The Livy Method Podcast - Livy Method Day 5 - Winter 2024

Episode Date: April 4, 2024

Gina Livy's Facebook Lives from The Livy Method Winter 2024 Support Group hosted on Facebook. This is a recording of the Day 5, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2024Topics covered:Understanding the Rhyme and Reasons behind the ProgramRecognizing self-sabotage and if you’re planting the seeds of doubt earlyLook for the Science Saturday posts coming out, explaining the science behind the ProgramIt’s the weekend! Please don’t stress, there’s nothing you can do on a weekend to ruin things. An important part of the Program is learning to navigate decisions on weekends calmlyThe detrimental effects of not eating all day before an event or night outWe do not go backward in the Program to go back and re-do days. The Sickness Protocol is to be used when not feeling well, physically or mentallyOur bodies are always repairing, rebuilding and levelling up with each round of the Program we completeEach round of the Program builds on the next in a structured way to support your body in the healthiest of waysThe benefits of a fresh start and starting a new year with intentionThe timing of losing weight will be different for everyone. We will be having conversations with Dr. Paul about reasons your weight could be slower to moveThe benefits of tracking data, setting intentions and journaling as you work through the ProgramGina and our team of Program Specialists are here to help assess what’s happening for you throughout the Program so please be sure to reach out!Dealing with stress and finding new ways to copeLooking ahead to hormone conversations with Dr. OlincaRecognizing self-sabotage and feelings of frustration and finding the best ways to feel these feels and best navigate themAddressing situational changes and the impacts when working through the ProgramGive some thought to how you’re framing this Program - are you looking at it as a course, a journey, an adventure, or a project? Homework for the weekend - review your Why and your past dieting historyTo 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. Happy day five of the program. If you are following along with our current 2024 winter group, it is Friday. Man, that week ever go by quick. I hope that you've had a great week. I hope that you're enjoying the program and the process so far. A lot of information, but isn't that so awesome? It's so much information because we want you to be informed. We want you to have the information that you need in order to be successful. We're going to go over it time and time again, especially that basic food plan. We're going to stick with that for a while. Really important to understand there's a rhyme and a reason. I know I've said that a million times

to everything that we do, and it's going to all come together for you. If you find that you are doing the things, then you're going to notice the things that I'm saying are going to start to resonate. You're like, oh yeah, I'm feeling this. I'm seeing that this is happening. That is happening. It's because if you do this, your body will respond like that. And I've really done a lot of the work for you. In fact, showing up and following the food plan part of it. once you kind of get into the routine, that's the easy part. That's the easy part. The hard part is trying to show up for yourself and prioritize yourself while life is happening.

It's working through issues. It's working through associations in terms of how you use your food, especially when it comes to coping. It's beliefs, you know, especially if you've lost and then gained back so many times. Why is this going to be any different? Are you actually going to be able to do it? And some people pass traumas. I see some people talking about how they're sabotaging already. Yeah, right? Because you really want this to work. Some people sabotage from the get, trying to prove to themselves, yeah, this is just the

same old shit. It's not going to work or yeah, you know, this, this isn't working for me. That's not working for me. Um, I see people planting seeds of doubt. Well, I can't do this and I can't do that. So this isn't going to work when there's so many things that you can do to be proactive. That's not about doing all of the things perfectly. It's just doing as many things as possible. Some people and addressing some of our returning, sabotage right when they see and believe it's possible for them to actually reach their goal. Oh my gosh, I might be able to actually do this, and this is happening to me. And then they sabotage themselves. And then sometimes people sabotage themselves after. One of the things you want to work for is those planting the seeds of

doubt, right? Like there's an excuse like, oh, it's just too much information. Well of the things you want to work for is those planting the seeds of doubt, right? Like there's an excuse like, oh, it's just too much information. Well, we need you to have the information, right? And we want this to be the last diet that you ever do. So we want to make sure you know everything that you need to do in order for that to happen for you. Or like, oh, I can't watch all the lives. There's so much video. No, no, there's not. There is some videos that go along with the information in post, but you don't have to watch any of the lives. You don't have to watch them. You don't have to listen to them. All the information that you need is in the book. Well, I'm confused and I can't figure it out. We have a whole team of people here for you. Like we are going to make this like

fail proof at the end of the day. We are going to do everything we can to make sure that you're here. A big one is like, I'm just not motivated. I'm not motivated. Motivation isn't going to get it done for you. It's not. Because just like anything else in life or any goal that you're trying to accomplish, you're not always going to be motivated, right? So motivation isn't going to do it for you. It's great when you are motivated, it makes things easier, but you're not always going to be motivated. And you still have to do what you need to do, or at least, you know, do some of the things you need to do to keep this process moving forward. So we're here for you. Continue to ask those questions, especially on the weekend. We keep things really quiet around here information wise. Moving forward, we are going to be posting our science Saturdays, which is the science behind the program. I highly, highly, highly, highly, highly suggest that you check this out. They're long posts. There's a lot of links and obviously information to back up the research and whatnot. But they have a great way of tying into where we are in the program, the process.

And the first one we're talking about is set point. Set point, of course, is where your body has adjusted around a certain weight, the weight that your body is used to, and how your body is sort of wired to function at that weight, which is what makes weight loss difficult. You can't really get past a certain number, or if you do, you go right back up to that number. It's the way your brain and your body is wired around that set point. We're changing that. We're going to help your body release fat and then you need a plateau along the way, little mini plateaus to help your body adjust to your weight. So I highly suggest you check that one out. Also in that first science already post, it's also available in the book right now and in the app. We're going to introduce them this Saturday, just the science posts in general, and then we're going to be rolling them out

starting next week. We're talking about all the detrimental reasons or, you know, when you store extra fat, how it's just not healthy for you. I talked about this the other day. We don't like to dwell on this, but it's because your body carrying excess fat is not healthy for you, which is why your body wants to get rid of it just as much as you do. It's just usually our traditional methods of starving and depriving, you know, and disconnecting are not helpful. It's not helping the health issues that you have. It's just like eating less and forcing your body to burn fat. So the only benefit of fat loss that way is actually having less fat in your body because carrying excess fat causes inflammation and hormonal issues and all sorts of other stuff. So the Livi method, you're actually addressing your body's needs. You are giving your body the resources it needs to actually make

change at the end of the day. So I do highly suggest you check those out. It's the weekend. How is everyone feeling about the weekend? Are you stressed out? Don't be. I'm not worried about you. There's nothing you can do on a weekend that can't be undone by getting right back at it. A lot of you talking how you have plans and should you put the program on pause? No, I think that, I mean, you got to eat, you got to eat, you got to drink water. And you know, it doesn't mean that you can't indulge here or indulge there, but you don't need to blow off your whole day or, you know, your whole weekend, just because you have, you know, some chips or a chocolate bar, or you skip a few snacks, or maybe you have a burger and fries for your meal. And this way I love about tracking in the app in the 91 days is you should be able to see how your body's

responding on days where you're making those choices. I don't want to say they're not good, they're not bad. They're not on plan, they're off plan. It's just the choices that you're making. And then how your body responds when you are doing the things to be a little bit more proactive and helping your body specifically focus on fat loss. You should be able to see that life is happening to you and you are living life when you are tracking what's going on. It's not just sitting aside and sitting in your place and never leaving your house and just making sure you're doing everything perfectly, right? Part of the program too, because it's based on sustainable weight loss, is being able to go places and live your life and be around food and work through your connection to food, your issues

with food, your associations with food, your triggers with food, right? Because at the end of the program, we want you to lose your weight in a healthy way, physically, more so mentally, and be really calm around foods. And if you're going to choose to eat something, you're eating it, you're making a choice, you're enjoying it, you're not berating yourself afterwards, you're not worrying about it. You're just, I had it, that's delicious, move it along. And so weekends are kind of an opportunity to kind of, to do that. So the worst thing you can do on the weekends, especially because if we're going out or you have something big planned, celebratory night or whatever, maybe just a night on the town. I went to Madonna last night.

Oh my gosh. Ah, it was so fun. Shout out to all the Libby losers that I've met. Such a great night. But typically what people have done is you starve yourself all day in anticipation of having that bigger meal later. And so that's problematic, because your body has to get energy from somewhere. And when you're not giving it the energy that it needs, it will

pull from your fat reserves for energy, because once it kind of uses your glycogen reserves, it has to dip into your fat reserves. So you go all day long without eating and that tells your body you need your fat. And then when you do decide to eat, you're so hungry that chances are you're going to overeat. And that tells your body you need that fat because now you're overeating. Why are you overeating? You must be overeating after not eating because there's like a shortage of food because your body functions on a really primitive level.

And we know this, this is science. All of the obesity experts that I talked to at the Canadian Obesity Summit last year talked about this. It's just, that's how your body is wired to these things. And then, and then, and then usually when you, when you don't eat all day and you go to overeat, you feel so bloated and you feel this, ugh, you feel awful, but that's besides the point. Then the next day, because you overate the night before, you now starve and deprive yourself again. And now that's three times over the course of the weekend that you have reinforced the fact that your body needs this fat. So what's better than that is wake up, have breakfast, try to follow the food plan, have a snack, have lunch. And if you skip a few, it's no big deal on the weekends. Obviously the more you can consistently, you can

follow the better, obviously. Um, but say you have, you know, you have a burger and fries for lunch, no big deal. So what would happen typically is you'd probably starve yourself after that. But after you eat a big meal like that, the best thing for you to do is eat again, because eating again, it says to your body, oh, we have more food coming in. So let's work on getting rid of the digesting, doing what we need to do with the food that we previously, that's that stimulating of your digestive system, right? And then just keep going on with your day. Or, you know, like, so don't let one bite a bit or whatever it is, skipped meal, or, you know, burger fries, bag of chips, chocolate bar,

whatever that is, ruin your whole day. Just keep moving it along. That's the best thing that you can do. Just keep moving forward. We don't go back and we don't repeat steps with this program. If you feel the energy of that, it's really mucky, it's really messy, and you're just going to like spin your wheels and you're not going to get anywhere. Just keep moving forward. That's the best way to navigate. Now, when would you take time off the program? You can take time off the program when you're sick. So if you're sick, you can follow the sickness protocol, but put the program on pause. And then when you start to feel better, then you can get back to tracking and following the day-to-day stuff. Or you could just include sickness because sickness is like its own

protocol. When you go on vacation and you take time off and you're just like, I don't want to think about it. I don't want to do it. Yeah. I'm going to try to eat healthy. I'm going to try to make great choices, but I just want to just go enjoy, not think about it. And so then, you know, you stop following on day 20, you come back seven days later

and you start following along on day 21. Um, other times in your life where you just don't have the capacity, something happens, you are just got to deal with life and you just can't. Although I do have to say when shit hits the fan in life is exactly, you know, when following the program is beneficial. It forces you to prioritize yourself, feed yourself, make sure you're staying hydrated. And then as we get into the program, we're going to start talking about maximizing, which is taking the time to focus on things like your stress and your sleep and trying

to move your body and, you know, taking deep breaths throughout the day and those types of things, you know. So it's really only under more extreme circumstances that you really need to pause the program or you wouldn't track, right? So you're not just trying to get perfect days with your tracking. I'm sorry, I'm just seeing that. I saw, I just wanted to see a comment here that came up. Let me see if I can scroll.

The scrolling is just, ah. As someone who's done five programs already, do you think doing the program so many times stimulates your digestive system in the same way as the first couple of rounds? Do we have a metabolism point that we can't go beyond? Oh, I love this question. Is your body going to stop getting even healthier? Right? I mean, chances are, I don't know you. And I'm so I'm just, I'm just generalizing. Our bodies are so broken down after what we put our bodies through, that optimal health is still a ways off, even after five programs. Your body is always repairing and rebuilding and regenerating and

rejuvenating and getting stronger healthier, and all of those things. And so I love this, though, because it's interesting, because stimulating your digestive system is the signaling of food coming in, coming out. Strengthening your digestive system is things like having fermented types of foods, being mindful of your microbiome, right? Your digestive enzymes, you know, probiotics, prebiotics, adding in digestive bitters, that type of thing. And then, and then you can always have setbacks. You know, whenever you're sick, you take antibiotics that messes with your microbiome. Then you have to start, you have to build that up again. Stress can really weaken your body, your vitamin, your mineral reserves and how your body is functioning.

Right? So, so I was thinking about this today, um, whether you're a returning member or a new member, is think about where you are at and what you have going on in your life. A lot of times people like, I saw someone today say, I'm really struggling this time around. I'm like, what? It's like day five. What do you mean? How do you know you're struggling? It's day five of the program. Like it's so normal after the holidays, especially to get back into routine. But I think a lot of times people base the program working for them on the scale. I mean, obviously you want to lose weight. So when the scale isn't moving, what am I doing wrong? When, you know, maybe you lost a good chunk of weight previous program, and now your body's just taking time to solidify your weight. We see that a lot.

People lose a lot of weight. They're going to need a lot of time for their body to solidify that, which is like you want that and you need that. But how the body responds each time is going to be a little different, right? So maybe your digestive system is pretty strong. Your bowel movements are on point. You feel really great. You're not feeling bloated. You feel really good. Like maybe that maybe, maybe you've done a lot of work there. I don't think that your body stops improving, repairing, rebuilding, strengthening, making changes and all that stuff. But you might be at an optimal level with that. So the exciting thing is, is that your body is going to continue to work on other things and level up other areas. And so that's what the fresh eyes post is all about. Cause people will come back again and they, if they lost weight right away in the last program and they're not losing

weight now, they're like, what's, what's wrong? What's going on? This isn't working for me. You know, second time around, third time around, this is harder. It's not harder. It's just your body's responding differently, not worse, not better, just differently. And I mean, essentially your body's functioning on a, on a, on a higher level in general because of all the time and energy you put into the program, the process. So that's why you never want to, you never want to kind of like assume how your body's going to respond. You just show up, you do the things. Um, or sometimes people will assume like certain weeks work better than others. Well, my, you know, my weight didn't start dropping till week three. So I'm just going

to kind of like half-ass the first couple of weeks until I get to week three. And then that's where the magic's going to happen. Right. But then you forget that it's the weight loss is based on momentum. So it was the work that you were doing in the first couple of weeks that led to that scale moving in week three. Right. So, so there's a, there's a bit of coming back and being a returning member and, and try not to overthink it. You kind of want to, a couple of things you do. Look at it like a continuation, right? Like any other diet that you've done, you start it and you just keep doing it until you reach your goal. And there's no rhyme or reason or structure to it. You just literally eat less, exercise more, put your body in ketosis. There's like no rhyme or reason. So this is very like structured where it builds week to week to week to week to week to week to week, right?

There's a lot of forward movement on that. And each program builds and builds and builds and builds, right? As opposed to other diets. So you can look at this like a fresh slate it, right? An opportunity to take your body where it's at. Now, do you think your body's as healthy as possible? Do you think your body is functioning at the most optimal level? If you have a considerable amount of weight to lose, probably not. And that's only because carrying excess fat does come with some issues there, right? That doesn't mean that you can't be healthy and carry extra weight. That's not what I'm saying about that. Um, but each time you do the program, it's a little different.

So you can either clean slate it, or you can also look at it like a continuation, just big one, big ass continuation. That's it. It doesn't stop. It's just, you're still showing up. It's just, as you are continuing, you are putting yourself through these processes that repeat every 91 days, for example, right? So did that even answer your question? Do we have a metabolism point that we can't go beyond? I think that you'd have to work really

hard to get to that point. Things that help to increase your metabolism are like obviously stimulating, making your body work harder to a certain extent, um, lifting weights and, um, uh, increasing your muscle mass will help with that. Um, growing a baby, having a baby is a great way to increase your metabolism. Um, for sure. Um, there are very few ways that you can actually actively do that. But collectively, you are doing that by making your body healthier with everything that you are doing. That was a great question. I'm considering this round two as a continuation. Yeah, right? Yeah, but all the old diets I didn't stick with longer than maybe four months. This is different. Longest

I've been on a program. I love the reset and how it's structured, as it feels like I'm starting something new, even though it's the same program, a mind fuckery, perhaps. I'm all about this. I love a good fresh start. I talked about this the other day. That's why I think like I love about the new year and the whole new thing is like, don't buy into the new year, new you. And I was like, fuck that shit. I'm all about a new year, new me. I'm all about it. Bring it on. There is something to be said with starting and finishing something, especially when it comes to dieting, because how many diets have you started? Like you said, and we hear this so often when people are new to the program, oh my gosh, I'm following this longer than I ever have. That's, that's one of the secret sauces of the living method is doing it long enough that your body can actually make change. Your body can actually make change, you know, that's a big part of it, but starting it. And then with like,

especially if you're looking at like, oh man, this is hard. There's a lot of information. There's a lot to do. I've got to make a lot of changes. Imagine how that's going to fucking feel at the end when you've done that and how all the things that you're doing are going to add up and actually make a difference, not just on the scale, but how you feel, how you look, your sense of self, your mind-body connection, your self-worth, your confidence, your energy, your sleep, your bowel movements, like all of it, you know. So if you can break it down in digestible bits, it can be a pretty motivating way to do it for sure. I lose like a turtle, but I'm fine with that because that's life for me. And then the weight

will stay off. And of course, the plateaus are frustrating, but push forward. It happens to me for three months, a few years ago, but trust the process and it will continue to come off one day at a time. Yeah. That doesn't mean it has to be slow, right? Like everyone's a little different. Some people it's slow because they have a lot of shit going on in their lives and they can only do what they need to do. Some people it's slower. Maybe they're dealing with some inflammation or whatever they got going on in their body. It's not, it doesn't mean that they're not losing your weight slow. It doesn't mean that you're not going to lose it. You're not going to reach your goal. We're going to talk actually, Dr. Paul is one of our experts. We're going to talk about four reasons why your weight might be slower to move. I say slower because it doesn't mean that

you're not going to lose or that you're not going to reach your goal, but there are some reasons that people are a little slower to move besides life and the obvious reasons like inflammation, you know, food sensitivities, hormonal issues and whatnot. But the exciting thing is we're gonna have conversation about it. So you there, you know, the things you can do to offset that, which is, which is, of course, what we want to do, we want to make sure that you, you, you, you are doing all the things that you can do to be as proactive as possible. Some people will lose in little bits. So when I say we're going to help you figure out what weight loss looks like to you, some of you are going to lose in like little bits

and then you'll have like little plateaus. And some of you are going to lose in bigger chunks and have longer plateaus. There was someone today who was like, I've lost six pounds. I mean, although that's fabulous, I don't know about that. Like I heard that, you know, one to two pounds is like, that's, that's really the goal. One to two pounds is like the average, right? One to two pounds is the average. With this program, what you're doing is you are supporting the body in releasing fat. And some people will notice that they'll lose four pounds in a day,

six pounds in a week, some people more than that. And what usually happens, it's not just like you didn't lose it the day before. And that's what I mean by weight loss is momentum. So even though you're weighing yourself every single day, right, and you get on that scale one day, and it's really low. Chances are your weight has been dropping all week long. It's just your weight has also been up because your body's retaining water as it focuses on releasing fat. So it's not something that just happened overnight. When the scale moves, it's never what you did the day before and always what you've been doing like the days and weeks leading up. If the scale goes up

overnight, that's always what you did the day before. It's always superficial weight gain. You're never going to gain weight from what you did the day before, right? So that's why you don't have to worry about those fluctuations on the scale. But they can give you great insight into where you're at. Because if you go down the scale today and your weight is up and you're like, did I work out? Is my body sore? No. Did I have salty food? No. Am I drinking my water? Yes. Did I get a good sleep? Yes. Like, can I, is there any reason why my weight might be up? I don't think so. Well, then how are you feeling? Oh, I kind of feel a little bloated. I feel a little off. How was my sleep last night? Got up in the middle of the night. Went pee around three. Okay. You know, chances are my

weight is up because it's about to drop down. Some of you are already noticing because the body doesn't mess around, body doesn't mess around. So some of you are already noticing, some of you are already noticing the effects of detox, which is the very, again, loose general term when your body is focused on releasing fats. Sorry, I just, I'm laughing because I got sidetracked by the ready for the F-bombs, uh, wearing my earphones as I have my youngest from school. Hi, good morning. Um, no F-bombs yet. No F-bombs yet. Um, let me see if I can find some more questions. That's so funny, but they're coming. Probably they're coming. You know, why do I swear? Let's talk about that for a second. Let's, let's get that out of the way. Cause, um, sometimes I swear. Um, but I try not to, I try not to edit myself. I try not to,

they say people who swear are honest people. I'm a really honest person. You're, I'm going to, you're going to, it's going to be TMI city around here. Um, love me or hate me. Okay. Let's get that out of the way first. You don't have to like me. Some people, they can't stand the sound of my voice. They just like whatever. You don't have to like me, but here's the thing. I am really good at weight loss. So get this fucking thing done already and you'll never have to see me again. That's my goal for you. That's my goal for you. I am here for you. I want you to be successful. You know, we have an amazing team of people who want to be successful. You don't have to like me. You don't have to love me. Hopefully you're finding the things I'm saying of value for sure. Um, but I'm not everybody's cup of tea and I love, I love

36 years later. Someone asked me, um, the other day on an Instagram, do you ever get like, how do you, how do you just keep coming back and doing more programs? I never get tired of, I don't know what it is. I don't know why I never get tired of, I don't know what it is. I don't know why I never get tired about talking about this stuff, never get tired. And unlike other people who have their own careers, that weight loss has been mine. And I know a lot about weight loss. So I try to sit up here and just kind of think about like the, the, the questions that are being asked and the conversation that needs to be had. And I just kind of sit up here and I talk about it. Sometimes I get super passionate about it and the F-bombs fly. So just ignore them. If you're not your cup of tea, hopefully you'll still find value in what

I'm saying at the end of the day. But let's get that out of the way. Get that out of the way right now. It's only because I'm passionate about what I do. New year, new me. Season is here. And honestly, we're already over it. Enter Felix, the healthcare 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 healthcare 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. Journaling. Oh, yes. Journaling. Journaling is such a great idea. The Libby Method app is amazing. Okay. So not only along with like ticking off the components of your meals, you can type in what your meals are or any notes. And then if you

click the little like plate and fork icon, it'll actually give you like a different types of graphs and the rundowns of your day. So you can actually gather quite a bit of data. And that's what it is. It's about collecting the data, reflecting on it, and then knowing what you need to change or level up or do, right? Like that's one of the reasons I love the app. Also, you can set intentions, end of day reflections. You can make notes with everything, your sleep and your movement and your mood and all of that. But if you're, and it's not too late to start using the app too, if you haven't started.

Also, there's so many cool things that you can do with the app that you might not know you can do with the app. So over on our website, we have a whole like app resource page that has videos and talks about all the cool things you can do with it. And we have a tech support team to tech support at gdlb.com. So they'll help you if you don't, if you're not into apps, you don't know anything about technology, like message them, they will help you set it up, they will run you through it step by step. And then trust me, what was really important to me when designing the app that it was like super tech funny for techers. You can tell I'm not a tech person, but also really easy to use for

people like me who are tech people, but also pen and paper. I do love our Libby Method book because the way it is, like you can see, look, look at this, all this space. That's actually a QR code. So I'm holding up the book right now for those of you listening on podcast. And in the book is actually QR codes. If you're wondering what those are, you can take your phone and you go to your photo section and you scan it. And then you click on the little button that comes up and it takes you to the video, which is really cool. That's one of the things that's new about our fall book and our winter book. But there's a lot of room to make notes.

Or get a journal and journal every day. Not necessarily what you're eating. Oh, today I had eggs and this, that, whatever. That's fine. But how you're feeling and how your body's responding. When I work with personal clients, they would text me all day, every day, how they feel when they wake up, even bowel movements that they're having, if that was like an issue for them, anything and everything. So I would really get to understand where their body's at. And I would be

able to predict when their weight was going to drop based on how they were feeling, the pattern of what was happening on the scale, the pattern of what happened on the scale last time they lost, and what they were doing, obviously, which is why the program is what you are doing. So if you are doing that, right, this is why it's really important to follow the program is that we can help assess what's going on for you if we know at the very least what you are doing, right? And this is where you, I want to help you figure out and be able to predict. That's why you'll see a lot of returning members are like, yay, my scale's up today and I feel like garbage.

Awesome. I'm so excited. You may be like, huh, what? Why? Well, because they know that's how they feel right before the scale moves and they start to lose weight or they know that's what happens on the scale right before it starts to drop, right? So really getting in tune with your body and really knowing where it's at, what it needs, especially when it comes to getting and

keeping that scale moving. Happy Friday, trying to be positive. Hi, Martha, with a lot of stress at work and at home, but not going to reach to food to cope. This program helps me think of new ways. Yeah, I love that. And you might, you might be new to the program and find yourself reaching for food. That's okay. Because it's being aware that you're doing it, which is the first step, which is so huge. And then you might keep doing it. And then you're going to get to a point where you recognize, okay, that's not really working for me, right? Like it's not making me feel better. It's not bringing me joy. It's not changing anything for me. In fact, it's kind of working against what I'm trying to do here. And so that's a big part of what we're getting into. When we talk about

issues, associations, habits, and how we use food to cope, we're going to be working through like stress eating, eating when you're bored, eating when you're feeling emotional. We're really going to get into that in all the different ways we utilize food. We're going to get into all the head stuff. We have some great experts. We're going to talk about this for a lot of people. It's not the food. It's not that. That's not it at all. That's not it at all. It's so much more than that. It's so much deeper than that, especially if you've spent any time at all in the diet industry. So we're going to get into that. So that awareness thing is so huge. Looking for support after perimenopause kicked my metabolism to the curb. Okay, so Dr. Alinka is going to be joining us. She's fabulous. We're actually going to get into that hormone conversation. We've dabbled in it before. I stay in my lane. You will find like,

I know what people need in order to lose weight. I'm really good at that. But there's a lot of things that I am not. And so I have looked for someone to have a conversation about hormones in a way that people can understand. Man, that's the thing that's tough, right? Like, I mean, definitely, definitely, you know, go see an endocrinologist, definitely check in with your doctors. I mean, you want to seek out your experts proper when you are dealing with your own health issues. But I think there's a lot of general knowledge to be had. And we're going to talk a lot about that. The program works really well with any type of hormone issues in that sense, because I think one, perimenopause and menopause is so difficult because by the time we reach that stage in our life, our bodies are so broken down from all the dieting, the starving,

and the depriving, and the disconnecting, and the ignoring, and the deprioritizing of our own health and wellness. And then you add stress on top of that, right? Like it's just, we're so broken down. By the time our body is transitioning, it's just like fucked. And so this program is really all about giving your body everything that it needs to be as healthy as possible, to repair, to rebuild, to regenerate, to rejuvenate, to make you healthier and stronger. And your body wants you to be healthy. It's just a lot of the times our methods for that are quite the opposite. And so the program, you know, a lot of times you'll hear people talk about balancing hormones. You can't really balance your hormones in a sense that they're like in a

straight line. Your hormones are always in flux with sort of everything else you have going on in life as well. And what you're doing with the program is you're pulling all the things that you are doing or can do. So they all work under one umbrella and you kind of move forward with that. And so your body can really build on that. So, you know, we hear a lot of people talking about, you know, hot flashes are getting so much better or, you know, that menopause belly that a lot of women are concerned about. You know, you can actually like make a difference with that. Some people will have to do more extreme things than others. For example, you know, lifting heavy weights.

I'm going through that myself. I just turned 50 last year. So obviously it's a conversation of interest. For me, I'm finding that lifting heavier weights is making a big difference, especially the way your body utilizes insulin, produces insulin, regulates blood sugar, your hormones and whatnot, increasing your muscle mass is hugely beneficial. And that's where it's really problematic for women. Because when you are dieting, you're not just like starving and depriving, you're not just losing on those other diets, you're not just losing fat, you're also losing muscle as well.

So all those diets that we have done have really done a number on our muscle mass at the end of the day, which also sort of emphasizes hormonal issues. Alcohol has been a big one. I love wine. I love it. I love wine. And then I love cheese. Um, I've had to cut it out and taking it out has made a huge difference. Not, I think on my digestive system, but also on my sleep, on my mood, on my energy. And it's taken a while, like I've been off it for like a month and a half, a little bit. And it's made a huge difference. And I hate to admit that. I hate to admit that. For a lot of people that cut out alcohol, they won't lose one pound. It's not going to help them do anything. But this is where in a roundabout way, if alcohol is causing you to be dehydrated,

causing you to not get great sleep, and can mess with your hormones, and make you feel depressed, and do all these things, then you might have to be like, okay, I need to take a serious look at this. Some people as well with their digestive system and food sensitivities and issues, you know, gluten is not great for anybody. It's just a matter of who tolerates it better. You know, some people should not, you know, really consuming a lot of dairy because their bodies, it doesn't work well with that. Some people shouldn't be consuming as much meat. I don't want to say shouldn't, but it would be ideal if they consumed maybe less meat. Some people's body works really well with meat, some not so much. Some people work great with dairy, some people not so much. Some people can tolerate gluten and everything and other people not so much. Some people work great with dairy. Some people, not so much. Some people can tolerate gluten and everything and other people, not so much.

So, so this is really about, you know, figuring out what's going, if you are not feeling great and you wait, you're tired all the time and your energy is low, we got to figure out what's going on. If you are feeling bloated and your digestive system is off all the time, we got to figure out what's going on with you because all the figuring out those things are going to help move the dial on the scale. So we're going to talk about all those things. We're going to talk about all those things. We're going to talk about all those things. I'm working hard on self-sabotage. There's a lot going on in life, but I feel differently about committing to myself this time. I'm tired of my

own bullshit keeping me down. Oh, I am here for that. I love calling myself out. There's a difference between owning your ass and berating your ass. Like you can't berate yourself into doing the things that you need to do. You're a loser. You're never going to do them. Come on. You can't, you're not going to berate yourself. You're just going to make yourself small. You're just going to put weight on yourself. You're not. But there's something about wanting to work through. Because people talk about accountability all the time. They will be like, I want to work with you personally because I need the accountability. I'm like, no. I am not your accountability person. You are your accountability person. You're not accountable to me. I want you to lose weight, but you got to do the work. So it's really about being accountable

to yourself. But a lot of people do that by berating themselves, getting on themselves, punishing themselves. I, I want to say enjoy. When I enjoy working through my shit, sometimes it's exhausting and I need a break though, because I don't want to make it seem like, oh, it's so great all the time. No one has to tell me what's going on with me because I'll figure it out before they need to. If I'm in a bad mood, I'm already knowing why. I'm already being like, what's going on with me? What is this? What is this? It's like frustrated. So some of you are going to be really frustrated. Probably everyone at some point is going to be frustrated with this process. It's frustrating. But I say to people, don't fester in your funk, first of all. If you're feeling like, if you're feeling frustrated and funky, don't fester in it,

honor it, and then do the things that you need to do. Um, which is not as easy said than done. Um, sometimes we want to fester because we want to feel our feels and especially when it comes to dieting. So as this process, we go on in it. Some of you are going to feel frustrated and I'm going to say to you, why are you frustrated? You're not frustrated with me because I'm here every day. I want this for you. You're not frustrated with the information because the information is there because we're just trying to keep you informed and give you everything you could possibly know. And the most bang for your buck, let's face it, right? Like I want to give you everything. I want to make sure that you are successful in the end. You know, chances are you or maybe you're frustrated because

you you're having a hard time getting meals and snacks, but it's not you, it's the fact that your job doesn't allow you to eat. Or maybe you're starting to realize that, you know, everyone in your life is asking you for something, it doesn't leave any room for what you want. Right? So it's not like you you don't want to follow the food plan. It's just you're finding it difficult because life, the way your life is designed is not giving you any space for yourself. Maybe you're frustrated because you realize that the people in your life aren't all that supportive. You're trying to do this big thing and people aren't really, I mean, not that it's their job to do it for you, but you're realizing, man, like I could love some support around here. You know, maybe I'm on an island by myself, which is why I love our amazing community. Or maybe you're frustrated because you've been

trying to lose weight for so long and you put so much time, energy and money into it and you are back again. You know, like that's why you're really frustrated. So we're going to talk a lot about turning up that internal volume and being like, what is it? Like you, you signed up for this. You want to reach this huge goal. Obviously, you know, and you knew it's going to be work. Obviously, you know, and you knew you're going to have to change some things. Obviously, you know, and you knew it's not going to be like just easy peasy sunshine and rainbows, right? So what is going on? And so I, I believe that when those feels come up, you don't want to squash them down and ignore them or blow them off or whatever. You want to be like, okay, what is this

that I'm feeling? Because the program and the process has a way of bringing up your issues. You're like, I want to reach this goal. And then the universe is like, okay, well, in order for you to reach this goal, you're going to have to work through this and this and this and this. And the doing part is really, is like I said, it's the easy part. Just follow the food plan day in, day out. Just do what you got to do. Put it on autoplay, blah, blah, blah, blah, blah. You're going to get there. But it's those other things. It's the feelings, the thoughts and all of that, that you're going to have to work through. So the universe is going to be like, okay, this is where you want to go. These are the things you need to work through when you get there. Again, because the end

game or the end goal is sustainable weight loss, to have a different relationship with food, with self, with everything across the board, right? To be in tune to your body's needs. So there's a lot of work. Know what works for you. Know what doesn't work for you. Work through those coping mechanisms. A lot of you work through that past trauma. A lot of you, if you sabotage, if you find yourself sabotaging with your food choices, chances are you're sabotaging yourself in life. You're sabotaging yourself in life too, right? So it's not just like diet related. It's usually the same issues. So it's not like, oh, I don't have time to deal with my diet shit. It's, it's not just your diet shit. It's all, it's your everyday life shit. It's not just your diet shit. It's your everyday life

shit. It's just in focusing on this one goal, particularly that you're trying to reach, you're able to see the stuff that you're working through because the program systematically brings it out of you. So we're going to talk a lot about turning up the volume, turning up the volume on those fields. I'm back. First time was good last winter as I had bad habits from shift work to lose. I'm now retired and in my late fifties. Okay. So, um, situational change, situational change. I didn't lose a lot of weight. Second time I got sick and fell off the wagon. So to speak, I gained more weight than when I started with the first time around, but I'm here and I'm going to try again. I have better habits this time and I hope to increase my exercise. I

do believe in this program. My spirits are down, but I am saying, so we hear people will say this. Okay. With the program works so well. Why do people gain it back? There's, there's a couple of reasons why people gain it back after losing one situational change like this, your whole life changes and you don't adapt to the changes that are happening to you. And we're going to give you the skills in order for you to be able to do that. Not putting time into maintenance. There, we have a whole maintenance plan for you. You've got to put time into helping the body solidify your weight.

If you aren't ready for maintenance, we're going to have that conversation when the time comes. And three, not being mindful. And that's about turning up that internal volume and really getting to understand what works for you, what doesn't work for you, what you need. Like you don't gain your weight back and not notice and notice the things that are causing you the high stress, the sickness, um, the lack of eating, lack of, you know, sleep. Well, all of those things, right? And there are different seasons in your lives.

Maybe the first time you did your program, everything was wonderful. And then the next three months of your life were chaotic and stressful and big things happened. And that's life. And that's why you have to keep going. And that's why I love bringing us back to the top of the conversation is how you are viewing this. Is it just one big continuation of your life and you're still focused on reaching your goal, but life is making it difficult for you sometimes, right? Or is this where you're breaking it down

in these little digestible bits of like, you know, these, you know, like these start and end little increments and each one has a different kind of story to it, you know? We hear that so often, but you know what we also hear is people working through that, those seasons of their life and what they learn. So what they learn every time that happens is that's what's going to lead into the sustainability. This, again, I will say it one more time, is not about a quick fix, although we want you to lose your weight as quickly as possible. Obviously, that's more fun and motivating in the healthiest way possible. But I want you to live a life where you lose your weight and then you move on like I have over the last 36 years of my life. I've been able to maintain my weight. Has it been a lot of work?

Not at all. Do I need to be mindful? Yes. Have I had periods of time in my life that my weight maybe was a little higher on my set point than others because I was dealing with some more stuff or whatever? Like that's yes, but I'm in tune to that and I know that and I'm not, do you know? And so that's, we talk a lot about that in the maintenance group, what maintenance is all about, but that is the ultimate goal for you to lose this weight finally and fucking forever so you can move on and never have to diet again. That is the ultimate goal. Lastly, give some thought to how you're framing this process. Is it like a course? Like, do you do really well at school, right? There's information you have to read. There's homework. There's things

that you need to do. If that's you, great. Look at it like a course, a three month course, 91 day course. Um, is it, is it a journey? Is it a journey in self-discovery? Is it like you're here for it? You don't, you know, you're, it's, it's a journey. You're going to be all in investigative with it. You're going to journal and you're going to do your stuff. Isn't it an adventure? I don't know what the heck's going on here, but I'm here for it. I'm just going to show up every day, going to do my best. Is it a project? Are you someone who does really well with projects, right? This, what needs to, what needs to happen? What, what do you need to pull together and do to complete this project? And you are the project. So just give some thought about that. Um, again, as we wind down this last week, although we're not done yet, um, assess your

why, why are you here? Right? Why, why are you here? Um, reflect on your, your history of dieting, cause you want this to be the end. You're headed to the end. So reflect on where you've been. So you know what you need to do in order to get to where you want to go. And how are you going to frame this process?

Um, that's your homework for this weekend. Uh, like I said, we just keep weekends quiet around here. I will not be going live, uh, Saturday. Um, that's a change for me. I, uh, in the past, historically have done, uh, Saturday morning lives. I am, my, my kids are getting older. Um, these are the last, um, few months of when my children will be at home. Hopefully, Tony says they're never going to leave, but I want to spend that time with them for my own mental health and wellness. I'm going to sleep in or maybe not. So as much as I miss them, here's what I am going to do.

I also used to do some 7 p.m. lives, which I quite enjoyed and loved, but found that I was really missing out on that family time as I tried to find that work-life balance. So I'm going to bring back 7 p.m. live on Monday. So hopefully that will help with some of you being able to just, you know, be in the moment with those lives. So I will not be going live on Saturday. I miss you all terribly. Honestly, I don't even know what I'm going to do with myself. But I'm going to be coming back on Mondays, not just at nine, but on 7pm. So hopefully that will be a bit of a trade off for you. But the program doesn't start or stop on the weekends.

We have a whole team of people here to help you every Sunday or the last day of the week is when we roll out the guidelines for the previous week. So that's how it's going to be moving forward. So you can open up your app on Sundays or whatever day that is for you and then pop into the group, ask questions or use that amazing Libby AI. Make sure you're sure about what you need to do. Spoiler alert for next week, more of the same this week. Just really building on the changes that you've made this week, trying to be a bit more consistent with them. That is the focus. But regardless, pop into the group and let us know if you have any questions. I will be checking in on the weekends. So I'll be doing some of my extended notes as well. So extended notes, just a heads up. You don't have to stick around for those.

These are like some of the frequently asked questions the team gives me based on each day. So it's kind of like a mini live that I do in the check-in, but really, you know, it's just those first few minutes where I'm popping on and telling you the posts that you need to know and any relevant information. So don't feel like you're like, I don't have time for like a 10 minute live every day. You don't have to watch all of it. Uh, just get checking, get the Coles notes and you're fine. I gotta go. Um, happy, amazing first week of the program. Um, I hope you enjoyed it and I hope that you're looking forward to the next, weeks because I know I am totally here for it. Have an amazing day, everyone.

And I will see you later. Bye. Whether you're in your running era, Pilates era, or yoga era, dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push.

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