The Livy Method Podcast - Livy Method Day 73 - Fall 2025

Episode Date: November 19, 2025

Gina Livy's Facebook Lives from The Livy Method Fall 2025 Support Group hosted on Facebook. This is a recording of the Day 73, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodfall2025.To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

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

Well, hello. Hi, everyone. It is day 73 of the program, midway through the week. We are doing a revamp week and tweak. Great conversation with Dr. Beverly, David, yesterday, if you missed it. How to get from where you are at now to where you want to go, bigger picture, obviously. And then there is the finishing the program. This is the part of the program, a couple of things are happening. One, we start stressing about the time that we have or don't have left. I don't know about you if you do this, but I think a lot of us have done this. We have an idea of how much we want to lose in a certain time frame. We put our goal weight here. We, you know, we mark down the X's and the time that we didn't lose the weight. We move that and shift that to the

next week. And then, you know, if we're not seeing what we want to see on the scale, we're feeling like, oh my goodness, there's not enough time for me to reach my goal. Remember that the program is broken down into 91 days, digestible chunks of time so that there is a start and there is an end and that you at the very least know you can follow through on that, which will reinforce the fact that you can follow through on your weight loss journey. 12 weeks is enough time to make change, but the reality is most people will have to spend more time than that trying to reach their goals. So you're not trying to fit into my little time frame or my little box. It's just that 12 weeks is enough time to actually make change. But

most people will need more time than that in order to reach the goals. And the living method is no different than any other diet that you follow. You're going to keep following it until you reach your goals. So try not to let that stress or that pressure get to you. Some people also start stressing about what's going to happen in between programs. If you're joining us again in January, we're going to make sure you're set up for success throughout the holidays. We're going to give you a plan to follow. That's why you absolutely want to stick around on the next couple of weeks

because you want to be here for the tweak that we're introducing on Sunday or personalizing the plan tweak, which is still very much following the program. It's not you're doing your own thing. But it will give you a little bit more flexibility. If you got any questions, load them up today. I'll try to get through as many as possible. I do have some questions that my,

team recorded for me. So I'm going to go through and read some of these to start. So starting with Heather, I've lost 27 pounds between two programs and not a word from anyone. So this is very timely in terms of our conversation of people's reactions to your weight loss. And I know I mentioned this earlier, but it's interesting right now because it's not really cool to comment on people's bodies or how they look. But when you are going about trying to lose weight, in such a healthy way where you are truly working hard and doing all the right things, the healthy things, it's nice when people notice, just like when you get dressed up, it's nice that people notice, when you're feeling really good, it's nice that people notice.

And, you know, with the diet industry and its evolution, things have gotten a little weird. And, you know, sometimes people say things like, oh, you've lost too much weight, you need to stop losing when obviously you still have more weight to lose. sometimes that's them saying, I love you just how you are. I don't actually need you to lose weight, so you're fine. But you're still allowed to want to change. You're still allowed to help your body release this fat that no longer serves a purpose. Sometimes they're saying that because they're a little jelly and they're like, yeah, bitch, I want you to stop losing weight because you're making me feel bad or I'm trying to lose weight and I'm frustrated. So, you know, you continuing to lose weight is kind of pissing. me off. I mean, I've, I've helped people for long enough. I've seen some really weird shit go down, you know, in friend circles, people having issues at work, you know, so it can, it can change the dynamic of your work environment with your friend's circle in relationships that you're having because you're not just losing weight. You are losing weight in a way that you are changing

who you are. You're growing. You're evolving. Maybe you have more confidence, right? Maybe you're taking up a little bit more space in the world so it can be weird we've we've seen people share that you know people say the weirdest most unsupportive things and then some people say nothing at all so let me get back to Heather's comment here of last 27 pounds between two programs and not a word from anyone I totally get it because there is this message that you shouldn't comment on people's bodies overall that's a good thing but I do wish the change was acknowledged in some way yeah right like you look fantastic you're glowing you have a amazing energy. What an awesome vibe you're putting out. Yeah, there are ways to still notice that

someone's made change, right? I think the other reason is that unlike previous methods, the weight isn't coming off in individual parts of my body, like my face so quickly as it may not be noticeable. And this is really true. So this is where you might have someone be like, like, what are you doing? Meanwhile, you've lost all this weight, but with the living method, you lose it in layers. And so other diets you lose it quite quickly in the beginning and in certain areas right you'll lose a lot in certain spots that gives you more that dramatic you've lost weight look also not the best for skin because your skin has hard time regenerating around the change that it's made so when you lose it layers it's much healthier for your skin so so for a variety of reasons people can you know

not say something or say not the best thing because they just love you the way that they are you are maybe they don't maybe they've seen you diet before and sometimes i've heard people say i didn't want to jinx you it's weird as that can be um it has everything to do with them and nothing to do with you at the end of the day and i think also you you know you can't be shy about hey you know i've i've lost like 30 pounds you notice like you know i don't i don't maybe you have you just haven't said anything you know just so you know i've gone and done i'm really proud of myself i'm feeling really great i'm feeling myself these days you know but it can be weird for sure uh i haven't followed uh most of this round other than track my weight that's okay pretty much maintaining my start weight i've signed up for january but feel like i could

start before them where do i begin okay so i mentioned this i believe on the live this morning where at this point in the program we do get a lot of people coming back so people who for whatever reason stop following couldn't follow whatever time has gone by they are still in the group they are noticing people say, I've lost 27 pounds, I've lost this, I love that. And now people are like, oh, shit, maybe this does work. Or maybe you've just haven't had an opportunity to follow because life is, you know, smacking you down or whatever it is. One, we're just happy that you're here. So we're not going to judge you where you've been. Why haven't you been following any of those things? It's just so normal for people to be following along at their own pace.

So kind of reach out. Give us a little bit more detail. So did you start at all? If you haven't started at all, I would start from day one and start following along. Go as far as you can go until the January program starts and then restart in January. I would also, if you just don't have the capacity for starting, listen to the guest expert segments. So they're all stored in the app. If you go to the guide section at the bottom, they're in the Facebook support group too. But if you go to the app at the bottom to the guides, they have the daily guides and you'll find a guest expert.

guide. Even if you just invested your time into listening to the guest experts, that's going to get you in the right mind set in the right mind frame for January. But if you do have the capacity and you want to start making change right away, I would start absolutely with day one of the app and then just follow along from there. But you can still listen to current conversations and lives and whatnot. But if you want to share your exact circumstances with us, maybe you weren't following because you had a medical issue or a health issue, you know, that might factor into sort of where you start and what you do moving forward.

If you just want to give us sort of like the details, maybe you followed for like the first four weeks. So maybe you want to do like a stabilizing week and then, you know, pick up from, you know, week four of the program. So if you share with us your individual circumstance, we can absolutely help. But I love this because, yes, there is so much time between now and the start of the January program.

We hear it from people all the time. who they started the program, they got the book or a friend shared with them. They started the program on their own and lost weight before the program even started, the live session even started. So there's still a lot of time. There's no reason why you can't start the program from day one. Pop into the group now. If you have any questions, we have a team of people here to answer you. Of course, you have the app. The AI will work to the last day of the program and after that it gets switched off. So if you do have any questions, you want to make sure you ask as many as possible over the next couple of weeks, so don't be shy about that.

All right, let me go into the group and see if there's any questions with you guys watching the line this morning. Am I in the right place? Oh, yeah, I am. There I am. All right. Okay. I have followed and down eight pounds. I'm happy with this. The non-scale victories are my main focus.

Now the weight will come off. I'm trying not to focus on the scale. Okay. So Kim wanted me to remind you all of some of the big. basics, right? I mean, at this point, we start to feel the pressure at the end of the program and we forget some of the basics or some people saying that their weight has stalled. It's not really moving. So this can be circumstantial, the time of year, for example, which is really messing with your sleep and not making adjustments on that because sleep is like, you need sleep. Sleep is really

important. Even if you can't get more sleep, you can get better quality sleep. So, you know, we had that whole sleep conversation in week three of the program. Sometimes we're like, okay, we're doing all the things and then life gets in the way. And then we're kind of doing some of the things, which is great. But if you really want to see that scale move, you've kind of got to double down on the things that you need to do. And if sleep is one of them, maybe you were really great of not going on your phone for a while or, you know, you were trying to get to bed at a decent time and not stay up too late. And now you're back to staying up later. Even with a time change, that can really mess you up.

So checking your sleep. Where are you up your sleep? That's like the foundation of change. You need sleep. water is a big one. You know, with a, with a colder weather, we tend not to drink as much water and people tend to drop the ball on water and you need water. You need to be hydrated when it comes to fat loss. Really important. So rechecking the amount. Sometimes you need more water in the winter because if you, if you're like me, I turn my fireplaces on. I like it a little warmer. That is very

dehydrating. We're spending a lot of time indoors as opposed to outdoors. And we can end up needing more water because of that. You think in the summertime, you're sweating and it's hot, so you need more. In the wintertime, you can need more because it's very dehydrating. Making your food choices, nutrient rich, where maybe you were making more of an effort when putting your veg snack together. You know, maybe you were adding, you know, some extra proteins or dips or whatever, and now you're just like quick grab go. Maybe this is a busy time a year for you. So you're kind of eating more on the go, not being as mindful with those four sets of mindful eating questions. That's really important too. We've just been asking those for so long.

It's like, yeah, do I have to keep asking? You want to keep asking so that you are so in tune that you know exactly when if you take one more bite, you've had too much. And again, really understanding eat enough. It's not it, it's not feeling full or satisfied in the moment. That's really important. So checking that. It's feeling like you've had enough in the moment where you're still a little hungry, right? You've eaten to about 80% of your satisfaction so that when you check in, 10 or 50 minutes later, that is when you are feeling satisfied. So if you keep noticing you eat to feel satisfied and then you feel like you ate too much, right? That's where you really got to dig into those four sets of mindful eating questions. Um, what else, what else? What else? Uh, moving your

body. That's a big one. It's a lot colder now. We're maybe not as active. It's, you know, it's incredible when you're in Spain. Everyone is still outside. They're like, everyone's still eating outside. It's five degrees today in Spain. And everyone's still. walking and eating outside. We were saying, if it's five degrees in Toronto or in New Marker I live, hell no, no one is eating outside. Everyone is inside. So we tend to be just less active. Maybe in the summer you liked gardening. You know, you're just out and about more often. You were playing sports in the summer into the fall as opposed to now. Maybe you're not being as active as you normally would. So all of these things, not transitioning your foods. So this is

another one if you are still following a summer diet where you are forcing yourself to eat salads every day. And I'm not talking leafy greens because you can saute leafy greens. You can add them to soups and stews and whatnot. You can obviously still have a salad. But if you're forcing yourself to eat the bag salad and a can of tuna every day and you're not loading that up with veggies or you're not adding in, you know, food that gives you a little more oomph, like squashes, sweet potatoes, those types of things. I know we're going higher protein for lunch this week. You want to skip the things like, you know, uh, rice is and whatnot. But you can add some quinoa in there. You can do some squash or some sweet potato in there. Lunch is the place where you want to add that in. Um, so really

making an effort to make your food choices like as nutrient rich and really transition with the seasons. Um, that's really important. Um, not maximizing your snacks, right? Just going for fruit at lunch at food at dinner at the afternoon snacks. So you really want to, if you are having fruit, combine that with a protein and fat now. really giving some thought to those snacks. Are you just mindlessly slapping nut butter on everything, right? Like nut butter on all your fruits, all your snacks, and then getting an extra spoonful.

Are there bites of bits? I saw a great post, Kelly Sweeney, one of our members. I hate to post anything with calories, but it was a woman who I think she's a dietitian and she was showing like, oh, I'll just have a little bite of this. I'll just have a little bite of that. I'll just have some of this and I'll have some of that. So these little tiny extra things that we don't really think about, especially if it comes to processed foods or high sugar stuff, we may think, oh, I said a little bit of this, a little bit of that, extra bite of this, extra bite of that can really add up that kind of mindless eating. If you are just eating whole nutrient-rich foods, you know, how much you eat isn't really an issue. If you're taking a little extra bite of broccoli, an extra bite of steak, like that's not really the thing. But if you have kids and you're having a few fish crackers,

here or there, right? An extra scoop of this, an extra bit of that. That stuff can really add up and make a difference. So sometimes just those types of things when you're, when you're so far into it, this is where you have to be like, okay, what's going on? What was I doing before that I felt like the scale, moving the scale was coming easier to me versus what am I doing now? Or what's feeling like a fight? So that's sort of like if you're forced yourself to eat a salad every and really want a soup or a stew or a chili. So, I mean, that's actually warmer, right? And you're not, you're eating to feel like you've had enough,

but you're not really being satisfied on your sleep routine, right? It gets so dark, so early, but you're still consistently staying up to 11, which used to be your, used to be, I don't know, whatever the time changes. You know what I'm saying. You didn't adjust with the time change, and that can mess you up, right? So little things like that. make a big difference um do too too the biscuits yeah that the the are you talking about the biscuits that we made with that's kelly actually i was just talking about you in that post that you posted about

the calories um alice steinberg sharing those that biscuit recipe with the eggs with a little bit of almond flour i would use less coconut flour if i were you because i found like i added it a little bit too much those are so easy to make and brilliant she's going to be joining us again in the winter program. She's our new resident dietitian I like to call her. So she can be sharing a lot more recipes. She can be actually creating recipes specifically for us in the next program. She's going to be back sharing a ton of recipes. But if you missed it last week, I highly suggest you check that one out. Each one of those was like over 16 grams of protein, which it makes perfect for the program. I think the language around weight loss is so important. I do too. I do too. The whole

program, I'm very mindful not to buy into diet dialogue. I think the language you use for everything is really important, especially when you are speaking to yourself and when you are speaking about yourself to other people. Like, for example, when they say, oh, I hope you're not trying to lose any more weight, you look fine the way you are. And if you're like, oh, yeah, I ain't know, I'd be like, fuck that bitch. I'm like, well, thank you for noticing, but I still feel like I've got more to I feel fantastic. I've never felt better in my life. I am really proud of the changes that I've made in my life. So I'm going for more. High five, right? That's really important. The way you're speaking about yourself to other people because you're always listening because we're also manifesting. We are focusing on something. We're reaching a goal and it's important that we believe that we're going to be able to reach that goal. And sometimes the stuff that people say to us. And that's one of the things that we talk to Dr. Beverly David about. yesterday. Anyway, back to what you were saying. Where was it? I want to read the rest of that. Where was that? People around you may think words like scrawny and skinny are positive comments. My husband

last night when really words like slimmer and fit connect more positive language around healthy weight loss. Yeah, you know, this even trips me up a little bit because the proper term for carrying extra weight would be, well, one, if your extra weights causing health issues would be obese, but that's not really a great word. Another is, as we learn from Sean Wharton, you can just simply be living in a larger body or larger than what people perceive as average, for example. Same thing, I have a hard time.

I wouldn't describe myself as skinny or living in a thinner body or smaller body. So, you know, it's a weird space right now. For sure. We're all just living in our bodies and we all look a little different. that's definitely much easier for sure um i like your ass looks nice in those jeans i think that's a good one because it doesn't matter what size your ass is your ass looks good in your jeans i think

that's a great compliment that's a compliment i think we always like to hear wow that dress looks amazing on you also not referring to the size of your body or weight that you've lost or you look fantastic in that dress right i think comments like that actually don't relate to what size you are and just or more of a general compliment. But yeah, and then it's all about our interpretation of what the compliment is, right? So if your husband's a little old school, he's constantly heard about you wanting it to be on a diet, he might think skinny is like a huge compliment to you, right? Wow, you look really skinny. What he means is like he can see a change, right? So it's hard and this is I think what people might mean well, but they might not

have the new vocabulary because it's changing all the time. Right? Same thing with like GLP ones, weight loss medications, like, you know, it's changing so quickly. If you're not keeping up and that's not your language that like a lot of women we speak in dieting is our language. It's our hobby. It's been a lot of us very consuming in our lives and there's a certain language there. So they might not be familiar with that language, you know. That's such a great point. You guys are talking about walking pad. So I have a walking pad on my Amazon page. If you want to go check that out, it's a good one. I believe we also bought it on a Black Friday or on sale. Tony is like a research, he researches everything before we

spend our money on it. Um, when we got to research it and two, we always love getting a good deal on something. Um, so I, the one that I got tends to go on sale on Black Friday. So if you want to go to my Amazon page and see the walking pad, I love it. Uh, it's, it's especially great for indoors. It's not necessarily for runners. If you're a runner, you might need something a little bit like my younger, um, my younger daughter, one of my daughters. Um, one of my daughters, she runs on it but she's also very small like she's shorter and her strides are a little shorter than what mine would be but um we also got the same one i think for you've got the same walking pad for your mom too right we've got it for tony's mom too it's great little handle on it i like it um

do too i get that don't lose much more comment all the time it feels like my weight loss is a threat to them somehow it's weird it can be it can be don't lose any more weight means they think that you, they love you the way you are. They don't need you to change. And they think because you've lost weight, you have got to be starving yourself or depriving yourself or doing something crazy wackadoodle, right? Like that's the perception. Because it's fascinating for the amounts of money that is spent on the diet industry, when you actually lose your weight, people do not believe that you've done it in a healthy way. That's because it's hard to lose weight in a healthy way. Because of the chaos. This is why you need a structure and a system.

for weight loss. And this is why people can lose a lot of weight. Some people can lose a lot of weight on the living method because of the method and the structure to it. So people do not believe that you have lost weight in a healthy way because they do not believe that that is actually possible. And so sometimes they come from that. I love you the way that you are. You've lost weight. Please do, you do not need to continue to starve and deprive yourself. But that's not the point. So that's where that's not how you did it. That's not the case. Sorry. So this is where you say, thank you. I've done it in a really healthy way. I am really proud of the lifestyle changes that I've made. You know, I'm going to go. I'm going to, I feel like I can still lose more. I feel fantastic,

but I also feel like I can help my body release this fat that no longer serves a purpose for me anymore. Or I am striving to feel my healthiest. It's not about a number. It's about a feeling and I'm feeling fantastic and I want to keep that going. And then yes, there is that yeah, bitch. Can you really stop losing weight because it's pissing me off because you're obviously doing what you need to do. I am not doing what I need to do. So it's bringing up feels in me that are uncomfortable. And so it would rather than me deal with my shits, it would be easier for you to stop losing weight or stop making change. So I don't have to fucking look at that every day. That's a reality. That's a reality. I've worked like when I said I've, so I once worked with a woman

who struggled with her weight and she worked at an office and she started following the program and of course we know what she's eating and she's eating really healthy and she feels fantastic and she ended up losing quite a bit of weight and it was over more than 60 pounds and she had a co-worker that was so pissed off at her she actually tried to get her fired she would go to the woman's boss and say she has an eating disorder or she's like all this shit about her because she was so upset. She thought it was so unfair that she had to come into work every day and watch her eat healthy foods and lose all this weight. I kid you not. It was craziness. That's how crazy it got. And then we think about reasons why we don't follow through. Sometimes it's because we're making

other people feel uncomfortable, which is unnerving for us. And so then we don't feel, we feel like sometimes it losing this weight brings a certain attention that we're not used to or it changes dynamics and doesn't necessarily make things easier for us that we thought actually it makes things a little bit harder for us but again this is just you being challenged it's just you being challenged right so you can change and evolve and achieve the goals that you want to achieve so spelt is my new favorite word that's spelt's a good word spelt's a good word is there such a thing as a warm salad because a cold salad is so, and I feel like, I love a good warm salad. So one of my favorite warm salads is spinach.

And then I do something. I usually, I've been known to put some rice on there, like heat up some rice. It's a little bit of rice or some quinoa. Sauteed mushrooms. So sauteed mushrooms with some butter and some garlic and then have like, so you get the greens and all the greens. I still would put cucumbers in that. Probably still put tomatoes in it. So I still, it's not like I'm already.

you could add sauteed vegetables on top of the greens that can be really good too um but i love a good warm mushroom salad so saute um heating up some rice sauteing a little bit of mushrooms on there adding some cheese on top i find just that and then then you add that little bit of warmth with that i love um this old um when i used to make this a lot that poppy seed dressing that you can get ren's not the low fat one because that's not it's too guloppy um the regular fat rene's poppy seed dressing add that on top oh It was so good. So, yeah, I love it. I love a good warm salad.

I love a good warm salad. Yeah, I love it when hubby says, I love your ass in those jeans. Rather than those jeans make your ass look great. The focus is on my ass, not the jeans. The jeans look good on the rack in the store. Yeah, right? Exactly. Exactly.

So words make all the difference, my goodness. Do you need to have a bar when you hold the walking pad? So we need to have a bar you hold in the walking pad. I personally found the walking pad to leave a little. It takes a minute for you to kind of, it's because it's not a big walking space. And I think depending where you put it, maybe at the time also I was dealing with a lot of vertigo.

I think going through menopause, my vertigo was pretty bad when I got my walking pad. So I found, but with the walking pad, you can flip the arms up or down. So you don't actually have to have the arms. If you don't want the arms, you don't have to have the arms there.

but it's not the biggest space. It's unlike a big treadmill. It's like half the amount of space. And so I find that can, it's good to have something that you can kind of hold on to a little bit there. How do I find your page on Amazon? I'm interested in the walking pad you recommended.

I can't see the file. So what I'll do is I'll get my team actually to add the link. I think if you go to, if you go to Amazon, you search up my name, Gina Libby, then my page should pop up. But I will get the team to, if you want to after we're done because i know they're listening right now i'm not sure who's listening but someone is listening um they can link my my page to that to the um my amazon page here

if we're on the road to need fast food i always stop at wendies and have their taco salad great option instead of all the burgers yeah a lot of the chains have like great option sometimes you know sometimes people think about also like that's great because it's already pre-made but but usually if you go to your grocery store too and that front sections. They'll have cut up like egg, like boiled eggs, cut up vegetables. They usually have sort of little, you know, things pre-made that you can grab and go quite quickly too. Because everyone thinks, oh, I got to, you know, go through a dry. I only have drive-through options when they forget about the grocery store can be really convenient in terms of popping in. Usually quick parking,

right, run in, grab your stuff. They have a little scan and go, you know, sections. You don't have to wait in big lines anymore. That can also be really convenient. But there's definitely ways. And then also, you know, You can also ask for things at the fast food, too. Like, this is something that a lot of people don't realize. Like, you can ask for, like, if you get an egg sandwich, you can just add for just the eggs and the sausage or whatever. If you want to skip the bread and not be tempted by it, if you want to get the taco salad and leave the taco-y bits out of it,

you can do that. So sometimes we don't think that we can customize our fast food when the reality is you actually can, if you ask for sure. Did you say low-fat dressing is gloppy or regular? I mean that. So Renee's, so the Renee's brand is just a brand that you can usually find in the, in the grocery store in the produce section is where they normally have it. You need to keep it in the fridge.

So it's one that's, you should always buy your dressing. It's the one that you can keep in the fridge as opposed to the ones that are on the shelves. Ideally, those are better. But Renais has a great line, but they have this regular poppy seed dressing. They're low fats or no fat or whatever it is. I find it's just, it doesn't, it's like, it's just, a consistency that I don't like. It's gloppy. It's like, it's not, like, it's chunky and it's not the same thing. It's not the same thing. That's just me personally. Have you liked the low fat

dressing, you can go for it. Just for me, I'm not a fan. What is the difference between back on track and what I'm going to be eating after the program ends January? The only difference is the second snack. So, yeah, there's a lot. That's, no, that's not it. You'll find a lot with the program. It's intentional so the back on track is really just to be used so back on track is really bigger picture thinking like you really shouldn't need back on track because right now you're following the program and you should be really intent on following the program and minimize any indulgences right you can't be indulging and then bitching about the scale not moving so let's get real about that so you ideally you're not using back on track at all because you're following the program if you're

especially if you're putting the pressure on yourself to see that scale move so back on track isn't like get out of jail free. It isn't like, oh, indulge, so you can just use back on track and everything is fine. Every time you indulge, it absolutely sets you back. So I want to be very clear on that. But bigger picture is you want to follow the program as it's designed, lose your weight. Then when you're done losing your weight, you want to, ideally, I'm going to suggest do a round of the maintenance program, at least one round of the maintenance for you. You work so hard to lose your weight. There's a whole, maintenance is a whole other ballgame. And it's actually based on science and the pillars that Ruth Kane based her research on when it came to studying people who are successful

at actually maintaining a sustaining their way. And then there's living your life. And so back on track, if you have spent any time with us, becomes really familiar. And the body loves routine. And so it really helps the body after any kind of chaos and indulgences, kind of calm down from those indulgences. Now, can you just do back on track and see the scale move? Yes. It's going to take you a lot longer. It's way better than haphazard dieting, which is just chaotic because there's a there's a routine there. But the tweaks each week are designed to keep things progressing a lot quicker. So what you're going to do in between groups is not back on track at all. It's personalizing the plan. Ideally, if you just don't have that, now there's capacity. If the holidays

are going to be chaotic for you, you do not have the capacity to be as in tune or as mindful as I'm going to suggest during the last two weeks of the program, which is still very much about getting the scale move, you could follow the basic food plan if you want, but I would go following it looking to maintain as opposed to following it in order to lose, right? Because if you're following in order to lose, you have to be super intentional about that and maximizing doing all the things, just like you do at the beginning of every program. And so you can do that. But I'm going to suggest that you personalize the plan. So personalize the plan is checking in. So it's doing all the things. It's checking in at every single meal and snack time and spending the time to assess if

you're actually hungry and need to eat. And if so, what's the best option available to you based on the guidelines? So you still want to go high protein focused at breakfast. Still want to ask the four sets of mindful eating questions. You want to be super into those portions because you're looking to continue to lose, right? Or you could eat. So you're not really sure if you're really all that hungry. You're a little hungry. So you're going to have a few token bites, stimulate your digestive system. Again, being mindful of those food choices. The others should eat. So this is where you should eat something if you're going to run the risk of going any longer than three and a half, four hours. Sorry, four and a half, five hours. We kind of extend that time a

little bit now because your, you know, your digestive system becomes more efficient. We want to get a bit of more of a break. So if you're not, if you're going to go longer than four and a half, five hours, you definitely should eat something in which then you're going to have a small token amount. So that is, that is still. And I think at this point, people don't understand the amounts of work that you are doing to be proactive or at least you should be doing to be proactive about getting and keeping that scale moving as opposed to the diets where you're doing is just counting calories that's literally all you're doing so you're going to check in at every single meal and snack time assess your situation check in at breakfast first snack lunch first afternoon snack second afternoon snack and dinner and then assess your situation

of course maximizing on top of that but but um yeah so it's that is let me let me see what you're let me see your question what was your question um do do do do do do did i answer of that oh i can't i can't even find it now do so yeah so it's it's not the same as back on track and that's not just the difference i it's it's nuanced it's maximizing it's being mindful it's all the things that you're doing as opposed to just kind of doing the surface work of you know eating all your meals and snacks so i can't find that so hopefully that answers your question anyway what i would um where do i ask a question after the live stream oh so on so you can so if you're new to the program or just joining us for whatever reason so we don't answer written responses on the live stream

because the lives are not mandatory um what you want to do is go into the facebook support you can use the app and use the a i feature at the bottom or you want to go into the group and at the post uh one of the posts that's in the featured section pinned there at the top the check-in video that's the best place to ask any questions that you have or on any of our written posts you can also ask questions over there. Stick around. Stick around, right? First of all, if you are new or just coming back, make sure you let us know where you're at. Sometimes what happens is people come in, they start nitpicking the program. They have questions, but you can tell they haven't been following along, which, you know, we're not judging you, but just be straight up and

tell us where you're coming from or, you know, where you're at, because we would truly love to help you. Totally love to help you. A lot of time between now and the end of the programs. You want to follow through on the tweak this week is the setup and the layout. Really understanding how it feels differently when you are prioritizing that protein. That's really important because that will feed into your hunger levels and not just when, but what to eat next week when we personally like the plan. And of course, pop into the Facebook support group on Sunday.

Read over those guidelines. Let us know if you have any questions. Here's what I got to say about that. And Kim and I will talk about this during the tweak next week because I'm not going live tomorrow or Friday. So just a heads up on that because I'm going to be at a conference all day tomorrow so I won't be able to go live. If you read those guidelines on Sunday and your takeaway is that you are doing your own thing or you think you're going to fuck up because of this tweak, you're getting it all wrong. You're getting it all wrong. The tweak next week is doing all of the structure and all of the guidelines in it. So it is very much the opposite of you doing your own thing. Sometimes people internalize out, well, I'm going to fail because it's it's up to me and that's not the case at all. Sometimes people are afraid. to actually dig into that mindfulness to actually be in tune. So they just insist on following the basic food plan.

And that's not ideal either. So it is meant to bring up the thoughts and the feels. It is also meant to be super effective. Also meant to be the tweak that you're going to use in between groups as well, ideally. Although if you don't have the capacity, we'll talk about other options as well. So that's it. Thanks for joining me this week. Hopefully this connection was working.

Sometimes it's a bit of a crop shoot whenever I'm away. but thank you for joining me today. Remember if you do have any questions that I didn't answer, just pop them over on the question of the day post. The team will answer them over there. If you have not done it yet, I highly suggest you check out the conversation from Dr. Beverly David yesterday. It was a good one. How a great rest of your day, everyone, and I'll see you later. Bye.