The Livy Method Podcast - Livy Method Day 78 - Spring 2025

Episode Date: July 7, 2025

Gina Livy's Facebook Lives from The Livy Method Spring 2025 Support Group hosted on Facebook. This is a recording of the Day 78, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodspring2025In this episode, Gina breaks down why personalizing the plan is the final step in truly living it. From learning to trust your body's cues to understanding the purpose behind structure, she walks through what real progress looks and feels like. Resistance? That’s a signal, not a stop sign. Gina reminds listeners that this isn’t about starting over; it’s about levelling up. By tuning into how your choices impact your mood, energy, sleep, and digestion, you’ll start to feel the shift. Plus, she shares a powerful invitation to check in with who you are now and build a lifestyle you genuinely love, summer or not.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. Calgary, also known as the blue sky city. We get more sunny days than anywhere in the country, but more importantly, we're the Canadian capital of blue sky thinking.

This is where bold ideas meet big opportunity, where dreams become reality. Whether you're building your career or scaling your business, Calgary is where what if turns into what's next. It's possible here in Calgary, the blue sky city. Learn more at calgaryeconomicdevelopment.com. My podcast sponsor today, Sell Off Vacations, and we're talking Cuba because here's the deal. Cuba is one of Canadians' favorite vacation spots and for a good reason. It's gorgeous, it's chill, and it's totally unique. Or as I like to say Cuba is unica. Want to go? Start with the travel pros at Sell Off Vacations. They've been booking Cuba trips for over 30 years

and they know how to find the best deals with their best price promise. That doesn't just mean matching other sites. It's beating them. Easy booking, expert advice and prices that are actually affordable. Happy travel start at selloffvacations.com. I think so. I think so. I think today is a headphone kind of day because I've got to get into it. Load up those questions anyway. I actually have my phone so I can go in. And normally how I answer questions, I have my iPad going at the same time. But I don't need that right now because I want to talk about personalizing the plan

this week. I want to get into it. I was thinking as I was coming downstairs to my office that this is kind of like how you go into this is probably going to how you're going to go into maintenance. And it's going to really highlight what you specifically need to focus on to be able to live a life where you're able to easily maintain and sustain your weight. It's going to be a really important conversation because it's not just losing weight, it's acquiring, I know you guys have heard this a million fun times, acquiring the skills and the tools that

you need to be able to sustain and maintain your weight. What does that mean? It means that we use food for so many things, to celebrate, to bond, to console, to show love, to enjoy because it's delicious, to cope. And for a lot of us, our relationship with food is pretty messed up, especially when you add dieting to the mix. And so you probably have some issues and associations tied into food. And we know this from the conversations with Dr. Beverly David, our clinical psychologist, that how we were raised and the role that food played in your life, it matters. It matters. And so it's one thing to deal with your past and your history. And you started Weight Watchers when you were 12 and you've been dieting ever since. It's also our associations to food. It's our habits.

That's a big one. I am 52 years old. I've lived a lot of my life with certain habits. Habits are hard to break. That's why that saying is habits are hard to break. So how do we create new habits that sustain the life we want to live moving forward because your habits that you had before sustain the life we want to live moving forward, because your habits that you had before sustain the life that you lived before

and the weight that you were at, the weight that you were at. And so the living method is more than just what you're eating and when. It's week to week, yes, addressing the body's needs, helping the body focus on fat loss, but more so what's going on up here in your mind. And so we want to learn and be able to trust when to eat, be able to trust when we're freaking

hungry, right? Versus cravings, versus triggers, versus coping, versus whatever. So when to eat, what to eat? Do I want a steak? Do I need some fruit? Do I want some leafy greens? What do I want? And being able to trust that our body isn't going to be like, you want pizza and donuts.

It's not. Our body never wanted pizza and donuts. I mean, how much to eat? And so this thing where we need math to figure out when to eat, what to eat, and how much to eat is insane. It's literally insane and will never lead to a life where you are calm around food and where you're going to be able to, quite frankly, maintain and sustain your weight because your body's needs change day to day.

And so that's where personalizing the plan comes in. It's kind of that final step. It's that final step to see what you got to see the changes that you've made and to see where you can need to continue to focus. And so I have a couple comments today that I want to share from members in terms of how they are feeling about this tweak. So this tweak is great for continuing to move the dial on the scale. Every week is great for continuing because it's not just the week. If you just started this week, personalize the plan at the beginning of the program, that's not how it works. Right?

So there's a lot of science behind what you are doing and when throughout the program. There's a lot of layers to it because we're approaching weight loss from a variety of different angles. And so there are people who are gonna be ready for maintenance and personalize the plan is gonna play a role in terms of you understanding when to eat, what to eat, and how much to eat moving forward.

Although I do suggest that you sign up for a maintenance program in which you'll do a 91 day maintenance program. And after that, you'll continue to personalize the plan or just wake up, look and feel good going about your day and making choices that are in tune to your body's needs. When it comes to this week, for those of you who are looking to continue to lose weight, you have to remember you're looking to continue to lose weight. So you're not just showing up and then trusting what the body says. You are working with your body to understand its needs,

but also understand that you are still looking to lose weight. So let me go through and answer some of these, what Tony sets up my iPad. Some of the comments that I got, which are really great. Okay. Here's one. I tend to rarely feel hungry. So there's a couple of reasons why this happens. One, if you're someone like me, who gets really focused on what you're doing, I literally can go all day without eating. But I also know that's a downfall of mine. That's a downfall of mine. So I have to remind myself, I've been maintaining my weight for over 30 years. I still have to remind myself, I've been maintaining my weight for over 30 years. I still have to remind myself that I need to take time to eat.

This happens all the time. Tony's like, are you hungry? I'm like, no. And then he brings me food and I like wolf it down because I'm actually really hungry. So that is not like, um, that is me understanding that when I am focused on something, I tend to tune everything out and my body supports me because it's like, oh shit, she must be really like she's got something serious going on. It's not probably serious, but she's really working on something important. So we're going to help her focus

because that's your, your, your buddy does that for you back in the day when we used to hunt our, our, you know, our bodies would help us focus on what we're doing. Well, I'm not hunting and they probably don't need, whatever I'm working on isn't worth going all day long and not eating either. And so I know that about myself. So that's why I can perceive that I'm not hungry because when I'm focused on things,

my body's just like, all right, she's focused on stuff. But that doesn't mean I'm not actually hungry because the minute I take time to actually be like, Oh, am I actually hungry? Yeah, I am. I need to get up and go. Sometimes I get irritated. I'm not hungry, but I'm a fucking bitch because I'm like all bitchy and hangry. Yeah. Oh, I'm not hungry. Yeah, I am. Yeah, I am. So I know these things about myself. And so this, if you are a kind of person who could go all day long without eating, that's probably one of the reasons

why you have to lose weight. It's probably one of the reasons why you need to lose weight because you go long periods of time without eating and then your body feels the need to store fat. And this is problematic because also what did we do with diets in the past? We've got long periods of time without eating. And so you obviously don't want to get back

into that routine. So know that about yourself. The other thing is we do got long periods of time without eating. And so you obviously don't want to get back into that routine. So know that about yourself. The other thing is we do have a lot of members taking the new weight loss medications, which obviously mess with your appetite. So that is a little different in which you might feel a little nervous about the routine. Now, it's not making you not hungry,

it's making you not as hungry. So that when you do go to eat, you're not eating as much on your plate. So if you still took the time to check in with yourself, you will notice that you are still hungry. So first lines of plan, before I get into these comments, is not you doing your own thing. That's not it at all.

You're still following all the structure of the program, all of the guidelines. You're still doing all of the things if you are looking to continue to lose weight. Okay, got that? All right, let's get into these questions. I'm excited. You can't tell I'm excited about this week because gosh, you learn so much about yourself this week and you want to allow yourself to learn about yourself. So don't be afraid. Don't be scared. Don't be scared. Don't be scared. I know you're still yourself to learn about yourself. So don't be afraid. Don't be scared.

Don't be scared. Don't be scared. I know you're still going to have feels about it. Okay. So I tend to rarely feel hungry. It's been an issue before as, as I don't eat enough and that encourages my body to hold on weight and I have no energy. Right.

So your body doesn't, this isn't something your body is just naturally doing. This is something a learned behavior or it could be weight loss medications if that's something that knew but it seems like this has always been a thing for you. Okay. It is very easy for me to not eat. So the scheduled meals and snacks have really worked well. I'm feeling worried that I'll slip back into eating too little and holding on. Any advice? Yes. So remember you're still checking in, right? You're going to, this is like you're actively still working on losing weight. That's your intention. So you have to be very clear on your intention. Yeah, I'm still here to lose weight, right? This isn't like you, just on a regular day. This way you got to focus on losing weight, then maintaining your weight,

and then we'll get to your, then I would imagine you'll be like me, just a regular day, this way you got to focus on losing weight, then maintaining your weight, and then we'll get to your then I would imagine you'll be like me just living your life, understanding that you do this. And then I start to feel it too, right? I start to feel kind of bloated, my digestive system is under stimulated. I'm just like, I don't feel good. And it's like, because I'm, you know, falling back into old habits, this is an old habit of you. So your body loves routine. And so you'll be surprised

How your body has actually like become accustomed to this routine. So your body is working for you Remember with this week you are still checking in at breakfast So set an alarm if you want just like you would just like you would eat So you're eating right now, right or last last week you were eating at breakfast, snack, lunch, snack, dinner. All we're going to do, and we're not going back to the basic food plan, we're just checking in at the same times we ate during the basic food plan, which gives you more flexibility. That's what gives you more flexibility. So you're going to check in at breakfast, check in at morning snack, check in at lunch,

check in at your first snack time, check in at your second snack time, and checking at dinner. And so this is where you're also going to be calm. You're going to take a deep breath. You're going to go into your body, just like how you would have asked those four sets of mindful eating questions when you were eating. You're going to ask yourself, am I hungry? Am I hungry? Could I eat? Yeah, I could eat. Or should I eat? I'm not hungry, but if I don't eat, I'm going to run the risk of going too long without eating. And so this has got safeguards in it for you. Because this isn't you going all day without eating, because you're going to check in and be like, this is a I should eat because if I don't eat, that means I'm going to go too long

without eating. Right. And so I've kind of pushed that a little bit four and a half hours. You definitely don't want to be going any longer than five. You really want to be mindful of that and not on a daily basis, but you can, you can, if you feel like after about three and a half, four four hours, that's your threshold, then you can make that, well, I should eat, because if I don't, I'm going longer than three and a half, four hours, right? So there's a little bit more flexibility in that threshold there. So this is you intentionally knowing that you are looking to lose weight. This is you checking in at every single meal and snack time and assessing if you're hungry

and need to eat, could eat, or should eat. And if you're not hungry, there's a safeguard in there that you have to eat at least a token amount, just like you were doing before, if you're running the risk of going too long without eating. Okay, sometimes it's just the way it needs to be framed, you know? Let me see if there's anything else to that question. If I try this and do eat much less, will it set me back? So I, this is the 25th program. And the reason why I'm saying this, I'm not tuning my horn. I'm saying this to help you understand. 25th program, I've worked with thousands of people.

I would never ask you to do anything that's going to risk you setting yourself back. Right? So I just want to say that out loud because I know it's really hard to trust. It's hard to trust the diet industry. It's hard to trust anyone these days. But I want to say that I really thrive on you being successful. I really bank on you being successful when you're successful. Other people see you're successful.

They want to sign up and you know here I am running my business. So you have to understand what you need to focus on and that this is an issue for you. So the program's got a lot of guardrails in there for you. So there is flexibility, but then but but you're not left doing your own thing, right? Well, my buddy understand and not panic. I know this is an unusual issue. Any tips are appreciated. It's actually not that unusual. And quite a few people

struggle with this, which is why I took the time, when I took the time. So hopefully that helps. Okay, so that's one example. So here's the next one. So am I still following the fat protein revamp from last week or am I back to the original plan? And if I'm okay, so we built everything evolves, right? So don't get stuck on anyone week, just like you're not splitting up your meals and snacks. But when we did split up your meals and snacks and separated your proteins from your carbs, you did get to realize how protein and fat feed into your satiety hormones. And really with the revamp that last week, it was really just adding protein to your fruit snack in the morning or giving you more flexibility with your snack.

So you can continue with those snacks. You don't just have to go back to the fruits and the vegetables and the nuts and seeds. The difference is there is no star of the meal this week when it comes to lunch and dinner, although you're still having the components. You still want to make sure you're having vegetables, proteins, leafy greens, healthy fats, or proteins, vegetables, leafy greens, healthy fats, whatever you feel like, in terms of the star of the meal, but but lunch is still where you're going to add in those heavier carbs. So that's still the best

place to add in those heavier carbs. So you're not going back to the original food plan that's back on track. And so that's not it. So it's beneficial always to add a protein and fat to your fruit snack. There was a rhyme and a reason why we don't do that in the early weeks of the program. But now moving forward, it's always a good idea to add a protein and fat to your fruit snack, unless of course, when restart the program then you want to restart it following exactly as designed. Still protein, still protein focused at breakfast, still asking the forest at some mindful eating questions.

So, so you have the flexibility in terms of the food choices from the food plan revamp, but you're going to check in at every single meal and snack like the original food plan, if that makes sense. And if I'm not hungry, but it's been four hours ish since my last meal, I should have a few bites or I shouldn't. So this is a should, right? So if it's been four hours since your last meal or snack, this is you should have, and if you're not hungry, have a token amount of food right so that's that. Okay the last

one before I get into questions can we continue to follow the revamp or even the original plan? So this is where I would be like why though? Why though? Right because this is checking in at every single meal and snack time like the original food plan. This is continuing to have flexibility in terms of your meals and snacks, like the revamp. So why would you have to go back to one or the other? Why can't you move forward with this tweak this week? That's what you have to ask yourself. Why are you resistant to this? Because this is not that difficult.

This is just not forcing yourself to eat if you're not hungry, unless you're going longer than four and a half hours without eating, right? So what is the resistance here? So let me say, this past week was a struggle with multiple events and barbecues, and the scale has gone up. Okay, that has nothing to do with the program.

That has to do with your choices that you're making. So that's the problem for you. That's the issue for you is how do you set yourself up for success when it comes to multiple events and barbecues? It's not going back to the basic food plan. It's not continuing with the revamp. You're kind of grasping at what maybe your weight dropped when you were doing the revamp,

maybe your weight dropped with a basic food plan. The reason your weight is not dropping this week is because of what you're doing at events, right? I think that's, that's what it is. So you're kind of trying to control the situation when what you need to do is make a plan for yourself to navigate these events in a way where you're not going to throw yourself off if you want the scale to move. Now, here's what I can say. Your weight, you didn't gain any weight this week.

You're not going to gain weight from some barbecues and bites of bits and whatever. You are probably feeling the heat. So if you live where I live, the heat has been really extreme. Your weight absolutely is going to be way up no matter what you do. No matter what you do, You have to factor that in. Like my weight is up at least four pounds. I got on the scale today, my weight is up at least four pounds today. Four pounds today.

It's just the heat. There's nothing you can do about it. Probably if you've been drinking alcohol, you're a little dehydrated. So also with the heat that causes your weight to be up, probably the alcohol is messing with your sleep. Sounds like you're having fun. So maybe you haven't been getting the best sleep. You've probably if you've been indulging, probably been eating foods that cause maybe a bit of inflammation in the body. You add a little inflammation in the body, a little dehydration, add some heat on there,

and your scale is up. So chances are your weight is not actually up at all. I mean, it can it's up on the scale, but you didn't actually gain your body didn't take the foods that you're eating and convert that into fat, right? So for me, I would say ask why the resistance because this has got all the structure. You're following all of the guidelines. It gives you the flexibility. So it has all the structure of the basic food plan,

the flexibility of the revamp last week, right? I don't think I'm up and ready to personalize the plan. So this is where what it's time for today's podcast sponsor and this is a company that I can feel good about. It's Bombus. Did you know that socks are one of the most requested items by organizations supporting people experiencing homelessness? Yeah, socks. The thing most of us take for granted every single day. That's why I love bombas. They make the most comfortable socks in the history of feet. Seriously, once you wear them, you'll never go back. And for every pair you buy in Canada, they donate a pair to someone who really needs it. Same goes for the insanely comfy underwear and tees, which just a pair to someone who really needs it. Same goes for the insanely

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It's possible here in Calgary, the blue sky city. Learn more at calgaryeconomicdevelopment.com. About it, are you not ready for? It sounds like you want the scale to move. It sounds like you're ready for that scale to move. So or are you not? It could be to at this point where because this is again this comes back to what I said originally which is like this is the moment right like this week highlights.

I don't want to say like how successful you're going to be, but like this gives you an opportunity to really put it in your fucking face. What you need to deal with what you are afraid of, because you can't count in way and measure your way to sustainable weight loss. So you got to be able to trust when to eat, what to eat, and how much to eat. And if you're not trusting this week's tweak, what is that about? That is part of it. That's part of it. That's part of it. That's part of it.

That's part of it. That's part of it, right? Think that's it. So again, it's not just what you were eating when. Your body doesn't, this is where you hear people who I ate my face on the weekend. The scale is still down today, right? Cause it's like all the work that you've put in,

you're not gonna undo it. You're not gonna undo it. But this is an opportunity to be like, okay, what's my deal here? Why am I nervous? Why am I a little bit? Why am I feeling ways? Why do I not want to do this?

So it kind of brings it up. Your body's not going to, your body doesn't want this fat. It's not going to steer. It doesn't want the pizza. It doesn't want the donuts. It doesn't want the ice cream. Doesn't want any of those things. I hate the word control and moderation when it comes to diet because you're not going

to try to control anything and you're not trying to moderate everything, but you have a lot of control here. You have a lot of control here. So just give it a go, right? Give it a go. If you find yourself going all day long without eating, ask yourself why. Because you still had to check in to eat the meals and snacks when you were eating the meals and snacks, right? Like that shouldn't change anything. You still are, you know, eating the healthy, snacks, right? Like that shouldn't change, that shouldn't change anything. You still are, you know, eating the healthy, nutrient-rich foods that you were eating last

week. That doesn't change anything, right? So this is a really cool opportunity to get into it and be like, okay, all right, let's see, let's see what's going on. Let's see what's going on. All right, let me, this is my favorite week. So It takes everything we have learned thus far and lets us see what we can do with it in the real world. It's like baby birds learning to fly. That's it. That's exactly it. And listen, you're going to come back in the fall.

Many of you are going to come back in the fall and then we do a complete reset. Programs the same, but you have changed. You have changed and you take your body through that program again. And each time you do each one of those tweaks you get more confident you learn more about yourself and then you get to a point where you reach your goal weight and then you get to focus on maintenance. Right? So this is this is this is this is think about what you did before. So think about what you did before in the summer as you counted you weighed you measured it was chaotic. It was like what what what even was that that we did to try to lose weight? And then you had busy times, you had stressful times, you had whatever you just kind of kept

going through. So remember, it's, it's still about progress over perfection. And this week gives you a lot of flexibility in terms of your checking in when to eat, being even more in tune. So it's not about flexibility to not eat or do your own thing. It's about flexibility to be even more in tune to your body's needs. And with those meals and snacks that we introduced last week. Oh, all right.

I can't tell. I love this week. You're right, because, man, you get to look back and realize you've made real change. Like you've come a long way. You made real, real change physically, mentally. You didn't just starve yourself and deprive yourself. You didn't do that, right? You didn't made a lot of change here.

Let me go back to good morning everyone over indulgence on the weekend has got me feeling crappy today. Yes. Okay. Good. Good. Okay, good. Good. Good, good, good. Because it's good to, you know what the thing is when you're making all these changes that you're making, you're feeling really good.

You're feeling really good. You feel really good physically. You're feeling really good mentally. And so when you eat stuff or do stuff that makes you feel off, it's good that you feel crappy. Isn't it's like, oh, okay. Well, and I want to get to a place where you're other like that was so worth it. Oh my God, that was so worth it. Wow.

Or like, you know what? I just am tired of feeling like this. I'm tired of feeling like this. They don't need to drink a bottle of wine every night. Maybe I didn't really need those chips. Maybe I, you know, I realized this is the way I always use food when I cope. Maybe I'm going through a stressful time, got some bad news, dealing with grief, and my go-to is to eat. And man, that doesn't actually make me feel any better. Right? Like this is that this is why it's not

about being perfect. And this is why you're, uh, summer's going to come around next year. Summer's going to come around next year. Summer's going to come around next year. This is one of the things we talk about in maintenance, right? Like you can be done losing your weight. And then the whole year goes by where you're being triggered. You're dealing with situations maybe you've never encountered before where your go-to was to fall back into old habits. Sometimes we do that.

Sometimes people fall back into old habits until they realize, oh my gosh, what am I doing here? And then then they've learned, okay, this does not work for me. Then they shift back, right? And so how's that working for you? I hope it was worth it. I hope it was worth it. Like, I mean, like, I hope it was worth it.

Like you had a wild time and it was great. And I don't mean like, is it worth it? Like a minute on the lips is a lifetime on the hips. That's not what I'm talking about. I'm talking about there are times where it is so worth it. Tony and I, I posted a reel. Tony took me to Cobble Beach Golf Resort for my birthday. It was lovely. But man, we found this restaurant in, um, in a one cell called Shanny's Kitchen. Okay It hit deep-fried chicken skin deep-fried chicken skin soft-shelled crab

pork belly Duck confit what else what else what else what else? Oh my god We like soon as we sat down and we read the menu and I was just like if this meant if this food is half As good is this menu sounds? Oh my lord, so we sat down and I was just like, if this menu is half as good as this menu sounds, oh my lord. So we sat down and it was so good. We like looked at each other and we're like, we are eating all of it. We're eating all of it. I still look at the smile on my face. It was so good. I was just, I could barely breathe. I was so stuffed. I could barely breathe I knew I was gonna have a crappy sleep that night

I don't we did not have sexy time full transparency because we were like, yeah, no It's so full but it was so worth it like I just thinking about that food today was like that was worth it So there are times that weekend away where you just drank and you had fun and you just ate and you had the best time, worth it, worth it, worth it, worth it, right? And so this is what again, what back on track is for, you have back on track. So if you're not ready, like if you woke up, hi Cathy,

and it's got you feeling crappy today and you're just not in a mindset to personalize the plan, then you can do back on track for a couple of days and be like, okay, I just need to kind of make like a just a routine and then be like, okay, now I'm back in it. I'm back in it, back in it, back in it, back in it. I'm in Cobacong country, cottage country in Ontario for a week. Yes, I dragged my scale from BC. You're allowed J's game Saturday. Weight went up post game post airplane ride, but now it's down three pounds from the game shenanigans. Great sleep last night listening to the loons and bullfrogs. Also, I heard this is the J's game here. Was it here on

in Saturday? On Saturday, I heard they had the dome open and it was hot. I heard it was so hot. So again, one of the reasons where you have like salty hot dog, maybe not drinking enough water sitting in the bacon in the sun, but they add that whatever you need to do. We have this scale. We sort of the scale conversation in the in the maintenance program to weigh or not to weigh.

I mean statistics do show that people that continue to weigh themselves have an easier time because they look at it as that accountability piece, right? So whatever keeps you on track, whatever keeps you on track. I plan to check in every day this summer to see if I need ice cream. I want to remind you too that we do have our summer group. So people who are nervous about the summer, we have our summer group. It's $29. We're going to post tons of motivational stuff, tips for you.

The team will be there to answer in your questions. I'm going to do a few lives here and there. It'd be a great place to connect with the community. So if you are nervous about that, sign up for our summer program. Make sure you also sign up for our fall program. So many people wait and to me it's just like you already have a plan. Like I'm a big, I'm big on manifesting and planning. And so like sign up for the fall program, get yourself signed up so you're ready to

go soon. You know, in your mind, there's a plan there for you, right? I know you're going to be fine. I know you're ready to go soon. You know in your mind there's a plan there for you, right? I know you're going to be fine. I know you're going to be fine. Are we going back to checking in with two afternoon snacks versus one afternoon snack? Absolutely. Yeah, so that's where you're, that's the only thing about the basic food plan that's like you're checking in at the same time as the basic food plan.

So that's where you got a little bit more flexibility. So here's what it could look like. Before I go So here's what it could look like before I go. Here's what it could look like. Everybody could look a little different. Let me just have a sip of my coffee and I'll go into it. Okay. So today I wake up and I'm not really hungry for breakfast, although it's still a benefit to go high protein for breakfast.

I'm like, I'm not really hungry for breakfast. So I decide not to have it. I wake up at like what time I get up today, I got up at six. I'm up at six. I'm not really all that hungry for breakfast. I check in now. It's like morning snack time. I'm actually still really not all that hungry, but I think it's the heat. I'm not really all that hungry. So I say, Okay, am I hungry now? Not really. Could I eat? I could if I actually think about it. Because right now I just took a sip of my coffee.

So I'm just like, I know I just want to sit here and drink my coffee. But if I really think about it, I probably could eat. And then I'm thinking, should I eat? Because when am I going to eat next? Next time I'm going to eat is 12. So 6, 7, 8, 9, 10, 11, 12, 6 hours. So if I don't eat my fruit snack, or it doesn't have to be fruit,

but I don't have a snack right now, I'm running the risk of going too long without eating. So after this, I'm gonna go upstairs and I'll grab a bite to eat. I'm probably gonna make myself, I'm actually gonna, I don't know what I'm gonna do. I'm gonna make myself, oh, maybe make myself some, I feel like some protein.

So, oh, I got some cottage cheese. I'm gonna have some cottage cheese. And I got those, what are those cherries called? They're Raynards, Raynards something. Cherries are so delicious, okay? Anyway, enough about my snack. Then lunchtime comes. I'm gonna check in with myself.

Am I hungry? Yes, I'm hungry. Okay, what am I gonna have? I already know I have some watermelon salad and Tony's gonna make me some salmon. So how do you? I'm sure I'm gonna be, sure I'm gonna be hungry for lunch. And then I check in and then and as I'm eating lunch, I'm asking those four sets of mindful eating questions, right?

I'm still doing that, still doing that, still mindful of my portions, just enough because I'm looking to lose weight still. Checking it, checking it first afternoon snack. Am I hungry? No, I'm not. Checking it at my second afternoon snack. Am I hungry? Yeah, I'm not. Checking in at my second afternoon snack, am I hungry? Yeah, I'm a little hungry. Okay, I have something to eat. Checking in at dinner even, am I hungry? No. Could I eat? Okay, I can have a little something, something, right? Or should I

eat if I didn't have my afternoon snacks? Next day is a little different. I wake up, I have breakfast, right? Checking morning snack, am I hungry? Yeah, actually am hungry. Checking at lunch. Am I hungry? No, I'm not. So I'm going to choose not to have lunch. Checking at first afternoon snack. Am I hungry? Yeah, I'm going to have a little snack. Second afternoon snack. Am I hungry? No, no. Checking for dinner, right? Oh, I could eat. Let me have a little something, something. Next day could be different. I have my breakfast, not hungry for snack, have lunch, not hungry for my afternoon snacks, have dinner. Right? So, and you can choose even not to have dinner.

So perhaps your afternoon snack, your second afternoon snack was something, I don't know, maybe you had yogurt and fruit or something like that and you're just not hungry come dinner time because you had, maybe you had breakfast and snack and lunch and snack and snack and come dinner time, you're really not all that hungry for it. So this is where everyday can look a little different because the concept of breakfast and lunch and dinner is messed up because we don't need significantly larger portions at those times of day. Yes, beneficial to go protein in the morning

to break the fast, but it doesn't mean you need a big, big breakfast. You also don't need a big breakfast, a big lunch, and you don't need a big dinner. So it's not like at set times a day, your body needs significantly more food than other times a day. So that's where you have that flexibility. That's where you have that flexibility. Thoughts on chippies that are protein?

Processed foods. Those would be processed foods. So you're not adding in any new foods, right? If you're going to have chips, like there are better quality chips out there. If you're going to have snacks, there are better quality snacks out there, you know, if you're gonna have snacks or better quality snacks out there I'm gonna have ice cream. There's like all natural ice cream versus ice cream This is got a bunch of preservatives and additives in it. You're not really adding in anything new To the program so you're still going off that basic grocery list at the end of the day All right. Let me see One more one more one more you guys are talking about rhubarb.

Love rhubarb. I love rhubarb. You guys are talking about desserts. I really found it's important. Oh, this is great, Elaine. This is a good one before I go. I really found it's important to have breakfast because it keeps me going longer. Well, it doesn't keep you going longer You can't actually eat a bigger breakfast and have it you can't eat more food and have it last you longer It's not unfortunately how the body works Your body only takes what it needs at the time and if you overeat more than it then you need then it just gets

Stored right? so that's really important to understand that's why these concept of so whether you have something that's high in sugar that causes a need for a lot of insulin or you have a large portion of something that causes a need for insulin but having the protein and fat feeds into your satiety hormones when you have something that's higher in carbohydrates right which requires more insulin you crave carbs and sugar the rest of the day. Also if you find that you're still struggling with eating in the evening, right, you want

to make sure you're having that breakfast in the morning, you're eating good nutrient rich food, so none of that changes. It's the mid-morning snack I don't usually want, so I usually have half a banana or half an apple or a few grapes. That puts me in good shape to eat lunch, ditto for afternoon snacks, almonds great. So I don't pick while making dinner. A solid dinner, make sure I don't eat late at night. One of my fails is I love wine with dinner.

I still need to work on this progress over perfection. So let me just say that when you are eating in tune to your body's needs, it might look like breakfast, snack, lunch, snack, snack, dinner, or it might look like breakfast, snack, lunch, snack, dinner, right? It might look a little different. That's where you have that bit of flexibility there.

The thing I find hard with checking in with myself in the summer is that with the heat, I'm not always wanting to eat. So it's really important that I monitor how long I go between meals to ensure I'm still going too long because I feel like crap. So again, are what's your intention? If you're still you can't. Not do the things and still want the scale to move.

So this is where you have to like set your mornings intentions end of day reflections. What is your plan for the summer? Are you digging your heels in? You want to see that fucking scale move? Or are you more in let me just maintain and sustain my weight I'm good? Or are you like fuck it? I'm just I'm gonna whatever it is right you have to be intentional and know this about yourself. And so that's why setting intentions end of day reflections. This is why bumping up your fruit don't forget about the seasonal is why bumping up your fruit, don't forget about the seasonal tweaks, right? Bumping up your fruits. So adding berries on a salad,

fruit for your morning snack, fruit for your afternoon snack, pairing it with a protein and fat, right? Like watermelon salads, a bit on repeat around here with the heat, I just love it. Super hydrating, pair it with some protein, easy peasy, one and done. There we go. Right. So it's about understanding.

So summer is going to come around every year. Who are you now? And how do you summer? How do you, Nazneen, what did you lose? 50 pounds, 50 pounds. I don't know what you've lost. You lost a lot of weight. Who is Nazneen now in the summertime?

What does she do? Right. Whoever you are, you go to the cottage for the week. Who is Nazine Nazine now in the summertime? What does she do? Right? Who who is so like whoever you are you go to the cottage for the week? How does how does that version of you go to the cottage? How does this version of you summer? That's what you want to think about. All right. Can we still get our dancing genus if we don't eat a snack? I think so. Yes, I think so. And you guys were working on a new app for you. Oh my god, I'm so excited about it for the fall. We're gonna roll it out playing and be ready for January. But we're working on a new app for you. Oh my God, I'm so excited about it for the fall. We're gonna roll it out.

Probably gonna be ready for January, but we're working on a new super cool app. Okay, thanks for joining me. I'm excited about this week. I hope you are too. We are not done yet. We are not done yet. Ask as many questions as you need.

We are here for you. If you haven't been following us for a while and just coming back, make sure you reach out. Let us know if you have any questions. We're not gonna say, where have you been? How come you haven't been following? We're just happy that you are here. We get a lot of people start to see the success of our members have been showing up every

day and they're like, what? This actually works? Wait a minute. Wait a minute. So if that is you, we're just happy that you were here. We don't judge. So reach out, let us know if you've got any questions. Make sure you get signed up for our summer club for our fall program.

If you haven't done it yet. I know so many of you are already hitting the road. I think that's it. Have a great day, everyone. I'm going to be back tonight at 7 if you want to join me then. Otherwise, I will see you tomorrow. Who do I have for a guest this week? I think I have Dr. Beverly David, but she's coming on Thursday.

I'm not sure. Maybe I have a guest tomorrow. Maybe I don't. I don't know. I got summer brain. Have a great rest of your day, everyone. I'll see you later. Bye. Calgary, also known as the blue sky city. We get more sunny days than anywhere in the country, but more importantly, we're the

Canadian capital of blue sky thinking. This is where bold ideas meet big opportunity, where dreams become reality. Whether you're building your career or scaling your business, Calgary is where what if turns into what's next. It's possible here in Calgary, the blue sky city. Learn more at calgaryeconomicdevelopment.com