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

Episode Date: July 2, 2025

Gina Livy's Facebook Lives from The Livy Method Spring 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/livymethodspring2025In this episode, Gina breaks down what it really means to get Back On Track—it’s not about a few extra bites here or there but a powerful tool for when life has completely derailed your routine. She gets real about the mental game of feeling behind and why reflecting without judgment can be the key to turning things around. Summer cravings? Gina explains how the heat, dehydration, and emotional triggers can mess with your hunger—and how to navigate it. If you’ve noticed old habits creeping back in, this is your reminder that those moments aren’t failures—they’re your real work. Gina also digs into why your life should support your wellness goals, not fight against them, and how maintaining your weight this summer is actually a huge win. Plus, a pep talk for anyone travelling, reminding you that living your life doesn’t mean losing progress—you just have to show up like the future you would.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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and prices that are actually affordable. Happy travel start at selloffvacations.com. Well, hello and good morning. It is day 73 of the program. Hope everyone had a great Canada day, great long weekend, or you're enjoying the summer if you are on holiday, which so many of you seem to be. I was just in the group. Oh, well, I'm in the group. I'm in the group going live. Reading comments. I'm actually, I'm not

at home today. I'm down in the city with my friend, Sonia's birthday yesterday, also on Canada Day. So we are down here. And so I'm coming to you live from the hotel. So hello, hi, how are you doing? Just reading some of the comments on the back on track post. Remember that's what it's there for. So it's great timing that it's after the longish weekend. I know those of you in the US have a holiday.

We're like all over the world at this point. So at some point you are bound to find yourself partaking in celebratory days, weekends, holidays, vacays, all of that. And that's what Back on Track is for. From the very beginning. I've been talking about how it's not just losing your weight. It's losing your weight in a way you're going to be able to maintain and sustain. I actually just, I'm going to share it. If you follow me over on Instagram,

and sustain, I actually just, I'm gonna share it. If you follow me over on Instagram, I follow a girl who is into science and obesity medicine and talking about how it takes two years for your set point to adjust. This is a big conversation that we have over in the maintenance program. We're constantly talking about being able to maintain and sustain your weight.

And then like a whole year after, it's not just giving your body the time to adjust to your weight after you've lost it physically, but it's also triggers like do your first summer, maintaining your weight, your first birthday, whatever it is holidays, because there's so many triggers throughout our year or so many vacays or celebratory days or grief days even where food is such a big part of our lives. So it's learning how to navigate enjoying all the yummy bites of bits that come with life while you are maintaining and sustaining your weight.

So back on track is like your reset button. If you ever find yourself indulging to the point that you feel really, really, really off, I highly stress. It's not for fluctuations on the scale. It's not for a few bites of bits, skip meals and snacks here or there, you know, or having some chippies. It's for when you really do a number on yourself and you're going to know when you need it because you're going to feel like you need it.

So don't be shy about using it, but you do want to minimize obviously the amount of time that you are spending back on track, because you can really go two steps forward, two steps back, two steps forward, two steps back. It'll help you get back to feeling your best and back to being able to think so, being able to focus on obviously losing weight. But while you are trying to lose weight,

absolutely want to minimize any indulgences. I just want to make that very clear. So back on track is really more for those times where you really need it. Moving forward. It's always best to do a day or two of back on track and then get back to following the program. So let's say you implemented a couple of days of back on track starting today, because you had like an indulgent weekend, a couple of days,

and then you wanna get back to following the revamped week. So you don't wanna just use it ongoing. Well, like I said, it's more for once you've lost your weight and maintaining your weight, but you can basically use it at any point. Good morning, good morning, good morning. Hi, Helen, had a great weekend.

Nothing but a bit of rum last night. Not a lot of movement. But we are busy rehearsing. I love that for you. My comments don't seem to be popping up for some reason. I don't know why. I love a good technical issue. Or maybe we were just not. There's not a lot of us this morning.

I don't think there's a lot of us here this morning. I think a lot of people probably enjoying the Canada Day yesterday. Sonja and I might have drank 47,000 margaritas, I think. Feeling it a little bit today. For sure. We went on a little Palapa boat ride in the city. So we saw the fireworks over the water last night. So they have the, it was more like a raft. It was more like a raft, a floating dock. It was more like a light a raft it was more like a raft a floating dock it was more like a floating but we went on it which was super fun I'm feeling it a bit I'm morning I'm behind and feeling a bit bummed about that so yeah it is what it is right so I've been reading a lot of comments I think it's because the program's coming to an end people are

reflecting on where they're at what what they did, what their intention was when you signed up, right? So you sign up for a 91 day program, maybe life got in the way. So the first thing I would do just because you're feeling ways and feeling bummed about that, like honor that like, okay, like I don't, I'm, you know, upset that I'm behind or I didn't, I didn't show up in the way that I would have liked to have shown up for myself. And so why didn't I? So that's where I would start with that.

It's not even about what do I do. It's like, why didn't I show up? And it could be circumstantial. It could be situational. It could be something happened with work, something happened in your personal life, something happened that just prevented you from being able to show up. So this is where you want to be like, okay, I'm not happy with the fact that I'm here. Why am I here?

And if it's just your motivation, like you just didn't follow through, maybe this is where you want to reflect on why didn't I, why wasn't I motivated? That comes down to your why. Your why is why you're gonna show up every day, do all the things. Maybe you got, you couldn't follow because it was something beyond your control and you're just like, maybe you're the kind of person

who puts everything and everyone first and so you feel like here you are again, this was important to you and you let other things get in the way. So I mean, I'm not where I wanna be in life. I feel like I'm a little behind in life, but I'm also, it's perfect. I'm exactly where I'm supposed to be.

So you are here today, and you're supposed to be exactly where you're at, but I get the feels, right? Like you wanted more for yourself, and so this is where you wanna make a plan moving forward. There's still a lot of time. For example, we do have our fall program coming, but there's a lot of time between now and that fall program.

I don't know how many weeks, six, five weeks, seven, eight, I think like nine weeks. There's nine weeks left between where we're at today and the next program. That's still a lot of time to make a big difference. And I guess it's great to keep up with where we're at today and the next program. That's still a lot of time to make a big difference. And I guess it's great to keep up with where we're at in the program, but it's all about you and your journey at the end of the day. Reach out, reach out and let us know where you're at.

And if you got any questions, we can help you figure out. We also have a lot of people who will show up now who didn't follow. Like maybe you started and then you did for whatever reason you decided not to follow. This is where people start showing results. We get a lot of people coming back at this time. If you are someone who wasn't following along and you're now here again, reach out. We have a great team of people here who will help you figure out where you're at and what you need to do and how to make the most of the information.

You will have access to all this information in this Facebook support group for as long as you need. So that doesn't go anywhere. Come into the program. We we turn off commenting and you can't ask questions. The team's not working here anymore. We're going to be over in the summer club. So if you want to work on your goals throughout the summer and have a place where you can continue to ask questions, I would highly suggest you join us over in the summer club. You want more information on that, you can go check it out on our website.

Not sure why I was having candy craving yesterday, but didn't want to undo all the work that has gone up until now. So really stayed out of the kitchen till bedtime. So it could be the heat if you if the weather's been a little warm, if you're dehydrated, remember when you're dehydrated, you tend to crave carbs and sugar, could be triggers, could be like, you know, the sun shining. It's summer, it could be that's what you associate with ice cream or whatever that might be. Also, when it comes to being really hot, that will have the scale up. But also don't forget about drinking your water. It gets to a point where it's hard to drink enough because it's

just that hot out. So this is where you might want to put some salt, salt on your food. If you're not doing that, add some electrolytes to your water. that'll help you stay hydrated as well. But also with where we're at in the summer, this is where your body naturally is going to want more fruit, you decrease any of the heavier carbs and increase your fruit intake. When it's hot, your body doesn't want to work really hard to process and digest your foods, just like in the winter time it works harder to create that heat. That's why you crave those heavier, heartier foods. In the summertime, it's actually the opposite. Your body, when it's hot like that,

wants high water content foods, foods that break down into glycogen, give you energy sooner rather than later, and fruits take about a half an hour. So try, rather than obviously not going for sweet sweets, you know that's not what you want, try bumping up your fruit over the next couple days. You might find that that helps. I find spring and the start of summer tough.

Too many distractions. Got to focus and finish strong. Yeah. So but it's remember it's yes, it's about trying to lose as much weight as possible, but it's learning to navigate. It's going to summer's going to come around again. Same distractions are going to come around again. Right now.

You're trying to lose weight. Next time you'll be working on maintaining your weight. Right? So, so it's what you're learning about how to navigate, like being able to just maintain your weight at this point, if you're really busy and you have a lot going on, a lot of distractions that in itself is amazing. Like, yes, you saw that for weight loss program, but learning to be able to make choices and being able to maintain your weight that that in itself is still there's a lot of purpose behind that, right? Where's my comments? Feeling tired this morning, but really need to regain my focus.

Last few weeks have been a struggle to not revert back to old habits. I can't seem to get past it. Too good most days, but sometimes evening snacks weasel their way back in. Okay, so this is really where you want to be at this point in the program. Why am I having a hard time with snacks? Is it triggers the time of year? Is it my association with food? Have I changed my routine?

What is, why am I going for these foods? Are they bringing me peace? Are they bringing me joy? That's where you've got to, that's where that learning is, right? And so I love that this is the work for you. Last few weeks have been a struggle to not revert to old habits. I can't seem to get past it.

That's because you have to go through it. So you have to figure out why, because chances are this is always happens this time of year with whatever you've got going on. So this is for you to be like, okay, what is going on? What's why, and so what's hard about it too? Is it that you're craving? So cravings are always just your body

trying to communicate its needs. So what's going on? Why am I craving this? Am I dehydrated? Is it like, am I being triggered? Like if it's salt, you may just need more salt in your diet so your body can retain that water. So if it's craving based, why?

Or is it trigger based? Is it, you say habits. And so this is where you might wanna take a look and say, okay, well, my past habits, as much as those are comfortable for me, and that's my norm, they're not serving me. So your habits sustain the life that you were living and the body that you were living in. And so if you want to make changes to your life and to the body that

you're living in, you have to make changes to your habits. And so it can be very difficult to fall back into old habits, but the fallback is like the setup, right? And so it's good to fall back every now and then to know what you don't want. And so if you're falling back into your old habits, how's that working for you? And sometimes it's that realization like, oh, I keep doing this. It keeps me stuck. And then I keep feeling like this. So I know that's not what I want. So what do I need to do to feel how I want to feel to get what I want to do what I want to do with it? So that bit, that's the work, right? So many people think it's like the food.

The food is the work that the food is not the work. The food is like the foundation. And obviously what you eat is important, but that's usually not the work for people. So I love that you're going through this because you work through this. This is going to be, this is going to be, this is going to, this is going to play a huge role when it comes to being able to maintain and sustain your weight.

So that's the work for you. That's the work for you. Hi, Christy, it's a beautiful day. Here, I'm just sitting like a zombie in the garden. I'm so burned out from my four-night rotation this week. Honestly, I'm seriously considering a career change. I'm not sure my body can handle this job. My self-care game is 100% not enough.

Yeah. this job, my self-care game is 100% not enough. Yeah. So for many people, I was just saying, the way you're living your life, you are a direct result. How you look, how you feel, all of that. So this is where you might be like, okay, so my job doesn't allow me to take care of myself. My job doesn't allow time for me to fuel my body. My job is messing with my sleep. My lack of sleep is messing with my health. And this is like, especially for women, um, heart disease and heart attacks are like the number one, there's the, the number one thing that takes us out. And a lot of times it's due to our stress and taking care of other people.

So this is where this is so much more than losing weight. This is really about understanding what works for you and what doesn't work for you and taking a hard look at your life and being like, OK, what's the path for me forward? Like, listen and trust me, I know we got a pair of bills at the end of the day and it's a lot easier said than done, but also change is possible. And so this is an opportunity where you're saying maybe you don't quit your job today, but maybe you start looking for other things. Maybe you start thinking about what you would like to do, what you would like your life to look like or what you want for yourself. And so this this program helps you put you in tune with when to eat, what to eat, how much to eat, but also everything across the board in terms of what works for you and what doesn't.

Situations, friendships, relationships, your job. And again, I know it's not so easy to be like, you know, I can just quit my job. Obviously that's not possible for a lot of people, but keeping your job, for example, can you create more space for yourself? Can you make time to eat? Can you make time, can you say no to certain things? That's one of the things that I'm learning now too, is I'm like, I do so much and it's like,

I don't know that it's helping anybody because I'm like more, more, more, more, more, more, and you know, I don't, no needs more at the end of the day. And so it's not an easy thing to do. Now could be that if you got another job, you would just do the exact same thing. It could be that you're just gonna throw yourself into whatever job you sacrifice time for yourself

or doesn't matter the job or where you're at, it's you making space for yourself, right? So I feel you on this, I feel you on this. I like change, even though change is very difficult. Sometimes, you know, I'm like one of those people that I need to get hit over the head with something a few times before I finally get the message that maybe this isn't working for me.

Good morning. This is the first live I've made the first time in this program. Hi Miranda, down 27 pounds on vacation this week at the trailer. Food has been okay, but I have some days of having drinks. I'm giving myself some grace, drinking the water and moving my body and loving the program. And then this is it. So 27 pounds down, you know you can lose weight.

So chat, you can do that. This might just be a moment where you're working on maintaining and sustaining your weight. And you can still go through the motions of following the program, doing the tweaks and all of that and still be able to like, you can still lose weight and still have a few indulgences here and there. That's why back on track, I'm stressing is not for like a few bites of bits. It's for when like you really go off the rails and you just be like, Oh my goodness, I like got to get back to like, I got to get back, back to sleeping, back to moving back to like eating a salad.

You're going to know what you're going to know when you need it. But that's where we're going to start talking about this with the next couple of weeks. You definitely want to stick around for next week. We still have a new tweak. We're going to introduce for the last two weeks. For those of you still looking to lose, that's still the focus right to the very last day. And then for anyone who's ready for maintenance, we're also going to talk about maintenance, which is a relevant conversation for everybody because you're going to want to understand

what maintenance is all about at the end of the day. But we're going to talk next steps for the summer. Some people are going to be like, listen, I want to keep the momentum going. I want to continue to focus on moving the dial on the scale. And other people are like, I'm going to enjoy my summer and I'm going to work on maintaining and sustaining my weight. And then, and some people are going to have all the intentions, maybe losing and then decide the summer is too short, that they're just going to work on maintaining and sustaining.

So there's no like right or wrong way. And it's like your your weight is going to be there for you. And it's going to take as long as it's going to take. So if you want to just take the summer off and just enjoy the summer and all the yummy bites of bits and maintain and sustain your weight, that is huge value. So that is reinforcing that set point. So the longer you stay at a plateau, kind of like take like maintaining your weights, like a self induced plateau. And so what happens is you give your body time to adjust to that plateau. It's adjusting to that new weight.

So there's like a lot, like there's, if you just did that, that would be amazing because then when you're ready to focus back on losing weight again, you're back to losing weight, you'll lose that weight. And then that's really what maintenance is all about. It's like you lower the dial on the set point. Every time you have a plateau,

your body adjusts to your new weight. And then when you're in maintenance, it's like a self-implosed plateau where you are helping your body adjust to your new weight. And then when you're in maintenance, it's like a self-implosed plateau where you are helping your body adjust to your new weight. So if you have like these little patches in between, that's like ideal situation. What is going on with my comments? I had a couple indulgences,

we're house guests at someone else's cottage, but I know I have the tools to get back on track. That's exactly it. More than off this program. That's okay. That's okay. Right. I was just talking about that earlier. So it's just a season. So let's think back to other diets that you did. Right. So let's sit back to every other diet that you ever did. You started it and isn't it crazy or just probably counting, weighing, measuring, trying to exercise. It's just so chaotic, but you would just keep doing it. And there'd be times where you were doing well on your diet and then times where you

were off your diet, times where you're well on your diet, times you're off on your diet. And so the living method is no different in that sometimes you have like a good run where you feel like everything is aligning. And then other times you're just like barely hanging on or you get thrown off here or there by some events or whatever you got going on life triggers, whatever. And it's just a matter of keep getting back at it. Right. But what I love about the living method is that the things that you are doing, you're

not just starving yourself and depriving yourself or putting your body in ketosis or forcing your body to burn fat. The things that you are doing, the things that you are doing and the things that you are learning and working through, those stick. So it's like everything you're doing is beneficial for you outside of the weight loss part of it, right? So even when you can't do all the things,

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Hello. I feel now it's kind of routine and probably have to do a little more to break the higher plateau after a long time low, but going away on a trip again. All the tips tips please. Um, your body loves routine. Routine is the foundation of change. And so sometimes I think when people, they're used to past diets, they do this, they do that, they do all these things.

When what your body really needs is consistency and routine. Plateaus are, plateaus, plateaus are interesting because you want to need plateaus, but then you also don't want to sit there and do nothing, right? You want to break the plateau, but breaking the plateau isn't working harder. It's working smarter. It's like, what's going on with your sleep? What's going on with your movement? What's going on with your sleep? What's going on with your movement? What's going on with your stress? What's going on with your food choices? Are

you, are you still making your food choices, nutrient rich, or have you fallen back into what you like and what you love? Are you still asking the four mindful eating questions or you're just back to clearing your plate? And so a lot of times it's just kind of checking in with yourself. That's why I love the maximizing post. I know people get so tired of hearing, check the maximizing post. But the maximizing checklist is a checklist. So at the beginning of each week, or midweek, whenever,

pull it out and be like, okay, like in my, oh, I started the supplements maybe, and your weight was moving and grooving. And you're like, thought, I'm doing great here. I probably don't need the supplements. maybe that that Omega three was making a big difference or the magnesium was making a difference. And so the sort of you want to go through, there's a lot of like, there's a lot of balls that you're juggling, right?

Start with your three balls. The next thing you know, you're pulling in all the other things and you've got all these balls that you're juggling. It's easy to drop some of the balls and kind of not even really notice how they were factoring in. So what were the things that you were doing when the scale was moving? Is there a difference there? And that's, I don't want to say you have to do it exactly the same way because you're changing your bodies.

So this is a mistake that people make when they come back and do another round. They get stuck on exactly what they did last time to lose the weight, but their body's different. So the program is the same because the body loves routine and there's a lot of science and obviously the program works. It's your body that's changing. You are changing physically and mentally. So it's like a new process each time. The first time around tends to be very physical. Second time around more mental because you know you can do it. You've done it before. It's really like, it's the novelty is worn off. Like there's a lot of things.

And then the third time around is like this all mind body experience. And then from there it just becomes so individual. So my tip would be, um, are you, are you, are you like, I feel it's kind of routine, which yeah, that's the whole point, right? The routine. And that's why, that's why's kind of routine, which yeah, that's the whole point, right? The routine. And that's why, that's why when, for example, when Dr. Sean Wharton was here, he's like, I had a client said they were doing it. They've done it seven times.

And it's like, great. Do it 70 times. Your body loves when you are routine about getting sleep and moving your body and drinking water and, you know, managing your stress and eating good nutrient rich foods. Body fucking loves that routine. And so if you're thinking like, what more can I do or what were you doing that you're no longer doing?

Like taking your supplements, like trying to get to bed earlier, like those things. So how can you kind of, what are the things that you need to focus on that you think is going to help support the body? Because the body doesn't want this fat anymore than you do. And so what can you do to kind of help support that body in releasing the fat? So what is it that your body needs? So tips are kind of hard because it's, you have to figure that out on your own. I kind of, you can go through that maximizing checklist and be like, okay, what are some

of the things that I can do? And then you said you're going away on a trip again. So were you away before, like, so is your plateau, was it a plateau or like, is it a plateau or did you go away on a trip and now your weight hasn't moved? Like, is it a plateau you've been doing? Okay, let's go through this. So is it a plateau you've been doing all Okay, let's go through this. So is it a plateau you've been doing all the things

and your weight isn't moving? Or you've been traveling and you've been away and you do been this and that, and that's why your weight hasn't moved. So I think there's a difference, if you know what I'm saying. So there's like, I'm doing all the things and my weight is just stuck.

That's because sometimes your body just needs time to adjust to the weight that you've lost. Or is it that your weight hasn't moved because you've been off traveling in a way and do you know what I'm saying? So that's where you want to look at. So why, why, why the plateau in the first place? And then the maximizing checklist, go through that and be like, okay, what can I do? Because if you say traveling again, it could have just been like, because traveling is great for weight loss, change of stress, change of like, it's, it's, it's great. But obviously, depending on what you're eating and drinking and what's going on, if it's a work trip, that can that can mess with your mess with your ability to focus on moving

the dial on that scale. So, so what's going on there? That's what I would look So what's going on there? That's what I would look at, what's going on there. My first program and down 13 pounds so far, thank you to my cousin for telling me about the program. I feel great, well totally satisfied, satisfied, love this. So we have grown because of word of mouth. I have a saying sharing is caring

and the Living Method is a program you can feel good about telling your friends and your family about. Kind of once you do the program, I hope you can sort of see now why your cousin told you about it because it's like one of those weight loss is kind of a weird thing, which reminds me of that post today on how to navigate people's reactions to your weight. The diet industry is in a weird space right now where you're not supposed to comment on people's weight, but at the same time, if you worked really hard and you're really proud

of what you've done, you kind of want people to notice, and then you don't obviously want to go telling people to go do a weight loss program, but it's a great program, especially it's a huge value for what you get, like just our guest expert segments alone, we're at the price of admission, our incredible community, so it's this amazing thing you want to tell people about, but because it's weight loss, it's a little bit weird. And so this is where maybe it's lifestyle, right? Hey, you're going to be where I'm doing this lifestyle program,

because you know, people are out there trying to lose weight, and they'll talk about it with your good friends. And so if you found something really good that works, you're gonna you're gonna want to tell people you know, so feeling tired this morning. Oh, you guys are talking about regaining your focus last few weeks have been a struggle. Yeah, I hear that for sure. Finish reading the program guide notes and highlights tabs everywhere information overload brought it on myself. So looking forward to focusing on the app and the lives. Yeah, you

finished reading the program got so this is sort of this is one of the reasons why I mean, with our app and our our guides a little bit different. So the guide was created so that people can have a people were printing out the book on its own. And so I thought there's gonna be an easier, cheaper way for people than to print it out. And so the guide was, I'm a pen and paper person. I like to make notes and whatever. But the program, the reason why we don't put it all out is because that's what people are like. They want to do it all. They want to do it all yesterday. And they will skip to what they think is the good parts. And so that's why it's designed, that's why you really want to take a day by day by day approach.

And then people are like, it's a lot of information, but it's not so much if you show up and you just do it every day. And that's where if you just read the daily post. So you'll notice that all of our posts are in line. So this is our 25th program. And this is why people say, oh, my goodness, you're reading my mind, or how did you know I needed to hear this? Because there's a lot of research that's gone into what we talk about day to day, and how you learn, how you process information. And so that's why it's meant to be done day by day by day by day, not overloading and doing all the things.

It's the same thing with the research, whether you're using the Facebook support group, or you're using the app, or you're using the book, or you're listening to the things. It's the same thing with their research, with the, whether you're using the Facebook support group or you're using the app or you're using the book or you're listening to the podcast. And this is why we had, you may want to go back and listen to Dr. Tina Kara Schaefer. So this is why we have a learning strategist on the team because it's all about learning. It's all about unlearning and relearning and learning new things. And it's also how you learn and what are the best resources for you. So if you're the kind of person who wants to do it all, but then you burn yourself out and you get overwhelmed, you probably do that in your life. And this, this is just a representation of like, you see how you're doing it here. It's probably how you

do everything. And so this is a really good opportunity to be like, okay, how do I learn best? You know, why am I burning myself out, overloading myself with the information when, you know, I could just take a day by day by day approach. Right, so I totally get that. I'm like one of those all or nothing people. So I'm trying to find the middle ground myself. Toot toot toot toot toot toot. How late is too late for dinner in the summer?

I find dinner happens so much later. Hi Kim. I mean, it's still dark. I still light at nine o'clock. So as soon as it gets dark, your body starts producing melatonin to kind of tell your body to wind down. And so you do have a little bit more wiggle room

going later into the evening. This is where you might want to like play around with the timing of your foods. So I would say you wanna eat at least three hours or earlier before bed. So if like, if you wouldn't wanna eat at nine o'clock, if you are going to bed at 10 o'clock, for example, because your food wouldn't even be digested, basically,

your body's still focused on processing and digesting your food. I hate using that rule that the three hours before you go to bed is a rule that we use for shipworkers if they're doing like a night shift and then they're coming home and eating their dinner like in the morning and then they're going to bed then because you don't have that melatonin production we say about three hours before bed but I wouldn't want to like that's that's like I wouldn't want to say that as the rule usually it's dark because you could have someone who goes to bed two o'clock in the morning and be like oh I can still eat at like 11. So so I as long as you're giving yourself with a room of

the three hours before bed well you can push it pretty late you can push it pretty late. Big day yesterday hit 30 pounds loss on the scale. And the first time I've seen the scale start with a one. Yay. I love this for you. Good noise, good noise, food noise, quieted but not gone. Oops, what am I doing here? Food noise, quieted but not gone.

That can take a while. That can take a while. So I remember that constant food noise. Wake up thinking about what I was going to eat, not eat, think about it, eat something, then think about what I ate, and then what I'm going to eat next and trying to just control constant food noise. Like I it was so bad, I can, I can, I can think about it, I remember it, but I don't have

that same food noise. But it's also been 30 years. So it can take it can take a while for that food noise to go through a lot of that is pattern of years. So it can take it can take a while for that food noise to go through a lot of that is pattern of thinking So your thoughts are out of habit too And so if you think about how long have you been thinking about an obsessing about food? We know so many people started Weight Watchers and doing a diet when they're 12, right? So if you're like me and you're 52 and you started when you were 12 years old

I didn't but you that that's a lot of time that your brain has been wired to think about food, right? So that can take time. Food noise, quiet if it knock on. I focus on what Gina talks about trying to assess if it will feel joy from eating or comfort, or Sandra Alia talked about peace. Is this gonna bring me peace? Why am I having this?

And if it's gonna bring you joy, make sure you take time and you enjoy it, right? I love the thoughtfulness. The answer is literally always no. This advice has probably been the biggest shift in my thinking. I'll tell my I'll tell you what does bring me joy. Hitting my goals and keeping promises to myself. Yeah, that's a huge one. And the promises to yourself is a big one.

That's like if you had a friend who was always promising you something. Oh, today we're going to do this. Oh, I'm going to have that. And like, at some point, you're going to stop trusting them. You're not going to believe them if every day they said they're going to do something and then they didn't follow through on doing it, you probably get pretty annoyed with your friends and you wouldn't trust them. And so this is sort of something that's happening with yourself. If you are listening, we know we're listening to ourselves. And so that's why also what we say to other people is really important, too, especially when people are coming into about your weight.

What you say to them is really important because you're listening. But this is that keeping that promise to yourself. Their honesty is nothing better than following through on yourself. I'm right here with you. I love this. To me, that's even like bigger than 30 pound loss. Like that kind of realization is like, that's so huge. I love that. So huge, so huge, so huge. 100% my job is stressful and doesn't allow me to eat as I need to. I've been looking for a new job. It's so hard. If I could quit my job, I do it. Yeah. So, you know, back

to that, maybe it's like, you don't have could quit my job, I do it. Yeah. So, you know, back to that, maybe it's like, you don't have to quit your job, but you have to create space for yourself and be like, I need to eat. Right? Like if you had low blood sugar, you'd have to eat. Um, you know, people are always like, I don't have time for this. I don't have your diarrhea. You'd have time to go to the bathroom. Right? Like it's kind of like, it's just like what we're used to. And then so I used to when I did my personal clients. And work with some pretty powerful, successful, busy people. And I remember there was one guy that I worked with and he's like, what do you expect me to do?

Bring my carrot sticks into the boardroom? And I said, yes, yes, I do. I'm like, you're going to bring your water and you're going to eat your carrot sticks. And he's like, I can't do that. And I'm like, why not? And it's like, don't like your, what you're showing people is I'm taking time to eat. I'm taking time to fuel my body. I'm drinking my water. And literally by the time I was done, he changed all the food in his boardroom. So they used to do sandwiches and all this like heavy catered food and started bringing in snacks into the boardroom and made food more accessible for people

because if people are fueled properly and they're not overeating and stuffing themselves with breads and doughnuts that make them tired at work, they're more productive. And so that's like a situation where it was like, I can't do that. And then it just became part of who they are. I'm like, you want to be this person who's healthy. You have to take time to eat. And so obviously it doesn't have to just be carrot sticks. But you know what I'm saying?

So a lot of times it's just that people it's people have done just what they've always done. Good morning and feeling the best I felt in years. Adrienne, I love this for you. Down 24.2 pounds since April, I'm feeling in control and healthy, leading for a two week trip to Ireland. Oh my God, that's amazing.

A couple weeks and feeling a bit apprehensive about undoing the good habits I've built over the last 10 weeks. Okay, let me finish reading this. I want to enjoy some yummy food and Guinness and plan on walking a lot, but would love some tips on staying mindful while in the moment and staying on track while being entirely new environment. Okay, so I don't want to undo the good habits I built in the last 10 weeks. So let's just sit with that for a minute because hopefully you're going to continue to travel in your life and you want to enjoy your life and all the yummy bites that that's that come with life.

And so this isn't you going away on vacation and traveling is not undoing habits. That's not it. Habits are sort of like, what do you do in your daily life? Right? Like what's your routine? What are your habits? What do you whatever. So this, this is what I would suggest. You, with the 24 pounds lost, I don't know how much more you're looking to go. Maybe it's 25, maybe you're there. Maybe it's 50, maybe it's 125. I don't know. But that person, look, look what you've person, so look what you've already done. Look what you've already done, the change that you've made. And think about where you still have to go.

And so let's say you are looking to lose 50 pounds. So that's not just like 25 more pounds, that's everything you've done times two, right? So you, cause you're building all, all of that. What is that person? What does that person do on vacation? Who is that person? How does that person travel?

How does that person indulge? How does that person eat? How does that person feel when they go away on vacation? How do they feel when they get back from vacation? So let's think about that person that you are becoming that you are, maybe weight-wise you're not there yet. How would you travel?

So envision how that person would travel. So you're gonna go and you're gonna order your Guinness and rather than pounding it back and feeling guilty, you're gonna smell it, enjoy it, maybe take a tour of the Guinness place. They have that, right? Tour? Yeah, yeah.

You think you told me about it. Yeah, cause who's there? Ruth's there right now. The Guinness, yeah. So maybe do a tour of the Guinness place and get appreciation for the Guinness and enjoy, like taste it, smell it, enjoy it. What's the food you're going to order to go along with it?

You're going to order something to go along with it and you're going to taste it, enjoy it rather than being like, Oh my good, should I have this? Shouldn't have that. Oh my God, when I'm eating this one more, let me stop now. I'll keep going. Oh my God. It over eight. I'm so fat. I feel so gross. And then think about how you want to feel like there's nothing worse than anticipating going on a trip and then being on the trip and feeling so badly that you just can't wait to get home. I just want to eat a salad, sleep in my own bed, like because we usually trash ourselves to the point that we feel awful that we just want to go back to our because our body is

craving the routine. And so this is an opportunity for you to be like, how do I want to travel? And so for example, for me, I now bring my gym clothes. Like there was a pool, it opened up at 7 a.m. which I was like, should I go in the pool? But there was a lot of people in the pool yesterday. So I'm sure a lot of people peed in the pool. So I'm like, I don't want to go in the pool today. But I brought my gym clothes.

And if I don't go to the gym, then I'm going to go for a walk later on. And so I'm now the kind of person that does workouts on vacation. I never was before, believe it or not. I was like, go and sit on the beach, and now Tony and I will golf. I will get up and go to the gym.

I make a point of going for a swim. If I'm at like a resort before dinner, I always try to do, I hit the pool and do like a 40 minute swim. And so that's kind of my non-negotiables for feeling really good while I'm away. And so this is just a matter of like, this is the, again, the tools and the skills that you are acquiring to not just lose weight, but to maintain your weight are far beyond the what to eat and when piece.

And it's like learning how to travel, learning how to travel, learning how to navigate situations, right? And so this is where I would take, before you go back, close your eyes and be like, okay, how do I want to feel as I'm walking and eating and drinking and socializing or sightseeing and all of that? And so make your choices where I'm going with this. Have your choices be

about what's gonna make you feel good. And sometimes it's having the Guinness, it's the margarita, sometimes it's eating the pasta and having the pizza. It's maybe having the pizza with some leafy greens on the side rather than eating the whole pizza which may be something you would have done before. And so that's my advice. And whether you're going to Ireland or you're going to the cottage or you're just going wherever you're going this summer,

and let's take it, before I go today, let's take a look at that. So how is this person that you are today, how are you gonna summer? How are you gonna summer? Right, because it's gonna keep coming around. And so hopefully this is the last summer that you will need to focus on trying to lose weight.

I just saw Lisa Castillo, who had lost 111 pounds. I just saw her Instagram account this morning where she's wearing her shorts and she's eating the ice cream and she's at the beach and she's with her kids. Like how is Lisa 111 pounds down? What's her summer look like? Her summer is probably feeling fantastic in her shorts, wearing her bathing suit at the beach and being able to enjoy an ice cream with her get one getting pretty emotional about that I Love that for her Right. So good. So you don't have to have a lose a hundred and eleven pounds

So this person that you are these changes that you're trying to make How does that person go through the summer? How does that person travel right? How's that person? Navigate life through the celebratory days to manage the grief days, the stressful days, right? That's what this is all about. I gotta go. I gotta go. I gotta go. Thanks for joining me today. We're not done this week, so what's today? It's today Wednesday and then Thursday. Yeah, Tonya Gelsomino was gonna join us on Friday. So heads up, if you join us for these lives, it's not going to be able to join us on Friday because well, she's pregnant and very pregnant and she is, we were hoping she'd be able to

join us, but she's not feeling so hot. So, but I will see you guys tomorrow and then not Friday, but I'll see you guys tomorrow. So if you want to come hang out with me, how about an amazing day, everyone? Thanks for joining me and I will see you later. Thanks. Bye.