The Livy Method Podcast - Livy Method Day 64 - Spring 2025

Episode Date: June 23, 2025

Gina Livy's Facebook Lives from The Livy Method Spring 2025 Support Group hosted on Facebook. This is a recording of the Day 64, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodspring2025In this episode, Gina breaks down what’s really going on with your body, your mindset, and your momentum. She starts with a reminder not to freak out if the scale is up—heat causes water retention, not weight gain. With four solid weeks left in the program, she urges listeners to lean into the tweaks, especially boosting protein and fat for better energy and satisfaction. Stress doesn’t have to derail progress—it can be a catalyst for change. Gina reinforces the value of sticking with the process, not freelancing it, and reminds us that showing up—even imperfectly—still adds up. Whether it’s summer vibes or off days, the work is still working.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. My podcast sponsor today, Sell Off Vacations, and we're talking Cuba, because here's the deal. Cuba is one of Canadian's favorite vacation spots, and for a good reason.

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Shit. Well, that's a way to start a live Monday. I just spilled water everywhere. How are you? I'm just gonna go with it. How are you doing today? It's a heat wave, but yes, this is not the way that I wanted to get cooled down today. That's for sure.

Where are we? Let me go right back up, see if I can find you. Okay, well, hello, happy Monday. Here we are rolling into a brand new week in Tweek, week nine of the program. One of my favorites, especially for this time of year, because I need I think there's paper towel. Paper towel.

Is this how our week gonna be? Is this how our week's gonna be? I swear it's the heat. If first of all, it is so hot that if you notice that the scale is way up today, chances are that is why everything expands in the heat, including your body. So you might notice that your weight is up. And if you're like, I don't understand why my weight is up, chances are it is because of the heat.

And that is why you can drink water. It'll help. Obviously the body retain water. The body is retaining water because it's trying to keep you nice and cool. If you find that you're drinking lots of water and it's just seems to be just kind of sloshing around, add in some trace minerals, add in some salt that will help it for lack of a better word, kind of stick and help you stay a little bit more hydrated. If you're just joining me, I started my day just spilling my water all over my desk. So I'm just trying to get sorted here. If you got any questions about this tweak, let me know. I do have some that members are asking. Yes, the scale is up, right? So

it is normal for the scale to be up before it drops, obviously. But if you're looking at everything that you've been doing and you're like expecting the scale to be down, but it's actually up, it can very well be the heat. Like I said, your weight expands in the heat, your body's trying to retain water to keep you nice and cool. And that chances are is probably what is going on and nothing we can do about it. This is one of the reasons why I don't run like a, I don't start a weight loss program for new people in the summer because I literally have to spend the whole time trying to convince them that they are able to lose weight, even though the scale is up. So that's the takeaway. Don't let it stop you from doing the things that you want and need to do to get one step closer to your goals because of the your body will expand and retain water in the heat, you can still focus on losing weight as well at the

same time. So the scale can be up and then also down at the same time. All right, I want to get into talking about some of the questions that are being asked if you have any about the tweak this week. If you have any, make sure you let me know. All right, so here's one. First of all, I want to start with this one from Pam. She says, when reading over the guidelines this week,

that's a lot of changes just to make for the last few weeks. OK, first of all, hold up. You have four weeks. You have all this week, week nine, all week 10, all week 11 and all week 12. And if you were to take it back to the beginning of the program, people thought they could lose all their weight literally in the first four weeks. So we have the same amount of time in the last four weeks of the program as we did in the first four weeks of the program. So that's a lot of change to make just for the last four few weeks.

It's four fucking weeks. It's a whole month. It's a whole month. There's a lot you can accomplish in that timeframe, especially because you have been working for the last couple months and building that momentum and you're building on everything that you're doing. So unlike other diets where it can feel like a fight, you have to eat even less, exercise even more, it gets easier in the sense that you're in tune with your body, your body doesn't want this fat any more than you do, and you're understanding what your body needs. So we're just kind of building on each week. So then she says, curious why only now?

So we have been making changes all along. This comes down to the routine, that basic food plan. This is not just about losing weight. It's losing weight in a way you're gonna be able to maintain and sustain. And so as we know, and we've learned from all of our guest experts, routine is the foundation of change. And so the first few weeks of the program,

yes, you've been following that basic food plan, but we have been making changes to it, being in tune to your portions, mindfulness, allowing yourself to get bored, that's a big part of it. Downsizing, splitting up meals and snacks, not like we haven't just been doing the exact same thing the whole time. So this is sort of where that routine is really important and then we've been making changes to it week to week. Last week as you know we are splitting up the meals and snacks, separating the proteins from the fats, the lead up in the

setup to understanding how protein and fat feeds into your satiety hormones. We're not done yet. This is not it. We're not done yet. Were the previous weeks just to learn better eating habits? No. Yes and no. It's to help you focus on fat loss. It's to help bring up a lot of issues. It wasn't necessarily focused on better eating habits. It's about getting in tune to your body's needs. I do like the new changes though, except for the fruit part. Okay, so fruit is best had with a protein and fat. There was a reason why we had fruit on its own in the first few weeks of the program. So I'm not going to go back and go through the science

of every previous week. My takeaway with this question was it's all a process and it's not about any one week or tweak. It's about how they all work together, not just physically, but also mentally as well. This next question, if we're combining the snacks, are we doing the same portion of both that we were doing or should the snacks be smaller? So the afternoon snack is down from two snacks to one snack. And I say the easiest thing to do is to take what was your veg snack

and combine it with your net and seed snack and have them together. But it's not, you still have to be mindful about portions in the moment. So you're not taking your portion of veggies and your portion of nuts and just having both portions together. You are asking the four mindful eating questions

eating just enough. So portions are always what they feel like, not about what they look like. And we're always asking the four sets of mindful eating questions to eat just enough so they were walking away feeling satisfied. So that's really important. You also have other options. So the just the easiest way is to double down protein in the morning. And that was the goal all along. But some people have fallen back into what they like and love, and not like the most most bang for their buck. So really focusing on protein. The easiest way to adjust your morning snack is to take fruit and add a

protein and fat to it. But you can have something else altogether. And then lunch, that is where protein is now the focus. And then your two afternoon snacks, the easiest way is to have have combined them have vegetables with nuts and seeds. And then dinner, that's for vegetables and the star with milk because you've been like loading up on protein throughout the day. And so it's not a lot of changes, but it's enough that you're going to notice. So should the snack be smaller? All your meals and snacks should be in tune to your body's needs in the moment. Another question, if vegetables are the star at dinner and helps us sleep, why was it reversed

protein for forward dinners for the first seven weeks? Again, I'm not going to go back and explain the science of everything that we did in the moment. Like it's really easy to look back and be like, why did we do that? Why did we do that? Because at the time there were rhymes and reasons to why we were doing what we were doing, but maybe you just weren't paying attention. And so the reason why we're switching up those vegetables is because we are eating more protein

than you need is not beneficial at the end of the day. And because your body is working really hard feeding into that protein and fat throughout the day, and the days being longer, it's perfect timing with that. So that's why we're still having protein at dinner, but vegetables now more of the focus for the reason why we suggested. So that's why. I had my 60th birthday last week as well as a dinner out and a family reunion. Hi, Linda. I chose to enjoy it, but yesterday my weight was way up. Again, if you live anywhere where we're having a heat wave, chances are your weight is way up because of the heat. Yesterday I stayed at the program and I'm down some again,

it's been very stressful around for me and my family moving to Europe and other things, I haven't really lost with all the ups and downs, but at least I haven't really gained either, I will get there. This is so huge, this is so huge. Obviously everyone wants to lose weight, but it's like you're trying to lose weight

while life is happening. And just like any other diet that you did, you had moments in your life where you felt like it was all everything was coming together and you know, things were working for you. And then times in your life, it was much harder to follow whatever diet it was that you were doing. And so the living method is no different. Maintaining your weight through a very stressful period of your life, that is like, that is goals. Like that's goals. That's something you're learning not just how to lose weight, but also to be able to maintain and sustain your weight. So that's really huge. Is nut butter a protein

and fat? Nut butter is sort of more fat than it is protein, but it does have protein in it. I wouldn't be relying on that as like your main protein source. Oh yeah, that reminds me, there's another question in here. I wouldn't rely on as your main protein source, but it's good fats and it's got some protein in it. Some nut butters are better than others. Someone was asking about the snacks. So we did provide a list of ideas of snacks. You're not adding in anything new.

I mean, although this is the time if you want to add in those protein shakes this is the time in the program where you can start adding those in if you want. Someone mentioned about dairy and not having like dairy twice so it's just that you don't want to be having too much saturated fat in your diet so if you have kind of like cottage cheese for breakfast you might want to not have cottage cheese again for your snack or yogurt for your snack. So just keeping that in mind. Let me go back.

Hi Sandy, I was out for my birthday. It's not until next weekend with friends on Saturday night and they raved about how fabulous they looked. That's a huge non-scale victory. Thanks for this program and all the hard work and sticking to what I've learned. Yeah, give yourself a nice little thanks. It's beyond just at this point, things are coming together beyond the way you are like you are making changes, not just physically, but mentally. All the water and nutrient rich foods are great for skin and hydration. Your body is

happy. It's it's repairing and rebuilding and regenerate regenerating and rejuvenating and it's supposed to just doing a diet where you're literally starving and depriving yourself all day. Hi, Dave Stewart. How are you? Good morning. Back from a week's supposed to just doing a diet where you're literally starving and depriving yourself all day. Hi, Dave Stewart. How are you? Good morning. Back from a week's vacation to the East Coast drinking and eating all the things and putting on zero pounds. I love that.

So I can't wait to go out East. I can't wait to go to East. Still getting back on track though and starting right where I left off. I love hearing that. That's a whole, whole vibe. Whole vibe. Can you tell us a little bit more about the Live Lighter Club? Yes, I can. So throughout the summer time, and we've done this before, we're going to run our summer club. It's a place where you can join.

It costs us $29 and it's not a guided program. So it's not going to be guided like this. We're going to tell you how to navigate the summer at the end of the program. You're going to have options there. Whether you're looking to continue to lose your goals or just looking to maintain, it's going to be where we're going to be hanging out. Where me and my team are going to be hanging out over the summer. You'll be able to pop in, ask any questions, as many questions as you need day to day to day about your journey.

We're also of course going to have some motivation for you. We're going to have some guest segments. We're going to do some giveaways and it's more importantly a place to stay connected on your journey and connected to our community. So that's how that's going to work. Monday through Friday we're going to have some posts and some content and whatnot just trying to keep you on track and motivated throughout the summer trying to help you keep it forefront of mind. A lot of people are really used to their routine, setting their intentions, end of day reflections popping into the group.

It's nice to have a safe, positive space to work through your goals throughout the summer. So that's what that's all about. So it's not a guided program, but you'll continue to use your personalized plan technique that we're gonna introduce in the last two weeks of the program. Or you can just kind of work through maintaining.

We're gonna give you options. By the end of this program, we're gonna make sure you're feeling super confident and clear about how you're gonna navigate the summer, still lose weight or be able to maintain your weight depending on what your goals are. Oh, do do do do do. Hi, Risa, good morning.

How are you? Hi, Pia, I'll be maximizing this week and we'll finish the program after I come back over two week big trip. I'll remain mindful. Oh, I love that. So you might find that with this week's tweak, you're actually able to follow along quite well.

That doesn't mean that you can't still have indulgences on your trip or whatnot. So you might not need to put it on hold for two weeks if you're going away or on vacation, especially if you're being mindful, vacations or trips are also about feeling your best. And a lot of things that we're doing on the program, all of the things we're doing on the program,

can help you really feel, not be on look your best, but feel your best, especially while you're away on any trips. But if you do want to put it on hold and you come back, all the information, you'll still have access to all the information in the Facebook support group for you as well. Good morning.

Hi Jenna. I had, I have, I've had a brutal last two weeks. Stress levels have been so high due to situational change. Food noise has been so high, worse than I've ever had before. Just trying to keep moving forward. So let's take a beat on that for a second and just like, like ground yourself, come back to your center. And what I would do is pull out a pen and piece of paper and just recognize where you're

at all the things that you've been dealing with and going through. And so you can just kind of see sometimes when I feel stress, it's just like everywhere. And rather than just like putting it down on paper and like, okay, these are the things that are causing me stress. And this is the reaction to the stress. And what can I do then to help get through the stress? And you'll find a lot of the things that you implement to help you get through your stress are a lot of things that are going to help you on your journey.

And that's where you just start pulling the things in and then they all work together. And even though you're kind of being pounded by this stress, stress can kind of be a catalyst for change and challenge for the body. Like if you're being really stressed, you know what? Sometimes you get hammered under the stress as opposed when you're doing the things that you can do to help manage the stress. It kind of like, it kind of like works as like a challenge for the body. The body's like, okay, I got to work harder.

I got to do this. I got to be more efficient. Let me just drop this fat that no longer serves a purpose. And so that's why the little things that you can do, especially while you're stressed or having a hard time will make a big difference, especially at this point in the program, this point in the program. My aunt is signing up with me in the fall because they see the weight loss and me.

Yeah, I love that. You know, sharing is caring and it's no secret the reason why the living method is successful is because people tell their friends and family and We're so grateful for that. It's a good it's a good program that you can feel good about sharing with other people That's something that we're really cognizant of we know that sharing weight loss is not an easy thing to do especially of, we know that sharing weight loss is not an easy thing to do, especially now. The diet industry has been through a bit of a change lately. Everyone's now talking about weight loss, now with all the new weight loss medications.

People are feeling like it's okay to admit that they want to lose weight again. That's one of the things that's happened with the body positivity movement has shifted into now people who are living in larger bodies. Now they realize that there are more options and getting on GLP-1s or weight loss medications and now losing weight and the conversation is now shifting to it's okay to talk. It's not okay for anyone else to talk about your body and your weight, but it's okay for you to want to lose weight. So that conversation is opening up, which I love.

We have a lot of great resources, FAQs over on our website. If you know anyone who's interested, they can go over there, ask as many questions as they need. But I love that. It's statistics show that when you do something like this with a friend, with a loved one, with someone you know, you tend to do better. This is also why community is really important. When you're surrounded by community, you tend to do better.

Oh, you're giving the reset. If you look at the calories and then the protein, add a zero to the end of the protein amount. If it's higher than the calories, then it's a good source of protein. Yeah, that's a good tip that's been going around through social media. We have a post in the group today talking about good quality protein sources. If you want to check that out. Again, no one needs more protein than they need at the end of the day. But by focusing on getting it in at breakfast, snack, lunch and snack, and also getting in

at dinner, chances are you're getting enough. Hello, lost four pounds out of 10. So big win here. Most of all, more naps and lots of, no more naps and lots of energy. Yeah. Remember, we still have four weeks. We're not done yet. We're not done yet.

You'll be amazed at how things are building and adding up. A lot of times people think, oh, it's the end. It's going to get harder when it's quite the opposite. It's quite the opposite. I mean, there's reasons why it can be trickier, but it does get easier. I love Bridging the Gap. I guess it's now called Live Lighter.

So we did the Bridging the Gap a few years ago, and then we did our summer club. And Bridging the Gap is just so like, so I wanted something that felt a little bit lighter. And so our Live Lighter Summer Club is the name. Yes, we have done the Bridging the G gap group is what we used to call it, bridging the gap between the spring and then the summer and then the fall. But that's what we're calling it. It's way more fun, it's way more fun. I split my salad the other day

and I noticed how big I made my salads. I had two good portions of salad, right? Yeah, and I would say this to clients. Like they don't, they'd be like, Oh, I had a big salad. I'm like, Whoa, why are you calling it a big salad? Like nothing you, nothing you should be consuming should be described as big, big salad. And then people think like some of those big salads, man, they, and I don't like talking in calories,

but some people's big salads contain enough calories for like two days, two days. So we think that you know just because it's got leafy greens we can kind of fill up on it. It's not about filling up on your foods. It's about feeling satisfied with your foods. And so you know if you're using that word big salad or you're having salads to fill up, think about that for a second. What is your association with, if you're using that word big salad or you're having salads to fill up, think about that for a second. What is your association with food if you're looking to fill up, right? But yeah, it's amazing how much leafy greens. Will the app still be available over the summer if we don't join the group?

No. So if you've signed up for fall, if you sign up for the fall program, you'll be able to use the app in general tracking mode in between groups, whether or not you join the summer club or not. Let me say that again. So if you're currently in this program, you sign up for fall, you're gonna be able to use the app in general tracking mode,

even if you don't sign up for the summer club. Summer club is where you won't have access to AI, we won't be running the AI because it doesn't have that general tracking mode, but you still be able to track all the things that you want to track. In the group is where there are going to be our team of people answering any questions. We're going to have some guest segments. We're going to be sharing some motivation.

Obviously, that's where the community and whatnot will be. So, but yeah, just to just to just to reiterate, if you've signed up for the fall program, you'll be able to use the app in general tracking mode, regardless of whether or not you join the summer club. I have a question about poop. Okay. Mine has migrated to look a lot like when I was on your Euro for oh, like iron for being anemic. Is this normal from the leafy greens? I'm on my second program and this didn't happen until the last couple of weeks. So if you notice your changes in your bowel movements, you're also noticing changes in your body.

It's always a great idea to go do a quick check with your doctor because your bowel movements can be an indication of some health issues. It could be that you're eating more of something, could be a supplement that you've added in that you're eating more of something, could be a supplement that you've added in that you're not familiar with. It could be a variety of different things, medications that you're taking and whatnot. If you're noticing that your poops are harder, it could be that even though you're drinking the same amount of water, with the dehydration you need to drink even more water. So I would take any of the supplements or anything that you've added in

or the kinds of foods that you're eating lately as opposed to before, where also there is a difference in your digestive system where your body's actually able to get more nutrients from your foods than it was before because your digestive system is stronger with all these healthy nutrient rich foods, your body's able to process foods and get more nutrients from them.

So it could be any of those reasons. Grandson's grade eight graduation tonight were invited for supper. He has asked for pizza and carrot cake. Ah, that's a great combo. I'm thinking of taking a hard boiled egg and some raw veggies. I'll enjoy one piece of pizza and a small square of cake. His sister's high school grad is Thursday, so we'll have to plan for that as well. She wants fajitas and ice cream. I'm thinking I'll just eat the filling. Oh, I love that. My son also is having his high school graduation this week on Thursday, so I'm looking forward to that.

And we definitely don't want that to be overshadowed by food, but you do wanna feel your best, right? So maybe you can bring, I don't know if you're going out for dinner or they're bringing pizza at home, you could always bring a nice side salad to go with the pizza. And I would assume that you're probably not the only one is gonna have some leafy greens with your pizza.

But then if you also just wanna have your boiled eggs on the sly, you could totally do that. It's being prepared, right? It's being prepared. So you feel your best. I played baseball last night. Hi, Heather, let me tell you how a 40 pound weight loss challenge changes everything about how I play. Running alone has improved immensely

and moving for the ball has gotten so much easier. Huge non-scale victory. Oh, this is great. Yeah, you move different. It hits you. It hits different when you do some of the thing activities, especially if you haven't played baseball for a while, you've lost weight. Now you're coming back. It's a freaking game you haven't played baseball for a while, you've lost weight. Now you're coming back. It's a freaking game changer. Now it's like holding onto 40 pounds of potatoes and trying to run around the basis. It makes a big difference. I love hearing that.

Hi, Tana. Life has knocked me down these past few days. I've barely eaten, only taken a few bites after my weight finally dropped. Does that mean I need so little food to lose weight? Because as soon as I eat, okay, this is is like just you got to hold up a second here. This is like not where you want to go with your thought. Life... Let me read it first. Life has knocked me down these past few weeks. I've barely eaten the last three days, taking only bits of bites and my weight finally dropped. So does that mean I need so little food to lose because as soon as I eat to normal, which really is not a lot per my nutritionist, I'll gain again.

Having trouble getting past the issue. Yeah, there's an issue here, right? So first of all, if you've barely eaten for three days because you've had a lot going on, you're not losing fat when you're not eating for three days. Like it's different, right? So it's not, it's the stress, it's not that you're not eating, it's why you're not eating. So if your stress levels are so high, like whether that's emotional or just like, when it comes to like sickness,

so you could use a sickness protocol for when you're sick or when kind of like if you've been dealing with grief or something, you don't have an appetite. It's so to say like, is that like no doubt, so here's what's gonna happen. As soon as you start eating back again, chances are your weight's gonna go back up. Probably you've just lost the water weight

and also when you're very stressed like that, you can lose muscle as well. So that's not, obviously you've done diets before and you can lose weight by starving and depriving yourself. I would tend to guess that your weight hasn't moved because you literally said, life has knocked me down these past few weeks. So that is why your weight hasn't moved because you literally said, life has knocked me down these past few weeks. So that is why your weight isn't moving

because of probably everything that you're dealing with. And to associate, I haven't eaten for three days and you've lost weight. Of course, if you're weighing yourself on the scale, just the processing of foods in your system, water in your system is gonna have your weight up. So chances are you haven't actually lost any weight by not eating the last three days because your body's been in a state

of stress and it's just from not eating and not drinking water that's actually done that. And so you think that you've lost weight, but in reality you probably haven't. And even if you did, it could be timing based on what you've done before. So this is just kind of, this is a lot here because as soon as I eat to normal, which is really not a lot per my nutritious, it could be your issue could be that you're not eating enough food. If you're not eating enough food, that can be why you're not losing weight. So in one sense, you say, I must not lose,

not eating anything is why I've lost weight, but then your nutritionist is telling you you're not eating enough food. And so if you're not eating enough food and that's why you're not losing weight, then how can not eating for a couple of days cause you to lose weight? Chances are it was just the weight on the scale

from not eating and not drinking water. Having trouble getting past this issue? Yeah, like thinking, you also think I'll gain again. You think that eating good nutrient rich foods are causing you to gain weight. And that's problematic because your body's not looking to store fat. Eating good nutrient rich foods doesn't cause you to gain weight. Now, this is where I would go back to the four reasons why your weight might be slower to move. If you have some food sensitivities that you eat foods and they're causing bloating, that could be a food sensitivity issue. Right? If you're dealing with a hormonal situation, plus your stress, you're not sleeping, whatever that could be why you're not losing.

If you're dealing with a physical ailment, it could be inflammation and that's what's going on. Right? So this is where you might just be looking at these last couple of days or what you got going If you're dealing with a physical ailment, it could be inflammation and that's what's going on, right? So this is where you might just be looking at these last couple of days or what you got going on these last few weeks. You have to take a step back and look at your life and what you have going on and then reference that with all the conversations that we've had at this point. This is what the maximizing post is for. There's the 20 questions.

There's also 154 sub questions. This is where you want to look at the conversations with Dr. Beverly David. It could be the psychological part of weight loss that you're having a hard time with. So that's where you want to go with that. That's where you want to go with that. If that's where you're like, what is it physical? Is it mental? Is it behavioral? What is the issue here? But you're kind of comparing one with the other. I lost weight when I was so broken down I couldn't eat. It's not real weight loss. It's not real weight loss at the end of the day. And then you're thinking that you have to eat nothing in order to lose weight. And that's just, it's so much

bigger than that and more complicated than that. Hi, Jennifer. Had a tough week, got very sick. Had to go to the doctor and get some antibiotics. Also made your commute all week. So it was a challenge to eat when I should or even dial into the group. I kept hydrated, did the best I could to eat well on time but wasn't perfect. I tried not to stress.

Back to weights this morning. Working normally and finally can breathe and feeling better. Down one pound. So somehow it worked out. This is it. With where you're at this point, the momentum is really strong and this is where you'll say people on the weekend, oh my gosh I ate my face on the weekend and the scale is still down on Monday. And that's because your body's had time to repair, rebuild, regenerate, rejuvenate. Your metabolism is increasing and so even when you feel like you're not being perfect, the little things that you're doing add up

and make a big difference. And that's why you just don't wanna give up or pack it in because we only have four weeks left. When we have four fucking weeks left or because the summer is coming and you have more events that it will always come around. There will never be a good time to lose weight because life will always get in the way.

And so those little things that you can do can make a big difference and add up for sure. Will you give us basic guidelines for the next two months if we're not doing the lighter programs? Yeah, so it's not about getting you to buy more pro, I don't give a fuck if you sign up for again, right? Like, it's not about, like I don't, I want you to lose your weight

and then never have to give us one more cent of your money. And so we create the summer program to help people. Sense of community. We've created a really safe community, which is worth paying for. And that's the buy-in to be part of our community, right? We do have our whole team who will be there to answer any questions that you have along the way. And so don't, don't not sign up and then reach out to our social media That's that's all I asked don't not sign up because we're providing a space for you to continue to ask questions I'm gonna tell you everything, you know, I'm literally teaching you everything. I know about weight loss

Right, like I'm like here you go I want you to lose your weight never look back and never have to sign up ever again Like that's ultimately the goal. So I just want to be very clear about that. This isn't a grab for money. This is a, how can we best support our mind? I'm not saying that you're saying that, but I just want to be very clear about that. How can we best support our members? So provide that sense of community.

The team is going to be there to answer any questions. There's people who are going to work on posts and tips. There's guests who are going to be coming in and giving us their time and whatnot. Right? So it's going to be $ in and giving us their time and whatnot, right? So it's going to be $29. It's more than worth the value. But in terms of like, of course, I'm going to give you the information you need to be successful. Like I'm not like, oh, I'm going to hold back. They're going to have to pay for it. So everything that we're going to be learning over the next four weeks, that's why we're not done yet. That's why I'm being so adamant about the

fact we're not done yet. You haven't learned what you need to learn, especially if this is your first program, which I'm assuming it is. And so you want to follow through and still stick around because what you're going to learn about how to navigate the summer is going to be found in these four weeks. So that's why you want to stick around for that. At the end of the program, obviously, I not only want you to be successful, I need you to be successful. So I'm going to teach you everything you possibly can to go through the summer, continue to lose your weight or lose your weight.

So yeah, I mean, that's obviously a no brainer. That's the plan. That's the plan at the end of the day. And make sure you're super confident. Again, I'm not, it's not like I want you to sign up for the summer program, but it's there for you, which I think is pretty incredible at like $29 to have access to the team, the community, the guest experts, the motivation and whatnot,

if you feel like you need it, if you feel like you need it. Some people are like, I'm gonna take off, I'm gonna go travel Europe for the summer, whatever. I also want them to be very successful. So we're gonna make sure you also will still have access to all the information in this group as well. Right. So you'll be able to pop into this group and review, you won't be able to make comments or ask questions, but you'll still be able to pop into this group and review all the information. So it'll all be there for you. It'll all be there for

you. Which is a great question, by the way, because a lot of people have that question. do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do Summer is like a big, just a big long vacation time, right? Like you're on a big long vacation sometimes. And so people are going away enjoying vacation and still coming back having lost weight or being able to maintain their weight. And so this is what I will say about summer. This is what I will say about summer. You want to be intentional about what your plan is. So we're going to give you a plan about being intentional for, and oh, this is what I want

to say. It's the same plan, right? So whether you go on your own or you go in the summer club, maybe that's probably, that's the question you want to ask. That's the question you want to ask. Whether you go on your own or you're in the summer club, you're following the same plan. It's all about your motivation to continue or to show up

or how you want to be supported or if you have questions, right? So I think that better answers your question. It's the same plan that we're going to give you at the end, regardless of how you choose to show up and follow the plan, but there will be a plan. There will be a plan for the summer. I love hearing that whether you're going away or just the summer and navigating. Left-beat salad on my plate when I got together with my WW ladies that I've known for 20 years. Funny to hear their chatter about points. I know, I know, I

know, I know. It doesn't teach you anything. It's just counting in math and ah. Let me see if I can get a couple more questions here. What type of nut butter do I purchase? There's so many to choose from. Right, there's almond, there's cashew. I mean, peanut butter itself is just plain peanut butter. Also great, right? It's kind of like the lower tier nut in terms of nutrient value and whatnot.

But any kind of nut butter that you enjoy, I would just look for no added sugar to it. Some of them have oil and sugar. And I would just add for just kind of plain nuts, kind of ground up is the best way to it. Some of them have oil and sugar and I would just add for just kind of plain nuts kind of ground up is the best way to go. Is it okay to have the same snacks every day to keep it simple or best to shake things up? It's it's not about keeping it simple it's about having more flexibility to be like what do I feel like right now? like do I feel like a boiled egg for my snack or do I Feel like some fruit some yogurt and some fruit

Right like that's like that. I'm closing my eyes because I'm literally asking myself what I'm not really all that hungry right now I'm still drinking my coffee, which is not good. By the way, I had a whole glass of water And if you missed it literally this whole glass spilt all over my desk the second I went on live. So I'm kind of feeling dehydrated, which is why I'm craving like carbier foods. So I'm going to drink my coffee, then I'm going to drink my water, and then I'm going to think about what I want to eat. So your snacks should be, if you have the luxury of that, obviously if you're packing

snacks for lunch, you may not have the luxury of being like in the moment deciding what you want to eat. So definitely preparedness helps if you're prepared and you have your snacks packed, you're obviously going to make a better choice, even though if it's not like exactly what you want. So for that sense, yeah, whatever helps you be prepared to stay on track and follow along and make that easy for you. So yeah, you can kind of like, you can do that. But like you might want fruit and yogurt for morning and you might want vegetables and nuts and seeds and a boiled egg in the afternoon, right? So it's deeper. There's all of this is deeper than just packing your foods and following a plan. It's about being trying to be in tune to your snacks. What do I feel like trying to be in tune to your snacks

What do I feel like trying to be a little bit more into but you totally can you can totally keep it same? You don't have to switch things up with we switch things up enough with the changes that we're making to the food plan that that's enough Change that's enough change This is the first oh This is a good one. Hi, Heather. This is the first week that has made me nervous because I have a late supper. I really enjoyed two snacks because I always felt level.

I'm worried about hunger again. Okay. So first of all, it takes about. Yeah, good. Good. Good. Because you have an issue with being hungry. Hunger scares you.

You don't trust yourself. Whatever that might be. So good. I'm glad this is being brought up because again, it's more than just a food. So this is a good thing. So recognize that's a good thing. Shaking things up has gotten you a little bit deeper, going a little bit deeper in your layers, right?

To kind of like unravel some stuff. Let me see the words that you used, right? You're nervous and you're worried You're nervous and you're worried. You're probably also feeling that the last four weeks of the program. Maybe it's summer You're not trusting yourself like does that go deeper does your nervousness and worry Ness? Go deeper than just the changes. We're making this week right like think about that for a sec the changes we're making this week. Right? Like think about that for a sec.

It takes about three days to your body to adjust to any changes in your diet and your hormones and your hunger level. You have hunger hormones left in ghrelin. Takes about three days to adjust. And so it's not normal to eat six times a day. It's really not. And yes, you might have to come back and do another round with us. And yes, there's a whole rhyme and a reason to why we reset and do that basic food plan again,

because each time it works the same, if not better, just on a different level. So this is about teaching you the baby steps to get in tune to your body's actual needs, and your body doesn't need to eat six times a day. You can eat a lot of food, doesn't mean you're getting the nutrients from your foods. So the quality of foods that you're eating

are really important. So this is where if you add a protein and fat, it's going to give you more sustaining energy. So we're not just dropping the two snacks down to one. We're doubling down on protein. So we've added protein to morning. Morning, we're doubling down on that morning snack now has protein added to it. Right. Your lunch protein and fat focus at lunch, still vegetables, still all of that. And that, that, so that's more of a, that's more nutrient rich foods added into your morning.

You're going to feel more satisfied in the afternoon. And then you're also going to have protein and fat in that, which is going to feed into your satiety hormones heading into dinner. And so there, it's not like we've just taken two snacks down to one to punish you. We've bumped up the protein and fat in other areas to feed into the satiety hormones to give you more longer lasting energy. So the reason why I explain that is I want you to know that the goal is for you not to be hungrier.

The goal is not for you to get used to eating less. The goal is to understand that in bumping up your protein and fats can give you more sustaining energy. So you don't need the two afternoon snacks. You only need to one. And you need to start creating more space between your meals and snacks and getting used to that. There are some days that you might feel like you need every single meal

and snack and some days where you'll be able to pick and choose your snacks in the last couple of weeks of the program. So this is kind of the setup and the lead up to that. So just try to have faith. Remember it's going to take you a couple of days for your body to adjust and then you'll realize that it's not going to leave you feeling hunger. I'm worried about hunger again. So remember that hunger is not an immediate need for food hunger is just your body saying hey based on our energy

Reserves you might want to think about getting something to eat It's gonna take you time to find food Prepare the food eat the food process and digest the food So you want to eventually be able to trust when to eat what to eat and how much to eat? So you want to be able able to trust when to eat, what to eat, and how much to eat. So you want to be able to trust your hunger levels. And so the goal isn't to never feel hungry again. The goal is to allow yourself to feel hungry and to be okay with that. And so you might, this might be an indication that you have a bit of issues going on with

that. Of course. I mean, I don't mean like you got issues. Everybody does, which is this is sort of going to help you unravel that. So maybe write down why you're worried or why you're nervous and just kind of ask yourself what is that that I'm nervous about. Reach out, ask as many questions as you need along the way, but you're going to do great. You're going to do great.

Thanks for joining me today. I love this week. This is such a great week, honestly. Such a great week. What is this question? I've lost 23 pounds, which is two thirds of my goal, but I'm not losing any inches off my stomach. I've been walking and doing weights to the best of my ability, but nothing. My hips are the same size as

my waist. I'm 64. Is this visual fat will ever go away? Yeah. So you're going to lose it all over in layers. You're going to lose it in layers with the living method because that's fat loss versus weight loss. And you it in layers and you'll notice that you will lose in that midsection, but if you carried excess fat in that midsection That that will seem like it's taking a little bit longer for it to come off You can do like, you know ab work and stuff like that, but that at the end of the day It's really just if your body's storing fat around that midsection. This is this is fat. You can't really diet off This is lifestyle changes and this is exactly what what we're doing on here on the program. Your body doesn't

want the fat, right? So when you talk about will it ever go away, your body's looking at you like, Are you fucking kidding me right now? So your body doesn't want this fat any more than you do. It's probably just taking longer than you like for that fat to come off. You've lost 23 pounds. You probably noticed a big difference. Also, your body can shift, right? So if you can, if you measuring, like I don't, measuring is like a, it's a good tool, but also your body can shift and where you're measuring

and there's a lot of variables to that. So you absolutely, there's no reason why you can't lose fat, especially around your midsection. You wanna definitely lose fat around your midsection. So you absolutely, well, no reason why you can't lose fat, especially around your midsection. You want to definitely lose fat around your midsection. So you absolutely, well, you just got to keep showing up. You got to keep working on it. Keep working on it. You'll get there.

You'll get, yeah, belly fat is one of the slowest to go. It is, especially around that midsection because your body's stored it there feeling like it needs it. But absolutely, your body wants it gone just as much as you do. Thanks for joining me today. My God, my throat is all sore, I think think from the heat. Stay cool, stay hydrated, don't stress about the scale, it's going to be up probably no matter what you do, especially in the heat. Don't let it throw you off. Reach out, let us know if you got any questions. Again, give this tweak

a couple days. Sometimes people are nervous about it, it'll end up being your favourite just like every other tweak. I'm going to be back again tonight 7pm if you want to join me then, otherwise have a fantastic day everyone and I'll see you then. Bye.