The Livy Method Podcast - Livy Method Day 50 - Fall 2025

Episode Date: October 27, 2025

Gina Livy's Facebook Lives from The Livy Method Fall 2025 Support Group hosted on Facebook. This is a recording of the Day 50, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodfall2025.In this episode, Gina helps members reset after a full-on weekend, reminding them why structure and routine matter, especially when life’s moving fast. She breaks down this week’s tweak, explaining how splitting meals helps sharpen hunger cues and calm the mind around food. Gina also shares perspective on staying grounded during busy seasons and unpacks what food noise really means (hint: it’s often a sign of real change). If you’ve been feeling the weight of perfectionism or stuck in old patterns, this episode is a gentle nudge back into self-awareness, consistency, and trust in the process.To learn more about The Livy Method, visit livymethod.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 for 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. It's just going to get right into it.

Hello and good morning. It is Monday week freaking seven. I hope you're excited about this week. God, it seems like there's a lot going on, right? I don't know. Maybe they're planets or doing their retrograde thing. I'm not really sure, but it feels like a lot. Also, I don't know what's scarier.

The frost that I saw on ground this morning or the big ass freaking coyote. that was just in my backyard. I might have saved someone's dog, I think. Right, Tony? Yeah? Maybe I saw someone in our backyard. They had their dog and their dog was on the ground. I'm like, what are they doing?

And I look back and there was this giant coyote. And it was like orange. It was like a German shepherd-sized coyote. You know, I'm awake. I'm awake this morning. I am though tired, though. I don't know about you. The Jays, like staying up late for the Jays games.

I mean, I'm not complaining. It's amazing, but it is completely throwing off my schedule, especially after you come down from the hype. It's just like, okay, I'm not getting a lot of sleep these days, but that's okay. I'm going with it. How are you guys feeling? It is the first day of week seven. So I love this week. It's one of my favorite weeks and tweaks.

I know I said this on the check-in video this morning. It's also a week that people are just like, I don't know about it. Why do we got to do all these weird things? And I was thinking about that this morning. I was actually thinking about what are some of the negative things that people say about the living method? Because, you know, people are out there. They're just like, oh, you've got to eat the same shit every day. Oh, you got to do these weird tweaks. Oh, you got to, so many rules and guidelines and restrictions. I don't know if they're saying it like that, but in my mind they are. And I'm like, the whole goal is for you not to follow a diet for the rest of your life. And I do talk about living the liby way.

What does that mean? That's just a catch phrase that seems appropriate for all the things that you learn while you're losing weight doing the living method. And the living method is just a system of learning. And if you listen to our guest experts, they all talk about the importance of routine. As much as we like to be like, you know, we like things to be switched up. changed up. We like to feed into dopamine and be excited and be motivated and all that. The body just loves simplicity and it loves routine. And routine allows you to understand or get a

handle on what's going on in your body and how you are feeling and how your body's reacting to the choices that you are making. So there's like a foundational routine there. And then each week we're making slight changes to it or we change our approach. And that's for a few reasons physically what that does. Like, for example, downsizing helped your body adjust to those smaller portions. We got to address your portions. We are talking weight loss. And then all the thoughts and feels were brought up. And so this week, for the first couple days, we're going back to that baseline. So we're reestablishing that routine again. Oh, here we go. Everything's just calm and routine. And then we are going to split up your meals and snacks, which just has you thinking,

like what the fuck like that in itself is got you thinking differently about what you're eating and when and how your body's reacting and responding so these tweaks is just part of the system that helps you learn about your body helps you get in tune to your portions understand how your body's responding to your food choices so there's a couple things going on when we split up our meals and snacks when you eat more often it really is exhausting it just the your brain is just like, I'm thinking about food all the time. Great, because you also get to eat all the time. That's different than a diet that you've done before where you are starving all the time and trying not to eat. And that is why you are thinking of food. So it's

all about the neuroplasticity in your brain is meant to change, but you have to change the way your brain is wired, especially around food. So this is one of the reasons, one of the ways that we approach the food noise, right? One of the biggest non-scale victories people experience with the living method is being calm around food, which means that they don't have that food noise anymore. Still thinking about it, yes, obviously, but not to the same extent. So splitting up your meals and snacks does have you thinking a lot about eating. It can, the thought of it is exhausting. Physically, it's exhausting, eating all that often. Again, you don't have to worry about insulin spikes or anything like that because you're not eating processed food.

foods, high carbs, you're eating good nutrient-rich foods. So you're constantly thinking about what you're eating and when. You get to take the exact same portions and it's really interesting. You'll notice how you start overthinking. People will start thinking about putting their meals together and am I getting enough for this and am I getting enough of that? Whereas last week when you were downsizing, you weren't thinking about that. You were just making your meals and snacks and then you sat down and you ate them and you left yourself feeling slightly unsatisfied. Now when we take those exact same meals and snacks, let's say, and simply split them in two people, People start freaking out. Well, what if I'm not getting enough vegetables? What if I'm not getting enough

this or that or whatever, right? The exact same meals, the exact same meals, pretty much. So you're going to split them into, you're going to eat the first portion. And what's great about this is you know you get to eat that second portion. In fact, you have to eat it. Even if you're not hungry, you still have to have a few token bites. You don't want to not eat it because that might have you dipping into, oh my goodness, what if I didn't eat enough? And what if I, you know, what if I'm hungry later? So you actually have to eat it, at least a few taken bites. So you eat that first portion, right? And then you just pay attention to how you feel. You probably will feel hungry afterwards or you will feel like maybe you've already had enough. It's interesting when you don't have that pressure of downsizing.

Then you're going to wait 15, 20 minutes ideally until you eat the second portion. And so then you'll start eating that. And what's interesting there is now you've actually given the body time to process and digest your food. So your satisfaction levels are actually starting to kick in. A lot of us just eat our food way too quickly. And when we're rushed and we're distracted and all of that. And so your body takes time to process and digest your foods. And so once you give it a bit of time to start to process and digest your food, without the pressure of, oh my goodness, I can't eat more food or like all the thoughts that come up with downsizing, you'll realize, oh, I'm not really all that hungry for my food. Now, I've heard some people say, well, I'm not hungry because it's cold or

it's like, whatever, come on, give me a break, right? You can heat it up or whatever, you know, people eat the salads. Salards are cold, you know, so giving your body time to process and digest your food. So what you'll realize with having to eat more often, not more food, right, and having to split up your meals and snacks and then wait until you give you. your body time to process and digest. And then the second part of that is if you want to go there is separate your proteins from your carbs. And we're just doing this for a few days. So have the proteins first and then your carbohydrates in their second portion and your leafy greens and fats can go other way. You understand how protein and fat feed into your satiety hormones. They

actually help you feel more satisfied. So just you get to understand that, which is the setup and the lead up for the tweak that we have coming down the pipeline in the next couple weeks. So it's really interesting. There's a, there's a, there's a, there's a lot of variables to it. Um, there's a lot going on. But here's what you want to do. You just want to give it a try. Now, some people will be able to split up some of their meals and snacks and some people, all of their meals and snacks. And maybe you feel like you can't split up any of your meals and snacks. That's okay, because at the end of the day, just following the basic food plan and maximizing your efforts and being super mindful. you're still going to be able to lose weight.

I'm still going to be able to lose weight. I'm just going to have a sip of my coffee. I'm going to cough for in a second. Okay. Give it a try. It's something new. Try to have fun with it. And this program is meant to be all consuming

because I want you to lose your weight sooner rather than later. So you can lose your weight and go live your life. And then you just have the tools to be able to navigate life and food. And understand when you're stressed and, you know, things are a little bit out of control and your weight is going up because your food choices that you're making, you're like, okay, yeah, let me get this back under control. Let me get back to eating healthy foods, managing my stress, trying to get better sleep. You have the tools and the skills to be able to do that. Rather than every other fucking diet you've done, all you've done is starved yourself. All you literally have done is starved and deprived yourself, forced your body to burn fat, which you will lose the weight. And then your body just feels like it needs to store. all back plus more, right? So these tweaks are designed to help you do that. Make sure you ask all the questions. So first three days of the week, and you can't switch the days around because you've got to bring some stability back after downsizing. First three weeks is just that basic food plan, not just, but also you've got to go there with the four sets of mindful eating

questions on those portions. You've got to be in tune to that. And also, if the scale is not moving in a way that you like, you have to say to yourself, what do I need to do here? What are the things that I need to focus on to get and keep this scale moving. The program works. It's science back. La, la, la, la, la. It's about you figuring out what are the things that you need to focus on and getting really real about that, right? Have you been staying up every late? Have you been noticing staying up late, for example, watching the Jays game, you're tired. Maybe you're dipping into more of those carbs. Maybe you're craving sugar, right? Like just being a, not that you need to do anything about that, but just be aware of that, right? Are you feeling a little extra bloating?

I'm not getting that sleep, maybe because you're having some bites of bits in the evening, which, again, not going to stop you from reaching your calls, but bringing a really, really be in and aware with what you are doing here. And intentional, intentional about not just wanting to make change, but actually doing the things that you need to do and changing the things that you need to make. This week, the problem will be balancing sleep. I have to go for fasting blood work, which means I have to line up by 6 a.m., getting there by seven, works 745, I can't go to bed early in the Blue Jays games day.

I know. It's like a once in a lifetime, maybe twice in a lifetime, hopefully more in a lifetime, that the Jays, you know, not that the Jays aren't a great team, but we have one team for our whole country. So the fact that they are in the World Series is nothing short of amazing. This is why I said on my check-ins on the weekend. Like, these are moments in life that you don't want to be stressing about food. You want to eat the hot dog. So I went to the game.

I was lucky enough to go to the game on Saturday night. I got a hot dog, but I only ate half of it because there's no way I could eat it. I had to get a foot long because I just felt like I needed a foot long. They have smaller hot dogs there. I could have totally had a smaller hot dog, but they're the different weaners. And I like the big juicy foot long weeners, right? And I only ate half. And I didn't feel like I'm, you know, wasting food.

I got actually, Tony, I give the other half to Tony's brother. but I was just like I want this and I skipped the popcorn and made sure I drank my water but you know not that it was all consuming and I was thinking about but I don't want to stress about what the fucking jazzy how lucky am I to be at this game I'm going to eat a fucking hot dog I didn't see any peanuts back in the day there was like peanuts and the hot dog I didn't see any peanuts but anyway I would add peanuts um these are not the moments in life where you want to be stressing about food but the thing is if you find yourself at watch parties and you're stressing about food, that's something that you want to work on because there are going to be

other moments in your life like this. So there's that understanding, I'm tired. So what's probably going to happen with you this week being tired? You're going to feel a little bloated. Maybe your weight will be up. That don't let that stop you from doing the things that you can do, right? Because as soon as you get that sleep, right, things calm down, you're going to see that weight move. So that's the thing about it is the effort that you're putting in, even if it's not translating on the scale when you want to see it because if there's other things going on, it will still factor in and you will still see that scale move, right? Whereas before maybe our mindset was like, well, fuck it, I can't do everything perfect. So I'll just, I'll just, you know, blow the whole week and, you know, start again

on Monday because it's the Jay's game. Then we got Halloween and then I go, oh, this. Oh, I'll just, you know, I'll just start this diet again in the new year. Right. There's a lot of things you can still do to keep it together for lunch so we eat the veg first because it's the star of the show or still the protein so so this is where you can't hold on to things that we are doing you have to move forward in the tweaks each week so you're you're going to make your meals the same way that you have been doing so yes so let's say vegetables are the star of the of the meal but you don't want to overthink this so this is a great question so you're going to make your meals and snacks just like you were making all last week, right? Same mindset. All last week. Then you're

going to take that same meal or snack and you are going to split it into if and when you can. So for example, if you're having a chili for lunch, I would just focus on eating the one portion and then asking the four sets of mindful eating questions and eat just enough with that one portion. If you're eating chili, I wouldn't go like picking out the, you know, the protein bits and the vegetable. I wouldn't do that or a soup, right? And so if and when you can, you are going to to just take the whole portion and split it in two. That's it. If you want to take it a step further, you're going to separate the protein, right, from your carbs. So let's say you had, let's say you had broccoli, vegetables, with some chicken, a side salad with some healthy fats on it, and maybe

some rice, right? And so you're going to separate your chicken first, and then you, you're can have the salad with it if you want because your leafy greens and healthy fats can go other way or just the chicken and then you're going to have your vegetables and your rice for example second now this has people thinking well i'm not getting enough vegetables in my in my diet because you might end up eating both portions right you might like if you were eating that same because let's say you're going to take the same portion that you eat the same thing for lunch so you have that chicken vegetables rice for lunch you're going to make that same portion right and And last week, you were leaving a few bites of it.

This week you take the same portion. You're going to simply just split it in two. So you might end up eating the first portion and being hungry for the second portion and eating the whole thing. That might happen. So chances are you're going to notice when you eat the first portion and you give yourself time and you can have the second portion, you're going to be more relaxed about how much and more in tune to what you were eating.

And chances are you won't even finish the second. portion. It's okay if you do, right? But it's okay if you finish that second portion and you're still hungry and you need to go back for even more food. That's fine too, right? So don't worry about trying to get all your vegetables in. This is like you're only going to do this for a few days. So you're going to eat the protein first and then you're going to eat the carbs part second. And so still make your meals exactly the same way that you were making them last week. Same way. Same way. I find this tweak, this. weeks tweak hard but it's freaking effective yeah so this is like it's a very effective tweak especially

if you feel like downsizing wasn't your jam because downsizing is very it's it brings up that restrictive mindset right and the body is very reactive to this so this is like feeding the metabolism usually if this is for people who really see like good results from this week and I just mean the scale from that because there's you know there's other benefits to it um usually that that's a sign that your metabolism is a little on the lower, slower side, which most of us are from years and years of dieting, right? So that's what all of these tweaks, this is to do, this is approaching weight loss in a different way. That's what the living method is about. You know, I, I was having a conversation with somebody yesterday and they're like, tell me about how you created this program.

And what I did was I took bits and pieces of diets while I was working with my personal clients over the course of 30 years. So I saw all these diets come and go, and there is truth in some of them. For example, intermittent fasting, the thing about intermittent fasting that people don't get is intermittent fasting is not just eating less or going long periods of time without food, because you do need to make sure when you do eat, you're eating the right foods. And there's a difference. There's a difference between a diet where someone is like trying not to eat and intermittent fasting that's intentional in terms of the timing. And so there is a piece of intermittent fasting, not intermittent fasting, but it makes more sense to fast while you are sleeping

and early into the evening. So as soon as it gets dark out, right, 12 hours after you wake up, your body starts producing melatonin, that your melatonin starts to rise, cortisol levels start to lower and it sends the message to your body like, hey, it's time for us to sleep. Time for us to wind down. Because when you sleep, your body repairs, rebuilds, regenerates, rejuvenates, makes change, washes your brain for a lack of scientific explanation, but that's what it does. It's why if you were at a raging the night before, you get a good sleep, it's like it helps your body process everything from the day and helps your body detox as well. And so your body needs time without food. But you don't have to do that throughout the day. Sure, if you're doing a long

fast for the sake of autophagy, that's effective. But really, if you just stopped eating early in the evening and allowed your body to do what it needs to do at night while you are sleeping, and then in the morning, if you want, you can choose not to have breakfast if you want to keep that going, but you've got to have that mid-morning snack to replenish those glycogen stores because we're not just hanging around the house all day. We're getting up, we're going. The body needs energy. The problem is people just take it too far and they try to turn it into a gimmicky diet. And so, you know, There's elements, high protein, right? I remember Atkins back in the day. And I remember thinking, why are we eating chicken wings and bacon? Like, there is truth to protein and needing protein and feeding into your satiety hormones. But why are we eating bacon and chicken wings as our protein? That doesn't make any sense, right?

And so low carbs, for example, why is it low carbs? Why can it be just understanding right carbs at the right time when your body needs? those energy foods. And unless you're being really active in the evening, there's just no need for heavy carbs in the evening. Your body doesn't need them. Right. And so I've just taken bits and bits of pieces. And then how do people learn? And so, so this is like psychology. This is the, this is like changing your thoughts, that that pattern of behavior. Your brains are wired to your habits and how you were raised around food and, you know, years of dieting and all of that. And so over the years helping people lose weight, I've come to be really good at understanding what people need to be able to do the things they need to do to help their body focus on fat loss. And that's what these tweaks are all about. So try to have fun with that. Try to have fun with that. Where was someone talking about the polar bears? I wanted to see that. That was really interesting. I went to see the polar bears in Churchill and ate everything that came with it, up 2.2 pounds. Good for this week's tweak to get back and sink and lose that weight. Amazing experience.

Yeah, if you flew, right? It could be just flying dehydration, you know, a lot going on there. So you want to go on way on vacation. You want to enjoy. What you want to do is feel your best, too, while you are there, right? And if you think, like, who are you, how are you going to go away on trips and vacations? The you that loses 60 pounds, 20 pounds, makes these changes, right? Maybe you make an attempt to drink more water, maybe go for more walks, right? Try to get those leafy greens in.

Like, you don't have to just trash yourself. There's, like, there's a common ground there. I want to talk to someone who was starting the GLP ones. I started on a GLP1 three weeks ago and I've really struggled with a plan due to how sick and nervous, nauseous I have been. So that's really normal. That's really normal. Worried about my lack of nutrition for three weeks now. I'm on it to help stabilize sugars better for TD1 this sucks.

Okay. So this is where you have to. People can eat a lot of food, but it doesn't mean that you're getting the nutrients that your body needs from the food. That's really important. Let me say that again. People get a lot of food. It doesn't mean that they're getting nutrient value from their food. And we had a great, if you missed it, Dr. Sandy Van joined us. She talked about this and how it's really important that you do eat. So even though you are nauseous and not feeling good, you still have to have an understanding of that your body still needs food to function. And so that medication is causing you to feel nauseous and to not be all that hungry, but this is where you still need to eat. So this would be you giving yourself still following the food plan. but eating small token amounts. Like you have to be intentional about like this is the side effect of this medication that I'm taking.

My body still needs food to function, right? So that doesn't change that. And there was a good part of that conversation with Dr. Sandy Van where she actually talks about that. That's why the living method is so great for people with taking GLP ones because you still need to eat. And so this is where your body is still getting, feeling safe, getting everything that it needs, even though you are not all that.

that hungry. And also, like, if you think about diets that you did in the past, chances are your body was not getting the nutrients that it needed either, especially if you were eating a lot of low sugar, low carb foods, whatever processed foods in order to do that and not eating these whole nutrient rich foods at the end of the day, right? So, so I wouldn't worry about that. It's not like you're going to get scurvy if you haven't had fruit in a while. So as long as you are making an attempt to get that you have you have to be intentional so this is a concern of yours i wouldn't say it's so valid for the time frame that you're not getting like for example people are like four days well i'm not getting my vegetables i need my vegetables it's four days if you don't end up eating

as much vegetables as you were eating before chances are you don't actually need the amount of vegetables that you were eating before right like that's the takeaway from this so if you take the exact same portion, for example, that you were eating, exact same, and you split, and you were eating it enough to feel satisfied, and you split it in two, and you eat the protein first and the leafy greens and healthy fruit, protein and salad first, and at the time you run around, get to your vegetables, you're not hungry for them? You were never really hungry for that amount of food that you were eating. So then what do you do next time when we're not, when we're not splitting up meals and sex? What do you do when it comes to those portions? Understanding

that you don't need that amount of food, right? So that allows you to get to that place and understand that without that same kind of like thought process that comes with deprivation that we're all used to it. So just think about routine, right? Really indulge in the routine, be intentional about following the food plan portion wise. Just it's okay if you just have like a few bites of an apple. It's okay if you have like a few bites of your proteins, of your, you know what I mean? Just like it doesn't change what you. you are eating and when, it just changes the amount of food that you're eating. But the nauseous, that should get better. That should get better for you. Um, do, do do do do. I've heard a lot

of this advice in snippets from different professionals over the years from personal trainers, natural path, but Gina, you've pulled together all that advice with explanations as to why. And that's, it's just I'm a common sense problem solving kind of girl. And that was my approach to weight loss. What was going on here? Everyone's trying to sell you something. out there. It's like clickbaity, selly, the newest gimmick, the newest diet. I didn't want it. I had an opportunity to be the newest gimmick diet. Someone came to me and said, we want to sell your program infomercials all over the world. Well, get in, get out, make a shit ton of money. I didn't want to get in and get out because I knew I had something that worked, right? And so this is where I'm

going for the long game here, trying to help as many people as possible at the end of the day. And so that, that's exactly it. People will say, oh, she doesn't say anything new. No. It's about what I'm saying, it's that I've come up with really cool practices to help you get in tune to rewire the body physically and your brain sooner rather than later in a very systematic way where there's a system behind it that gets you the results sooner rather than later. So this is like fast track, concentrated effort. This isn't meant to be follow for the rest of your life. People always criticize a diet while someone's done like how many programs. Well, yeah, there's a lot the shit they got to work through. The average women spend 17 years trying to lose the same

10 to 20 pounds over and over and over again. That was a statistic that I heard years ago that totally rocked me. I'm like, because we women are, we're smart. We're smart. So why are we spending 17 years of our lives trying to lose the same 10, 20 pounds? Because it's how we are being told to do it. And counting and weighing measuring, that's one way, but it's not a sustainable way. It's not a sustainable way. See, the thing is, I have been able to maintain my weight. Over 100 pounds I've lost and have been able to maintain it for like 30 years. And so my weight ebbs and flows, just like my life ebbs and flows, right? So none of what we're doing is rocket science. It's all about consistency. It's all about having a system. It's all about having a method

that enables you to learn. That's what it's all about, right? Why? We are more likely to do what is suggested with a great rationale. That's why this program works so well. I've heard about not overtraining, need for sleep, and need for protein over the day. Now I understand you and your guess. Yeah, same thing with protein.

I saw someone the other day. Like, you could count and weigh and measure your food while doing the living method if you want, but you have to understand that's not how you want to live your life. you don't need math to lose weight and to be able to maintain and sustain your weight, right? Like that's, this is, you want to be in tune and just trust when to eat, what to eat, how much to eat, to know what you need to be able to maintain and sustain your weight. To know when you are trashing yourself, you start to feel like shitballs and you need to be like, okay, Gina, that's fun.

Let me eat some vegetables here. Let me get my body back on track or I'm dealing with this enormous amount of stress. this happened. I'm drinking wine. Last week, I was, I sent this Tony this morning. I was drunk all last week. I swear to God, I was drunk all last week. I just had a moment of stress. I felt like there's a lot of pressure. And, you know, I don't, I'm not, I'm up here. I'm, I'm learning just like you guys along the way. I'm not perfect. I'm a fucking hot mess. But I said to him, I think I was drunk all last week. And he's like, yeah, you were. You were. And he's like, listen, you did what you needed to do. And today I'm like, okay, I feel like I did that. I also feel like, okay, today's

time to move the page on, like, turn the page on that. And I'm like ready. I need to like get back to like drinking my water, get on all my supplements. I, you know, not drinking wine every night. And I could totally keep that process going. But I just, I had enough. And now I'm like, okay, I'm feeling last night, I was so bloated. Oh my God. I just, oh, I just felt like shit. It was like, okay, I'm done. My body is like, okay, honey, have we had enough? Have we had enough? And I'm like, okay. So, but that, that, that is always going to happen to you. That is always going to happen to you. There are going to be moments in your life where you are off, eating the thing, stressing, like, there's going to be big things happen in your life that you are just like, ah, and you're going to

fall back into old habits. But you're going to have the, wherewithal to recognize, okay, I know I'm doing this and then I know it's time to stop doing this and then you're going to know exactly what you need to do, which is not going to be starving and depriving and punishing yourself, which is a recipe for weight gain. Every time you're overeating, indulging, chaos and stress, then you starve yourself. Like that's the recipe for weight gain. You want to gain weight? That's how you do it at the end of the day, you know. Um, do, do, yeah, late night snacking and cortisol. The best thing you can do, honestly, is just not eat anything at night.

And while you're trying to lose weight, it's so important because your body needs that time, not processing and digesting foods. That's like a game changer. If you're having a hard time moving the dial on the scale, eat your dinner earlier and don't eat after dinner. And of course, eat all these good nutrient rich foods throughout the day. I mean, that's a no-brainer at the end of the day. And manage your stress and get better sleep and all those things. There's a lot we can do.

but that's probably the number one thing I would say besides, you know, stress and sleep on top of that is don't eat at night. And that can be very difficult for so many reasons. But once you can get, catch the feels of how different you feel when you're not eating at night. And I'm talking even the smallest that you can have teas and whatnot. It's not about like being crazy about it. We're not trying to do a fasting thing.

But like if you just don't eat, don't eat late at night. Or if you are eating dinner late at night, try to do your best to eat it. earlier, that can be a major game changer. Major game changer. Suffering with Achilles tendonaisal movement, not possible right now. Lots of stretches, not a lot of walking. So Kate, so if that's, so this is where you want to adjust your hunger levels, right? Like, this is where if you're not being as active as you normally are, we get into routine. So we're portion out the same food every day. Right. And if you are not being as active, you might also not be as hungry. So this is where you want to like, you want to be like, okay, right? Like, and this is what I normally

eat. Back to eating dissatisfaction this week. It's normally what you normally eat. This is where you really want to dig in and be aware of how you are feeling. And if you aren't being as active, you might not be as hungry, right? So really paying attention to that. You might need more sleep when your body's in a state of stress. And you might be like, oh, I'm really tired. But maybe your bedtime isn't to a certain time. And you're like, oh, that's not normally when I go to bed. But if you're, if you're, if you're like tired because your body's in a state of stress or pain, try going to bed a little bit earlier, right? This is where we might be like, this is what I'm dealing with right now. How is that affecting how I'm feeling and the choices that I need to make, right? How can I best support

myself right now? A lot of times we just blow it off. We have these injuries and we just blow it off. It's fine. It's fine. It's fine. We just kind of live with it. But we don't make adaptions to help our body heal for a minute, right? Um, do, do do, do. Yesterday I got together with about 10 women that I've known for 25 years and more. We had such a beautiful day with drinks and so much delicious food. I think I ate too many race balls.

My head hurts today and I'm bloated. Scale was up today a considerable amount, but I just smiled and felt grateful for the wonderful reunion. Back at it today, my heart is full. This. This is what. we want. Not, oh my God, I'm so gross and disgusting. I'm never going to lose my weight. Why did I do that? You knew why you did it. And I love even more if you were intentional in the moment and you

actually just had a great time. This is not going to stop you from reaching your goals. What would stop you is if you go into that berating deprivation mode where now I'm going to starve myself all day and not eat anything because I overdid it yesterday. Drink a little extra water today, right? Try to be really in routine like try to you know that maybe get some asleep tonight if you can i don't change your plan so who knows but this is exactly it and it's in these moments this is where this is the learning opportunity this is the long game this is maintaining and sustaining your weight and then and then when you don't have that deprivation mindset of like oh my goodness i'm never going to be able to like this is it's all or nothing today with my girlfriends i got to eat all the things drink all the things

trash myself because this is my moment. When you indulge in more moments like this, the food becomes less important. This is where you'll be calm around the food. And it's not about the food. It's about the conversations and whatever. And when you don't have a deprivation mindset going into these, that's a lot of it is the deprivation mindset going into these moments. Should I have it? Shouldn't I have it? Oh my God. I had or should I have a lot. Right? You're just more calm. And you can sit there with a bowl of chips in front of you and not eat it. Now, the hard thing with the way they make foods these days, especially of our processed foods, are they are designed to be a bit addicting. So once you do have one, you keep having more, but that's not your fault. That's the food

is addicting. So this is where you can say, I'm going to move this chip bowl away from myself, or I'm going to sit away from the chip bowl. Or I'll say to Tony, take this bag of chips for me, please. Like I will recognize I am no longer enjoying the chips that I'm eating and I'll be like, can you take this bag for me? I just, I've had enough, but if it sits there in front of me, I'm just going to keep eating it. So that's where strategies for this, right? Change your seat. Sit further away from the food. Take the bowl in the next room. Whatever. This is exactly it. This is exactly it. Back on track weekend was good, but had fun, but did not eat much at all. too busy my bad. So this is also a thing too. You were so busy, you didn't have time to do the things

that you need to do. That is fine as long as you are not ragging on yourself. It's fine not to do the things that you could do to be proactive as long as you are not ragging on yourself about what is happening in terms of results. Right? And this is where some people are hardcore. They're like, I'm doing all the things. And some people are like, I'm trying to live life while also doing this. So if it takes me a little longer, that's okay too, right? Like, it's got to, it's got to match up. It's got to match up, you know. And that's what just recognizing where you are at, recognize where you are at.

Yes, the number on the scale isn't the goal. The goal is the change in mindset, awareness, and habits. And that is it. And the scale part will come. Your body doesn't want the fat. The scale part will come. It's the, it's seeing the big picture. It's seeing, it's taking a step back and really understanding what you are doing here and why.

because it's real change. You have to make change to see change and just doing the same old shit isn't going to do it. And so we want to shake things out. This is about shaking things up, right? Okay, that's my time for today. I'm going to be back tonight at 7 p.m.

I am not adding an extra live to make you do extra work or spend more time listening to me. I think that's really important, which is why the 7 p.m. lives are not on the podcast. So my 7 p.m. live there is not because you need to listen to both. My 7 p.m. live there is for people who can't join us live during the 9 a.m. And they want to participate in the live conversation that's happening behind the scene.

So I will be back tonight at 7 a.m. I'll be your pre-J's game. If you want to come join me, do not feel the pressure to join me. Dr. Sean Wharton is joining us tomorrow. He's really interesting. He is no obesity care medicine expert. He is world-renowned. He is just absolutely, like, phenomenal.

He's also lovely. And this is not a conversation about GLP ones or anything like that. Yes, of course, obviously he can talk about that. But this is like a bigger picture. This is a bigger picture. And we are so happy to have him. Honestly, it'll be a conversation you don't want to miss. And then Andrew Blake, he's going to join us on Thursday. I adore him. He is a fitness and longevity experts. We're going to talk about fitness and how the living method feeds into a long, healthy, happy life and everything that you need to do there. So we're going to have some great. conversations this week. We'll be talking more about splitting up the meals and snacks part, so don't worry about that quite yet. We're not going to start that until Thursday. So that's Thursday, Friday, Saturday, and Sunday. And then we bring it back to satisfaction again next week. And we do another round and then we completely switch gears for a whole other week. And then that's where we start actually making changes to the food plan at the end of day. Have a fantastic rest of your day, everyone. Thanks for joining me this morning. Go Jays, go. Let's all put our

energy, positive energy into the Jays. I know they're going to win it. I got Jay's and six. I got J's and six. I'm also hosting a Halloween party on Friday and be really cool if they win. But anyway, have a great rest of your day, everyone, and I'll see you later. Bye.