The Livy Method Podcast - Livy Method Day 43 - Winter 2025

Episode Date: February 18, 2025

Gina Livy's Facebook Lives from The Livy Method Winter 2025 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/livymethodwinter2025We’re downsizing one last time! In today’s episode, Gina breaks down exactly why this tweak is so important and how it helps decrease the amount of insulin your body is used to needing—key for sustainable weight loss. She also dives into the messy middle of the program, how stress (and even secrets!) can impact weight, and why your body holds on to more than just fat. Plus, she answers some of your biggest questions about portions, plateaus, and why the scale might be up after a weekend of shovelling snow.To learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livi and welcome to the Livi 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 relisten to one of our amazing guest experts? Well, this is the place.

This podcast is hosted on a cast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon music. Hello, hello. Hi everyone. Good morning. Happy day. 43 of the program. Also happy Monday. Also happy family day. If you're in Canada, it's the long weekend here. I'm actually in Banff. We are away skiing with the family, meeting up with Tony's brother who lives in Edmonton.

And every now and then we like to come over and meet them and do a little ski trip. So I hope wherever you are today, you get to spend time with your family or perhaps friends that are like family. And even if it's not a long weekend for you, I hope that you're having a great day. Okay, I want to get right into it today.

If you got any questions about this week, let me know. We are downsizing one last time. You know, I was just sitting here thinking, how can I describe downsizing in a different way? Of course, when it comes to other diets, you count, you weigh, you measure, you have to eat less. We've been taught to also move more to burn calories. Obviously that's one way to lose weight. There are other ways like the Libby method to lose weight in a way that's more

sustainable, healthy for your body by giving your body what it needs so it no longer feels the need to store fat. So that's really step one of the program. And you've done that over the course of the last six weeks being consistent following the food plan. Now we have to start to decrease the amount of insulin your body is used to utilizing or needing. We talked to Dr. Paul last week about inflammation. We talked about hormones. We talked to Dr. Paul last week about inflammation, we talked about hormones, we talked about hormones,

we talked about cortisol, high cortisol levels, stress hormone cause you to gain weight, also so do super low cortisol levels, and we talked about insulin and insulin resistance. And as your body gets used to larger and larger portions, your body sort of increases the amounts of insulin your body needs in order for your body to break down know increases the amounts of insulin your body needs in order for your body to break down those foods and store it where it needs to

store in your liver and your muscles and in your fat so your body gets used to using quite a bit of insulin which causes insulin resistance if you missed it last week I posted a post on this so downsizing is just one way to help us get more in tune to our body's needs, especially when it comes to portions. And it's also about decreasing the amount of insulin that our bodies become accustomed to. And this all feeds into set point. So your set point is the weight where your body's created homeostasis. It's created a normalcy around your body temperature, blood flow, hormones, all of that.

So that's just because you weigh that much doesn't mean that's where your body is happy. It's where that's where your body functions, has factored everything into how it functions based on how it feels and what it needs to store to keep you alive based on cause in starving and depriving. So we are downsizing one last time this cause and starving and depriving. So we are downsizing one last time this week. That's my point. So be all in with it.

One of the bigger questions that people have about this week is my portions are already really small. Remember when it comes to portions they're what they feel like not about what they look like. So you're not trying to keep them small. You're about being in the moment and leaving yourself feeling slightly unsatisfied. And one day you might do that on one egg and then the next day, for example, you might need to do that on three eggs. So downsizing just as much leaving food on your plate

as it is going back for a second portion if you're still hungry and then downsizing that portion. And then we're gonna move on from downsizing. We've got better tweaks coming down the pipeline. All right, let's see where you at. So many of you are like, I heard that you guys got a lot of snow. It's interesting because we're in Banff and there's not a lot of snow here.

And our flight got canceled a few times. We finally made it out because of all the snow, but we're keeping an eye on what's going on. So a lot of you probably getting your workouts in by way of shoveling. Remember, if your body is sore, your weight will be up. So you may have been shoveling snow all weekend but you're sticking to the plan you're waking up you're like what's going on why is my weight up a few pounds. Your body being sore from doing activities

like skiing or shoveling snow will have your weight up. I'll have your weight up. Hi Gina, hi Alexander. My non-scale victory this week has been to let go of a secret I've been holding on to for 10 years. I've learned how the secret has been impacting my weight. So like Dr. Paul said we have to do hard things to lose our weight. I came out to my parents and now I can lose weight free from anxiety and stress. Ready to get back on track this week. So let me tell you about stress again I was just talking about high stress creates high cortisol levels it a constant state of stress and sometimes people think stress of like, oh my goodness, I'm like

so stressed Constantly being in a heightened state of stress is exhausting on the body. I also really do believe that the body holds on to stress. It holds on to memories. It holds on to good memories, hangs on to bad memories, hangs on to traumatic events in our life. I mean, traumatic events in your life might be ongoing. It might be something that like this that you're dealing with holding a secret inside

where someone else something is traumatic is in the moment and happens that kind of stress that we're holding on to. You literally feel the weights. You feel the weight of it. And I do believe that when we do let things go, it absolutely helps in a variety of ways. It helps you sleep better. It helps you feel better. It helps you make better choices for yourself. Whether that's you know it's something like feeling worthy right and

and people may not look at stress as that but if you don't feel worthy or you have there's some sort of constant struggle that you have ongoing. Absolutely that can impact your weight. So I love the first of all thanks for sharing and I love this. I love this. People think of weight loss sometimes for example I've had clients and I say to them maybe your weight works for you and they'll be like what do you mean? Well they're like I don't want to lose I don't want to keep this weight I want to lose weight and I'm like that's not what I mean. For some people their weight is an excuse that they use to not do this or not do that. Their weight is a physical barrier

to keep people at distance. Their weight is a distraction for other things that are going on in their lives. And if that is all you've known, that can be very difficult for some people to let go. And so this is one of the reasons why weight loss is so much more than just eating less and exercising more. For most people, for some people, super easy peasy. And with where we're at in the program week six, so this is sort of where you really call it the messy middle

or if you prefer the magical middle, however you want to frame it. So we have that post today. At six weeks in, this is longer than a lot of people have done a diet or consistently stuck to a diet and so it's really easy in the beginning because you're changing this and you're doing this you're doing that you're really focused on that scale and you're doing all the physical things and what's really magical about this part of the program is that this is where a lot of your efforts will add up and make a big difference. You're starting to feel the momentum of the next six weeks.

And unlike other diets where it feels like it gets harder and it feels like a fight, with the living method, you're just getting even more in tune, you're giving the body what it needs, your body wants this fat gone just as much as you do. So it's all about setting the stage for that, giving it the opportunity, helping it to focus on fat loss specifically when it has all these other things

that it needs to focus on. And so with that, this really just becomes routine. So all you got to do to be successful at the end of this program is continue to show up. I'm going to introduce some tweaks that are going to help you dig deeper, level up more, kind of fast-track the process. But this is also six weeks in where you really are starting to recognize the internal part of things. And this is why your thoughts and your feelings, the things that you're constantly thinking about and stressing about about that is giving you great insight into the things that you need to do and work through. And so what happens with our weight is that when I lose my weight, I'm going to this when I lose my weight, I'm going to finally do that when I lose my weight, I'm going to fill in the blanks.

And so not only do people have this goal of losing weight and what it means to them in their life or what that's going to look like, especially if you have a why or you're visualizing that, but a lot of people have a lot hinging on their weight loss goal. And maybe it's to when I lose my weight, I'm going to start dating. When I lose my weight, I'm going to quit my job

and start my own business. When I'm going to lose my weight, I'm going to come back to my parents. When I lose my weight, I'm going to, when I feel more confident, when I feel stronger, when I feel this, I'm going to lose my weight I'm going to come back to my parents. When I lose my weight I'm going to when I feel more confident. When I feel stronger. When I feel this I'm going to do this to this to this. Well what's happening is when you open yourself up to that you are inviting everything that you need to learn in order to accomplish your goal because there's no reason why you can't. And so not only do

you have to learn the things that you need to do in order to lose weight you have to learn and work through and do all the things you need to do that you've piled on top of that goal of losing weight. And so this middle part of the program is a big self-realization, big awareness part. This is why a lot of people don't make it past this as well. They just, they don't, lots of times people just don't want to go there.

They don't want to work through this. They don't want to work through that. They don't want to unravel the things that are deep inside them, deep secrets, for example. And this is where sometimes people, they just stop at this point. But we've also had people come back and realize, okay, I keep getting to this point and stopping because now I'm realizing to truly reach my goals in the way that I want, I have to go deeper and I have to deal with these things. And sometimes it takes people a while.

That's all you got to do. It's all you have to do is continue to show up every day and recognize for a lot of people, the thoughts and the feels and stuff you have going on is part of the journey. It's part of the journey. It's part of the journey. It's part of it. I just realized it wasn't feeling successful until I just realized I've lost more than two pounds per week in six weeks. That's success to me. One pound a week is successful. Not losing any weight but being here and realizing

one of two things. You are experiencing all sorts of non-scale victories. So things are happening. You feel better, you're sleeping better, your body is changing, you're dropping dress sizes, whatever. Or you're still here at this point and you realize there's something else going on with me. And in listening to all the conversations that we've had been like, okay my stressful lifestyle, my history of dieting, whatever I got going on, my health issues, whatever, these are the things I need to address. You need to be healthy in order to lose weight. And we've been taught that losing weight makes you healthier, and it does only for one reason.

Because when you have less fat in your body, you have less inflammation. Well, a couple reasons. When you have less fat in your body, it alleviates pains on your joints. But the simple act of just losing weight doesn't proactively make you healthier. And with what you are doing here, eating all these nutrient-rich foods, giving your body the resources it needs, giving it the time, giving it the opportunity, also managing stress, trying to get better sleep, moving your body, this is actually making you healthier in the process. So even if you haven't lost any weight up until this point, and I know that's frustrating,

stick around. I'm not trying to string you along in your journey and keep you here. At this point you've already paid. I want you to be successful because if you're successful, chances are you're going to come back. And if you keep coming back, you're going to reach your goal. If you're going to reach your goal, I'm going to be successful. And if you go, hello, am I back? I was like, hello, hello, hello. Must have been my connections. Thanks for sticking with me. Thanks for sticking with me. First of all, I love the conversation that you guys are having behind the scenes and

thanks for joining me each day. This is where you're showing up each day and consistently setting your intentions, end of day reflections, really being aware of where you are at and what is going on with you. It's just a matter of continuing to show up. So I was just talking about before I left showing up being here at the end. I can't remember what I was saying after that. I wonder when you'll truly know my hunger cues. I downsize as required but not knowing my body so it's a leap of faith which is good but I really like to know I hear my body

Whoo, okay, so when you're a lot of times we do it in our brain, right? We're trying to do it in our brain when it's in our body. So that's my that's my tip It's it's not it's something instinctual It's and the reason why I use two things one going through the buffet line there comes a point where you're in the buffet line and you're putting food on your plate and you just know it's too much and yes it could be from seeing as well but it's more just like okay this is too much it's instinctual because you're not really thinking about it you're just noticing that you do it the other is

being sick on something your association with something that's a strong association It could be something like fear of heights if you think of being up high that can freak you out I'm so it's not just food related you you have this instinct and we are so used to ignoring that instinct So it's just a matter of being aware aware of how your your physical reaction in your body. And so the other one is alcohol. If you've ever gotten sick or food poisoning, if there's an alcohol that you ever drank too much of

and you got sick, just say it out loud. And like whenever I say lemon gin, my, I just, like that's the feeling that I get. Um, it could be food sickness that you like you've done and you just that reaction. So your body's always making associations to certain foods. Like it understands how you feel when you eat this versus how you feel when you eat that. Let's do it right now. So think about eating, a Always like to use a Big Mac because if they're greasy or a burger Think about a greasy burger like a delicious cheese on it bacon on it avocado on it Maybe a fried egg even on it like some or something whatever or something with me so with me

So you have a think about that now if you think about it you're like, oh that's yummy, right? That's delicious I would like want that but actually think about right now in this moment If I said here eat a Big Mac or a burger, how are you gonna feel and fill it in your stomach? Right nine o'clock in the morning. Your body's like yeah I love the idea of it, but my body is like I don't want a burger right now. Now think about a bowl Now you might not want fresh fruit But think about a bowl of fresh fruit some strawberries berries now that that you might you might be to me I'm not ready for fruit yet, but but I can tell it feels lighter. It's more appealing to me

It's gonna be cold to me. I'm like I just woke up so I would like a coffee healing. To me it's going to be cold. To me I'm like I just woke up so I would like a coffee. Do you know what I mean? Or think about it's a cold day. It's a cold day. So think about oatmeal maybe. Think about some oatmeal or think about some fresh fruits. Like the feeling that you're gonna get from from thinking about eating a burger right now in your stomach, in your body versus a bowl of fruits or a nice bowl of oatmeal. So this is really instinctual and because we're doing this tied into diet a lot of times people are in their head about it especially their portions and you

want to do it right. So this is this is about understanding what being hungry feels like. This is understanding what cravings are like. This is understanding what satisfied feels like. This is understanding what Satisfied feels like and this is why it's not about being perfect because you you do want to maybe overeat sometimes Or it's not so bad if you do overeat So now you know what full feels like and then now slightly unsatisfied So what'll happen is right now there's a gap between when you stop eating and when you start to feel Satisfaction, this is why you will eating and when you start to feel satisfaction. This is why you will eat and leave yourself feeling hungry but 10-15 minutes later all

of a sudden you start feeling satisfied. Now this goes bigger than being in tuned to portions. This also goes into foods you are consuming. So there are certain foods that break down quicker than others. So for example fish can take 40 minutes for your body to break it down. Whereas steak, steak on the other hand can take hours, five hours to break down in your system. Fruit will give you energy, help start getting you energy in like a half an hour. Whereas

nuts and seeds give you more sustaining energy, They last you longer. It's more slow release. And that takes 90 minutes. So how hungry you get after your last meal or snack can depend on not just the amount of food, but more so the quality of food that you're eating and how long that food takes to break down in your body. So it's really fascinating. So these are all the things we're going to talk about. So you have this sense of awareness. Let's take a minute to hear from our podcast sponsor today because this new year, why not let Audible expand your life by listening?

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resort thing and so I do have a fridge in a kitchen but well let me see what I got right now I got bananas in there I got grapes I got like a fridge in the kitchen. But let me see what I got right now. I got bananas in there. I got grapes. I got like a net and seed mix. So of those things, what would I want? The banana, right? Grapes are gonna be cold and just, sorry, don't want them. Banana, I could eat a banana right now.

Nuts, I'm not into the nuts and seed mix. And so I don't have to ask myself. And then same thing with portion. Like if I look at the size of that banana right now It's about this big I could eat that if it's any bigger or any fatter I'd be like that's probably too much for me. And so I don't even have to I Don't have to open my fridge I don't have to eat the thing to know exactly how much of the thing I would want and that just really comes with practice

The more the more consistent you were do sorry my connection keeps going in now the more consistent you are to sorry my connection keeps going in that but the more open the more you practice and the more open you are to receiving the signals and then when you start to become aware of those signals then it's just a matter of continuing to practice with it ask ask the four questions might seem a little monotonous at first and be like why do we have to keep doing this so eventually a second nature again everything we're doing here bigger picture I've already assumed you've lost the weight. I'm now wanting you to be able to maintain

and sustain your weight. So asking those four questions, getting in tune, that will help you be more instinctual and in tune once you've lost the weight so you can trust when to eat, what to eat, and how much to eat. And this is why math isn't going to get you to that place. So counting and weighing and measuring,

just so outside of yourself doesn't keep you into. So there's no right way or wrong way to do downsizing because it's less about eating less and it's more about body awareness. It is more, yes it is about consuming less to start to decrease the amount of insulin that your body is used to having to use which creates insulin resistance. We're trying to address that at the end of the day. So it can take a while. It can take a while. We've had people, some people pick up on this right away. Some people, they've done four or five groups and they're still working on it. Remember I've done this for 30 years, right? So you can now, you don't have to master this in order to be successful at losing your weight. You can lose your weight before you ever master this. This is why something we continue

to talk about. These are skills. Ah, my connection is making me crazy. It's probably making you guys crazy too. Sorry about that. Asking the four questions. Yes, sorry, I wanted to read that. Make asking the four questions, practice and be aware of how the body feels.

That's exactly it. And it's all bigger picture, right? This is beyond just losing your weight. It's losing your weight in a way You're gonna be able to maintain and sustain and I'm always cognizant that there are people who are people Are you guys off the Wi-Fi? Yeah, it's a bigger picture again is losing your weight in a way You're gonna be there are people who follow the program, they lose weight, maybe over the pandemic they gained weight or you know, whatever it is they gained weight. So they address that issue and they're able to lose your weight and then just go back

to living their life. Right. But it's all about what do you need to do? What do you need to learn? I think my connection is, is my connection interrupting or is just on my end, or is it interrupting? I'm realizing I need to listen to my body more and be in tune with it. I have done a few rounds before and just did the thing

and I had success. I went into maintenance, did not do so well, so I'm back again to lose what I lost before. Again, this is it. So we know people who spend more time losing have an easier time in maintenance because they've spent more time practicing. And think about your old habits, right? What you're doing is working through old habits and creating new ones. And with the program it's cool

because we approach weight loss in a variety of different ways. So again not just counting, weighing, and measuring. So it's really interesting off for downsizing. Then as we move forward in the program we're gonna have you eating more often. And then we're gonna be switching up the food plan. And then in the end, we're gonna get you eating in tune to your body's needs because it's not normal to eat so often.

And so you do wanna create space in between your meals and snacks. There's a rhyme and a reason to why we're still following the food plan now, but towards the end of of the program you'll have more flexibility. So for example you might choose to have breakfast and then not need morning snack and then have lunch and then have your first snack and then not need your second snack and then have dinner. Or the next day choose not to have breakfast, have morning snack, have lunch, not have first afternoon snack, maybe have second afternoon snack

and not choose to have dinner. Now we're still following the guidelines, we're not going any longer than three and a half, four and a half hours without eating, but all of this is all gonna get you into, get you to understand and be in tune with your body's true hunger cues. And so towards the end of the program,

you're gonna have a lot more flexibility in terms to what you are eating and when, because you will know what your body needs to specifically focus on fat loss and move forward. Down almost 10 pounds. I realize I'm distracted while eating. Yeah, I may eat more than my stomach needs. Taking time to just breathe, like really like take a few deep breaths in before you eat will put you in the mindset and help you get more in tune as opposed to making your meal sitting down and thinking about all the things that you're doing.

And that doesn't mean that you can't like do some work or like I eat and work all the time doesn't mean you can't eat and work at the same time. But putting yourself in the mindset and taking a few deep breaths and be like okay I'm going to eat now pay attention to what I'm eating Doesn't mean that you can't still have conversations or still do work while you're eat or whatever, but it helps to focus you. This is what intentions and end of day reflections are all about. How many people are still doing intentions and end of day reflections? If you've stopped doing them, pick them back up.

This is a great time midway point to be like, what was I doing in the beginning that I'm not doing now? Did you buy all the supplements but you haven't started taking them? Start taking them now. Were you journaling and now you're not journaling? Get back to journaling, right? Setting your intentions and your day reflections,

get back to that. This is where midway through, it's a great opportunity to see where you're at, how far you've come, right? It's no joke. How you're feeling, where you're at, and what you need to do to move forward. Move forward. I've stopped the old habit of eating a big snack between lunch and dinner. It was usually a piece of cake

or cookies or something sweet. Now it's veggies and nuts in the afternoon. I feel so much better. Yeah. Right? I love it. Let me see if I can scroll up and see if I need questions. One thing, hi Nisene. One thing I've realized that there are things I have learned on this program that I will never unlearn. Ooh, I love that. One of the things is that I finally understood what it feels like versus satisfied. What full feels like versus satisfied.

That learning will help me long after I finish the Living Method. Yeah, a lot of people, they're thought of because if you've been taught to eat everything on your plates, you've probably been eating will help me long after I finish the Living Method. Yeah, a lot of people, they're thought of because if you've been taught to eat everything on your plate, you've probably been eating past the point of satisfaction for your entire life. And understanding that satisfaction isn't full,

but if you're feeling full, if how you use to describe how you eat, how you feel after you eat is to use the word full, chances are you're eating too much food and you should walk away from food not feeling like you ate food, right? Not feeling like you ate food. It's when you eat food to give you energy, it's not supposed to make you feel tired. It's supposed to make you feel like you need a nap or any of those things. How can we silence food noise? I think you mentioned around dessert.

Food noise comes with practice. Food noise comes with first addressing what the food noise is all about, where it came from, when it started. I mean, this is a lot of talk on GLP-1s, right? They help quiet down the food noise, help people get a handle on their hunger. And I love that that does that, but you don't need that.

You don't need, you can do it on your own because you were born in tune and you are aware. And it's just a matter of being aware and listening to your thoughts. A lot of people don't want to stop and think, what are my thoughts telling me? Why am I obsessing about food? When did

that start? Is this something that came out of dieting? Has it been since I was young? Is it attached to something? Like what is that about? I remember that and I had a lot at that constant when I woke up in the morning what am I going to eat? What am I not going to eat? I would constantly think about breakfast. Try not to eat breakfast. Have breakfast or have a muffin or coffee. Then say okay I'm not gonna eat this, I'm not gonna eat that, then just thinking about the lunch and I'm gonna do this for lunch and that for lunch and then lunch would come and I make another choice and I would get on myself and then immediately I think about my next thing that I'm eating

constantly, standing a line anywhere, ordering a coffee, should I get a cake pop, should I get a brownie, should I get a muffin, should I get a what, like just constant. Going to bed at night, what am I gonna eat, what am I not gonna eat, you're going through my day, I ate all this, what am I gonna eat tomorrow, what am I gonna plan, what am I this, I want this, I want that. Like there was constant.

And so I don't remember a point when it completely went away, it was definitely a process, but it's gone now and I remember it and So it's it's a lot of things one. Where's where's the talk coming from? When did it start trying to get an understanding of it? And then what is this about so I I what I say to myself when I do have something constantly going on in my mind Not what is wrong with me. What is this about? What is going on?

What do I need in this moment, right? And a lot of times our thoughts can be trigger. So if you have a habit of eating dessert after dinner, that habit's gonna be hard to break because you've probably been doing it for years, plus your body's kind of like looking for that sugar is appealing. Your association with it is like a treat.

So you're dealing with the repetitive nature of the habit. You're dealing with the dopamine hit of the treat. You're dealing with the actual sugar, part of it in your body's association to sugar, and what it represents. And so that's four big things when you're constantly thinking about that dessert. And so this is where the thought part is is a big part of it.

But also so is the action switching up your routine doing something different or sitting in the uncomfortableness when it comes to a dopamine hit like it's something that you seem like a treat. Your body gets like your body gets used to getting that dopamine hit. And so you have to almost sit in that and this is this Is from neuroscience. This is changing your brain I actually did that post on changing your brain this all comes down to Rewiring your body physically but also rewiring your brain which is changing your brain and that's where those thoughts come All those thoughts and that food noise has been hardwired into your brain

So it's gonna take time to rewire those thoughts. You have to unravel them first, understand how they got there and then retrain your brain. And so sometimes this is just sitting the uncomfortableness of it. I really want chips right now. I really want a dessert right now. Feel it in your body. Right. I want it. Why do I want it?

It's physical. It's sugar. My body wants it. I feel like I want it why do I want it's physical it's sugar my body wants it I feel like I need a treat I'm stressed it's how I managed my stress right oh this is what I always do this is out of habit so try not understand where that's coming from in the first place and then choosing you have the you can choose other thoughts you can choose other thoughts and this is where I'm gonna have some tea. How am I gonna feel if I go to bed tonight not having that dessert and then wake up feeling the next day how am I gonna feel when I feel so much better because I didn't have

that thing. So you can actually think about how you're gonna feel balloons. You can actually so see what I'm doing so this is not just like in the moment this is like okay I want to have the dessert okay, I want to have the dessert. Why do I want to have the dessert? How am I feeling? Why do I have dessert? Have it all those things. I'm going to not have it. I'm going to feel uncomfortable, right? I might even think about it before I go to bed, but then I'm going to go to bed. How am I going to feel that I didn't have

the dessert pretty good that I didn't have the dessert or that thing. How am I going to feel when I wake up the next day? I'm going to feel really great that I didn't have the dessert? Pretty good that I didn't have the dessert or that thing. How am I going to feel when I wake up the next day? I'm going to feel really great that I didn't have that dessert. And now is dessert a big deal? No. But can it make you feel a little bit crappy physically? Yeah. Can it mess with your sleep? Yes, it can. Can it mess with your head because you're on a goal and you're trying to reach a specific goal and you've set aside this time, right? Yes. So this is sort of about connecting the thoughts and rewiring. So now I'm to the point where if I don't have that dessert I know I'm gonna feel great in the morning. That's what I'm gonna hold on to. And so I'm

sharing this is because this is what I did with red wine. So when I stopped drinking wine, because I love red wine, it was a habit of drinking it. And so whenever it comes to having a drink I don't think about in the moment and stress when I think about having a drink. I think about how I feel in the morning. I I can feel proud of myself. I'm going to feel so much physically better or I can also do the opposite. I can feel how I'm going to feel if I was to have it. How would I feel?

I'm physically not gonna I'm mentally not gonna feel great, right? So so so this is what I've discovered alcohol spending too much time on my phone. But so this is sort of where you got to connect those feelings. This is where that sense of awareness. This is where we're at in the program. I'm gonna go I gotta go. So we're gonna we're gonna create that routine of the of the food plan. Your body is so used to that we're gonna make the tweaks each week easy peasy But then you're gonna listen to the things that are gonna be brought up and those things are gonna be the things that you need To work through and do I gotta go you guys I'm gonna get going the family's all up. We're ready to hit the hills because the parking is crazy

I hope that you are safe wherever you are and warm with all the weather stuff that's going on I hope that you are not stressing about travel so many of you are talking about travel remember I have travel chance travel is so great for for weight loss and changing your stress levels all of that I hope that you get to spend time with friends and family no matter where you are today If you're celebrating family day, or you are not We are back tomorrow, so pop into the group, let us know if you got any questions. The team is off, the whole team is off today, but we will all be back.

They'll get caught up on everything. Sorry about my connection today. Thank you for bearing with me. Progress over perfection, deal with all the glitches along the way. Have an amazing rest of your day, everyone. I'll see you tomorrow, bye. Let's take a minute to hear from our podcast sponsor today

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