The Livy Method Podcast - Livy Method Day 45 - Fall 2024

Episode Date: October 23, 2024

Gina Livy's Facebook Lives from The Livy Method Fall 2024 Support Group hosted on Facebook. This is a recording of the Day 45, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:Real people and real journeys inspire us!The time you need to reach your goal is unique to you.Fat loss. Why 1-2lbs a week serves us very well.The importance of solidifying the weight we lose.Mindset and momentum. Setting the stage for the day ahead!The support we offer has a huge impact on how we handle life stressors.The App is just one of the many tools that can support your journey!Why tracking, journalling, and connecting are key components of success.You can’t mess this up. Keep showing back up to build your house.Nighttime snacking tips! Connect with how you feel. Have the conversation.Embracing boredom. Why our body loves routine and calm.Rewiring our brain - Our relationships with food, life, and our response to all the things.How the 4 Steps of Mindful Eating help us learn how to be in the moment.Navigating social events.So many great conversations still to come this week!Ask us anything – We are here and all in with you!To learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams from my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple,

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

Visit Peloton at onepeloton.ca. Day 45 of the program, we talk a lot about what it's going to take for you to actually truly lose your weight finally and forever, like in a way that you don't have to keep dieting, in a way that leaves you healthier than when you started, in a way that leaves you in tune to your body's needs. So you don't need math to be able to maintain and sustain your weight. Wow. Did we have an incredible conversation yesterday with Stacey Naiman? She's lost over a hundred pounds with the Livi Method. What a delightful conversation with her. Her whole attitude about the program and the process, I no doubt you will find inspiring. That conversation is now available

over on our Way In With Gina podcast. I highly, highly, highly suggest that you take time and watch. It's now stored in the guides or listen by way of our podcast. You will definitely walk away feeling inspired. She did the program without expectation. She showed up. She did the work like many of you. She also struggled along the way. She traveled for work. She traveled for vacation. She encountered birthdays, all of it. So I asked her during our Real People, Real Journey segment, how did you lose a hundred pounds? Now we know how she lost a hundred pounds, but truly how did you lose a hundred pounds? Now we know how she lost a hundred pounds, but truly, how did you lose a hundred pounds? So she shared all sorts of great tips with this. I also want to

say that she lost a hundred pounds doing three programs with the Libby Method. Sometimes people can lose that weight quicker. Sometimes it takes a lot longer. It depends on a lot of variables. People, when signing up for the program, reach out and be like, how long is it going to take me to lose X amount of weight? I mean, it's such an impossible question to answer because everybody is different. The state of their body when they come in, the environment that they're trying to make change in, the issues and associations that they're working through along the way. There is so much to it.

But when you see this big number, 100 pounds lost in three programs, which is about nine months, which if you count the time in between where she did also lose weight is about a year. So I do want to remind you on average, that works out to be one to two pounds a week. So when people are coming to the program, I've only lost six pounds, right? Here we are in week six of the program. I've only lost this. I've only lost that. On average, the norm around here is one to two pounds a week. Now, we have been studying the Libby method for the last couple of years, and we know

that the Libby method is effective and it works. We also know that people are losing a clinical amount of weight. So the standard in the weight loss industry is 5% of your body weight lost in six months. We know that people are losing that plus more in three months of the program. This brings me back to some conversations I'd have with Dr. Paul, where he's talking about how you don't want to lose a lot of weight real quick. He's not talking about the living method. He's talking about those diets that you've done in the past where you starve yourself, deprive yourself, and you lose that quick amount in the beginning. But then it gets harder and feels more like a fight as you go.

That's weight loss. What we're going after is actual fat loss. So weight loss is yes, okay, some fat. It's also water weight, but it's also muscle as well. And we're trying to avoid that loss of muscle when you are dieting with the Libby method, which is why we focus on making sure you're getting protein in making your food choices as nutrient rich as possible, and why you're eating five, six times a day, because there's a difference there. But with that said, it can seem like a lot of people lose a lot of weight on the living method quite quickly. A lot of people do. When you see someone who's lost like 30 pounds in the first like month and a half of the program,

or people go on to lose 60, 70 pounds with one session of the living method, chances are that's because they have a larger amount of weight to lose. What I found really interesting about Stacey's story, and we like to bring you the real deal around here, and we tend to focus a lot on people who are frustrated and what they can do, because obviously we want to make sure every single person gets across that finish line at the end. And some people just have it a lot easier than others. But what I loved about her story is she didn't have that. I lost 30 pounds and I lost nothing. The next group, right? So she lost like 38 pounds and she lost like 30 pounds and then she lost another, um, whatever it was, 14 pounds. Here's a note.

So first program she did 38.8, then she lost 3.6 in between groups. So she did, she started in our fall group last year. So those of you who are already stressing out about what's going to happen over the holidays and in between groups, Stacey did her first fall program, lost 38.8 pounds. Then in between groups, because we do set you up for success, we tell you everything that you need to know in between groups. She lost another 3.6 in that five week break in between groups, including over the holidays. Then she went on to do her second program in January. She lost 30.4 pounds. Then in the January and spring group, we have a two week break where she lost 1.4 pounds. I know this is a lot of numbers. And then in her spring program, she lost 14.2. So it is possible for people to lose group over group over group over group. Now what I love about

what she's doing now is she's learned that at some point her body's going to have to need to solidify the weight that she's lost. So she's in the current program focused on doing that, even though the scale is still moving for her. And that's just a testament to once you give your body what it needs and address your body's needs, it no longer feels the need to store it and hold on to this fat. So your body will release that fat. And we have a lot of people who reach a certain number that they feel that they're good at, and then they decide to go into maintenance. And even while they're in maintenance, they continue to see that scale move, because once your body doesn't want that fat, it's if you give it the opportunity to, it will still release some of

that fat. I also like that yesterday, she talked about how she doesn't really have a goal weight, and it's just a feeling. And we get this a lot, although we do talk about goal weights at the beginning of the program, we get this a lot where when people do decide that they are done, it's always and never about the scale and always about how they felt. They just felt like they were done or they were done for now. A lot of people will get to a point. They're like, I feel good. I feel fantastic. They'll head over to our maintenance program. They'll hang out in our maintenance group for a while. And then after they've spent time living at that current weight, they decide, you know what, I think I'm going to try for more. Only you will know at the end of the day, please make time to, to really watch and listen. I find it can merely

be a game changer to hear from other people. It's one thing to hear from me, of course, right. But to hear from other people who've done the program, it really instills this confidence and makes it more tangible and more real, which is why I call the segment real people, real journeys. So we're not looking for our guests either to say certain things. We don't prompt them. It's just really all their own stories. You will find if you've been listening to the segments, we will talk to people who are struggling incredibly, people who are frustrated with their journey, people who've lost large amounts and people who haven't lost any. So we have all the conversations with all of our guests. Okay, I see the questions adding up. In my opinion, hi, Nazneen. In my opinion, Stacey really exemplifies the importance of mindset in this process.

I really believe our body responds to where our mind is at. It is all about your perspective, your attitude, your mindset. You can really fester in your funk with this program, like really get caught up in all of the feels, which will leave you really feeling stuck. And it's all about momentum. Do you feel like you're falling back into old habits? Do you feel like you're stuck and not going anywhere? Or can you feel the momentum of all the little things that you're doing each day? It really truly is about your mindset and how you wake up in the morning, which is why setting your intentions each day can be a lot more than I got to work out and get my

water in. It can be about, I'm going to take time to be in the moment. You know, I'm going to show myself compassion and patience today because maybe I'm dealing with other things. What setting your intentions does is it declares to the world every morning, hey, I'm still focused on this. So you're reminding yourself, you're putting this process to the forefront of your mind. I am focused on this today. And so it just gives you more of a fighting chance when life just starts throwing all the shit at you, you got to deal with, you know, day to day to day. And absolutely, like, this is why I love moving your body in the morning, going for a walk, exercising, stretching, meditating. I like to ground myself in the

morning, especially when I wake up and I feel like my brain is going. I like to lie in bed for a few minutes and just close my eyes and ground myself. I mean, people do this by putting their feet on the ground. I don't. I just can do it lying down. And just think about my day and harmonize my day and go through my day, not in really great detail. And I choose a theme. Today is going to be a nice calm day. Today is going to be a productive day. Today, I'm going to have fun today. I just think about my day and how I want to navigate my way through the day. And I visualize things going smoothly, especially I have to have a lot of meetings back to back to back. And I find the days that I don't do that my day seem a lot more chaotic.

I'm just like up, I'm going in my head, I'm just one thing to the next, I'm stressing, I'm whatever, I'm very reactive, instead of being proactive about my day. So you're right, mindset really, truly is everything. So we're downsizing. We're downsizing this week. How are you guys doing with that? How are you doing with that? Good morning. First live in a while. Hi, MJ. I know I'm not losing because of my caregiver stress levels, and it won't go away anytime soon. Okay. But I do know that if I wasn't prioritizing myself and minding my food, sleep, movement, hydration, I'd probably be a hot mess. Thank you for the support and the reminders to just stay the course.

Can we also talk to about how you're not gaining weight in those moments? This is something that we don't harp a lot on, but a lot of you have gained your weight for a reason. Everyone has gained their weight for a reason, and stressful situations like this tend to be a reason, whether it's your high cortisol levels, where it's the fact that you're not getting sleep, whether it's the fact that you're more insulin sensitive, or the fact that you are using food to cope through those stressful

moments. So not doing that, that's a huge, massive non scale victory. Honestly, I'm glad you brought this up that we don't talk about enough. Yes, of course, we are here to lose weight. That is the number one focus at the end of the day. But also there are going to be times and moments in our life where not gaining weight is a massive, huge win. I think that a lot of people are in this situation, whether they're a shift worker and or you're a new mom and the sleep that you're getting is the sleep that you're getting, which is why it's not necessarily the goal to get more sleep. It's just the goal to make sure that the sleep that you are getting is better quality. Also, there are stressful situations that you just can't help. And it's not that you're trying to

decrease your stress is that you're trying to manage your stress or be less reactive to your stress. So in this situation, taking time and really kind of thinking about your mindset with all the stress that you are dealing with, like it might just be a shit sandwich situation. And this is where showing up each day and and sad, and it's not going to get better than just looking for those moments like that you get to spend the time with your loved ones to really indulge in conversations that you're having. Like it's, you know, especially when it comes to incredibly difficult situations, it's always really easy in hindsight and be like, I wish I would have done this, or I wish I would have done that is really ground yourself or take time in the moment. I don't want to say the cliche, make the best of a shit situation, but that's not what it's about. But if you can change your perspective, it can change the impact in terms of how your body is really handling and how you're

feeling the stress. Like the conversations that we had with Dr. Paul are not like, don't have stress in your life, eliminate stress. It's about how your body is reacting. It's about finding moments, recognizing the stress and helping your body calm down from that stress. Even if it's just taking a few minutes and closing your eyes and working on that deep breathing. MJ, you know, you've been such a huge part of our community and very vocal part of our community. You know, you've been a rock star and you've stepped up in moments and this, you know, is probably more difficult time in your life. So I just want to send you love. I see you here for you. Not an easy thing, but I love the fact that you're here and you know, you're recognizing what you're going through. That in itself is huge

rather than being like, I'm fine. I'm fine. I'm fine. Or worse, putting the pressure on yourself. Why am I not doing this? What's wrong with me? Why can't do that when you got all of this other stuff? Someone once said to me what once was and it stuck with me my entire life. Sometimes something has to give. Sometimes something has to give and it has to be you. It has to be your time. There are just moments in life where you maybe you can't prioritize yourself, right? And I think that you think that makes you think, oh, well, I'm just going to give up and let everything go to shit. And in that moment, I realized those are the times where it's extra important to pay

attention and find the time for ourselves when we can, but also with the understanding that it can't all be about you. And you can't always prioritize yourself. And sometimes it is at a detriment to you, your sleep, your mental health, you know, what finances, whatever that is, especially when you're stepping up and helping others. But what's going to get you through that is making space for yourself, even if it's just the tiniest of spaces. And that's pretty much what you're doing today. So I think that's pretty incredible. Good morning. I've had a weird few weeks where I wasn't all in, but I have finally woken up and I'm back in. I've planned meals for this week, got back to logging in the app and finally here for a live. Okay. Mad respect for

this. Mad respect. And can also, can we just normalize that that happens? Normalize that there are going to be days where you're more productive than others. Like there's be some days you're going to feel like a rock star and other days you're eating chips for breakfast, normalize that, right? Or weeks where you feel like, okay, this is great, right? And then weeks where you're just like, fuck, I love that you're, let's normalize this. I love that you're sharing this. Let's normalize this. I love that you're also, you're back at. Starting my day off right keeps me keeps the momentum going for the rest of the day. So the lives are such an important part of my routine. I need to make sure I get into the app in the morning to read the guides and start my logging which gets me to the live and the rest

of the day follows along in a pause with positive intentions. Yes. Happy to be back and ready to hit the ground running. We know, we know without a shadow of a doubt, and we have the metrics and the stats to back this up, that people who are consistent in using the app are more successful on the program. Now, I would imagine there are also people not using the app and they are journaling. How many of you bought the journal and then you stopped using it already? You're already like, ah, maybe I'll try again next group. I'll buy the new January journal and I'll try again. Right? It doesn't mean it doesn't have to be perfect. It doesn't have to be all filled out. You can skip ahead. If you haven't been filling it out, don't stress yourself. Start again. Pick it back up. Let's go. Same thing with the app,

right? Have you not even started using the app because you're afraid of the app? It is so simple to use. I designed it. So it's so simple. You don't have to track your calories and search up foods and how many points or calories are in them. Just check off add protein. It's very satisfying, very satisfying, so easy to use. There are also graphs in there that you can click on that tell you how consistent you are being. It's like a big massive message and motivator in your face. It is not too late. We have an amazing tech support team.

If you're concerned or you got questions about the app, all you got to do is just reach out to them. They'll get back to you. We have a great customer service team. So if you haven't been using the app, it is not too late. Plus, we have Livi AI in the app. We have AI technology. Now, you can't like search things like what's the population of Saskatchewan or anything in it. There's like, there's, there's safeguards in it where it's just the Livi method information.

And so you can go into the app and you can search up stuff. So you can search up anything in the app, but then you can also use the Livi AI, ask a question in it. And it literally within seconds will give you a response, right? So if you haven't been using the app, if you haven't been using the journal, you don't even need an app or a journal. If you just have your own journal or you're putting pen to paper each day, right? That can make all the difference. We know there's a couple of things. When you are tracking or journaling, however you want to call it, you tend to be more successful. When you are tracking or journaling, however you want to call it, you tend to be more successful. When you are doing it with a friend or loved one or part of a community, you also tend

to be successful. So I know there are a lot of you listening to the lives right now and you are not part of our Facebook support group. And I have like, I have respect for people who don't want to use social media. I really do. But sometimes, and I think in this case, being part of a community can be a game changer. Just it's that tangible, right? Like there are other people dealing with the same stuff that I'm dealing with. There's other people asking questions that I want answers to, you know? So halfway through the program, which is what this week really represents, is like, okay, what can you do to change your mindset? What can you do to level up your efforts? What can you do to, to really support your needs based on where

you're at? Like reflecting back, what is my attitude? Am I showing up just in a funk every single day? Do I have a pissy attitude about this program or am I excited each and every day? Am I take, am I being really hard on myself and berating myself? Or am I showing up and I'm really proud of what I am able to do on the program? Really taking stock of all that. That's, I think, what the Libby Method and why I love our conversation also, you know, what's really interesting with Dr. Alinka yesterday, if you missed it, it's a good one, it's on hormones. It's not any one thing that you're doing on the program. It's really all the things that you're doing in combination.

So physically addressing your body's needs, understanding what your body needs, really important. But that mindset piece, that's a big part of it. I mean, this is why we have Dr. Dina Kara Schaefer come on because you are unlearning and relearning and learning new things, right? And how you're prioritizing yourself, how you're utilizing the resources, all of that is finding time in your day is really important. It's also why we have Dr. Beverly David, a clinical psychologist joining us, you know, because that that mindset piece, that is the more sustainability factor. That is like working through old habits. And, you know, because people in maintenance will find this.

They'll lose their weight, crush the program, then they're in maintenance, and then they start going back into old habits. Sometimes you need to fall back on those old habits to recognize, oh, shit, those don't really work for me, right? That's not who I am anymore. That doesn't support my needs. And so then that's like that fallback is the setup for success. But that mindset piece is so huge. In case nobody's told you weight loss goes beyond the old just eat less and move more narrative. And that's where Felix comes in. Felix is

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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. So I love if you ever you feel like you are falling behind in the program, one, you're not, you're exactly where you need to be. Two, just be really excited that you're still in the game. And three, make sure you reach out for help. We have an amazing team of program specialists here to support you. Definitely

mindset and a lot of hard work, perseverance and dedication. Yeah, consistency, right? Like mindset and consistency, I think are the two, like that, those are the big ones. Again, it's not any one thing that you do. It's like all the little things that you're doing. It's showing up every day. As long as you show up, you can't mess it up. Some days you're going to be more productive than others, right? It's like building your house. It's like back to this analogy, building your house. When you signed up for the program, right? You bought a piece of land for your 75 bucks buys you the land. Each week, we're going to drop off the tools and the building supplies that you need to build your house. And then every

day you're going to show up at your house and do the work. There are going to be some days where you are more productive, you get a lot of work done. And then other days where you're just like, fuck, I don't feel like being productive. Maybe you don't get a lot done. There's going to be times where you're going to step away from building your house. You're going to go on vacation or maybe you're not feeling so hot or you're spending like whatever you're doing or you're not able to show up and work on your house. But what you don't do is stop. You don't want to be one of those houses that you see on the side of the road. You wonder about what happened to that house.

Like they built half of it and it's just been sitting there. Now it's just rotting away. You also don't want to put all this time into your house. Like they built half of it. And it's just been sitting there. Now it's just rotting away. You also don't want to put all this time into your house. And then just because you haven't been able to put the time in, knock it down and start again. Right? So this is like your house is the house, your body that you're living in. And so it's just a matter of continuing to show up and continuing to be as consistent as possible. Eventually, you will get there.

Eventually, you'll get there, you know. I feel so much better when I stick to the program and don't eat after dinner. This round, it hasn't too often, but I'm still here trying to focus on downsizing. If you can catch the feels of what it feels like, like really, I mean, sometimes we're in our head about trying to eat, not eat. Like it's going to make a significant difference in how you feel the next day when you don't eat at night and really allow your body to reset, to detox, to repair and rebuild. That's why, I mean, that's why sleep is so important.

And when we are eating later in the evening, we are interrupting that process. And you feel you feel groggy, mentally, you feel like bloated physically. So if you can string together a couple days, like make it non negotiable, I'm not eating anything after dinner, I'm not eating anything after seven, I'm not whatever that is. And and you can really focus on the feels the next day, not the feels that night, because you may not enjoy not having something that may be hard for you to resist, resist what you need to do. Neuroscience is telling us you can't keep feeding into the dopamine.

It just makes it worse. At some point, you have to sit in the uncomfortableness of not feeding into the dopamine hit of wanting that thing, that snack at night. And then your body actually gets used to that. It makes you more resilient and resistant. I actually used, so talk about Stacey last night. Did you guys catch this? I, Stacey said, Stacey is a baker. Again, if you didn't listen to the real people, real journey segment yesterday, listen to it. Stacey Naiman, down 100 pounds on the Libby Method. So we asked her, how did she do that? And so she's a baker.

And I said to her, how do you just not eat the stuff you're baking? She's like, I already know what it tastes like. I already know. I already know what it tastes like. You know what those dill pickle chips taste like? You know what that chocolate tastes like? You know what those cookies taste like? You know what that tastes like. You already know. And so I used this last night. Tony pulled out a bag of dill pickle chips taste like? You know what that chocolate tastes like? You know what those cookies taste like? You know what that tastes like? You already know. And so I used this last

night. Tony pulled out a bag of dill pickle chips. So I've been going for walks trying to get my 10,000 steps in. It's my non-negotiable. I didn't get it in yesterday. So I went for a walk at like 7.30 at night. I'm just like, I got to go. So I put on my shoes, went out the door, came back, felt great. And then Tony pulls out a big, massive bag of dill pickle chips. And not to mention all the Halloween candy that we should not be storing in our bedroom because it's bad for Tony, but you can eat it. You can eat it. So again, I can eat the chocolate.

It's how it makes me feel the next day when I have it. And I'm not into that. I got so much going on. I want to feel fantastic. And just I'm on a mission to feel better every single day. Every single day, I want to feel better, look better than I did the day before. And I'm working really hard to get a handle on that. I made it my mission non-negotiable. I feel like I've trashed myself and I felt a lot of stress in the last couple of years. And I want to regain that back. I want to regain that back. So Tony pulls out the big massive bag of dill pickle chips. And I say to myself, I already know what these taste like. I do. I actually can just think about dill pickle chips. So my mouth starts to water and I can taste them. And I was like,

huh, look at that. I don't, I already know what they taste like. I'm not missing out. I've had these dill pickle chips a million times. I don't need to have them now. And let me tell you, I was like, okay, okay, Stacey, I see you. I hear you. It may seem really simple, but just saying to myself, I already know what those taste like. I already know what it would be like to have them. And I already know how I'm going to feel if I eat them.

And I already know how I'm going to feel the next day if I eat them. And just like that, no interest in them whatsoever. Sometimes I'm like, oh, should I have that? I want some. I can have them. No big deal. And it was just like that. I simply said to myself, I already know what dill pickle chips taste like. I really don't need these. I already know how I'm going to feel. My eyes are going to be so swollen, right? I'm going to be salty mouth the next day. I don't need it. I don't need it. Such a simple concept. Such a simple concept. Good morning. I know it's your job, Gina, but your continued enthusiasm is infectious. That's very kind. It never gets old. I don't know what it is. As you can tell, I'm still talking a mile a minute. I get excited about this conversation every single week and tweak. I love each one,

21 groups later, 30 years later. And I, I've just really embraced it. It's my, it's my gift. It's my, it's my mission. It's my thing. Cause I, I love it. I get easily bored by routine, but I find it's the only way to get all the things in. Thanks for the support in this minimal cost program. Oh, thanks for saying, thanks for saying the board part. So this is the really interesting, there's this girl, Nicole, and she's a neuroscientist. I want to get her on in the group. I'm looking at some new guest experts. I'm going to start reaching out to, and she's a neuroscientist and it's really interesting. She, what's the book? What is the book? I will bring the book. I will let you guys know the book.

I bought her book. And she talks about this, that bored. And so, you know, a lot of times we think that, you know, we need to be motivated. I need to make my foods exciting. If I get bored, that's going to be a bad thing. Boredom is actually extremely helpful when you embrace that routine because the body loves routine because boredom isn't really exciting and the body doesn't need exciting. It just needs like consistent routine.

When it's bored, it can focus on other things. And when you really indulge in that boredom, boredom with what you're doing on the program, that really makes you more resistant to, like I said, those dopamine hits. You get comfortable in boredom. So you don't need to constantly, this is like people, do you ever know people who are, they're always drama. And then the minute things are good in their lives, they create some sort of drama. And this is like the, this can be like the, the, like the rhythm that you function at some people function at like an Adele song there's like a 532 hertz megabyte beat of the universe I think is that what is it 532 so there's a certain rhythm that the that the that the universe functions on and and this is

known this is not like quackery this is actually known so some people are going through life um you know like moving and grooving to the beat of an Adele song right some people are going through life, you know, like moving and grooving to the beat of an Adele song. Right. Some people are moving and grooving to the beat of like a Metallica song. And you guys remember Metallica, like hardcore, heavy metal. And that's where, you know, you get people who like Tony is like Adele and I'm like Metallica. No, I'm like somewhere in between. Somewhere in between. Somewhere in between. And so this is sort of like in your life, like people who when there's constantly drama,

when things calm down, they create drama because they are so uncomfortable with the calmness of their life. And so this is sort of where thinking about coping mechanisms and how your relationship tied into food, a lot of people are looking for food to serve a purpose far beyond nutritional requirements. And so that dopamine hit, right, or like that, that enjoyment, which is all really comes down to dopamine hit, or distraction, a lot of people look for food as a distraction. I don't want to think about my crazy day today. I don't want to feel, I don't want to think about what I got going on in my life. So I want to eat, mindlessly eat so I don't have to worry about that. And so getting really into that routine and embracing the boredom, when you work through

that boredom, you will get to a place where, okay, I can take it or leave it with food, right? This is why one of the goals I have for you is that when you lose your weight and you're maintaining your life, weight is just living your life, to sit in a room full of your favorite foods and just be like, yeah, whatever. I mean, if you're hungry and you want some, okay, I'm going to have some. You're going to take a bite. You're going to enjoy it. Maybe your favorite food, for example, is a donut, you have a favorite donut, I want you to be able to sit in a room full of all your donuts and just be like, I don't want one. Or Yeah, maybe I'll have one. And then you'll have a couple bites. Oh, this is delicious. And then when you're done, you just you're like, I'm good. I don't need to eat the whole room full of donuts. I'm not

stressed at all. I'm just so this is like really working through that boredom really helps you get really in tune to your body's actual needs over your wants and makes you more resistant to those dopamine hits and really helps to work through your issues of how you utilize food. But you know, if you're using it to cope or whatnot, right, and this is about rewiring how your body is functioning physically, rewiring your brain, how that's come to function mentally and your associations and connection and relationship with food at the end of the day. So that boredom part is a big piece, a big piece. We've trained our brains for instant gratification, whether that's like, you know, going on your phone

and like, I remember old dial-up internet. Like I remember that because I was like designing my website. You know, I don't even know, what would that be? My kid is, was one years old. She's now 25. So 25 years ago. And I remember I was designing my website and I had to do dial-up. Now I can still remember the tone of the dial up. And like, fuck, and I just would take fucking forever. And now if I don't like go on my phone, and this like, it's like not instant. I'm like, come on. Like, you know, we're so used to this, like, you know, easily accessible, instant gratification, world that we live in. And it's very fast paced. It's also similar to if you live in the country, or I don't live in the country,

but I live kind of north of the city. And there's like a defining moment when I'm driving into the city where you can feel the energy, you feel the chaos. And so what I do is I when I notice that I can get a little edgy is I purposely ground myself and take a minute and slow myself down so I don't get caught up in the craziness of the energy of the city. Now, it's exciting. This is why you go to Vegas and it's just like lights and stimulation and everything everywhere. And you feel so wide awake because you're like so wired from it. Right. So it's about recognizing like the energy

that you're showing up with. It's just recognizing being grounding and being in the moment, being in the moment. So this brings us back to the four mindful eating questions, because there are so many books out there and resources of how to be in the moment, just be in the moment, take time in the moment. And how do you do that? And that's one of the things that asking the four questions does. It's training you to be in the moment and in your association with food to take time and recognize before you even eat the food, how you're going to feel if you eat the food. Take time to that when you start eating that food, really recognize your body's cues so that you don't have to think about it. So the whole point of asking those four questions why you're losing weight is so that when you are done reaching your weight loss goals, and you're just living a life or live in the Libby way, and just living a life maintaining

your weight, you don't have to ask those four questions anymore. You're at a restaurant, you see the waiter coming with your food, you already know if that's, you know, too much, not enough, whatever. You eating your food, you don't have to think about it. You don't have to ask four questions for the rest of your life, you know, okay, I'm done. Like I never accidentally overeat my food. If I overeat something, it's a conscious choice. I recognize I've had enough. This shit is delicious. I'm going to eat more. So I'm going to go back in knowing that I'm going to walk away feeling full. And lots of times I make a conscious decision to do that, right? So this is where the things that you are doing now, when you are doing them consistently, this is what all feeds in, whether it's the physical things you're doing, the mental things

that you're doing, all leading into not just losing weight, but being able to maintain and sustain. Up after a few pounds of wedding weekend, but working hard to be consistent, and those extras are coming off that you're just helping your body recover from the weekend. Love this. More important, got to celebrate guilt free. What a mindset moment. Oh, that. Yes, that's that retraining your brain, right? Okay. Yeah, I chose to indulge. That was great. Had the best time. Hashtag worth it. Not going to starve myself, not going to deprive myself, not going to punish myself, just going to move forward and help my body recover from any indulgences. If you did high sugar, high salt, whatever, that can be a

bit of inflammation, which has your weight up, can be a backlog of foods that can have your weight up. It's going to come right back down and then you just keep moving forward. To me, that's a massive win. I can't believe what a game changer getting the proper sleep is. I'm finally sleeping great. And it changes my mindset like crazy. It's not I think sleep is the foundation of of not just health and wellness, but weight loss. I think sleep is probably the number one most important thing. And managing your stress the food part is the I mean, the food part.. The food part is the, I mean, the food part, I mean, there's a lot. I mean, I think it's individual for everybody, but if you're not getting

the sleep that you need, and I know some people can't get a lot of sleep, but you got to factor that in. Okay. So maybe I can't get the most amount of sleep, but the sleep I can get, I can try to facilitate the deepest sleep that I can. And then what I love about the maximizing post is like, if you can't get all the water in, you can't get all the sleep in, there are other things that you can do to be proactive about the process. It's a real Dutch thing in my community, food.

We always have too much food with get togethers or have squares or cookies with every coffee feels good to have no desire to eat it. Yeah. And you can appreciate that for other people. And so this is what I say about that is think about, is it making the conversation any better? Like whether you choose to eat foods that make you feel good or you choose to indulge in foods, is it making the conversation any better? Like you go, I always use this example. Every Friday you meet a friend and normally you both indulge in burgers and fries. Not that burgers and fries are bad or nothing like that. I don't want to say that vilify burgers and fries. It's fine to have,

but you both overeat. You have a great conversation, lots of laughs, but you both overeat and you walk away feeling full and stuffed. And then you, you know, you pay the bill. Oh my God, I ate too much. And then you walk to your cars. Oh my God, like I got to lose weight. I feel full. You get in your car, your stuff shouldn't have eaten that. And then let's say that you switch it up. Let's say you order like salmon and, and side salad or something like that. Is it going to make the conversation? Is it making the conversation any better if you're indulging in foods that don't make you feel good so that you're paying for that food, then you're indulging in foods that don't make you feel good, so that you're paying for that food, then you're walking away and you're just feeling how physically just blah, you feel, as opposed to if you just made food choices that made you feel really good, you would enjoy I beg to differ,

you would enjoy that experience a lot more. Like there is something to be said by comfort food overeating, it jacks up our insulin, it gives us a euphoric high, we tend to do that when we're around friends and family and mindlessly eating. But there's always on the other side of that, that physical feeling of how you feel. Right? I gotta go. I gotta go get my passport renewed, y'all. Trying to leave the country at some point again. And I need to get that done. So I got a jet. Thank you for joining me. I'll be back tomorrow with Dr. Alinka Trejo. She's going to talk about hormones in terms of perimenopause, menopause, postmenopause. We're also going to talk about men as well off the top for the men in the group. We're going to talk about testosterone, also a relevant conversation for women as well as we have testosterone and

that factors into the androgen conversation that we're going to have tomorrow. So if you're interested in that, even if you're not in perimenopause, you want to listen, you want to listen, you want to listen. If you're past it, you also want to join us, it's going to be a great conversation. So I'm going to see you guys tomorrow. Check out that conversation with Stacy, the conversation we have with Dr. Olenko on Tuesday. Remember, if you have any questions, pop them over the question of the day page. Those of you still having issues with Facebook, if you are using your apps, Facebook app through your phone, upgrade it. I mean, whatever you do to get the next version of it, that can maybe fix any glitches that we experienced with Facebook or just ask your questions here. The team will follow up and answer any that you have. Have an amazing day, everyone.

I'll see you later. Join Kim and I. We got the tweak, we got the tweak this week. If you want to join us for that at 12. Okay. Bye everyone. 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.

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