method is different. It hits different. Healthy weight loss hits different than starve, deprive your fat off weight loss. You'll notice when when you those quick fixes that you did, yes,

you lost a lot in the beginning and you lost a lot in certain areas, which is not great also for the skin. There's a lot of reasons why it's not great also because you get it all back. But the Libby method, you'll notice it comes off in layers, right? So it's rather than pockets in certain areas. But if the scale isn't moving, you definitely should be noticing non-scale victories like your pants falling off, your ass. That's definitely a non-scale victory. You should definitely be noticing your body changing. A lot of people don't look for this. I will ask my clients, are you noticing your body change? And they'll be like, I don't know what you mean. What do you mean my body changed? I'm like, what do you mean? What do I mean? Are you looking in the mirror? Are you noticing your body change? Are you feeling a

difference in your clothes? And a lot of people are very resistant to looking in the mirror. And I, it's kind of like if you are looking every day that you can actually start to see that next size you shine through. I don't know how else to describe it. You can see it happening in real time if you're looking for it. So you want to make sure that you are really looking for all those signs that your hard work is paying off beyond what's happening on the scale. I love that we say, okay, I lost this. It's working based on the scale, but it's working even if you're not seeing movement on the scale. But there are other ways to see or to measure your success. To me, the scale is not a measure of success.

Actually, there's so many other ways to measure that success. Hi, Missy. Good morning. I'm on my second round now in postmenopause. The weight loss has been slow, but I'm being super consistent with the plan. So I have faith that my body will figure it out in the second half, right? Yeah, absolutely. So other diets you do, you get that quick fix hit in the beginning and then it feels like a fight, right? And gets harder as you go. And then you have to eat even less, exercise even more. It just feels like you're not getting anywhere.

With the Libby Method, you really are building that momentum. And now if you just follow the basic food plan, eventually you would get there. But the tweaks each week, so what you're doing with the tweaks each week, they help really to fast track the whole process. Like for example, downsizing helps you get even more in tune to your portions a lot quicker than if you were to just follow the basic food plan. A lot of people were noticing naturally with following the basic food plan that they were slowly starting to get more in tune to those portions and starting to feel more satisfied on less. Downsizing just as a way of fast tracking that. Downsizing also as a way of fast tracking all the feels that can come up that you need

to work. The feelings are attached to the thoughts that are highlighting all the shit that you need to work through mentally to really get to a calm place. That's going to help you to maintain and sustain your weight. So one week leads into the next leads into the next or one week builds on the next on the next on the next, right? So you're really leveling up how your body is is functioning, your health and wellness, your metabolism, all that as your weight drops. So it's really about momentum. And you get even more in tune to your body's needs. And you're constantly addressing your body's needs. So your body no longer feels the need to store fat. And then it's just a matter really of getting the body's attention with the tweaks each week

and supporting it in its needs. So there's a lot of things that get in the way of your body focusing on fat loss, like stress, like lack of sleep, like, you know, a variety of things that get in the way of your body focusing on fat loss, like stress, like lack of sleep, like, you know, a variety of other things that we need to do. So this is why we're creating that routine with the living method. So we address the body's needs, help the body specifically focus on fat loss with the tweaks and then support the body and its needs by being consistent, consistently showing up and giving the body enough time to actually make change at the end of the day. Seven weeks, sorry, six weeks is really not a lot of time. It's amazing what you can do in the time that we have, but it also isn't a lot of time either at the end of the day. One of the reasons why I structured the program in 12 week increments is it takes

about 12 weeks to make real change in the body. The thing that's different than other diets as well is that you're not just starving and depriving and forcing the body to earn fat, you're giving it all these resources to facilitate change. So all the things you are doing are adding up and making a big difference and actually changing, you're changing, you're changing physically, you're changing mentally, we are rewiring how the body has come to function physically and rewiring how your brain has come to function physically and rewiring how your brain has come to function mentally as well, which is really cool. So a lot of people come into the program expecting all the hype in the front end in the first few weeks of the program, just like other diets, right? Oh, you're motivated, you're going to see that quick loss and whatever, where

that's not really although people do see movement in the beginning, most people within the first three weeks of the program. It's really the back end of the program that you should shift those expectations, where you're expecting to have in the front and you really had no business expecting that probably because your body was all broken down, you're coming in out of tune, whatever, right? You got to shift those expectations to the back end of the program where you've really built up that momentum, you've built up your body, you built, do you know what I mean? Rather than the front end. Downsizing six program, dialing,

dialing getting in so that it's okay to be hungry. Not that scary. And it's okay to leave food on your plate. Huge mental blocks that I'm saying starting to crack through. Yeah. Right. Six program. So it's great what we bring up in downsizing for a week. Right. And then the feels I brought up for a week, it's great. All the things that we work through for 12 weeks, but you know, some of you are talking like years and years and years and years and years and years and years of shit you got to address and work through, right? So when you when you do the systematic process of the living method, it's structured in a way that's very low stress on the body. So it actually really helps the body be able to actually make change and make change quite quickly. This is why the living method is designed to work. We're not fucking

around around here. We're not messing around. I know you want to lose your weight like yesterday, right? So I feel like I'm coasting this program. Hi, Melanie, just doing the bare minimum lately. That's okay. Nothing wrong with that. Listen, just coasting on the living method is doing a lot. Just coasting on the living method is doing a lot. I start each day well, but fall off by the evening. The bites of bits are creeping in. Okay, that makes sense. That's what happens. I love you. Thank you for being real and being honest and sharing because I think this is happening with a lot of people. This is why I started this conversation today with like, okay, halfway there, how you doing? Are you going to stick around? Are you going to keep showing up? Are you going to follow through? Are you going to finish or are you going to bail

halfway? Right? It's really easy to have life start creeping in. This is why, you know, we're talking midway motivation this week. This is why I also suggested that you take time to assess your why. The why that got you signed up for the program might not be the why that you're going to see this through with. So take stock today, right? Like, why are you here? Why are you continuing to show up? Why are you going to not have the bites of bits? Why are you going to not have that and sit in that uncomfortableness and choose to say no or choose differently, right? What's your motivation moving forward? What is it? Like, how do you want to feel rolling into the holidays? How do you want

to feel in January? How do you want to feel in the summer? How do you want to feel a year from now? How do you want to feel five years from now? How do you want to feel physically? How do you want to feel mentally? How do you want to feel mentally? What do you want your life to look like? What's the bigger picture? Sometimes we can't see the forest from the trees because we're in it and we're doing it and whatever, but you always got all this other stuff going on. Like take a step back and be like, okay, what's going on here? How are those bites of bits working for me? Is it helping me? Why am I having the bites of bits too? Like you can't just let it go and move on. Today's a new day. That's not it, right? Why, why am I having the bites of bits too? Like you can't just let it go and move on. Today's a new day. That's not it. Right? It's like, what's going on there? Well, I'm,

it's been cold. I may be not drinking my water. So I'm craving, or what are you, are you craving? Is it sugar? What do you, what are you biting and bitten on? Is it, is it like salty foods? Could be that your gut is stressful. You're stressed right now. You got a lot going on. Bump up your good fat, add in some omega-3. It could be if you're craving sugar that you need to get that water in because when you're not drinking enough water, you crave carbs and sugar, tend to be a bit more hungrier. So bump up the water there, right? Is it your routine? Are you being triggered? Is this time of year difficult for you? Are you dealing with something that, you know, is very triggering this time of year, right? Like what's going on in your life right now where you're just like, fuck it. I just want to eat this. I just want to eat that. Maybe you're working overtime at work. You're extra tired. You know, so, and then really go

into it and say, okay, well, I'm a grownup. What's the big fucking deal? If I want to eat the Halloween candy, if I want to have the treats, fine, I can do that. But then feel how that feels. Feel how that feels. You know how that feels, right? The thought process that goes, should I have it? Should I not? Then you have it. Then that the mental, mentally how you feel after you have it, physically how you feel. Then you don't have a great sleep. Then you wake up the next day and you're, I'll try it again. And then you start off strong and then life hits you. You get tired. End of the day, you're fucking again.

You keep repeating that. Start thinking how you feel about your weight journey, like physically, you know what I mean? And be like, okay, how do I want to feel? Right? I want to get a good night's sleep. I want to feel like I want to change my routine up. I want to lose some weight and feel fantastic.

I want to not mentally get on myself for having this and having that, which really isn't doing what I'm indulging in the bites of. It's not really bringing me joy. It's not really working for me. How would I feel if I didn't indulge in those things and my momentum added up and I got to feel really good and notice my body change and feeling proud of the changes that I'm making, right? That's more likely to keep you moving forward. There are choices that you make that keep you feel stuck. There are choices that you make that have you falling backwards. And there's choices that you can make that even by thinking about them, you can feel the forward momentum, right? So just spend some time like yes,, like, yes, in your head, but also in your

body and be like, how would I feel if I did this versus how would I feel if I do that? Like right now, if I said to you, like the having the treat versus the uncomfortableness of not having it, but also the payoff of how you're going to feel right after three days, a week, two weeks of not having it, which one feels better to you, right? And then there is that when it comes to there is some neuroscience behind this when it comes to though, that's a dopamine hit, you may be looking for that pick me up, right? It's not actually the thing that you're having the bites of bits is the pick me up with a dopamine hit. In order to kind of move past that you have to embrace feeling bored, you have to embrace feeling like the unsatisfied feeling of it. And the more you

do that, the more you're going to be able to easily resist things that really don't make you feel good. But you have to kind of sit in that uncomfortableness of like, okay, well, I want to have this, but I'm not. That's okay. I don't like I'm not going to have it. But I also don't have to be happy about yay, I made a choice. I didn't have it. You can just be like, fuck, I really want it. Like wine, wine's an easy one for me to use as an example right now, because it's what I'm dealing with. So I'm constantly in situations where wine, I went to the Justin Timberlake concert. And so we went up to the Scotiabank, there's a little restaurant out there would have been great to have some drinks. Instead, I had like a non-alcoholic, whatever.

Like I'm at a concert. I want to have some drinks. I went golfing yesterday. Nothing like having, especially when you tee off in the morning, nice having a nice Caesar when you're golfing. Because I got Tony, he's driving the car and I can crack open a Caesar. Grab a drink after golf, a nice refreshing beer. There's been so many opportunities where, you know, I've been in, I've been to some places where it was free alcohol, open bar,

and I didn't drink. And so it's still not easy to make that choice. But what I, what, what, what, what helps me in that moment is, okay, I want to drink right now. How am I going to feel tonight when I go to bed? And how am I going to feel the next day? And it's that feeling the next day that I hold on to that helps me in the moment make a decision not to drink. Like, yes, this would be fun now. But I know how I'm going to feel tomorrow. And it's not just physically how I'm going to feel. I'm also going to wake up feeling really fucking proud of myself that I didn't drink the alcohol and I'm going to feel amazing. And all of the hard work that I've been doing is going to, it's going to bring me that forward

momentum, you know, um, not an easy thing to do. Not an easy thing to do, right? Never been a drinker, always a foodie. So it's the same thing, whether it's the alcohol, it's the food, it's whatever. It's the stepping back and seeing the bigger picture. Let poking forward to next week and hoping I'll see a change. Only three pounds down so far. However, I do notice I feel much better mentally. No more brain fog. That is huge. No more brain fog is huge to me. That's all like, that's like, Oh, that's amazing. So only three pounds down. So technically six weeks in three pounds. That's amazing. I mean, if you are still here at this point and you are doing the things, even if the scale hasn't moved

for you, that is still huge. You should still be really proud of yourself. The scale is going to come. The scale is going to come, you know, the scale is going to come. After a disappointing evening Saturday that was supposed to be great, I came home and ate a bunch of lime tortilla chips. I recognized and saluted the emotions and my inner child giggled as I ate them. And I'm glad I ate them. The extra salt is causing joint inflammation. Yeah, I could do without. Made sure I drank five liters yesterday and ate healthy.

Cheers to not beating myself up over enjoying the chips. This, we want you to get to a place where you can enjoy, literally enjoy the thing and not berate yourself, stress yourself and punish yourself over it. Right. But if you keep, if you keep having these things and you're not there yet, then chances are try to minimize those things. Because this is all part of the program to getting to a place where you can enjoy these things and not and recognize, it's not going to cause you to gain weight. Is it helping you lose weight? I mean, yeah, probably not. But what you can learn by indulging in the thing, like to me, this is so worth it that you came to that like realization. And then wow wow you're at a place where you can have

that and be like okay yeah I did that today's another day move it along not going to break myself not going to punish myself that is huge that is huge that is huge that is huge new year new me season is here and 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. That's F-E-L-I-X dot C-A. 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. Work is exhausting for me sometimes. I have to work six shifts in a row and I'm on my feet all day. Don't always want to move my body or do anything on those days.

Do you have any advice? I don't know if you have an Apple Watch or if you have your phone, if you carry your phone around with you, is check the steps that you're getting in. You'd be surprised how your steps will add in if you are, you know, you're exhausted mentally, physically, like that's, I don't know that you maybe need to do anything on top of that. Although I do have a tip. I'll just read the rest. I try to just rest when I

get home and do some small tasks, but finding those days, just take it all out of me. It will slow down soon and not be quite as many shifts. So using your energy creates energy. So there are things that give you energy, right? Beyond like, so, so you're exhausted, you're tired. It's probably, yes, the physical drain, but also more so I'm going to assume the mental drain of it. And there are things that

give you energy, like going for a walk just in nature can help you de-stress and using your body will create more energy. Because a lot of times when we're tired, people are like, I'm too tired. I can't exercise and work out. Right? So moving our body, calling a friend, reading a book, there's a lot of things. There's connecting with people. There's different ways that we kind of can pump up our energy. That doesn't mean going to the gym. Doesn't mean going to the gym necessarily. If you're talking about exercise, those of us who are returning members, we've talked about the 30 squat challenge, right? We have Dr. Tam come and join us and he talked about the importance. If there's one exercise you do, it's a squat. I hear I've seen a lot of this going around social media right now, the benefits of doing a squat. They say 30 squats a day or like 30 squats, something like three times a day is like going for a walk for 45 minutes, something like that. So your big leg muscles and doing some squats, doing some squats will help

keep you mobile in life because a lot of people are like, well, I can't squat. I have a bad knee, but you got to sit your ass on the toilet. You got to sit your ass on a chair. You got to be able to get back up. There are different variations of squats that you can do as well. But I started doing squats, brushing my teeth. I do squats in my kitchen. I, you know, I always saw people like, Oh, just do squats around your house. I was like, fuck off. I'm not going to fucking do squats around my house. I'm not going to do that. I am doing squats around my house. I went golfing yesterday and before I drive the ball, as I go and get my driver out of my bag, I do some squats and you know, that can make all the difference on making all the difference and give you the most bang for your buck. Um, you know, getting down on your floor, doing some stretching and then maybe doing some pushups. Like you don't have to do a lot. You don't have to go to the gym.

You don't have to like put a gym in your house. You don't have to do any of those things. But one of the things I would definitely say is make sure you're staying on top of your water because water can make you really tired if you're dehydrated. And a lot of shift workers work in very dehydrating environments. That's a big one. Make sure you're getting in your vitamin, sorry, your omega-3s, that extra big one. Make sure you're getting in your vitamin, sorry, your omega-3s, that extra good fat, because if you're physically exhausted, mentally exhausted, you're probably pretty stressed. So get in that omega-3. Anything that you can do to facilitate that deeper sleep. So get some magnesium in before you do sleep. So you get that really well-rounded, kind of like deeper, like you're getting all the different types of sleep.

So that can really help with that. But, you know, sometimes something has to give in our lives. And it is, you know, like maybe I can't get my gym time in because I'm taking all these extra shifts. It's also just give yourself some grace. Probably my best advice here is recognize, okay, this is a lot. Give yourself some grace. Like what what can you do? Think of things that can think of things that can bring you that bring you joy, that give

you reprieve, that make you go like, oh, and do more of that. Do more of that. There has to be an end though, right? Because we can't like, there's if there actually has to be something coming where you're like, okay, it's going to slow down and not as many shifts. So what can you do when you do have lots of shifts to just to facilitate your mental health and well being and your physical health and well being a little bit? What can you do to best support yourself? That might be that, you know, it can be different from person to person to person, but those are some things, some squats, some water, some omega-3, getting in some

magnesium. But you're already doing so much, you're already doing so much just following the program as well. I don't know if that was helpful. I'm sure other people have some suggestions for you as well, but squats will give you a lot of good bang for your buck. I really indulged at Thanksgiving, ate all the leftovers. I seem to be really reactive to all the indulging was up almost 10 pounds. Yeah, my body's an overreactor too. My body's an overreactor as well. So my weight really fluctuates a lot. Back on track and have two more pounds to go until I'm back to my pre-Thanksgiving weight. Really frustrated with myself, but also learning how food affects me. Huge. This is why it's not all about being perfect.

It's not just losing the weight. I love that you posted this. It seems to be a theme today. It's not just losing the weight. It's the things that you're learning about yourself, about the choices that you're making. Like this is why I don't not have, if you are obsessing about having something, just fucking have it. Then you're going to recognize that there's a whole aftermath that comes with it. Oh, I got issues. I got to work. You know, I want something so bad. I look at it like a treat and then I berate myself for hours afterwards. Right. And then I starve myself. I punish myself. Like that's my, that's what I do. Oh shit. That's not healthy. Right. So I got some mental work to do with my associations to food and my sense of treating myself. Like we don't have cheat days. We have choose days. If you want to choose to have something, have it, or you're going to have it and, or you're going to have it and realize, okay, you had that. Okay. No big deal. Just move it along. Like, yes. Okay. You indulge in

Thanksgiving. Yes. Your weight was up. Yes. You realize it took a while for your weight to come down, but you also did the things to help your body recover from that. And that's what you're going to be doing. Once you've lost your weight, like once you've lost your weight, you're going to be living a life like you're going to spend some time in maintenance. We have a whole maintenance program. We'll talk about maintenance when the time comes, but you're just going to eventually get to a point where you wake up, look good, feel good, go about your day. Thanksgiving will come again.

You will indulge. Your weight will be up and you will know exactly what you need to do to help your weight come right back down again, right? Like that's it. That's a lot. That's, that's it. That's huge. But what you're not going to do is indulge in Thanksgiving, starve yourself, deprive yourself, punish yourself, all those things. You're just going to help your body recover. Your weight will come back down and off you go. That's it. What, what was more detrimental is when we indulge and then we starve and deprive ourselves afterwards that's like a recipe for weight gain at the end of the day so this is so huge what you're doing on the living method is not just moving the dial on the scale it's it's it's

unlearning and relearning and learning new things it's working through old habits that no longer serve you while creating and supporting new habits for yourself. It's working through your issues and associations. It's working through your beliefs, right? It's working through traumas. Some of you are working through real deep traumas. And how you associate like with food is a big part of that. And we are learning to reconnect with food in new ways, right? We're creating new associations with food.

So have that thing you're obsessed about. What you're going to realize is, oh, didn't really do anything for me. Or that was good, delicious, no big deal. Move it along, right? To me, this is so huge. This is what it takes to really lose your weight in a way that's sustainable and maintainable at the end is all of this. It's not just that.

This is why counting and weighing and measuring is such horseshit. Counting and weighing, measuring, math is never going to help you lose your weight in a sustainable way. It's just not. It's not going to, it's just not, it's just not, it's just not, it's just not, it's just not what time is it? I'm going to see if I can get through another couple of questions here. Sorry, kids, I'm going to buy the Halloween candy I don't like. So I don't do Halloween grazing. I'm into that. Hopefully no kids egg your house. We have that going on right now because we have to hide it from our kids. We have teenage kids that will literally eat all of the candy if we don't hide it, but it's not

stopping Tony from eating it. And then I've had a couple of pieces and then I sleep like shit. So let's talk about Halloween candy. It's coming up. We'll talk about Halloween again. So this is where out of sight, out of mind might help. I'm not a big on like tomfoolery and trickery, smaller plates, keep, you know, like I, you have to be, you have to be able to have it in your house and not eat it. Um, but this is where maybe putting it in a closet or packing away might be helpful, but it's not the Halloween. Remember, it's not the Halloween candy at Halloween. Now, what it can be is adding in those little bits of candy every day. So maybe reserve it for Halloween.

On Halloween, I'm going to eat the candy and then the next day I'm just going to move on from it, right? That's more the problem. It's not the Thanksgiving, like the food you eat at Thanksgiving. It's, you know, it's continuing to eat pie every day for the next week, right? It's not the candy at Halloween. It's continuing to have the little Halloween candy as you go. We also want to, so Halloween, Thanksgiving, they come around every year, right? It's not, you're not going to gain weight if you indulge every Thanksgiving, every Halloween, and you just like get right back at it. It's not going to stop you from losing your weight either.

But it is great for bringing up some feels. That's for sure. Good morning. Second program, lost 20 pounds the first round and have pretty much stayed the same weight since the last program. Okay, I've indulged in occasionally and up a pound back down.

I think this is my finally and forever weight as it seems this round is a solidifying weight. Not really losing anymore, but happy that I'm comfortable at this weight. So solidifying, people do have solidifying rounds. You lose a lot in one round and then the next round, your body does more changing than it does. So as long as your body is changing and you're noticing change happen, I'm good with that. One of the things you got to keep in mind is sometimes people get stuck on what they did last time and not really what they need to do this time. So for example, if you did the spring summer program, you were eating a lot of salads,

right? And maybe what you're doing this time is you're forcing yourself to kind of eat the exact same things that you ate last time. Or a lot of times people try to keep their portions small rather than being in tune to their portions. So you know, being that this is fall and winter program, you might find that you need heavier, heavier heartier foods you might need to add in some quinoas or rices at lunch you might want to you know rather than having salads you also might find that your portions need to be increased because your metabolism is higher maybe you've added more activity and exercise into the mix right so it's really important that you meet yourself where you are at now if you have if you're happy where you're at i love that for for you. A lot of people think, I want to lose this

much weight. And then they realize that before they reach that weight, they actually are happy with where they're at. And then they were just chasing a number because they were chasing a number. Some people on the other side of that say, oh, I only want to lose 10 pounds. And then once they lose 10 pounds, they're like, oh, I could totally go for 20 pounds. Once they lose 20, I could totally go for 40 pounds. Right? So how you, your goal weight, yes, you can have a number in mind, but to me, it's everyone I've talked to, it's about a feeling that you have. Now, if you have visible fat to lose, just because it's harder for you to get that scale moving again, who knows why, right? Could be different

environment, different situation, different, like whatever that is. This is why you really want to be like, what do I need this time around and really dig into that. If you have more weight to lose, there is no reason why you can't lose it. A lot of people settle, like think set point is this is where my body is happy, is happy. That's not what set point is about. Set point isn't where your body is happy. Set point is where your body has landed and adjusted based on its circumstances. Like your body was not happy when you're carrying 50 extra pounds. Don't kid yourself. Your body was not happy there at all, but it felt the need to adjust to that weight due to whatever variety of different reasons. So as you lose the weight, you get plateaus. That's your new set point. As you lose the weight, you have more plateaus.

That's your new set point. So whether you lose, lose a bit, plateau, lose a bit, plateau, lose a bit, plateau, lose a big chunk, have longer plateaus, lose a bit chunk, longer, longer plateaus, lose a large amount of weight, have a large, longer plateau, right? So it's sort of equal and opposite reaction. But if you're happy, I love that for you. It's really how you, no one knows what it's like to live in your body. It's really up to you, the weight that you want to be. So that happens quite a bit where people realize, I think I'm good. And I, and I've had clients that I've worked with who are like, I feel like I, this is, this is a great weight for me. I'm really happy. So then they spend time adjusting

to that, right? There's four stages to the Libvy Method. Lose your weight, solidify your weight, right? Test the waters, maintain your weight, and then you get to live the Livvy way. Go live your life. That's the last one. That's the last one. So you definitely got to put time into sustaining and maintaining your weight. But I've worked with people who after they've been living their life at their weight, they're like, you know what? Like, I feel good, but I feel like now I want to go back for more. And there's nothing wrong with that.

This is a conversation we have in maintenance all the time. People spend time in the maintenance program and they realize, okay, this is great. I feel good. But now I think I'm ready to go back and continue to lose more. Only you know. Only you will know. Only you will know. Good morning. Hi, Kim. I am pretty much behind everything. Lost myself and not following. Always trying to get back and losing the battle. My

intentions today are to smarten up and get back on board. Boy, is it freaking hard. So that's just life, right? Oh my God. Like fuck, some days I don't even know where I am. Right? And you just thought sometimes I feel like I'm so behind. I'm behind. You see my bedroom, y'all. It's like, I don't even know. The clothes are piling up. It's like, I feel like I'm behind. I'm behind. Like honestly, my room, I feel like I'm behind in work. I feel like I'm behind in spending time with my kids. I feel like I'm behind in everything. Then there like I'm behind in spending time with my kids. I feel like I'm behind in everything. Then there are times where I'm like crushing it. And I feel like I'm like the best mom in the world.

I'm like Susie Homemaker. Like this is just life. Just as life. You are not behind. You are perfect. You are showing up perfectly. You are perfectly where you are perfect. You are showing up perfectly. You are perfectly where you are. You are exactly where you need to be. That's it. Drop the mic. End of story. You are where you are and that is perfect. That's it. I know I'm not trying to, you know, say that your feelings are invalid. They

absolutely are valid. I totally know the feeling, but know, say that your feelings are invalid. They absolutely are valid. I totally know the feeling. But don't put that stress on yourself. Try not to put that stress on yourself because you're exactly where you need to be. You are where you are. Work with that. You don't need to smarten up at all. You're a smart cookie.

You know what you need to do. So let's break this down. What's going on? What's going on? If you and I are sitting down, we're chatting right now. What's going on in your life? What you got going on, right? What's going on with work? What's going on with your spouse? What's going on with your kids? What's going on in your social life with friends? What's going on with you physically? What's going on with you mentally? What's going on? Where are you at? What you need? What you need? How can we

reframe this process where you don't feel like you're behind? How can we reframe it? How can we lift some of that heaviness off of you and make you feel like, okay, I may not be a rock star this round. I may not be crushing this, but I am still here. I'm still here. The things that I'm doing are adding up. The things that I'm doing are making a difference. I'm having a hard time. Life is not easy for me right now, but I am stringing together some things, you know, I'm doing some stuff here that is making a difference. You know, I have that forward momentum. I'm showing up, right? You know, start small. Like I'm got my, start. Here's what I want you to do. I want you at the end of your day today, take some time and only think about the things that you did really

well today. And maybe they're small things, right? I smiled at somebody. I don't know. I went for a walk around the block. I got three glasses of water in. Maybe you didn't get three liters of water in, but I got three glasses of water in. Maybe not things you did well, but let's focus on things that you did. That just all the little things that add up, right? Focus on that. Sometimes we focus on the things we're not doing. It feels really heavy. Like feel the energy of that. I'm not doing this. I'm not doing that. I'm not doing this. I got to do this. Again, it just keeps you stuck. It pushes you back and it feels really heavy, including this whole program and how you're viewing it. There's one more fucking thing. That's number 11, whoever's keeping track. One more thing that you

need to do in your life. And even though all of these things are helping you, all of these things are benefiting you, it still feels like it's a lot of one more thing you need to do. So how can we turn the page on this and start looking at it in a way that, okay, I popped into the Facebook support group today. Done. Check. Watch the check-in video, did that, right? I commented, I shared how I, I, I, I owned how I was feeling huge. I put it out there into the world, right? That's like four major things that you've done today to be proactive, to show up for yourself. Those are four things that aren't an easy thing to do, right? So start looking at things that are like the things that are gonna give you that forward momentum

that might not be the things that you think they are. Maybe it's not getting the water in and eating perfectly and following the food plan and all of that, right? It's just focusing on the things that you can do in the moment right now. What kind of support can you give yourself? What can you do? What do you need, right?

That's, and I don't know. So this is for you to figure out. And that's where it spent. That's number five, spending time today, thinking about what you need, get out a pen and paper, right, right, maybe on one side, all the things that you're dealing with all things you're feeling on the other side, right, all the things that you are doing to be proactive, right, things that you aren't doing things that you are doing and things that you can do to help better support you, support you, right? I don't know if that's helping you Kim, but I'm here for you. I feel you on this. Absolutely here for you. Absolutely. I think a lot of people are feeling the same too. Like,

it's just like, there's a lot going on. This is where you start to realize, I think there's a lot going on in your life. I hope you can reflect back to see how hard it is, how hard it's been for you to lose weight because of all the shit you're dealing with at the same time you're trying to lose weight. And so a lot of times this just really brings to light like, okay, I'm trying to do all these things and life doesn't make it easy for us. And midway through the program, this is where some of that kind of excitement of the program wears off and real life really sets in. That's why there's, this is why you have to make a conscious decision. Are you going to be here at the end? Right? Are you going to, are you going

to commit to the 91 days and follow through and be here at the end, even if it doesn't, you don't do it perfectly, even if it looks messy, even if it's hard, and you don't have to do all the things, right? Are you going to follow through in each day, do as many things as you can each day that fall in line with your goals, right? Having that, making that conscious decision. But I love that you recognizing your reality first is like, that's a big step. That's a, that's a really big step.

I think I have diet fatigue. Yeah, I'm on's a really big step. I think I have diet fatigue. Yeah, you have life fatigue. You don't have diet fatigue. You have life fatigue. So let me point that out. Let's break down the living method. We get this a lot, this program, you know, program fatigue, diet fatigue. How long have you been trying to diet for?

Right? Your ass is tired. You got a long ass, tired, right? But let's break it down. You got to eat, right? You got to eat, right? And if you're going to eat, might as well make it nutrient rich foods, right? And if you got to eat and you make eat nutrient rich foods, you might as well be mindful of portions. Like being mindful of portions is something you want to do anyway. Let's say you say, fuck it. I'm not doing the program. So what are you going to do? Just eat crap? Are you just

going to not eat? Let's break it down from the beginning. So you're going to not eat long periods of time without eating. You're going to eat crap. You're going to overeat. You're going to eat junk. You're going to not exercise. You're going to not give a shit about your stress. You're not going to try to get better sleep. You're not going to prioritize yourself. You're right. Like, let's break it down. Like, let's say, okay, fuck it. What if I said to you, and I love this, by the way, Kim, thanks for sharing. Just say, fuck it. Take some time off the program. What are you going to do? Like, right? Like sometimes you have to go through this. What are you going to do? Because all the things that you're doing are really all the things

you're going to want to do to help make you feel better physically and mentally. So what's the hard part about it? What are you struggling with? This goes back to that conversation. So six programs in that conversation that we had with Dr. Beverly, I don't know if you remember that one, where we specifically talked, we specifically talked about, talked about this. This is where I might go into your cognitive behavioral therapy. Remember she did that model and we talked about struggling.

Conversation was on struggling. What are you struggling with, right? I think I have diet fatigue. I'm on program six of the program. I'm really, really struggling with what? That's where you got to define it. What are you struggling with? I love the program even more all the support and information. But this time around, I'm not sure why this mountain sized wall keeps slamming in front of me. I'm

still here. But man, okay. I'm glad I kept talking. I totally was going to go for a half an hour, but I'm glad I'm still here for those of you listening. So I'm assuming you've been trying to lose weight for a while. Obviously, you know how to do it. You're super committed. You're six programs in, right? So layer after layer after layer after layer after layer like an onion. You're peeling away, right? At some point, you're going to get into some real deep stuff. You're going to get into the deep stuff that can feel like a wall, a mountain size wall. What's that about? What is the mountain size wall about? So you got to, you got to take some, I suggest,

take some quiet time, visualize the wall and be like, what is this? What is it? What is, what is the wall? Does, does the size of your body represent the wall, physical wall barrier that you've created to keep other people away? Is there some trauma involved in that? Is the wall, physical wall barrier that you've created to keep other people away? Is there some trauma involved in that? Is the wall, are you on the safe space? Because are you starting to get more comments? Are you afraid of the attention you're going to get? Are you afraid of the comments? Are you afraid that you're going to gain it back? What's, what is on the other side of the wall? What's on the other side of the wall? What's on the other side of the wall? What is stopping you?

What is feeling heavy on you? Right? That wall is there. Because I love that physical, like I love that representation. What is that about? What is the wall? And only you can figure that out. But spending some time and being like, okay, so you see the wall. And only you can figure that out. But spending some time and being like, okay, what's

so you see the wall? What are the feelings that I'm having? Like, what, what do I feel like I what what is stopping me from climbing over the wall? Right? What is stopping me from taking down though your control of the wall? Right? So you can, you can take down the wall, but what does that mean to you? So, so ask yourself a variety of different questions about that wall, how you feel, what it represents, you know, and I bet you will find a lot of insight there. And that is that like that, just that point that this is where, okay, there's some real stuff that if you do the work and you keep showing up, here's what's happening. This is life, right? Oh, Gina. Hi. Um, here's a pile of shit for you to work through so you can evolve and grow and move forward. Thank you. So I'm going to work through all this shit. Great. Awesome. Guess what, Gina? Here's some more shit for you. Oh, thank you very much. Yes.

Life is about growing and evolving and you work through that shit. So now there's some more shit. It just seems like you clear the shit and more shit drops. Clear the shit and more shit drops. That's really what life is about. Because I'm assuming you want to create the life of your dreams. You want to live your best life. There are things that you want to achieve and accomplish in life. And I truly believe that life, God, whoever you believe in, gives you the things that you need to work through. Like these, you are being presented with this wall because you need to work, you need to get over the wall, through the wall, break down the wall, right? Whatever it is, this wall is there because there's something for you to learn and to work through that's going to get you to the other side. That's going to get you to the other side. But I find a lot of people, they just ignore like you think, I feel like this wall there and you keep saying things out loud. So you probably chose this because you've been thinking about this.

There's a block. There's a wall. I just can't get past this point. It keeps slamming in front of me. It's like a door slamming. It's whatever, whatever that is. And you probably not just said it to me today. You've probably said it to yourself. You might've also said it to a couple people, right? Like you're, I don't know what's going on. I feel like there's a wall. I feel like it's slamming. I feel like whatever.

So there's always messages and the things that we need to work through. And so you'll probably realize, oh, I keep saying that. Yes, because this is a thing. This is a message that you need to work through. This is like a two by four or a mirror in your face or a hammer over the head and say, yes, do the work. You need to get over the wall, climb over the wall, break down the wall, whatever you need to do, right? Whenever you need to get over the wall, climb over the wall, break down the wall, whatever you need to do, right? Whenever you need to do. So I love this. I'm here for you. I am still here, but man, yes. Here's also what you can do. Here's what also, because I've been faced with these big walls in my life. Sometimes you tired. Sometimes I say, universe, God, I love you, but I need a minute.

I just need a minute. Sometimes I'm like, I love working through my shit. Because you have called upon, you have said, I want to reach this goal. I want to reach this goal. So everything is coming at you that you need to learn and work through to get you to that goal. Right? All the things you need to learn to get you through that goal. And some people, it's a big ass goal. It's like me in life. I have goals. I am like very vocal. This is what I want. And then life keeps throwing shit at me. And sometimes I'm like, okay, I need a break. Now there's nothing wrong

with saying I need a break right now. I need to not work through this. I need to not work through that. I just need a minute. Take a week off. Take a week off the program. Take a few days off. Take a day off. Right? There's also nothing wrong with that either. There's nothing wrong with saying, you know what? I don't want to deal with my shit today. I'm done. I'm tired. I'm tired, but also don't forget to make a conscious choice to decide to go back in. You can't just say, I want to break. I want to take a step back because what happens is that we never get back. We never get back. So you need to say, I'm going to take a day off. I'm going to take three days off. I'm going to take a week off and then I'm going to get back

at it. Right. I'm going to have a, today I'm going to cry all day. I'm going to lie in bed all day. And then tomorrow I'm going to make a conscious choice to get back at it, right? Whatever that is. So you, you can take that step back, ask for that step back, but you have to remember to get back at it. Right? So, so I, whatever way you choose to do this, whatever way you choose to deal with this is going to be perfect. You'll just know, you'll know, you'll know what you need. Okay. Uh, I believe one of our biggest wall is believing God loves us. Yes. Right. But believing that you are loved, believing that you are worthy. And that's what I mean, like understanding that no matter how you are navigating this program and process right now, right now, no matter where

you are at in the program, no matter the fields that you have, that you're working through the thoughts, all of it's perfect. It's perfect. You are exactly where you need to be because you are exactly where you are. And that is something you can work with. That's something you can work with. I'm going to be back tonight if you want to join me. Thanks for everyone who commented and asked questions. If you didn't get your question posted on the question of the day page, I see that there are still some of you having issues making comments. So we will have the team come in. If you just, if you could do us a favor and say, I can't comment, but here's my question, then I can send the team in because sometimes people are just being conversational and the team doesn't need to come in and respond to every question.

But if you have a question specifically that you want to ask and you can't post it anywhere else in the group, but the lives, just let us know. And the team will come in and answer that for you. Have an amazing day. Rest of your day, everyone. I'll be back tonight at 7pm if you want to join me then. Otherwise, have a great day. Bye. 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.