The Livy Method Podcast - Livy Method Day 54 - Winter 2025

Episode Date: February 28, 2025

Gina Livy's Facebook Lives from The Livy Method Winter 2025 Support Group hosted on Facebook. This is a recording of the Day 54, 9 AM live. You can find the full video hosted at: https://www.facebook.com/groups/livymethodwinter2025In this episode, Gina breaks down what it really means to feed the metabolism and the cues your body gives you along the way. She's talking about why water is your secret weapon, how The Livy Method is so much more than just a food plan, and celebrating Dr. Ruth Kane’s incredible achievement—her research on maintenance is hitting the European Obesity Conference! Plus, she's getting into the importance of slowing down, chewing your food, and actually enjoying it. Wondering if your weight is about to move? She's got the signs to watch for. Seasonal transitions, food sensitivities, skin health, insulin resistance—it's all connected, and Gina is covering it.To learn more about The Livy Method or to sign up for the Spring 2025 Program, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

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

This podcast is hosted on a cast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon music. Day 54 of the program. It is also a Friday. We are kind of sort of winding down at week seven, but we just started our feeding the metabolism tweak where we are splitting up the meals and snacks. Okay, so I was just in the group reading some of the comments.

Some people are noticing that they are hungrier than usual. So this happens with feeding the metabolism. You are legit making the body work so much harder for its food. Digestion is one of the hardest things that the body does. And so that's why you're noticing that you're feeling a little bit hungrier, totally normal. It's a great sign your body's communicating with you. It's working hard. You are not eating more food, you are just eating more often. So keep that in mind. The other thing people are noticing is that they are extra thirsty. So one of the things that people don't realize

is one of the reasons you have to drink more water, where it's suggested to drink more water when following the living method is because you are eating more often. And your body needs that water to process and digest your foods. So 2.7 to 3.5 is minimum recommended. That is science, that's been studied, that's not me.

But you wanna add more based on other things like salty food, hard to digest food, alcohol, salt, if you do a workout, if you live in a warm climate. So there's reasons why you want to up your water. And one of the reasons is when you are eating more often. So that's why you're noticing that you're thirsty. Trust that if your body is telling you you're thirsty, it's because you are actually thirsty. It could also be that you are feeling hungrier because you are thirstier as well.

So of course, increase that water. Could also be because you live in a really dry environment, winter is starting to get to you, you notice after a few months of winter, your skin is starting to get really dry and whatnot. But that is totally normal. It is totally normal to notice that you are extra hungry and extra thirsty. On the other hand of that, some of you might be thinking,

oh, I'm so full. So then keep that in mind. you might be thinking, oh, I'm so full. So then keep that in mind, right? You might be thinking, oh, I can't even stomach the thought of eating again. I love that. I love that. We're trying to rewire how your brain has come to associate and function around food. And a lot of people just have been obsessed with what their next meal or snack coming down the pipeline is their entire lives with all that food noise.

And now when you have to eat so often, it really helps kind of get in there and shake things up. And now your brain is like, OK, stop. No, I don't need more food. I don't want more food. I don't want more food. And so that's really helping you to rewire how your brain has come to function. You take people who've tried not to eat and now you are making them eat. And it's really cool.

A lot of you woke up this morning and they're like, I really like this tweak. It's actually really cool. Thank you. I love hearing that. And I'm not, we don't create these tweaks to torture you. They really are cool the way they the whole program is so multi layered. It's not just the food that you are eating. It is it's feeding into the bigger picture of really making change. So you're able to sustain and maintain your weight when you're done. And especially the stuff that we're doing with the brain because we want you to be calm around food. I want you to, once you lose your weight, you spend some time in maintenance, be able to sit in a room full of all your favorite foods

and not even bat an eyelash and just be like, oh, okay, no thanks, I'm not hungry. Or, okay, I'm gonna have some, and I don't know, let's just use a donut for example. I'm not saying that's what it is, but you might have a bite or a couple bites and being like, you know, that's good. Right? Like you can get in tune to your body's needs. Food does not have to take over your life. It probably has for many people for so long. It's definitely worked to undo that, but it is possible to get to that place. I'm going to spill the beans for Ruth Kane. I don't know if Ruth is listening today.

I had an opportunity to speak to Ruth. As many of you know, Ruth is a professor at the University of Ottawa who has been studying the Libby Method for a few years now and she did a presentation, an e-presentation at the Canadian Obesity Summit a few years back and she just submitted her findings from those research she's been doing on our maintenance program and our maintenance group and people in maintenance. So she's been talking to people in maintenance who've been able to sustain and maintain their weight and she's been accepted to do a poster at the European obesity summit to share her findings from studying the living method, the maintenance piece of it.

And one of the big takeaways that she has gotten from studying maintenance is it's what you are learning while you are losing that really factors into your ability to feel confident in maintaining and sustaining your weight to know that you have the tools and the skills that you need. And so maybe things in your life will cause your way to go back up stress, unexpected stress, things you've never dealt with before. You might dip into old habits, but you have the skills and the tools that you need to be like, okay, yeah, no, I'm not doing that. Here's what I'm doing.

And then get yourself, for lack of a better word, back on track. And so that's really exciting. So that's really exciting. So she is going to be off to Spain. She was going to be off to Spain in May. So I'm really excited for her. I would love to go with her. I'm trying to figure out a way I could go, but it's the third week of the program. But really excited, really excited. Right? It's great. It's super exciting.

All right. Let me get back and see. Loving this week's tweak, really learning my portion sizes with this one. I didn't think my plate looked like it had enough food on it after splitting it, but yep, I was satisfied after 20 minutes for lunch and dinner. That's so right. If we just got to get out of our heads, it's not what it looks like. It's what our portions feel like. One day you might need all, it might need your first portion and your second portion, and then even maybe more. But most of the time you are going to be satisfied. It's just that we eat food way too quick. We are distracted when we are eating. I don't know if you've ever had an opportunity to go to like a tasting menu where they serve small portions. I don't know if you've ever seen anyone serve super small portions part of a tasting menu and you're

like, Oh my God, I don't know how I'm going to be so full on that. Well, I'm whenever and this is, this is just, you know,'re blessed, we're able to go and do these. But this is one of the things Tony and I love to do. And when they serve you, it's always really small portions, but it spans over the course of a couple hours to sometimes three hours. And halfway through, I'm always so full, even Tony, because when you've had an opportunity to really savor your food and chew your food, you're feeling really satisfied on your food. So even on tiny, tiny, tiny portions. And so that's because you have the time, right?

You have the time to, your body's having time to process and digest your food. And so not chewing our food, eating our food too quickly, that leads us into thinking we need more food. And chewing your food is really important too, because that breaks down your food and that really helps with your satiety as well, which is really cool. You want to also get used to this. Why I'm not a fan of using smaller plates. People try to be like, I'm going to use a smaller plate

to trick my brain. We're not trying to trick your brain. We're actually just trying to get in tune. And this is where you want to get used to leaving food on your plate. You want to get used to smaller portions on your plate without the triggering of like, Oh, I'm still going to be hungry or Oh, I'm you know, if I don't eat that, I'm going to be hungry later. Why do you need more water if you eat more often? That's just how your body processes and digest food. But we do have a great video over on our YouTube page that explains that. If you want to check that out, we have a whole YouTube page. If you want to follow us over there, subscribe.

We'd appreciate that. That explains water and all the sort of mechanics behind why your body needs water, why it's important and more. Your body uses water, why it's important and more your body uses water to process and digest foods more often. You eat foods, the more water your body needs to process those. Good morning. Good morning. I am really happy to make it to a live today.

Hi Melanie. I am really noticing that my portions are still too big. I don't need nearly as much as I have been eating until now, right? And it's when the pressure is off. That's what's really cool about this tweak besides the downsizing tweak because you don't have the same diet mentality. And that's why I start with the downsizing because it's like I hit you. I hit you up hard with that downsizing tweak.

It brings up a lot of feels. Over the years, people have been like, why don't you just move that around for people? I'm like, no, man, because the first four weeks, like you were like the first prep week through to week three, which is four weeks, you're ready, you're ready to make a move. And so I'm going to be like, all right, you're ready, let's go. And so downsizing to me is our weakest tweak, like sort of like least effective, but brings up the most feels. So most effective that way. And then so splitting up the meals and snacks, it takes off the pressure of the restriction, the deprivation, all of those feels you might feel with the downsizing tweak is downsizing most feels like dieting, right? So I love it. It sort

of frees your mind to be open to your portions in a different way. When you have to have that at least a few bites of that second portion, you're like, oh, I don't actually don't really need it. It takes that pressure off. A lot of it is mental. I was starving waiting for my second portion and then satisfied when the second portion was done. And again, at bedtime, so hungry. Yeah, right? And so you are noticing, don't forget, don't forget, at bedtime, so hungry. Yeah. Right. And so you're noticing,

don't forget, don't forget, don't forget, don't forget that being extra hungry in the evening is a sign that your weight is about to move. Right. So sometimes people get tripped up on that by switching up the tweaks and they get so caught up in the tweaks. So let me say that again, right? Signs that your weight is about to move is your weight is up, because people will freak out if their weight is up this week. I knew it, eating more food was gonna make me fat.

It's not. So your weight being up is a sign your weight is about to move. Being extra hungry in the evening, a sign that your weight is about to move. Feeling bloated and just, eh, sign your weight is about to move. Waking up around that three or four o'clock time, sign your weight is about to move.

So don't forget about that. Down another pound this morning. Yes. Realizing my portions were too big. So happy, right? Right? Yes. This tweak is great.

I can feel a shift in my brain towards foods. I'm waking up starving. Is that normal? Yes. You are supposed to be hungry in the morning. You're breaking the fast. That is a great thing. That means your body's like, all right, we're up. Let's go. Come on. Let's go. I want to eat. I'm giving you energy. Let's break the fast. Let's get going with our day.

So absolutely. Yeah. Being hungry in the morning is that's when you should be hungry. You should be hungry. Your body's letting you know, hey,'s when you should be hungry. You should be hungry Your body's letting you know. I hey, alright, let's go. You should also notice you were waking up. Your mind is more clear You're waking up. You have more energy, right? I don't say you might not be bouncing out of bed yet, but you're waking up you have more energy gosh What's really great about this time of year as we transition from winter to spring because you're at so in tune at this point You will notice how your body has had you on this kind of like reserve mode, winter hibernation mode.

And it's just perfect alignment with where we are at in the program, that as the days get longer, and you're getting more vitamin D, your body starts to boost your metabolism. And along with your metabolism increasing with the program, you're going to feel amazing. You're going to be like, oh my God, I've never had such great energy. It's pretty cool. It's pretty cool. I was starving when I walked away, but could only have a few token bites when I get back. Yeah.

Right. That's that mentality. Oh, I got to stop now. I'm still hungry. And then all of a sudden it's, it takes your body time. There's a gap between you eating and a lot of times because we eat too fast, we eat distracted and your body's starting to process and digest your food in that food registering and you need time for that. You need time for that, right?

That gap will start to close. And that's why we, that's why now, I hope you can see now why we have been with the four questions ever since what week six, it's been a week seven eating just enough, just enough in the moment. So that when you are walking away 1015 minutes later, you're feeling satisfied. Right? So that's where that comes from. So that that's that piece. That's that first step. That is that first step to then now waiting that 20, 30 minutes and then recognizing that it takes time for your body to start processing, digest your food. Tired today and sore had birthday cake. Obviously doesn't agree with me. Yeah. So, so, so well, I don't know if it was your birthday or not, Debbie.

Happy birthday or whoever it was. Happy birthday. What you are noticing at this point, this is why keeping a journal can be really beneficial, is this is where you start to notice food sensitivities, where you might be eating certain foods and they're causing certain reactions. Whether you have not had them and you add them back in, something like gluten, for example, maybe you haven't been eating it and then you add it back in, you realize you're bloated, bowel movements are off, your body feels puffy, inflammation, that's inflammation from foods.

And this is where you could have and it's not that the program makes you more sensitive, that's not it. It's that you are actually in tune and listening to your body. So before when you ate these foods you also did not feel great, but you probably just didn't feel great in general. So you didn't quite notice the impact that they were having on you. And now that you've created distance, you're not having them or your body's so much healthier, you're starting to notice, wow, I, I, I'm reacting to this food that I didn't realize it had a reaction to. So this work, Keeping a Food Journal might help. Might help. Might help. I know. I was so excited about Ruth. I love feeding metabolism. Every time, every

session I do this week, I learn something, right? I know international recognition is not so great. I know. It's huge. It's huge, huge, huge. I'm so excited for Ruth. If you missed it, Ruth, she presents, she's been accepted to present a poster at the European obesity summit with the findings from her research she's been doing on maintenance. And it's the first time, the reason why it's so big, it's she's in she's gotten in, which is huge. This is the first level for getting in. I can see Ruth on stage in the future presenting. It's the first time she's getting in and it's the first time that we're presenting maintenance. So the fact that people are able to maintain and sustain their weight, which is really, really, really, really, really, really,

really cool. And we were talking about what she learned from that. She learned so much from that. We will share her findings with you as well. We will share that. We did that last time when she went to the Canadian Obesity Summit and shared the findings from people losing. We will share the findings that she's found from maintaining. But one of the things is that what you were learning while you are losing your weight plays a massive factor in the changes that you're making into your ability to maintain

and sustain your weight plays a massive factor in the changes that you're making into your ability to maintain and sustain your weight. Yes, it is why the program works so well. Multi-layered and covers both physical and emotional levels. Quick fix programs, they teach you nothing. That's exactly it. No one's debating that they work, but they're not making change in the body. You're not learning anything and you just go back to your old ways and you put your body in a situation where it feels like you're deprived again. It's been starved again and your body wants to protect you from starvation. So then at the minute you start eating, it stores more fat to prevent that. I showed up to my doctor's office this week to have a suspicious lesion removed, But guess what? After seven weeks on the program, this lesion is healing.

I've had it for years. Yeah. So, you know, what's interesting and a lot of people don't understand that what's happening on your skin is directly related to what's happening in your microbiome, in your digestive system, your microbiome, how your body and your microbiome affects how your body processes and digest your foods and nutrients you're getting from your foods and whatnot. And the living method and what you are doing, especially if you've added in supplements to help with any deficiencies is really giving your body the resources to heal.

It's actually pretty incredible what the body can do. Hi, Sarah. I'm down 32 pounds between last program. This one plateaued early in the program stuck with it and now holy cow last week just kept dropping feeling proud i love that you shared this because it is right especially when you drop drop drop in your first program you come back and that's that plateau oh my god is this going to work for me again of course it is your body just needed that time to adjust to your new weight and again that's something that a lot of people don't understand your body just can't release a ton of fat without also having to make adjustments to

adjust to the fat that it's lost. The size of your heart grows for the size of your body. So if your body shrinks, your heart has to shrink back down. Your blood flow, your body temperature, how your body regulates the size of your body for your body temperature. This is why you may notice some people who lose a lot of weight. And it's really interesting because it takes almost like a whole year for your body to adjust to the weight that you've lost.

And so you go and lose a lot of weight. You might notice you are extra cold and you are wearing hats and you are freezing all the time. That is because your body needs to regulate your body temperature and it does that seasonally, right? So your body regulates, it'll regulate your body temperature as you go through winter, craving those heavier, heartier foods, right? You roll into spring, your body adjusts to that body temperature. And then so it takes almost like a full year for your body to really fully adjust from a significant amount of weight and people really don't realize that. And then I love that you're noticing your weight is like dropping, dropping, dropping,

dropping, right? So love that. That means that your body's like, all right, let's go. Second round, let's go. Right? Now we drop that weight, we feel comfortable. We've adjusted. Now we're ready to let go of more weight because again, your body doesn't want to let go of

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was not hungry after 20 minutes so did not eat the second time at all. Yeah, yeah and although like, yes, but that would then just be eating less of one portion. So make sure you make a reminder to do that, it's really important because you wanna associate that, you can go back for more, so make sure you do that. Because we don't want in the back of your head to be like, oh, I didn't eat as much,

and then later, especially at night, for that to catch up on you, right? Yeah, your stomach is the size of your fist. Yeah, your stomach is the size of your fist. It helps me to visualize that sometime true. And then what happens is it gets the amount it can expand quite a bit, right, even with it being the size of your fist, but it does get used to consuming larger portions of food. And so this is sort of where your set point your body, your body is used to functioning at that it's used to consuming larger portions of food. And so this is sort of where your set point, your body's used to functioning at that, it's

used to getting a certain amount of food. And this is why now you can see what, now I hope you can see with downsizing, now I hope you can see with downsizing and even when you were concerned that your portions are getting smaller, how that wasn't really a concern and then you were mentally, so anyone who is downsizing and you had a lot going on in your brain. Oh my God, I'm starving, I'm deprived, I'm not getting enough food, like I'm restricting, it's too much or whatever.

Now you can see without that pressure, oh shit, wow, I'm actually very satisfied on smaller portions. Again, it's not about keeping them small. It's not about keeping them small. It's about being in tune to them. So some days you might feel like, just like some people weren't even hungry some days of downsizing, they're like, how do I downsize? I'm not even hungry, right? It's the same with your body. And this is where we're helping you get in tune with that. That's why portions is, calories in versus calories, calories are horseshit

because it doesn't take into account your body's fluctuating needs day to day. And so towards the end of the program, eventually at the end, we're actually going to get you in tune with when you are hungry. And you can customize kind of, you're still very much following the program and plan, nothing changes there, but you'll have more flexibility in terms of what meals and snacks you are choosing to eat based on your hunger levels. So what do we do with what we learned this week's tweak? Do we go forward with the smallest portions as new portions?

Okay, there you go. I just explained it, right? It's about getting in tuned. It's about what you learned off the heels of downsizing. The difference in your brain, the difference in how you thought about your portions while downsizing versus now how you're thinking about your portions. In downsizing, you're like, oh my God, I'm so hungry, I had to leave food on my plate. And now you're literally separating half the portion and you're like, I'm not hungry for it,

I don't need it. Like really take stock of that because that gives you insight into how much the diet industry is fucked with your brain. Right? So that means your brain's got work to do. So that means next time you do downsizing, when you come back for more, if you haven't reached your goal by the end, you got work to do in downsizing again. And people will be like, why do I need to downsize again? My portions are already small because it's less about eating less and more about what it's doing to your brain. So next time you do the program again, you do downsizing, it's the brain part you're

working on. What do you do with this week's tweak and knowing that your smaller portions, your portions have gotten smaller? Again, it's not about keeping them small, right? And it's about hunger cues. It's about asking those four questions. How come just a few days ago, you were eating the exact same portions, asking those four mindful eating questions, and you needed to eat your whole portion

versus now that you give your body time, you only need to eat half your portion, right? And so this is about also continuing to see smaller amounts of food on your plate, more space on your plate, right? This is about continuing to dig into those four questions now in a whole other way. So if you are finding that you are getting satisfied on that first portion, really dig

into those four mindful eating questions as opposed to just eat the first half, assuming you're going to be hungry for the second. Let me just eat that, right? Not even asking the four questions because you're like, I'm going to be hungry for that second portion. So really dig into that, really dig into that. And then so so what we're doing right now too is making the body work extra hard for its food. And then next week we are going to, not next week,

next week we're going to do this week again. So when you bring it back, so for example, let's take a step by step. When we bring it back on Monday to eating a satisfaction again in single portions, you're going to keep this splitting up the meals and snack part in mind. Right? And so you're going to dig into those portions with one portion, asking those four questions in a whole new way. And then building on that, we're going to go from making the body work really hard for its food into making it really easy. So we're actually going to minimize the number of times that your body is eating.

So this is why eating that second portion is still really important because that second portion is making your body work hard for its food. So it's not about, it's not all, just like every tweak, it's not all about portions. That's why even though if you're not hungry for it, you still want to make your body eat it because chewing stimulates your digestive system. It's making your body work hard. And it's one of the ways, well, only way, that you can help to increase your metabolism. And this obviously is one of the goals.

As your body feels the need to store fat, it keeps you on slow-mo, it shuts everything down. More diets you do, the slower your metabolism. Also you slow your metabolism by losing muscle mass, so your body's not working as hard at rest. Right? And so all the things that we're doing, trying to get better sleep, giving your body nutrient-rich foods, helping it repair and rebuild, making it work hard, putting in resistance training,

all of that is increasing your metabolism. And so that feeds into that. So excited, my blood work shows I'm no longer insulin resistant. Yes. Everybody, I used to talk so much about insulin resistance. And then the dietitians and the people started saying it was pseudoscience until the science caught up and realized that not only is insulin resistance actually real, it factors into a lot of things. There's a lot of things that it factors into, like diabetes for one. And they say it also factors into, it's like the insulin resistance is the third stage of diabetes. It's the third type of diabetes, is what they're saying.

Insulin resistance is real, now that the science has finally caught up. It's so interesting science. I have been ahead of the science for 30 years and so I've had a lot of conversations with naysayers and then it's really interesting. They will slam me and then turn around and say the exact same thing and then I hit them up with, well, why did you slam me for saying that? Now you're slamming that. They're like, well, the science has changed oh my god okay um but anyways i digress i digress this is really exciting for you bigger than that you know what this means this is like this is tangible this is where you'll go from pre-diabetic into normal range if you're diabetic you'll drop those numbers a1c you'll go you'll decrease your thyroid meds

your body is constantly in the state of healing, repairing, rebuilding, regenerating, rejuvenating. It can't do that when you are not managing your stress. Stress is just breaking your body down. It can't do that when you're not getting better sleep. It can't do that when you're not giving it the nutrients it needs. It can't do that when you are deficient in basic things. Right? It can't do that when you're not giving it enough.

Like that's the thing. And your body is really capable of doing incredible things if you give it the resources and give it the time. Most people don't stick with something long enough to really allow their body to make change. So this is really fantastic. This is really fantastic. Would it be unusual to feel hungry or splitting portions?

I was leaving food behind last week's tweak. Now I'm finding I'm needing entire portions. So I did talk about this at the top, right? So, and I have been talking about this in the check-ins too. So, but I'll say it again. It is normal to feel like, oh my gosh, I just, I don't want to eat any more food. Like the thought of food,

because it is exhausting to eat more often. So if you are constantly feeling overly full, then really dig into those portions. It is totally normal to feel extra hungry because your body's working extra hard, which is, that's a great sign. And totally normal to feel extra thirsty based on that. Also, I reminded people earlier on in this conversation,

it is normal to feel extra hungry when the scale is also about to move. So you've got to keep that in mind. A lot of people get tripped up with the tweaks and they forget the basics. Extra normal to have your, to be extra hungry, extra normal. Normal to feel extra hungry right before the scale is about to drop. So that could be what's happening to you as well, which is really why you've got to dig in, ask those four questions, be in tune to those portions, and also extra hungry when it comes to following this tweak this week. For those of you who your weight hasn't been moving, it should be moving this week, next week with this tweak. We very rarely have people go on past week

seven without movement on the scale. Usually if they do, they go to their doctors, they have some underlying issues. And if you haven't had any movement on the scale yet and you've not gone and got blood tests work, you've not taken what you've done to your doctor, you're really not experiencing any non-scale victories, no non-scale victories, no movement on the scale, and you don't experience movement in the next couple of weeks,

you've got to head to your doctors and find out what's going on. And the reason why I say that, I'm not trying to put the onus on you because I've had so many back and forth with people, scale not moving, scale not moving, scale not trying to give them, answering them 20 questions, doing this and doing that. And did you listen to the conversation with the doctors? Yes, I did. Yes, I did. They finally like, oh my God, I have to let you know, I reached out to my doctor and I'm

dealing with this, I'm dealing with that. And then as soon as they start to deal with this, soon as they start to deal with that, they out to my doctor and I'm dealing with this I'm dealing with that and then soon as they Start to deal with this soon as they start to deal with that they start to see the movement on the scale But this is why everyone thinks downsizing is the weak It's not a downsizing which is very reminiscent of other diets isn't working for you Then giving your body more is working for you. It's such a cool tweak that way And such a cool tweak. So I love that for you. That is tangible proof that your hard work is paying off. Tangible proof that your hard work is paying off.

It's so amazing. So amazing. Session six, Sandy forgot to split every meal yesterday, right? No worries. You got today. You got today. You got today. My first life, is there any way to train your bowel movements?

Every morning before work would be ideal. Silly question, but is there any tips I'm to share? I appreciate it. So, so, so, so, so, so. Going to the bathroom every morning after a coffee or if you smoke cigarette or after eating is not regular bowel movements. Let me say that again.

Going once a day in the moment after a coffee and if you miss your coffee, don't go or after you eat and if you don't eat, you don't go or after your cigarette and after your cigarette, if you don't have a cigarette, you don't go. I hate to tell you, you do not have regular bowel movements. That's not regular bowel movements. You should, you should ideally be having two to three bowel movements a day. Food goes in, your body processes it, more food goes in, your body signals food out. So that, that is sort of like, and everyone's like the S, Dr. Oz S shape.

You're not going to have Dr. Oz S shape while you are trying to lose weight and you are in the pursuit of change. You will have loose bowel movements when the scale is moving. You will have like bouts of constipation for a variety of reasons, changes like variations in your diet will change your bowel movements. And we do have a back to what can you do about it? We do have a whole bowel movement post. So it talks about what to do if you have loose bowel movements, what you can do there and what to do if you're dealing with constipation. So if you just use the app and you search like go in the app and you search bowel movements, I think if you just pop in, go to the ask feature and you just pop in. So if you pop in like bowel movements,

B-O-W bowel movements, and you pop it in and then you can pull up information on the app and then you can tailor your question and ask another question in the app. Bow movements can be all over the place with the Libby method meaning every shape size consistency you may experience. For more information on bowel movements in different ways you can support your digestive system and then look what it does. It pulls up the bowel movement. If you are not using our app you are missing out. This is literally how easy it does. It pulls up the bell movement post. If you are not using our app, you are missing out. This is literally how easy it is.

You can ask a question, it pulls up information, it brings up a post relevant to your question, and then you can ask another question if you want. And then there are the bell movements posts. So you can click into that, there's a video, and there's the post that talks about bell movements in it. Or you can also, you can also then go to guides.

If you pop into the guides, where's my app? I probably haven't turned my phone off in days. You can also go into the guide section. So if you go into the guides section and right at the very top, search the Libby method and just put in bowel movements B-O-W bowel, bowel movements and you click on it. Oh, I got a new phone and I swear it doesn't.

Bowel movements and you click on that. It brings up all the posts relevant. So you can also do it that way. It doesn't answer your question but brings up the post. So yeah, so normal and your bowel movements will change throughout the program. I've got to get going. I've been focusing this week on eliminating food sensitivities and already feeling so much better.

Less bloat, better sleep, down three pounds. Wheat and dairy are not my friend. I know. And it sucks, right? It sucks. It sucks when you realize you got a sensitivity to gluten, dairy. It really sucks. But man, it's life-changing when you actually feel so much better. It's going to be a game changer. It's going to be so game changer. I went to the doctor yesterday. My weight was higher than my scale at home. So I don't know if I've lost weight or not. Okay.

Let me just be very straight up with you. If you weight was higher than my scale at home, so I don't know if I've lost weight or not. Okay, let me just be very straight up with you. If you have been using the same scale at home, you have lost weight. That's a crazy pants to think you haven't. Don't let your mind go there. You use the same scale, a pound is a pound is a pound is a pound on any scale. The problem is scales are calibrated differently. They should be all the same, but they're not. My scale, I go to my doctor, I can be 10 pounds heavier or 10 pounds lighter.

So make sure you're calibrating your scale. So take a five pound weight, put it on your scale, but you can't be weighing yourself on your scale having lost weight and then think you've gained weight by going to the doctor's scale. It's fucking craziness. So don't think like that. You lost weight. So go by your scale, the doctor scales, whatever. So for example, let's say you lose a five more pounds, you go back to your doctor, you will be down five pounds on that scale. Now,

I might say a different number, but it'll be five pounds down from the scale from the number that you took today, right? So five pounds is five pounds. Don't let something stupid like this fuck with you because something like this will cause you to stop following the program, will cause you to eat a whole pizza or whatever. And it'll be for nothing. And that's why I'm being really straight up with you, right? Like you are frustrated because the doctor's scale

and you're entitled to. So first of all, I get it, right? Like I don't wanna like, and then talking to everybody here, you're allowed to be frustrated about this, but why you've worked so hard. You were yesterday, you were probably really proud of yourself that you are doing all this work. The scale is down. And now because you go to your doctor, you get on a completely different scale.

You think you haven't lost weight and you're frustrated. Like give that a thought for a second, right? Like, honestly, you need to sit with yourself. Like, what would you say to your friend? I'd be like, bitch, are you serious right now? Are you kidding me? Do you not see how hard you've worked? Like, you've lost weight, you lost weight on your scale, a scale is a scale just because your doctors is originally showing higher, like, stop it, not get off. You're the same amazing person that you thought you were yesterday, today, regardless of what your doctor scale said. So that's the conversation you need to have with yourself.

Otherwise, you're going to find yourself making poor choices for yourself. You're going to find yourself festering in your funk all day. You're going to find yourself second guessing if your hard work is paying off. You're going to find yourself second guessing if the program's working for you, all because you just simply stepped on a separate scale, right? So I get how real that feeling can feel, but it's not the reality. Like I don't know if I've lost weight or not. Of course you lost weight.

What are you talking about? It's craziness. But I get it. It's the same thing that happens for people too, who start with one scale and they buy a new scale. And then they're like, I hate this new scale. This new scale sucks. Also, let's talk deeper about this conversation. Let's talk deeper about this conversation. Let's talk a bit deeper before I go. And I'll leave you with this on the weekend.

We only we know the number. I mean, now your doctor knows, but whatever your doctor should be happy because your weight should be lower than what you were there last time. Only we know the number of this scale and we are the ones that are letting a number define us. Right? I know this sounds so cliche, but it's so true. And then this is where you have work to do. If getting on a scale every day is causing you feeling you got more work to do, you got more work to do, you got more work to do because the scale doesn't define you. Only you know that number. So this is why it really truly is about how you feel, how you're fitting into your clothes. You've got to look for those non-scale victories. It's going to be a game changer. You've got to look for those non-scale victories. I got

to go. I can feel my voice going. Plus I'm also over time. Okay. This week, this week, another couple of days of splitting up the meals and snacks. Remember, you don't have to do all of them. If you're like out and about, whatever, just do the best you can. We're going to be back to satisfaction on Monday. We are continuing tomorrow. Our science Saturday post is continuing on hormones and weight loss, which is interesting. It's the two part of a, it's the second part of a two parter. I'm saying this because Dr. Alinka Trejo is back next week and she's going to talk about

hormones and weight loss. It's such a fascinating conversation. For those of you who have thyroid issues, for those of you who have diabetes, for those of you insulin resistance, stress out, can't sleep, all of that. We're going to put the conversation we had on sleep and stress combined with Dr. Paul, combined with Dr. Jennifer Zalawitzki on menopause. And we're going to like big wrap it in a big blanket of knowledge with Dr. Elinka Trejo next week.

So she's gonna be joining us next week. Lots more to come. Have an amazing day. It's Friday, take a look at your social calendars. What you got going on? Make a plan for yourself today. Make a plan for yourself. You got this, keep this going.

At this point, you wanna build on that momentum during the weekend. If you have a few bites of bits, keep it moving forward. Keep it moving forward, keep it moving forward, keep it moving forward, keep it moving forward. Every day counts. Have a fantastic day. Rest of your day everyone. And I'll see you all check in tomorrow. Bye. I gotta remember how I get to get in here. There we go. Let's take a minute to hear from our podcast sponsor today because this new year, why not let Audible expand your life by listening?

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