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

Episode Date: June 9, 2025

Gina Livy's Facebook Lives from The Livy Method Spring 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/livymethodspring2025In this episode, Gina unpacks what it means to feed the metabolism—hint: it’s not about eating more or less, it’s about awareness. By splitting meals and paying attention to hunger and satisfaction cues, members are empowered to break habitual patterns and tune into their needs. She talks openly about those moments that feel less-than-perfect, highlighting how recognizing sabotage and emotional eating is actually a huge win. For those noticing they’re no longer hungry for the second half of their split meal? That’s a big insight, not a failure. Gina also acknowledges the mental noise that can creep in mid-program—pressure, doubt, comparison—and reminds listeners to stay connected and keep showing up. Navigating this tweak in social settings? She shares tips on how to pause, eat with intention, and still enjoy the moment. Plus, a reality check on portion size: if you’re satisfied, it’s enough. This episode is a reminder that growth isn’t just about weight loss—it’s about trust, consistency, and staying proud of the work you’re doing.To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livi and welcome to the Livi Method Podcast. This is where you'll have access to all of the live streams from my 91 Day Weight Loss program. With a combination of daily lives, guest expert interviews, and member stories, there is something new almost every day. Miss the Morning Live? Want to relisten to one of our amazing guest experts? Well, this is the place.

This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon Music. Are you dreaming of your next getaway? Whether it's sand, sun, or sightseeing, Sell-Off Vacations has you covered. They've been booking Canadians for over 30 years,

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Why? What was your plan before the weekend? What happened? What choice did you make that is now leading to you feeling disappointed? If you're feeling like a freaking rock star today because you crushed the weekend, I love that for you. Take a minute, be proud of yourself. It's really important that we spend time being proud of ourselves because when we acknowledge that we are more likely to continue that behavior. Talk about a dopamine hit. If you got any questions, let them roll.

I'm going to try to get through as many as possible today. Of course, this is where we start feeding the metabolism week in tweak and some people are like, why? What's the point of it? Listen, you don't have to do anything that I suggest that you do, but most people sign up for the program

because they want the results that people have, the people that they know have gotten. And it's just so much bigger than just losing your weight. It's about the skills and the tools that you acquire while losing that are going to help you maintain your weight. How do you acquire those skills? How do you acquire those tools? How do you bring that sense of awareness? How do you even know what you need to focus on?

It's all about the thoughts and the feels that are being brought up. That's where you're really going to learn. That's where you're going to work through the things that you need to work through. That's where you're going to start to acquire the skills and the tools that you need through doing, through practicing, through changing, through shaking things up. And that's what this tweak is about. Some people obviously want to switch weeks. If you know me by now, come on, everything is a rhyme and a reason.

You can't just be switching things up and doing your own thing. You absolutely wanna reset with following back to the basic food plan, hot off the heels of downsizing. Probably noticing you're feeling more satisfied on smaller portions as you continue to get more in tune to those portions. Don't try to keep them small though. It's all about being in tune and remember your portions

are what they feel like in the moment, not about what they look like. So leave yourself open. If you want to eat more one day, eat less the next day. That is totally normal. So the splitting up the meals and snacks part is really cool because you literally take the same portions that you've been consuming and split them in two. And when you start to do that, people start to overthink everything. Well, what am I making?

What am I this? What am I that? All you're doing is just preparing your meals and snacks like you will have been doing over these next couple of days. Simply take them and split them in two. Eat the first portion, wait 20 to 30 minutes, eat the second portion.

And that's pretty much it. People have concerns like, well, it's not really appealing for me to eat the second half. Come on How many times have you sat there and ate your food and gone back for seconds or just picked at the cold? Leftovers on your plate. Give me a break with it's not appealing because my food is gonna be cold throw it in the microwave Heat it up cold, throw it in the microwave, heat it up, eat a salad that's already cold. If you're looking for excuses as to why you're already failing this week, you don't even want to try.

What's the problem here? Why don't you want to try? Because you're probably stuck in your old ways and would just want to keep doing things the way you want to keep doing things. That's just going to keep you stuck exactly where you're at. So if you want to see change make change, you have to change the things that you're doing. So if I would look at your I would look at this week as it's

different. Okay, let's see what it's all about. Let's see what it's all about. It's an opportunity to address portions from a perspective of not feeling deprived. Right? It's interesting. Everyone has an issue with downsizing, especially if you spend any time at all dieting,

and now that you get to eat more often, you take people who've tried to starve themselves their entire lives and now you have to eat. Now you have to eat. For everyone who was freaking out because it was hard for you to leave food on your plate or you're worried about food waste issues, you're worried about not eating enough now you

get to eat twice the amount of time it's really cool how that messes with your head constantly having to eat will lead you to be like oh my god I got to eat again I want you to get to a place where you lose your weight and you're around all your favorite foods and you're just like, yeah, I'm not hungry. Or, oh, I'm going to have some. I'm going to eat it. Enjoy it. Yeah, I'm done.

Or this is really good, so I'm going to overeat it, knowing how I feel. OK, no big deal. Move it along. But how do you get to that point? You have to rewire your body and rewire your brain. And this is all part of that. So what is your perspective? What are you thinking about the tweak? Right? Because this is very polarizing this week. People are, I've had people like, you're setting me up to fail. I can't do this. Yeah, I can eat more often. Can't eat more.

It's not about eating more. It's about eating more often. And at the end of the day, you don't have to do the tweak, right? Like you don't have to do this week, right? Like you don't have to do it. Just following that basic food plan and doing all the things that you can, maximizing wise, right? Trying to manage your stress and your sleep and moving your body and drinking your water and taking your supplements, all of that. That's enough.

That's enough. At the end of the day, you don't want to do this week. Just follow the basic food plan. That's enough, right? So, so, so, so ask yourself how you feeling today? Like great like let's let's be accountable to ourselves. How am I feeling today off to the weekend? right How you thinking about this tweak how what are you thinking about the rest of the program?

Do you think you're still gonna be around you think you're still gonna be here summertime? You're probably starting to get busy. Did you wake up today and you're like, yeah fucking I don't know I don't know man. Maybe I'll just wait till the fall Start again later or do you wake up and be like, alright, let's go man. It's Monday Right. That's that's where the insight is through the thoughts and the feels. I have a question. I'm going to the doctors today I know I have a thyroid issue, but after the talk with dr. O, I'm going to ask about Hashimoto's This is my fourth program and I'm not losing any weight right now. I'm 50 and also still perimenopause. I've lost 14 pounds up to now. Any other questions I should be asking?

I mean you lost 14 pounds. 14 pounds in going through perimenopause, 14 pounds with a thyroid issue, 14 pounds with Hashimoto's, lost in a healthy way. That's great. Your doctor will probably say, that's amazing. Like good for you. They might not think you have any issue at all since you've lost 14 pounds.

You can, I mean, this is a, I don't know your health history. So, you know, I would go there informed with your notes and the questions that you wanna ask. And the, you know, I find with doctors, you have to be very specific about what it is that you want to ask. And I find with doctors, you have to be very specific about what it is that you're looking for. Maybe what I would do is do a quick rundown

of what you're eating so they get a sense of what you're eating. You're, go there with like, this is what I'm doing for exercise. This is what I'm doing. This is what I'm eating. This is the supplements I'm taking. This is what I'm doing.

So they have a better understanding of how hard you're working already. Sometimes the doctors, they're just like, they just assume that you're not doing the kinds of things that you're doing when following the program. So I would just go, not really any questions to ask. I would just go be really prepared, sharing with your doctor what you are doing.

Like for example, hormones are hard to test. Like you can test your thyroid obviously for example hormones are hard to test like you can test your thyroid obviously but hormones are hard to test because they're always fluctuating. So it's especially when it comes to for example perimenopause like it's really just the symptoms and your age it's pretty much a given if you have certain symptoms that you're going through perimenopause and then when it comes to weight loss it's about it's not that it necessarily menopause causes you to gain weight. It's, you know, your slow metabolism from years of dieting. It's the lack of muscle mass. If you haven't been building muscle, it's usually our high stress, lack of sleep, our lifestyle factors, especially with

menopause, you're not getting that sleep. And that can really obviously affect how your body processes foods. It can affect the choices that you're making getting that sleep and that can really obviously affect how your body processes foods, it can affect the choices that you're making, it can affect your cortisol levels and it's sort of how it's all intertwined. So it's hard to test your hormones at the end of the day. So I would just go there and maybe have the intention to be a conversation about if it's about

my weight not moving, what is it? Your doctor can be pretty limited in terms of weights. They'll probably just end up saying, why don't you take one of the glp ones which there's nothing wrong with that either right you might best to go see a natural pathic doctor let's start with your own doctor that'd be my suggestion need some help have to go to work at lunch at a sushi restaurant. Sushi restaurant. I'm not sure what's best to order. Sushi's great.

It's just a lot of raw fish. I'd probably stay away from the deep fried tempura. They do have rice in the rolls, but there's nothing wrong with that. Maybe the soy sauce can be very high. Maybe if they have the low sodium soy sauce, you might want to choose that. sauce can be very high. Maybe if they have the low sodium soy sauce, you might want to choose that, can be very high in salt. But otherwise, usually there's great options there, high protein options for you.

Leafy greens, not the best with salads. Although they're not the best with salads, although seaweed salad, if you like that. And they do tend to have kind of like just an iceberg-y lettuce salad. So you can get your greens in that way. A lot of great raw fish and they also will do cooked fish as well so you can have the rice so it should be pretty easy for you to find options. I would just stay away from the temp or anything deep fried. Good morning I'm back into sabotaging emotional

eating. A couple problems set me back highlighting my need to find more tools to take care of myself and deal with my emotions. So my weight curve is up, but I'm still showing up. This, that's it. Right, it's not about how things are aligning when everything is sunshine and rainbows. Think about any other diet that you did, you started, you kept following it, life was happening. Right, and so this is no different.

And so this is part of the process. And I love that you're recognizing the sabotaging, the emotional eating. Everyone thinks about following the diet and following it perfectly. It's not the food. It's not the food. You get A-type people who follow the guidelines,

eat the things, lose the weight. And then when they get into maintenance, they have to deal with things like sabotage, emotional eating, all those things. Cause you don't wanna follow the structure of a program or a food plan for the rest of your life. And so that's where we're heading at the end of the program. We're teaching you how to tune to your body's needs. I love that this is coming up. Remember that we do have those posts on sabotage. We do have those posts. We have two posts on sabotage. So you can use the app and

search in your app or also pull them up in the Facebook support group. And I would just kind of go through those. But take a minute, I think, sometimes we have these realizations. And then we don't actually take a minute to be like, Okay, so I'm sabotaging myself. Why? Right? I'm back into emotional eating. Why? Okay, what is that about? What can I do to best set myself up for support? What can I do when I notice I'm sabotaging? What can I do to prevent the sabotage? Like, if you're just going all day without eating, for example, set timers and alarms, right?

And in that, send a message for yourself. Journal, set intentions, end of day reflections, pop into the group like you are right now, right? I love when you know where you're at when you know where you're at. That's something you can work with. That's something. Charlie horse and my lower leg at night. Yeah, magnesium. That I mean, that can happen for a variety of reasons. Usually magnesium, you don't want to get into potassium supplements. That's just a conversation for your doctor. But you can have like add some avocado, some banana, make sure you're adding

electrolytes. If you're making sure you're not drinking too much water, meaning over just drinking more for the sake of more, make sure you're drinking enough for your body. If you're sweating, if you're been really active, that can cause like a decrease in your electrolytes, putting a pinch, you know, make sure you're salting your food a little bit, adding those electrolytes can help. I always struggle with this tweak. I eat everything but my nuts, snack and dinner at work. I am usually just grabbing a few bites

between serving tables. If I get busy, I may not get a chance to stop and have the second half. So you wanna be intentional about this, right? Like this is your homework. So it's kind of like if the teacher gave you homework and you're like, yeah, I got busy, I couldn't do it. Right?

So, I mean, obviously it's not the end of the world, but this isn't about having the first part and then just forgetting to have the rest. But it isn't that interesting though, that you would do that. Let's talk about that for a second. Because if this was downsizing, if this was downsizing, if this was downsizing,

how would that look? Right? You're downsizing and then you got to leave food on your plate. Oh my God, everyone's starved and deprived. And yet you take the same portions that you were eating to satisfaction. You split them into you eat the first portion and then you don't even want people. We get that all the time. Do I have to eat the second portion?

I don't even want it. Think about that. Think about that for a sec. You're going to take the exact same portions that you are eating right now today to satisfaction. If I was to tell you to leave food on your plate, if this was downsizing, you'd be like, I'm so hungry. Right? You're going to take those same portions

and you're going to split them in two. You're going to eat that first portion. And so many of you will be like, do I even have to eat the second portion? Well, you were eating it three days prior. You felt like you needed it then. Why all of a sudden do you not need it? And I'll tell you why. Because you can have it.

Because knowing that that's there, it just takes part of that, that piece of your brain, that food noise. Why do, what am I eating? What am I not eating? Why did I eat this? Blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah,

because you know why? Because you know you can have it. Isn't that super cool? And yes, you still want to have that small token amount. Because if you just keep having that first part and then not having the other part, that's going to lead to a restrictive mindset. That's a restrictive mindset. You don't wanna fall back into that.

This is just another way back into that restrictive mindset, right? This is about taking the exact same portions you'd be needing to satisfaction, split them into, eat the first portion, and then wait 20 to 30 minutes and see how you feel. And then you have to have that second portion. So now you're, you have to eat.

Now think about what that does. You're someone who's tried to not eat how many times before another diet and now you have to eat. Fucks with your brain. It rewires it. It's such a shake up. It rewires your brain. And so when I talk about at the end of the program, you want to be calm around food. How do you get to be calm around food? How do you decrease that food noise? Right, you have to rewire your brain. And so that's why it isn't just splitting your meals in half and eating less.

So you have to be intentional. Like you have to be like, that's why I'm saying like, what's your attitude towards each week's tweak? What's your attitude towards showing up? You have to be intentional about what you're trying to do here, right? So this is where you want to set timers, set alarms. It's four days, four days. You can do it. Right? It's four days. And then get curious about it and just say to yourself, say,

okay, that's really interesting. How was I feeling during downsizing? And yet now I'm eating half the portion and I feel like I don't need to eat the rest. That's interesting, right? So so so Melanie, I love that. I love that this week. So you say you struggle with the tweak. You eat everything but my snack and dinner at work. I'm usually just grabbing a few bites between serving tables. If we get busy, I may not get a chance to stop and have the second half.

So so what I would do here is just have the first like just have your portion and then really double down. Because how come you can eat half and then you're satisfied, but then when you eat the whole portion, you need to eat so much more in the moment. So this is where maybe don't focus on splitting up the meals and snacks if you can't and really just double down on those four sets of mindful eating questions, right? Because it's not I mean, it's not the be all end all the world. You're already doing so much just by following the basic food plan itself. I went out to dinner with family, ordered an appy and boxed my main meal as I felt satisfied. This has never happened before. Proud of myself. Yeah, that calm around food. Oh, like it's always

nice to go out and indulge in tons of food and you walk away feeling like you've eaten too much. I do this all the time. I very rarely order a main because it's too much. I usually love the little appetizers. I like variety. I usually get the grilled calamari or a salad or some oysters. And then very rarely do I order a main. The other day Tony and I went out and it was after a big long shoot and we had oysters and we had grilled calamari. And then I think that what else did we have? Is that it? Oysters, grilled calamari.

Oh, and I had, yeah, I had some olives too. And then I ordered the mushroom risotto and I wasn't really hungry for it, but I wanted it and I was just like I want a little bit of it and so I just ate part of it and I just split it with Tony so yeah this you gotta like you're going out for the atmosphere you're going out for the conversation right and of course the food is delicious a lot of times we eat our food so fast we're not even really enjoying it so sometimes when you when you just order what you feel you need you actually spend time and enjoy your food Right rather than just kind of rushing through it

Everything worth having is work. You have to do the work. The reward is health Just keep showing up read the book every day join the group. Well, this is this is it, right? This is it Are you gonna be here at the end? Are you gonna reach your weight loss goals? Are you going to give up? That's where you really want. And of course, it is so normal to be like, oh, I don't know. I don't know. OK, then what can we do? What can you do to make sure you're

going to keep showing up? What can you do to have trust and faith in yourself in the program? For example, maybe you're like, I don't know if this is going to work. Are you reading the science posts? Are you listening to the guest experts? Are you taking time to watch the real people real journey?

Like really hear from people who've done it. It could be that you're trying, you're starting to doubt, doubt your ability to follow through and show up, doubt that this is going to work, doubt this, doubt that, right? This is where you want to check yourself. This is where people also start to feel the pressure of the program ending when the reality is we just break it down into 91 day chunks chunks of time the reality is that most of you will have to sign up for another program just like any other diet you started you keep going until you reach your goal this is why we're

gonna have dr. Beverly David and dr. Dina Kara join us tomorrow and talk about this because it's like worthy of a conversation, how you're feeling right now and how to make sure you follow through when you finish. And it's not about you can't enjoy life, you can't enjoy the summer, you can't still have fun and lose weight, you absolutely can. But you did sign up for this program knowing that it runs into July, right? So what's happening now with how you're feeling, you know? And I don't want to just talk about people who may be struggling.

If you are if you are if you're showing up, you feel like a rock star today. The message for you is like, all right. Let's level up some more. What more can you do and not more like putting more on your shoulders, more on your plate, more pressure. But am I really focused on the right things here? You're building on that momentum. How am I doing with my sleep? How am I doing with moving my body? Great. I'm going out for walks. Okay, let's add some resistance training to that. Right, how can you build?

How can you build on the things that you've already done? Because essentially that's the method, right? You're building on the changes that you are making as your metabolism is increasing, you're getting more in tune to your body and your weight is dropping at the same time. So there's a message there as well. It's time for today's podcast sponsor and this is a company that I can feel

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We'll be at the cottage with friends for dividing meals. Not the best time to do that. Any suggestions? Not really. I mean, I've been with people who were on a plane, were in the airport. You know, I find that if you're sitting at a table, for example, you eat some of your food and you just sit there. I mean, most people, especially in social environments, are sitting there and at the table like, man, I got I have got a kid, it takes for

like an hour and a half to eat her food. I go out with a girlfriend of mine and we'll sit there for four hours. We will literally like, we're out, we're sitting there. And so, I'm sitting with my plate, the food is still there, waiters will try to come take it. I'll use how you do, I'm still working on it. No one questions that. Honestly, by the time I'm done eating my restaurant food, it's somewhat lukewarm anyway. And so that's kind of no different, right? Or what you can do is put some on your plate,

what you think is like half of what you would normally serve and then go back for seconds if you need, right? So the thing here is not how to do it because that's really easy. I think the thing here is how do I do it and and avoid awkward conversation. So it like the actual act of doing it is so simple. It'd be no different than you ate some food, you sat there, you talked and you're like, oh, I'm going to have a second portion and you go back. It's literally no different than that.

But is it the conversation that you're asking? Right? Because you might not want to tell people why you're doing this. You could just say, Oh, I'm just gonna have what I think is the right amount. And I'm, you know, I'm gonna wait a little bit. And if I'm hungry, I'm gonna have a little bit more later, in which you just have a few bites. And if you're hungry, legit have more. If not, it could be the conversation you don't want to have. It's a weird, it's a weird tweak. It's different. It's not what other people are doing out there in diets, but also other diets don't give a fuck if you actually make sustainable change. Right? They don't. And it's not about that. And that's what this is about. But I totally understand

you might not want to have the conversation and trying to explain to someone why that you're doing that. Right? And which then don't do that. Don't do that. Split up meals and snacks where you can. But for the most part, I think people are not watching what you're doing. I think I would go out for dinner. I could do this tweak with someone and no one would even know because I would just sit there, eat my first part,

wait, talk, talk, talk, talk, talk, wait a little bit. And, you know, just waiting for my food to digest. Gonna go back in for more. No one would even probably notice, right? But if it's, you're trying to avoid that conversation, then just follow through on following the food plan the best you possibly can. And then really digging into those four

mindful eating questions. Honestly, that's enough. That's enough at the end of the day, right? Just thinking about also like how often you are thinking about eating food, you know, for these, again, this tweak is more the mental part of things rather than it is the physical part. It does help you understand without the pressure of not being able to have food and now

that you can have it, you'll all of a sudden be like you'll eat half the amount of food you're eating and be like oh I'm actually okay, right? And that's not always the case. So it's not, this isn't about eating less either. So if you if you split your portion you eat the first part and then you're hungry, make sure you eat that second part and if you're hungry or still go back for like another you know make sure you get as much as you need to feel satisfied. I'm struggling with schedules although I don't feel stressed by my schedule my work can be very focused that I miss snacks and meal times. That's probably why your body's storing fat. My weekend is focused on doing everything I did not have time to do through the week.

So I'm very much like this, where I will go all day long without eating. That's also when my weight goes up. And this is men, this is men. Is why men have that big belly, because usually high stress, lack of sleep, and going way too long without eating. And then when they do eat, they overeat,

and the body's just packing it all right here. It's like an extra storage system. And so the same thing happens with women as well. And going that long period of time, you're teaching your body that it's got to dip in and utilize your fat reserves. And so this is an issue for me and I know it is. So this is where I have to make time. Like when I'm really focused on something, I literally could go all day long without

eating. That's not good for me. So I have to make time. Like when I'm really focused on something, I literally could go all day long without eating. That's not good for me. So I have to remind myself to eat. I have to take time. I have to get up and walk around and be like, okay, do I need to eat something here? And so you need to be intentional and knowing that this is your issue,

because your body will support your focus. We're not supposed to be focused 24 seven. And so you have to make time. Like this is like making time. You have to make time Like this is that this is like making time You have to make time to fuel your body to give your body the nutrients that it needs to address why it's feeling you need To store fat and give you the energy to do the things that you want to do throughout the day And again, this is just four days that we're working this tweak and people who work it are always like wow, that was so cool Oh, and it ends up being people's favorite tweak. So I would just kind of give it a try.

We're gonna repeat it again next week. So we're gonna do it this week for the last four days. We're gonna bring it back to satisfaction again. And then we're gonna do it again the following week. And then after that, it's gonna be a complete game changer and we're switching up the food plan altogether. And so this is really is the setup and the lead up to that,

especially the splitting up your protein from your carbs part, which is really interesting. But yeah, set timers, set alarms, like remind yourself, anything that you can do. Obviously that routine of the program will help because your body gets so used to that routine, it'll start, you'll start kind of coming to expect. When to eat, that can help,

but it's a problem that I still struggle with. So this is where I have to be very intentional about that. I've been on the following the Cygn sickness protocol for weeks now due to some pretty severe tummy bug. I haven't been able to eat much, only want sourdough bread and rice. I'm on a heavy duty probiotic and ginger for inflammation for my natural path. It will be weeks before I can have raw veggies as I start to feel better and get back to the plan will be so behind. I know as I started eating again, it'll be great time for me to be more mindful connected to any suggestions. There are just times in your life where something is happening

on a physical level that you won't be able to do all the things that you need to do. And so I would get if this is your first program, get caught up on any of the like, watch the guest segments, absorb the information, understand the process, even though you're limited and can't follow. Right? I mean, I get the sourdough bread, rice, all of that. That's like kind of the bread. If you're especially if had tummy issues, I totally get that. So I wouldn't be forcing you to do anything that you're just your body's not ready for. And as you sort of build your digestive system, obviously a big part of that is nutrient rich foods is your vegetables, right? They the high in

antioxidants, it's great for inflammation, they're great fiber, like they're hugely beneficial to your fruits, all of those. You're not really getting the nutrient value from your rice and your sourdough, right? Like you're not, that's got not nutrient value for you. I would definitely looking into some vitamins and minerals. I'm not usually a fan of a multivitamin, but this is where you might want to just start bumping up your nutrient value, probiotic, prebiotic, depending on what you've got going on.

Obviously it's SIBO or whatever. You might want to avoid that, but digestive bitters. Strengthen, focus on strengthening your digestive system and then introduce slowly. And then that's what I would just focus on. I wouldn't actually focus on following the food plan or trying to lose weight necessarily. I would focus on your body healing and then try to still make a, it's still a benefit

to follow the program just with the guest information that we're like the information that we're providing. And then, you know, it might not be time for you for another month still. And then when you're ready, you can always follow through on your own. All the information will still be here in the group or you can take the summertime to kind of work on healing your body and then you're gonna go into the fall program like totally informed and empowered right that's where I would go with that oh everyone's talking about lots of suggestions lots of

suggestions for cramps and go to the cottage. I love it. Back from a week vacation in Prince Edward County wine and pizza and slowly walking because I was with my 97 year old dad. Oh, that's lovely. Stepped on the scale today and down another pound. Love that. I did try to stay on the program as much as I could this that that's it. At this point your body doesn't want the fat. If you just provided the opportunity to stay focused on it

somewhere, you will still continue to lose, right? And that's what this is. This is all the little bits add up and make a big difference. Sure, you had wine, you had pizza, but I'm also assuming you didn't blow off your whole day and say, fuck it. Let me just trash myself here, right? So staying on the program as much as you could pays off and makes a big difference. You'll get this more and more, especially? So staying on the program as much as you could pays off and makes a big difference.

You'll get this more and more, especially as we go on where people will indulge in the weekend and yet the scale will still be up. Obviously you don't just wanna be following Monday, Tuesday, Wednesday, Thursday, and then blowing it off Friday, Saturday, Sunday, that's almost half the week. It's almost half the week, right? So keep it together when you can

and then that will give you like wiggle room for those moments. Oh, I think this week is gonna slap me in the face. I am positive. I eat a lot still. I'm so interested to see how it goes, but wait is literally falling off this past week. Each week I am so much more interested.

I love this. Yes, you should be. A lot of times though, rather than being in when the feels pop up, people go back. People go back when that's exactly when you wanna walk through the fire and be like, what is this about? Like that's that foundational change.

We are rewiring your body, how your body's come to function physically and how your brain is wired. That's such a big part. A big part of why people are taking weight loss medications is it helps with that food noise. It helps with your hunger levels because that can be so strong based on years and years and years of how your brain has become wired, you know?

So your thoughts and your feels that pop up, they are exactly what you want to be addressing. So I love that. I think it's going to be great. I think it's going to be great. This is also the week where if your weight hasn weight hasn't moved because you know, 93% of people see movement within the first four weeks, there are people who especially come in and hot off a very restrictive diets metabolism really low and slow takes her body a while. This is the week where they always think it's downsizing.

Then this is the week that usually is that that breaking point for people. It took about a year, but the food noise is mostly gone. Hi Jackie, when it comes back, I know there is something going on that I need to address. Usually emotional, but sometimes falling back into old habits because I'm tired. Let me read that again, because this is so key. It took about a year, but the food noise is mostly gone.

When it comes back, I know there's something going on that I need to address. Usually emotional, but sometimes falling back into old habits because I'm tired. This is why it's so important to work through that mental piece because as we know from people in the maintenance program, you'll have lost your weight. Great. But then stressful situations will happen. Situational change will happen. Things will happen that will rock your world.

And it's so easy to fall back into old patterns. That's why you have to make actual foundational swimming by real change. I remember that too. I remember every day when I worked at the specific gym. I'm sorry, my face looks all red because I was watching these videos and I was crying my face off. If you're wondering, there's this this guy on I don't even know who he is. I followed him. There's a there's this guy on Instagram He does really nice things for people anyway, so it just occurred to me That's why I'm all like you wanted to know why I'm all look like I've been crying So you guys have it? People are doing some system really great people out there

Anyway, I remember this going to the gym and I would get there on my way there every morning. I'd be like, okay, I'm going to work out really hard today. I'm going to like not eat all day because I was on a diet and trying to lose weight. And then I would go to the coffee shop and get my coffee because the gym was in the mall and there was a coffee shop right beside it. And I go to the coffee shop and I'm just gonna get my coffee That's it. Just my coffee and Not put any sugar in it cream. Yes. No sugar. Just my coffee and then I would stand in the line I would see the little cake pops and I'd see the scones and the things they'd be like, okay

You're not gonna get one of those don't get one of those my body's like we just get one. We'll just eat half We'll have half now half for lunch. Okay, that's all we're gonna eat all day If I just don't eat this and don't eat that, then I can have this. And then I would get up there and like, don't order it. Okay, you don't want this. Then I would get up there and I'm like, can I have a coffee? And it's gone, please. And then I would get it.

I'm just going to pick the top off. I'm just going to eat the bits off. I'm just going to I'm going to do this. I'm going to do an extra workout today. Like it was just and then as soon as I ate that, I'd be like, then it's lunch time. And then it was lunchtime. Then it was like dinnertime. And it was just like constant, as soon as I ate that, I'd be like, then it's lunchtime. And then it was lunchtime, then it was like dinner time. And it was just like constant, constant, constant, constant.

And I remember it so well. It's not part of my daily anymore, but there are moments, and it's interesting that you mentioned this, where I do kind of like, it starts to pop up. And I'm like, what am I, I don't, what? Why do I, I can eat this thing if I want to eat it. Like, what's going on do I I can eat this thing if I want to eat it like what's going on like I can have it and then sometimes it's like I don't even want it

like I'm all like stressing about something and I'll say to myself do I actually even want this and I'll be like no what why am I sitting here stressing over something I actually don't even want to eat in the moment and it's just habit just habit same thing stressful time, emotional time, whatever that is, right? So I love that you recognize that. I love that you recognize that. I'm having major vertigo.

Ugh, I have had major vertigo. It's the worst, can't get out of the bedroom, is spinning. Yeah, it's awful. I noticed for me, going to the chiropractor made a big difference awful. I noticed for me going to the chiropractor made a big difference. I know some people aren't for the chiropractor, but there's the being hydrated chiropractor. A lot of that can be hormones.

A lot of that's going on. Just trying to scroll down and see. Most of the time I don't want the second part. A few bites and I'm done. It's all about the protein. Yeah, right? It's really interesting. It's really interesting.

Like I said, be curious. So what if your portions are already small? So let's talk about this for a second, okay? Let's talk about this for a second, because you're eating breakfast, then you're eating snack, you're eating lunch, you're eating a snack, you're eating another snack, and you're eating dinner. And so it's not about the volume of food. It's not about how much food you're eating snack, you're eating lunch, you're eating a snack, you're eating another snack and you're eating dinner.

And so it's not about the volume of food. It's not about how much food you're eating because people can eat a lot of food. It doesn't mean that it has the nutrient value, the nutrient value that your body needs at the end of the day. So it's not actually about how much food you eat. It's truly about the quality of food that you are eating. Also your body's hunger levels change day to day. You might have one day where you're really hungry

and you need three eggs. I'm just using eggs as an example. And then the next day you wake up and you're not even hungry at all. And that is totally normal. If I don't know if you've ever had children, there are some days where your kids are eating you at a house and home and then other days,

literally you're wondering how they're surviving because you can't make them eat, right? And so that's really normal. We've gotten into this structure. We have to have breakfast and then we have to have lunch we have to have dinner i saw someone today saying it was a great question they're like i'm not hungry for dinner so should i eat less at my snacks so i'm hungry for dinner and i'm like that's just trying to manipulate your food it's actually quite normal to not be hungry for dinner because your body's like, I ate all day. I don't really need like dinner is like dinner really essentially should be the smallest

meal of your day. And these big meal times have been created out of a social need, not because we need more food at lunch or more food at dinner or more food at breakfast. And so it's really if you took all the food that you're eating throughout the day, and is that meeting your body's needs. And it's always amazing because why do you, like if you think your portions are already small, why are you describing them as small, first of all?

Let's start with that. Why are you even describing your, your portions are your portions. You're describing them as small, chances are, based on what you see, what you're being served, what other people are eating. Well maybe on social media you see people that make a beautiful salad and it's like this fucking big, but that's just for show. They're not sitting there eating all of that, right?

And so we're used to seeing these look more food, more value at a restaurant being served. And so why do you think your portions are small? How come you're not describing your portions as enough? As enough, right? Because it's all about, you're asking for mindful eating questions. You're actually asking questions.

You're actively trying to be into with your portion so you can eat enough to feel satisfied. So why are you not describing your portions as enough? What does small mean? I don't even know. Are you four foot tall? Are you six foot tall? What's small to you?

What's small to you might be a lot for someone else, right? And so, and the reason why I'm saying this is because you wanna ask yourself, where is this coming from? Where is this, what if my portions are already small? Small to who? One egg, a few pieces of lettuce for lunch. So if you are not eating enough, that can be very problematic. That can be very, if you're trying to not eat enough, that can be problematic. And so your lunch might be small, but what about your fruit

snack? What about your breakfast? Right? so it's okay if you eat your breakfast, you ate enough to feel satisfied, you ate your fruit snack, you eat enough to feel satisfied. You're having lunch, right? So one egg and a few pieces of lettuce, obviously that would not be enough for a lot of people, but if you had, you know,

if you ate enough for breakfast and then you had your morning snack, and then maybe you are having your veg snack and then your other snack and then your dinner, right? So it's all how it works out throughout the day. If you know that you're purposely trying to eat too little, then obviously, like we can't even be having this conversation because that's not what this is about at the end of the day. And so if you're if it's a meal or snack that you think is so small and just a token amount,

so that's probably a token amount you're having for lunch. If you're not hungry for lunch, you're not having a token amount. You're probably just having a token amount. So I wouldn't go splitting a token amount in this case, right? So if you consider your meal or snack just a token amount and it's not big enough to split, then I would just have the whole meal or snack.

So not all of your meals and snacks are gonna be splitting up worthy, especially if you're not really all that hungry. If you're just having that egg and some lettuce for lunch, first of all, you wanna make sure you're making your food choices as nutrient rich as possible and although eggs are good ish protein, there are better sources of protein at lunch.

And so you do wanna make sure you're getting enough protein in your diet, but I have so many questions for you, right? How tall are you? How old, right? How tall are you? How old are you? How active are you? What are you eating for your other meals and snacks? And so anyone else, if you just told them, oh, I'm eating one egg and a few pieces of lettuce and, you know, I would be like, okay, this is not that kind of diet, but I don't

know anything else about you, right? So think about that. Your portions, you should be eating enough in the moment that you're feeling satisfied. And as long as you are doing that, you're good. Now, if that means that you are not really all that hungry and it's not big enough to split, then I wouldn't worry about splitting it

at the end of the day. That makes sense? Makes sense, makes sense, makes sense. Toot, toot, toot, toot. Love that, not small, but enough, right? Exactly. All right, on that note, but enough, right? Exactly. All right. On that note, I'm going to jet you guys.

It's a fun week. It's a fun week. It's going to help you think about what's happening with your portions hot off the heels of downsizing. Think about what's happening in your mind with where we're at week seven of the program. Think about what you're thinking coming in hot after the weekend. Think about the thoughts and feels that are coming up thinking about, oh my God, I have to think even more about my food, splitting up my

meals and snacks. Like what is that about? What's the thought? What's the thing that I, what's the uncomfortable place that I need to go? Right? Like how about get curious? Join myself, Dr. Dena and Dr. Beverly David tomorrow. We're gonna have a great conversation about where we're at and some of the thoughts and feels that you got. Stick around! Honestly, stick around. It's definitely gonna be worth it. You absolutely want to be here at the end, but what that looks like, who knows? Right? I'm gonna be back tonight at 7 p.m. If you want to join me then. Have a fantastic day everyone, and I'll see you later. Bye.