The Livy Method Podcast - Livy Method Day 64 - Fall 2024

Episode Date: November 11, 2024

Gina Livy's Facebook Lives from The Livy Method Fall 2024 Support Group hosted on Facebook. This is a recording of the Day 64, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:It was a vibe meeting everyone at The National Women’s Show Remembrance Day today - Take time to remember and honour  Week 9 and the pressure we put on ourselves when we see the end comingThere are 4 weeks left - Maximize and put the pedal to the metal - finish strong!Progress over perfection - Just keep showing up! Dig deep at this point in the Program - the time will flyThe Revamp tweak this week is not KETO! Double down on the 4 Mindful Questions - don’t drop the ball this weekExercise doesn’t have to be all or nothing - the small things you do add up Eating late in the evening can mess with your sleep Your vibe attracts your tribe! There is so much value in being part of the communityWatching the Guest expert segments can be a game-changerEmbrace stepping out of your comfort zone - Even when it’s messyTips for the week and tweakThis is the setup for the coming weeksJoin Gina tonight for another LiveTo learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

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

and Amazon Music. Hello, happy day 64 of the program. I am downtown Toronto because we were down at the Toronto Convention Center all weekend long, meeting so many of our incredible members. Oh my goodness, I cannot tell you how amazing it was. I was on stage all three days, got to talk to familiar faces, some new faces, had the ladies join me on Saturday, Dr. Dina Cara, Dr. Alinka, Dr. Beverly. It was like a whole vibe, honestly, I cannot tell you. We also had some fun swag available. I know some of you are asking if we can pop some of that online and you can get your hands on it, those of you who could not come down this weekend. So we are working

on that. So I just want to say what a pleasure, honor it was to meet so many of our incredible members. People keep asking me if I was tired. It definitely was long days. Kudos to my incredible team, honestly, who went above and beyond. It was long days, but it was like, it was giving me life, y'all. It was giving me life to meet real people who have done the program. I mean, we met people who like, they're like, oh, I did it four years ago. I'm like, you look fantastic. They're like, yeah, I've been maintaining my weight ever since. Young, older, you name it. Men, women, so many incredible people we met over the weekend. One of the other things I noticed was everyone was also sporting their poppies over the weekend as well, which was really nice to see. I think I lost about 10 of them from

hugging so many people. But today is Remembrance Day, and I always feel like it's so important to take time and reflect on this day. You know, it's not lost on me, and I'm sure on you, that we enjoy a lot of incredible freedoms that were at a high cost to many. And both of my grandpas were in the war, and I think it's just so important to take time and remember all the men and women that were lost and all of them that came back. It wasn't something that my grandpas talked a lot about. In fact, they didn't really talk about it

at all, but it was something that we know that they had been through and we're really grateful that we got them back and I just think it's really important to take time today. So I didn't want the day to go by without mentioning that. Today we are starting our ninth week of the program. My goodness. Sometimes people feel a lot of pressure at this point in the program with only four weeks left. But four weeks is a lot of pressure at this point in the program with only four weeks left, but four weeks is a lot of time. And I want to remind you, if you're feeling that pressure, the expectations that you had coming into the program in the first four weeks. A lot of people have all the expectations first four weeks of the program and really judge their success based on what happens, especially on the

scale in the first four weeks of the program. And I believe that's because the other diets that you may have done or you're used to doing, you see that really quick fix in the beginning where you see that weight lost and then you get to that point where the scale just isn't moving and it feels more like a fight. With the living method, in so many ways, it actually gets easier as you go. And in other ways, it gets harder as you sort of unravel layers and you get deep with your emotions and issues and whatnot. But physically, you're more in tune to your body and whatnot. But physically, you're more in tune to your body's needs. You know what your body needs. Your body no longer feels the need to store fat at this point. Your body's looking to release that fat. It's just a matter of helping

your body stay focused on it and creating the opportunities for your body to follow through and release that fat, making sure you're drinking your water and trying to get the best sleep possible and managing your stress and doing all the things that you can do to facilitate change in your body. So the last four weeks of the program is not where you want to lay off. It's also not where you want to put pressure on yourself. Oh my goodness, I don't have enough time. It's going to take the time that it's going to take for you to lose the weight. The program is structured in 91 days, digestible chunks of time. There's a start, there's a finish, there's a middle. If you make it to the end of the program, honestly, it's just, it's incredible how you're

able to look back and reflect on your journey and see the process in its entirety. And then you'll have an opportunity to do it again and again and again, and as many times as you need until you reach your goal. It's no different than any other diet that you started. You keep following it until you reach your goal. At the end of the program as well, we're going to go over steps for maintenance. So some of you will be ready to have that maintenance conversation. We do have a whole maintenance program, but for those of you who are still on your journey, maybe you're getting close to your goal. Maybe you feel like you're still far away from your goal. You're going to have to continue.

And a lot of times we can put pressure on ourselves that just paralyze us from doing the things that we need to do and keep moving forward. I know we pull out that calendar. We're X-ing off how much weight we want to lose. It's circled at the end of the program and the days that we're not losing. We're feeling the stress and the pressure and whatever. And sometimes that can do the opposite of motivating us. So I challenge you these last four weeks of the program, put the pedal to the metal, be all in, reflect on where you are at, take time today at the beginning of each new week, pull out that maximizing post, look at the things that you can do, look at the things you are doing.

A lot of times people get really fixated on the food, what you were eating and when, and yes, that's important. And yes, follow the tweaks each week, but really it's all the other things that you're doing that are going to add up and make a big difference. And sometimes we're juggling so many balls that we drop some and we forget some of the things that we're doing. I talked to a few people who are like, okay, I'm really struggling. This is what's going on. I'm like, tell me what's happening. Where are you at? What's going on? And they'll tell me things that they're encountering. I'm like, okay, just for example, supplements. Are you taking magnesium? Are you adding an omega-3 for stress? Are you doing this? No, no, I'm not. And so I don't make any money off of supplements. They don't bet you taking

them does not benefit me at all. You being successful is what benefits me. And so taking a look at that supplement list, you know, other times I'm like, okay, what are you doing for exercise? Oh, I don't really have time for it. I'm like, okay, you could get drop right down right now and do 10 squats. You know, I'm doing squats while I'm brushing my teeth. There's, there are things that you can do. And if there really aren't things that you can do, then you need to be happy with the progress that you're making, given the limitations that you have, but really just taking a minute to assess where you are at right now today take a you know reflect back on the last few weeks months of the program and be like okay final month of the program what

can I do to really make the most of it weight loss is based on momentum and if you are still here week nine of the program there's a lot of momentum behind you to really set yourself up for success over the next few weeks. Okay, I'm going to get into some of your questions. Gina, you must be exhausted. Thank you for showing up. I am. I'm not going to lie. I'm really tired today, I think, because everything is really settled. But I honestly so energized by meeting so many people. I also, I don't want to talk the whole time about that, but so many people I met, not one person, their story was like, Oh, did that one and done. Everyone has a story. Okay. Maybe there was a few that I met. They're like, Oh, I did the program. It was so great. It was so easy. Loved it. Most people had a story. Oh, I did this program, did really well. Next program. Not so great. Third program. This was happening in my life. I met so many people who had fallen off. They're like, just seeing you reminds me to

get back at it. I'm like, yeah, of course, right? Life gets in the way. We really need to normalize that it really truly is progress over perfection. The small things that you do each and every day add up. And when you're encountering those big moments in life or the small moments in life that just really get you and sidetrack you, that feel really big, it's just continuing to show up. It's just continuing to show up and do the things that not only help you to keep showing up

in your life every day, but will add up and make a big difference when it comes to trying to lose the weight. And that's the thing about the Libby Method. There really is no downside because the things that you're doing to help you lose weight are the same things that you're doing to stay healthy. The same things that you're doing to try to make sure you are happy. The same things you're doing to try to make sure you are successful in life at anything you do. The same things that you're doing to try to live a long, happy, healthy life at the end of the day. There know, um, there's a lot of people I spoke

to who talked about really difficult times in their life and just maintaining their weight was a massive major win. I know we're so focused on weight loss and moving the dial on the scale for some people, just not gaining weight is a huge, huge, uh, also talk to so many people, uh, who were seeing significant changes in internally coming off their medications, decreasing medications, healing, healing from surgeries or health issues that they've been dealing with. My goodness. Not, you know, everybody's story isn't, oh, it was so easy for me. In fact, I would say most people, there's some struggle involved. And that's because I truly believe you have to work through the things that you need to work through. And the universe, when you set out a goal, it presents you with all the challenges that you need to work through in order to be successful at reaching your goal. And weight loss is no different than that.

Okay, I came to the National Women's Show on Friday. Fun. Didn't get to meet Gina in person, but her talk and the team were amazing, oh, hi, Sandy, I'm sorry I missed you, we had so many people show up, I don't even know, probably over a thousand, if not more, over the course of the weekend, I did my best to meet everybody, it was one of those things where someone would be like, oh, I just want a quick photo, and then you spend time with them, and everyone has this incredible story, and I get caught between, you know, trying to take quick photos and meet people quickly, and really spending time with people and really wanting to hear their stories

and share. So I'm trying to figure out my team, the best way to do that and navigate that, try to take as many photos and, and speak to as many people as possible. I hope you enjoyed my talk on Friday. Oh my gosh. So on Friday, my talk on Friday, Saturday was great. It was the team. Sunday was great. My talk on Friday, I got a migraine right before. I was so excited. One of the things that triggers my migraines is just yes, weather, yes, not drinking enough water, but also excitement. And I got a major migraine right before, right before I went on, I literally could not see, I didn't even know my name. I was like, I don't know. I was sitting there backstage thinking, I don't know how I'm going to do this. And I was like, you know what, I'm just going to trust that those are my people out there. And they got me. and I'm just going to talk about what I know.

I'm going to talk about what I love. And I got to see so many familiar faces, uh, in the audience, people actually, I just met and it was so great. You guys were so welcoming and, um, I made it through. So I just want to say thank you all the smiles and everyone's faces and all the cheers and all of that. Honestly, I was just, I just, I could not with all of it. And then, of course, on Saturday, my mom was there. And so I was meeting people in line. My mom kept telling me, telling everybody, I'm not green the day before. So everyone's like, oh, your mom's worried about you.

I'm like, thanks, mom. My mom was there all weekend long. My kids showed up. One of my kids was there all weekend. The rest of my kids showed up on Saturday. It was so great to see everyone. So great to see everyone. So I'm sorry I didn't have an opportunity to meet with each and every one of you. What was really cool though, so many people came alone. It was an opportunity to meet other people in the community. It was just a whole vibe. Honestly, it was incredible. It was incredible. Can we talk about how we're on week nine already? How did this go by so quickly? That's right. So last four weeks of the program

flies by. We're kind of coming out of that messy middle or magical middle or motivational middle, whatever the heck you want to call it. The first few weeks of the program could go by quick because you're excited, you're jazzed, you know, you got that motivation going. Middle part, your motivation kind of tends to wane a little bit. This is where you got to dig deep. This is where life is hitting you. This is where you're like most people have been following longer than they ever have. And the last part of the program flies by. It's going to go by so quickly. We're also heading into the holiday season. At the end, you're going to be like, whoa, that went by so quick. So really break it down and take a day by day by day by day approach.

I would also really take a look at your social calendars over the next month as well to see what you have going on and see where you, you know, can kind of keep it together because maybe you have some parties or some events or things that you want to go to. I want to talk about the food plan this week. So the revamp. It is not keto, although we do want to make sure we are focusing on that protein. We want to go from making the body work really hard to get the nutrients it needed last week by feeding the metabolism and eating so often to making it really easy to get the nutrients it needs this week. So last week the body was working extra hard. Now we want to make it easy peasy. We last week, the body was working extra hard. Now we want to make it easy peasy. We also want to feed into your satiety hormones. So your leptin, your ghrelin, those are hormones we talked about way back when,

when we started talking about hormones and weight loss. We also talked about them when it came to sleep. We also talked about leptin resistance when it came to getting in tune to those portions again. And now we're feeding into your hunger hormones, eating foods that give you more sustainable energy. Now this is where the nuts and seeds come in when it comes to the basic food plan. If you go back and watch the very first food plan video that talks about the basic food plan, we talk about the nuts and seeds in that and how they feed into your satiety hormones and make you feel more satisfied. So one of the reasons the nuts and seeds were in there is at that time of day, your body is, it takes a dip in energy and it kind of calms you down for a little, like just kind of slows you down for a little bit. We call that a siesta. Other places is where people take a break. Sometimes we can't take a break. We have to keep going. We have to

keep working. So this is where people traditionally go looking for a pick-me-up, caffeine, sugar, that type of thing. So nuts and seeds are harder to digest, keeps your digestive system stimulated. Also, those nuts and seeds that can take about 90 minutes, two hours to break down, when they do, that's going to make you feel more satisfied leading into dinner, which can help with overeating dinner. And so that's one of the reasons why they're in there. And so we want to focus on protein, yes, but this is not keto. That's not keto. So it's really important to remember when it comes to the tweak this week.

There are a few things going on. So one, we're continuing to focus on protein at breakfast. Now, some of you may say, well, I've been doing that all along. Well, some people fall back into old habits and they get into what they like or they love come week nine rather than what's going to give them the most bang for their buck. So we're just reminding you to continue to make protein the focus at breakfast, right? Try to go as high protein as possible. Now, morning snack, you now have options. So there was a rhyme and a reason, again, going back to that first basic food plan to why we had that fruit on its own to begin

with so that has changed a little bit given where you are at in the program in the process now you want to take that fruit snack and combine it with a protein and a fat that's going to help give you more sustaining energy so let's say you take an apple and it gives you a certain amount of energy your body breaks it down stores it as glycogen you use it for energy you get a certain amount of energy in that now if you take a half an apple and you add let's say some nuts or something to it you get the energy from that apple and you get that more sustaining energy from those nuts and seeds it's kind of a play on food combining if you heard of food combining uh years back um so you don't just have to have fruit with protein and fat. I mean, that's a great option. It's a really easy peasy way to go. Not too much of a difference from the basic food plan.

You can also switch it up for something else completely. You can add some yogurt in there. You can have a boiled egg in there. In the guidelines itself, we've outlined some options for snacks. This is also the point in the program where you can add things like protein shakes in and you could always have protein shakes. I just let you know that I was not a fan of them. I'm not a fan of liquid nutrients. They are hard to gauge satisfaction, but this is the point in the program. If you have a better handle on satisfaction, this would be the best time to add those in, but you do not need to add in protein shakes and i am still not a fan nothing beats whole nutrient rich foods eaten full skin full nutrient value

full fiber all of that but if you want to add them in this is the place and there's guidance in that in the weeknight so protein focus at breakfast morning snack you can keep the same as fruit just add a protein and fat with it some nuts and seeds some cheese some yogurt something like that or you can switch it up to something else on the list for lunch the focus is on protein so nothing changes there it shouldn't change how you're preparing your meals just mentally making sure you're prioritizing protein as opposed to vegetables like you were last week so that's the little switch there again we're not trying to like pick out our protein bits or anything like that. Just make sure you're including quality

proteins when you're putting your lunches together. Again, also at this point in the program, people fall back to what's easy, what they like, what they love, rather than trying to make their meals as nutrient rich as possible. Now, one of the bigger switches is combining your two after yay, your two afternoon snacks. Uh, you can simply combine them. So we're now to down to one afternoon snap. Apparently I cannot do this or say, yay. Um, if you're listening on our podcast, which some people only listen to our podcast, um, I'm using my phone to go on and there's some, as soon as I say yay, balloons start popping up, but whatever. Okay, so your two afternoon snacks are down to one afternoon snack. Two afternoon snacks, you've gotten used to that, so you might notice a change in your hunger levels whenever we make any changes with the food plan,

even the slightest tweak. Go with it. Your body has to adjust to it. Your body will notice first and then it will adjust. So the easiest way to handle your afternoon snacks is combine your veg snack with your nut and seed snack. But if you do that, remember, you're not taking two portions and eating them at the same time, right? Let me say that again. If you take both of your afternoon snacks and combine them into one snack, you have to be mindful of asking those four questions and eating the portion that you need in the moment. So you're not just taking, say you packed your snacks and you ate both, you're not just eating both at the same time. So that's the easiest way to do it. Just combine

your nuts and seeds to your veg snack, or you can have something else all together. Now you may be like, well, I'm going to be hungry without my two afternoon snacks. This is why we are focusing on that protein, that more sustaining energy at breakfast. You are also adding a protein fat, more sustaining energy for that snack. You are prioritizing that protein, also getting vegetables, healthy leafy greens, healthy fats, adding in those heavier carbs if and when you need them, though trying to minimize those at lunch. So really feed into those satiety hormones. So you won't notice much of a difference in terms of like actual hunger levels. You might notice the difference of not having that extra snack, but you should find that you're still pretty satisfied.

And then heading into dinner, you are prioritizing your vegetables now. After eating all that protein focused meals and snacks all day, prioritizing your vegetables now. After eating all that protein-focused meals and snacks all day, prioritizing your vegetables, your leafy greens, healthy fats, and then adding in the protein there as well. It's not much of a change. It's not much of a change, but it's a slight change that you're going to notice. Now, make sure you're also doubling down on those four mindful eating questions. That's really important.

A lot of people with this week feel like, oh, my God, I just feel weighed down. I feel really heavy. They think, oh my God, it's because of all this extra protein. It's really not all that extra protein. If you think about it, the only difference because it was always protein at breakfast, right? Yes, we've changed the star of the focus at the meals, but all we've done is switch them around you always had those nuts and seeds right along with your veg snack nothing changes there so really the only difference is is just refocusing and adding that protein and fat with your fruit snack and combining those two afternoon snacks into one snack so people are like oh my god it's it's all this protein. It's making me feel heavy. Chances are nine weeks in, you are dropping the ball on asking those four mindful eating questions.

Also, chances are after feeding the metabolism last week, you are noticing that you are not as hungry this week. So really check in with those portions. Really check in with those portions. Also, make sure you let us know if you have any questions about it. Pop in at any time. Make sure you let us know if you have any questions about it pop in at any time make sure you let us know um i went to the show by myself and met a lot of wonderful women i knew i wouldn't feel alone it was actually liberating not to have to consult with others on what i wanted to do one of the best decisions ever so many people came out on their own i love that i love that um i've done four to five programs. This is my most successful. The first few were a beautiful mess. Life was happening. Always. Every time someone

said, oh, I didn't do this one and that happened, whatever, I stopped them and I was like, what was going on in your life? What was going on in your life? And they're like, oh, well, I had so much going. You're not a you didn't fail you didn't fuck up you didn't mess up you didn't blow it none of those things chances are you're smart you're smart you know what to do you can do it it's chances are there were other things going on in your life that made it more difficult for you and probably also you know you're trying to do so many things it's not about doing all the things sometimes it's just doing what you can do. I want to remind you too, going into the tweak this week,

that the tweaks are designed, yes, to keep things progressing, to dig a little deeper, to dive in a little deeper. But if you just follow the basic food plan, you're also already doing a lot with that. You're also already doing so much with the basic food plan. I'm having a hard time with that, right? You're also already doing so much with the basic food plan. I'm having a hard time with exercise, but I'm trying to follow one or two of Chloe's videos every, uh, yeah, every second day and I'm loving it. Again, you don't have to sign up for the gym and go, you know, three times a week for an hour or go through this whole, you know, rigmarole of a routine,

just trying to be more active, like going for a walk around the block. Okay, maybe you can't get your 10,000 steps in. But if you put your running shoes on, you go around the block just mentally, that's going to do wonders for you. Okay, I didn't really get my 10,000 steps in, but I got some, I went out for a walk, I made an effort, I feel better mentally, right? I moved my body that in itself, a lot of times the pressure we feel is on not doing it. Not necessarily that we had to do it a hundred percent or we had to do it perfectly or any of those things, you know, the small things that you're doing are absolutely adding up, right? I healed from acid reflux, right? Hernia, knee inflammation. Yeah, it's so true. A lot of times

our bodies are just dealing with so much, dealing with so much. Down nine and a quarter pounds, and I've changed my way of thinking about my mind-body connection completely. Detox has been difficult with a huge amount of self-learning. Just a small amount of food in the evening, especially if it contains sugar, can lead to hours of tossing, turning, twitching, and being tired in the morning. Yeah, huge learning curve. Love the positive yet real message of your program. And yes, there is struggle involved. Yeah, it's important to get real with yourself. Love this program. So I made an effort. We were down here with the whole team on the Thursday night setting up. I knew I was like, I was tired. And we went for dinner, had a seven o'clock reservation by the time everyone got there. And there was a big meal, 13 of us, um, dinner came late. I ended up splitting my meal.

I knew I needed to eat something, but I also knew if I ate too late, I wasn't going to get a great night's sleep. So I, I, um, I split my, I split my meal with somebody else. And then I was like, I gotta go, I gotta go to bed. Um, for the next couple of nights, I then I was like, I got to go. I got to go to bed. For the next couple of nights, I think I was in bed at seven o'clock. I, you know, I said to myself, you can't be, yes, you worked really hard. Yes, you've done all this. Yeah, I deserve to eat some of the baked goods that some of you brought for us, which were amazing. Risa, by the way, that fudge was amazing. I'm still, I had, might've had some yesterday again. Um, but I was like, okay, I want to feel my best. And so I was in bed early every night. I made an effort not to eat late in

the evening cause it, uh, I knew it wasn't going to make me feel good, but you know, eating late at night, as we learned from Sandra, Ilya that we had on the other day, it can be a real trigger for some people. Um, I talked to a lot of people who are having a hard time with it. I was like, well, what we use this? What was your intention? I just got a lot of stress going on. Okay. Make sure you're doing things to manage your stress. Make sure you are doing the physical things to address your hunger levels, right? Added, make sure you're getting good, healthy, nutrient rich fats. Make sure that you're adding in an omega three, you know, make sure that you're getting your water in, make sure you're trying to do the best you can for your sleep, that type of thing, right? So that,

you know, the sugar, you still have a little bit of Halloween candy, you know, prioritizing that protein at breakfast, starting your day higher in carbs can get you craving carbs all day long. If you're tired and didn't get a great night's sleep, recognize that you're more susceptible to sugar cravings and carb cravings when you didn't get a great night's sleep, recognize that you're more susceptible to, to sugar cravings and carb cravings when you didn't get a great night's sleep. And sometimes just knowing that, just knowing that can make a big difference, right? Um, can make a big difference. I would also go back and listen to that conversation that we had with, uh, Sandra, Sandra the other day. I'd also want to do address a comment that someone made in the group. Um,

they went and checked out Sandra's program. So we had her on, she's giving our members a great discount and they had sort of made a complaint or a comment that they went in, they paid the money and you know, it wasn't like my program or, you know, um, kind of like, I don't know, just kind of criticizing the program. And I just want to say, first of all, all of our incredible members, it was a really valid conversation. I think it was like it hit, it hit the it was like it was a solid conversation. And I think you have to be mindful about what other people are offering, because what I'm able to offer at the price that I'm able to offer it is not normal.

I do want to say that out loud. It's insane the value that you receive with the living method, and you shouldn't judge other people based on what they're offering because it's not normal. It's not normal. I've gone through great lengths to be able to maintain the affordability of the program. And we've also been able to do that by volume. And a lot of people can't do that. A lot of people can't do that. So I just want to say that. So you can't really judge price points of what other people are offering or their value compared to mine. It's not a realistic thing to do. Because

what we're offering with the living method is like, it's insanely, ridiculously, incredibly amazing value for the price that you get. I also do want to say that I would hate for someone to judge my program based on the first day or the information you receive on the first day, right? A lot of times when it comes to the things that we need to work through and get deep, there's a time, there's a lot of time involved in the learning process of that. And we can't just give, like, I can't just give everything to everybody on the first day. And if I did that, some people would be like, oh my God, this is too much, you know? And so there's a rhyme and a reason why people offer what they offer

and do it a certain way. So I just want to say that. I just want to say that, uh, off, off the top, because I think Sandra was incredible. She has a great book. You maybe don't have to sign up for one of her programs if that's not for you, but she's got a great book. She's got some great information. And more than that, our guests take the time to come in and share their knowledge for free. For free. There's a lot of people that won't do that and don't do that. And our guests so freely do that. They don't come on and say, Oh, buy my book or read this, or I'm not going to tell you this unless you sign up for that. So I just want to put that out there. I just want to

put that out there. Hi, Gina. I saw you yesterday. You were so good. Love that you wore trainers, not high heels. You looked amazing. Oh yeah. I wore running shoes. Yeah. Comfort over fashion. I'm a comfort girl. I'm a comfort girl for sure. Uh, thank you so much. Talk to Tony, Kim. Yeah. Oh yeah. Also nice. I talked to my, talked about my perseverance, losing the same five pounds, not getting off the ledge. Um, but my acid reflexes is keeping at bay. Yeah. I mean, thank you for everyone. It took time to share. Tony was there. Uh, Kim was there. Odette was there. Um, so many amazing people from Drew was there. Our production team was there. We got everybody was there. Um, your vibe truly attracts your tribe. And one of the things that really came to light was the sense of community. And so many

people I met have never said a word in the program ever and said, you know what, I'm going to start sharing. I'm going to start being more involved. And if that is you and you're listening right now and you haven't said a word, I mean, I don't know that if I'd be the kind of person either, I'm actually quite shy, believe it or not. I know some of you are going to be like, what? Once I'm there, I'm good. But I have a lot of anxiety getting to where I'm going to be there. Once I'm there, I'm good. Like anxiety before getting on the stage.

Once I'm on stage, I'm good, right? So I have a lot of feels tied into that. And I don't know that I would necessarily be someone who is vocal in the group, but I've also come to realize there's so much like value just in being deeper in and being part of something. Even if, and I said to a few people, they're like, I'm going to start commenting, but I'm just, I'm so shy or whatever. I'm like, just say good morning. Just start by saying, hello, good morning. I'm here. Like that's enough, right? Just pop in uh check out that that check-in post at the top of the page you know I'm here good morning and because it's not what you're saying to

us it's what you're saying to yourself and you are connecting with something bigger than yourself you're connecting with the energy and the momentum and everyone's collective feels when it comes to the program the process when it comes to trying so hard to reach your goal. I talked to so many people, that collective story of starting Weight Watchers at 12 years old, you know, a history of dieting that goes really far back. I talked to so many who are still struggling with that mindset, that mentality, and they're just getting to a point where like, I just want to be done. I want to be done with stressing and worrying about food and the thoughts and the feels that I have around it. I just want to be done with stressing and worrying about food and the thoughts and the feels that I have around it I just want to enjoy my life and so many people are not trying to be a supermodel

these days we're not necessarily trying to fit into our jeans that when we wore when we were 19 we just want to feel comfortable in our skin the jeans that we're wearing regardless of the size regardless of the size you know and sometimes just like this is where you might want to take a moment and be like okay what can I do different in this last four weeks of the program this last month of the program what can I do differently am I am I commenting on that check-in video am I watching the check-in every day and it's not about watching the daily lives every day you don't have to catch any of them maybe you don't have time for the daily lives, but maybe really make an effort to get caught up on our guest segments. Take time to watch those guest segments. Those can be game changers, you know, or what were you journaling, you know,

journaling last time, maybe try the app this time. It's not too late to open up that app. You can skip ahead to where we're at now, right? Or maybe you're using the app and you, you know, you may, you haven't journaled. Like What can you do that's differently? What do you think you should be doing that you are not doing that you know would help? Bringing it back to Dr. Paul. It's probably there's some magic in the things that you are being like, I should do this, but you're not doing it. Also embrace stepping out of your comfort zone. Stepping out of your comfort zone.

If something is kind of unnerving you a little bit, maybe there's some, there's something there for you to unravel, you know, something there for you. That's going to sometimes also what can make us nervous is the change. We know what we know and we're used to what we used to. And that includes who we are and you know, the energy that we're putting out there and how we're used to functioning in the world and our relationships with other people. And there's a level of comfort, even though you want to make change, there's a level of comfort with where you are, and who you are right now, and just thinking of things, and they are a little unnerving to you, right, there could be magic in that, I will tell you, I know I shared earlier about the migraine that I had. So I always get a little nervous talking in front of people. First of all, I think no one's going to show up. I literally thought no one was going to be there. I literally thought I'm going to be on the main stage in the chairs with the shopping bags and they just look like, oh my God, thank God I found a place to sit. And I thought that's, that's all who's going to

be in that audience. And no disrespect to the organizers of that event or anything like that. Um, I really, in my mind thought, well, what if no one shows up? And I was blown trying not to get teary eyed because it was very emotional. Um again, I know you showed up for you, not for me. And thank you for those of you who showed up and just smiled and brought so much energy to all the discussions that I had. But right before I mentioned I got a migraine. And so I was nervous. I wasn't sure anyone was going to show up. And I had a migraine.

And I couldn't barely see. I couldn't even have told you my name at the time. I sat there quietly and I was just like, okay, my, those are my people out there. They're going to get me through. I can do this. And I got on the stage. And if you ever, if you were there, I didn't finish some sentences. There were some words. I'm pretty sure I used the wrong words. Um, but I did it. I did it. I got out there and did it. And let me tell you the next day, ask me if I was nervous. Not at all. I wasn't nervous. I was excited. Ask me the third day. Was there even a tiny bit of nervousness?

None. None. I've done talks before. Nervous every single time. And I don't think that I will ever be nervous ever again, getting on stage. I will, because if I did that, I literally was thinking I wasn't going to be able to do it. I was literally going to say, tell them like, you're going to have to cancel this. I'm just going to get up on the stage. I'm not going to have anything to say. Like my brain's not working. I physically feel like I'm going to get up on the stage. I'm not going to have anything to say. My brain's not working. I physically feel like I'm going to vomit. Thank God I was wearing running shoes. I'd originally brought heels. Thank God I wore running shoes. But I was like, I can do this. So I was very nervous. I was scared. I was very unsure. I got up there and I did it. And now I

don't think I'm ever going to be nervous on stage again, because I did that. I did that. Now, how does this factor into you and your journey, stepping out of your comfort zone and doing it anyway, even though it's messy, even though you forget words, even though you are unsure, even though you have big feels, right? Stepping out of your comfort zone, it's just, it's going to help you to continue to move forward and work through the things that you need to work through, because there could be some big feels, big obstacles. There could be a lot of uncertainty, unsureness in your path forward. Right. Which is why you're feeling more comfortable being where you are at. So sometimes it's exactly stepping out of your comfort zone. And the reason why I'm saying this mindfully is I just I'm very mindful that for some stepping out of their comfort zone. And the reason why I'm saying this mindfully is I, I just, I'm very mindful that for some stepping out of their comfort zone is big for some stepping

out of their comfort zone can add a lot of mental stress that maybe you're not prepared for. So maybe it's a small things that you're doing. So you don't have to necessarily pop in, ask questions, start conversations with people, but you could just be like, good morning. All right. Hello, I'm here. That's it. Right. Um, or our same thing with all the things that you're doing. I don't know if you follow us on, on social media, but we had that. Um, Sophia did that. We were juggling balls, the team. Um, we had these tennis balls that went on some equipment and we were trying to juggle them. And some of us were better juggle. Tony was a rockstar master fucking juggler. Can I tell you, I've never seen

something so sexy in my life to see my husband juggle. I didn't even know he had this skill. Tony was juggling. Uh, some of the other guys juggling kitchen balls behind their back. You know what I mean? I was a hot mess. I could barely keep one ball in the air. Some of us are better at juggling all the things than others. Um, but the end of the day we attempted and we tried, you know, so, um, just a real learning lesson of everything I've learned. So I learned so much through talking to so many amazing people on the weekend. It also just gave me a lot of perspective on the program. Um, so I do want to take, uh, just take a moment and thank everyone who's taken the

time, uh, to share with me over the weekend. Honestly, it meant the world. It meant the world. Okay, so what do we got to know about this weekend? What do we got to know? Sorry, this weekend, this week, I'm a little tired. This week. Okay, here's what you got to know. This, the tweak, the revamp is not keto. Go with it. Go with it. Go with it. Go with it. Bonus snacks. Some people are nervous of dropping down from two snacks into the one snack. Don't be nervous. It's about everything that you're doing in its entirety throughout the day. Don't skip meals and snacks.

You're still having token amounts if and when you're not hungry. You're still asking those four mindfully eating questions. The goal, just enough. Really tune into that. Really tune into your portions so you're walking away feeling satisfied and not stuffed. Notice the change off of feeding the metabolism this week. Um, you do want to be avoiding those any heavier carbs. So some people say I haven't been having carbs this whole time. Fruits are carbs, vegetables are carbs, right? We're talking about heavier carbohydrates. That's where we want to really minimize those. So this is where,

for example, you don't want a huge portion. If you want to add some carbohydrates like your rices or quinoas or whatever at lunch, you can still do that, but make that a smaller portion, right? Make sure you're making your bigger portion of your protein, still adding that good portion of vegetables. You don't have to do that. Half your plate is your rice or your quinoa, right? It's the same thing. Like fast forward, moving forward, let's say you've lost your weight, you're now maintaining your weight, you wanna enjoy some pasta.

You don't have to have a big ginormous bowl of pasta, right? You can have some pasta with some extra vegetables, maybe some leafy greens on the side, right? So just really getting in tune with that. This is still right carbs at the right time. This is not low carb. This is not high fat, high protein, keto, any of those things. It is learning how certain foods are bumping up your protein and fat feed into your satiety hormones. That's it. It's about making it a lot easier for your body to get the nutrients it needs

off the heels of feeding the metabolism. It is also recognized that eating six times a day is not normal. It's part of our process for getting in tuned to portions. Nobody needs to be eating six times a day. There was a rhyme and a reason to it. As we move forward in the next couple of weeks, we're going to start eating more in tune to your body's needs. So this this again this two weeks is the setup and the lead up for our final two weeks of the program where we're more personalizing the food plan more individual to your needs so when it comes to bonus snacks if you are a shift worker you might want to you might find you might still want to keep those in if you have not been using bonus snacks then I would try not to add in bonus snacks just because you're missing that second afternoon snack. Let your body adjust to it.

You will notice whenever making any changes moving forward to the food plan, you are going to notice. Keep rolling with it. Your body will adjust to it. All right. Also, in the last two weeks of the program, if you like having those two afternoon snacks and that was working with you for whatever reason, you'll be able to go back to that. Right. But you'll be able to make an informed decision based on really, truly understanding your body that much more after the next couple of weeks. Join us for the tweak this week conversation. Reach out in the group. Ask as many questions as you need. I'm also going to be back tonight at 7 p.m. So if I'm still, and my look a little messy, hopefully my voice is still

working. They'll get me back tonight at 7pm. So if you want to chat it out more than take time to do that. Okay, I'm going to jet. I hope that you have an incredible rest of your day. Please take time. I know here in Canada, we take time out at 11am to, you know, take time and reflect on those that we lost and those that continue to fight today for us. It is Remembrance Day. I do just want to recognize that before I leave today. It's a very important day. I hope that we never forget. I also hope that one day here in Canada, this side of the country, we take the day off. Not time to party and celebrate and those, but really take time, honor, go to the events where we are honoring our veterans and those lost and those sacrifices. I cannot believe

that we do not have the time off to do that. Um, fewer and fewer people are showing up, um, at these, uh, really important, I don't want to say events. Um, and I think we need to change that. I know that they do that there in BC. We should also do it here. It's very important. Have a great rest of your day, everyone. Perhaps I'll see you later today, if not tomorrow. Until then, bye.