The Livy Method Podcast - Livy Method Day 8 - Winter 2024

Episode Date: April 4, 2024

Gina Livy's Facebook Lives from The Livy Method Winter 2024 Support Group hosted on Facebook. This is a recording of the Day 8, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2024Topics covered:We're all about guidelines, not rules!You are going to have to change in order to reach your goals.Let's talk about how the weekend went for you.No matter how you feel about it today, the weekends are always a learning opportunity.Little changes add up: here's what you can do to be more proactive with this process.Sweets and treats after dinner? It's time to ask why and tune into wants versus needs.Cravings are messages from the body. Are you listening?Why you may need more water even though you may be drinking more than you are used to.Veggies and leafy greens at breakfast? The Grocery List has some great options to choose from.Making it work for you: moving your body more and being prepared for the day ahead are healthy choices.In the bathroom more often? It's a good thing for detox!You can't make change and not notice it!Let's talk about being triggered by foods and why it's a good idea to work with your inner dialogue and rewire it.Reframing it: you don't HAVE TO, you GET TO!Foodies and indulging by getting in tune with the process.The body talks! When we pay attention, we notice we may be thirsty, hungry, or more tired than usual."I need a steak!"The body loves routine and will adjust to the changes you are making consistently.To reach those big goals, you will need to do small things repeatedly.Why? Know the reason WHY you are here doing this hard work.If you want to indulge, make indulging in the process your goal. It's healthy for you!Monday Night Lives start at 7pm tonight!To learn more about the Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

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

and Amazon Music. summer runs, or playoff season meditations. Whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca.

Day eight of the program. Happy week one. Happy Monday. How are you feeling today? How was your weekend? Did you just completely blow it? Did you eat all of the things or did you stay on plan? I don't like to say on plan, off plan, good foods, bad foods. I don't like to have rules. What I do have is guidelines. I have shared with you everything that I have learned in order to reach your weight loss goals, your finally and forever weight loss goals in the healthiest, most sustainable way. And we're going to pull that all together over the next 12 weeks of the program. I know some of you are returning members, so you're building on the things that you've already done. But how are you feeling today?

Are you disappointed in yourself? That happens a lot. Every Monday, we're going to get people who are frustrated, they are angry, they are mad. First of all, let's talk about festering in your funk. You're going to have a lot of feels while following this program. The feelings are probably the biggest thing that you're going to have to work through because they are attached to your issues and the associations that you've been tying into food and your habits and your coping mechanisms and your beliefs, especially after spending any time at all dieting. And some of

you, some serious past traumas that you're going to have to work through. So here's the thing. You have a goal, right? You want to reach this weight loss goal. Some of you have been trying to reach this goal for 20 years. You are going to have to make change in your life, in the things that you don't love or even necessarily like. You have to do the things you need to do as a means to the end. And there's going to be a lot of things that you're going to have to do that you're probably not going to like or love throughout the next 12 weeks of the program. But here's the thing. If you do them, you are going to reach your goal or the very least get one step closer to reaching your goal at the end of 91 days. Some of you are going to have an easy go of it. You're going to be like, I'm just doing what Gina says. I'm just doing the things and your, your life is going to align

perfectly. And you're going to be like, this is so easy. My gosh, it's amazing. And some of you are going to be hanging on by the skin of your teeth every day and you're going to struggle your ass off. We like to talk about the struggle bus around here. You know, the struggle bus, it parks its ass outside of everyone's house at some point. The goal is to not stare out the window at the struggle bus and be like, oh, the struggle bus is here. Oh, the struggle bus is here again. Oh, look, yay, the struggle bus is parked outside my house again. It is parked outside of your house. So you get your ass on it. You want to get on the struggle bus. You want to face the things you need to face. You want to work through the things you're going to want and need to work on in order for you to reach your goal, which brings me to the weekends. The weekends are a great opportunity, especially when Monday rolls around, to reflect back on the

choices that you made and how you felt. I bet a lot of you made choices this weekend that were based on, well, I just started this program. Week one is on Monday. I'm going to have a few bites of bits this weekend, and then I'm going to show up Monday. I'm going to crush it moving forward, except now you feel like balls today. You feel like shit. You're like, oh my gosh, I just erased all my hard work that I did yesterday. I'm never going to be able to lose this weight. I feel gross. I feel disgusting, right? Okay. Some of you made choices that, you know what? I'm going to have this thing. It's no big deal. And then you've been berating yourself since you've had it. Oh, why did I eat that? And I just ruined everything. And some of you got on the scale today and you're just like, oh, this program sucks.

It's never going to work and all of that. Okay. So rather than get in your head and in your feels, honor your feels for sure. But ask yourself, okay, so I made these choices this weekend. How did it make you feel? Did it make you feel amazing? Did it bring you joy? Are you really happy with the choices that you made today? Chances are, probably not. I know some of you are

because some of you are returning members and you're like, I'm eating that thing and I don't care and I'm just going to move it along because that's what you want to do. No matter how you feel today, you just want to keep moving forward. I know some of you are thinking about starving yourself today. Some of you are like, oh, I don't feel well today. You know, my tummy hurts. So you know what you're not going to do? You're going to try not to eat. And you're going to use the excuse that you don't feel well today as an excuse to not eat. I listen, I've done it all. I've been there. I've done it. I've had the same mindset. Do you know what I mean? I'm going to try to not eat today because I ate all that shit on the weekend. So I'm going to get caught up to where I need to be by starving and depriving myself today.

And all you're really doing is reinforcing the fact that your body needs this fat because now you are forcing your body to use your fat today. So now you're just making it even worse. I know how it is. I know the mindset. I know all of that. So you want to change that. You want to change that.

Today is your opportunity to be like, okay, what, how do I feel today? And why do I feel this way? And how do I feel about the choices that I've made? Now, if you crushed it on the weekend, meaning like you, you stuck to the plan, you did all the things, you feel like a freaking rock star today, then you need to take a minute and be really proud of yourself. You need to take a minute and you need to acknowledge how great you feel. You need to acknowledge the fact that you made choices that maybe weren't as fun as indulging, but you made choices that made you feel good. You know why you need to take a minute and reflect on that and own that because the more

you reinforce that type of behavior, the more you reinforce making those changes that make you feel this way, the more you're going to continue to make those choices. Now, on the other side of that, if you woke up today, you got on the scale and you were just like, you're in a funk. It's ruined your whole fucking day because your weight was down last week. And now this week, your weight is up or you know what I mean? Whatever that is, that's okay. Recognize how you feel and recognize you don't enjoy feeling this way. A big part of making the changes you're going to need

to make are based on recognizing how you feel. Recognizing that, okay, I made this choice. I don't feel great because of it. And therefore I don't want to keep making it. You might still keep making those choices, but at some point you're going to recognize they're not working for you. So my point in all this, it's all about awareness. It's not just making the choices and being angry and frustrated. It's about really understanding why you made those choices. Does that do those chips that you are eating at night? Do they bring you joy?

Do they make you feel good? Do you eat them without like in the moment be like, oh my God, I shouldn't be eating them. Or when you're done eating them, oh my God, why'd I eat those? And then you wake up the next day and you're like, oh my God, I ate those chips. And then you berate yourself, right? So then you need to recognize, are they really bringing you joy? Are they fun? Do you really actually enjoy having those chips? Or are you using them for a mechanism or what they represent? You're eating those chips because now you are in bed or you're watching a movie and you're winding down and you've had a shit ass week. So you just want to take a minute and chill and then say to yourself, is there something else that I could do? Maybe I could have some tea. Maybe I can read a book. Maybe I can have a bath. Maybe I can just not have the

chips, even though that makes me feel uncomfortable because my payoff is going to be tomorrow when I wake up and I feel so much better because I can open my eyes because they're not salted shut from all the salt I had the night before, right? So my point is no matter how you feel today on Monday, it's a learning opportunity. It's an opportunity to reflect on the changes that you're making. And you're gonna have another chance next week. You're gonna have another chance next week.

So rather than festering in your funk today about how you're feeling about the choices that you made yesterday or the day before or on the weekend, you wanna focus on what you can do today. So get right back at it, be as consistent as possible. Hit all those meals and snacks, make them nutrient rich and eat to satisfaction. Do not punish yourself today for what you did yesterday or the day before, right? You want to give that body what it needs. You want to tell the body, listen, I am in tune. I'm giving you all this good nutrient rich food

for you to make change and to address the fact that we don't need this fat anymore. And that's what you want to do. Get right back at it. Get right back at it. All right. I am going to work through some of the questions that you have. Speaking of the expectations that we have when it comes to dieting and all the feels that can come with it, and also let's reflect on how detrimental the diet industry can be, especially for those of

you who've, who've not only been dieting for the last 20 years, but so many times you've been successful in losing your weight and then you gain it all back. And what that does to your mind, we're going to talk to Dr. Beverly David. She's going to join us tomorrow. She's a psychologist. She's amazing. That's going to be tomorrow at 9am. I highly suggest that you tune in. And of course, if you can't make it live, we're going to repost that segment in the guides where are my notes here let me go in and see where y'all are at hello hello hello uh husband is getting a knee replacement today so i need to stay healthy and on plan so i can help him in his recovery did not stay on plan yesterday but moving today yeah so there are going to be moments in your life where you cannot prioritize yourself.

Something has to give and it needs to be you. So maybe you end up spending all day in the hospital or by someone's bedside or whatever that is. But this is the thing is that you need to take care of yourself in order to take care of other people. And it's not an easy thing to do. And sometimes it's the last thing that you feel like doing, especially when you really want to indulge in, you know, just sort

of your feels. But this program is not how you follow when life is easy. That's not what this is about. This is about how you show up for yourself when shit is hitting the fan and life feels like it's falling apart or it's making it very difficult for you to prioritize yourself. That is when you need to dig your heels in. That is when you need to ask for support. That is when you need to really show up for yourself. It's really in those moments. And here's the thing with this program that's really super cool. It's not any one thing that you're going to do. It's not any one thing that you're going to do. It's not any one thing that you are going to do. It's all the little things that you can do day in, day out. Some of

them really insignificant that you don't really think are adding up to make a big difference that really are when you're consistently doing them. There's so many things that you can do to be proactive. We're going to start talking about maximizing. It's one of my favorite topics, maximizing. We have like a whole, we have like, there's 20 questions with 150 sub questions that you can go through. It's in the book. We're going to be rolling it out on week two that outlines all the different things that you can do to be proactive with this process. There's so much more than what you are eating when it's just the focus right now is really focused on what you are eating and when and being really consistent with that. So recognize you're going to have the feels that you're having. Plus, you're going to try to stick

to this food plan that you now need to follow and you need to do. It might take a few days, it might take a few weeks for you to get into the groove of doing the things that you need to do. If you are not used to prioritizing yourself, that might feel really uncomfortable. You might feel guilty for prioritizing yourself, you might feel like it's selfish for prioritizing yourself. For some people, prioritizing yourself and taking the time for yourself to make these changes is going to be the hardest part of the program. You know, so it's going to take some time to kind of like figure out how it all works together. And for you to find time to prioritize yourself and work through the fields and work through the habits and work through the issues and associations and whatnot. The program is going to do a lot of the work for

you because especially the changes that we are going to be making and the tweaks we're going to be making each week, they tend to bring up the fields. Let me go into some of these questions. Someone was asking about, let me get my little mouse to work here. Where is it? Someone was asking about fruit. Can we have fruit only for a morning snack? Can I also have fruit after dinner? So why do you want fruit after dinner? Right? I know why you're asking. You want something sweet. You want to replace perhaps your dessert. I don't fuck around like that. I'm not into that. I'm not into tomfoolery. I love this question, by the way. So now I'm generalized. I'm not talking specifically to you. I don't fuck around like that. I'm not, what can I replace my dessert with? You don't

fucking need fruit at the end of your dinner. You don't need a dessert. You don't need snacks at night. You know what you need? You need to fucking lose this weight that you've been trying to lose for 20 years. Do you know what I mean? So why do you need it? Because your body doesn't need it. So chances are you just want it, right? And that's the whole thing with adding in the chocolate or the treats or whatever or whatnot. Now, let me tell you what you can do, because it's a great question. You can add fruit to your meals, like you can do berries on a salad if you want. If you're making a nutrient-rich, like you can do berries on a salad, if you want, if you if you're making a nutrient rich salad, you can definitely add some berries on a salad. If you live in the warmer

climates, or you know, it's the summertime, you definitely want to be bumping up your fruit intake. So if you live in a, if you live in where it's winter, where we are right now, like minus, I don't even know what your body tends to crave, like heavier, heartier foods, right? Like, and warm foods like soups and stews and fatty meats and like your heavier carbs, like your squashes and your potatoes and that kind of stuff. So this is where you want to decrease the fruit intake and really bump up those heavier. Make sure you're adding them to your lunch and if you need them to your dinner, right? Whereas if you are in one of the warmer climates, and I say this because we're in like 55 plus countries right now. So there are people who are in Australia,

for example, New Zealand, hello, who they are on their summer right now as we are on their winter. So if that is you, you can definitely bump up your fruit intake. You still want to keep that fruit for your morning snack, but you could add fruit to your breakfast. Like you can add some blueberries to your oatmeal or whatever you're having or your eggs or avocado or whatever you're having for your breakfast. You have that fruit on its own, which is for a rhyme and a reason. And then you can also add like fruit on a salad. And then you can also add like some grilled pineapple at dinner or whatnot. But what you don't, my issue is, is the positioning of the fruit after dinner. So now

you're looking for something sweet after dinner and you, or you're looking for something to snack on after dinner. So it's not like, what, what can I have? It's more like, why, why do I, why am I, like, if you're, if you're hungry after dinner, you have to say to yourself, why, why am I hungry after dinner? I've just eaten six times a day, super nutrient rich food. I've eaten it to satisfaction. It's dark now. My body's trying to wind me down for sleep. Why do I need something to eat? Am I actually hungry? Did I skip my meals and snacks today? Did I, you know, go light on the nutrient value of my foods? Like for example, for my veg snack, did I just have carrots or did I have loaded up with some dips or some cheese or some, you know,

whatever that is to give it a little bit more oomph because I feel like I need it, right? Like why is it? Because if you've eaten all your nutrient rich foods all day and you've eaten them to satisfaction, chances are you could be hungry in the evening because you're actually heading into detox because being extra hungry in the evening, even though you've eaten all day is a sign that your weight's about to drop. So then the last thing you want to do is actually eat in the evening because eating in the evening is going to mess with your sleep. And this is science. This isn't me just telling you because it's not about less calories. It's about prepping your body for a nice deep sleep because when you sleep is when your body makes change.

So your body's not interested in eating something later in the evening because it's like, I just want to shut her down and go to bed. I want to get to repairing and rebuilding and regenerating and rejuvenating and detoxing all the things that it does when it sleeps, right? If you are craving, I think we're talking about cravings this week. When are we talking about that? I had it on my notes here. We are talking about cravings, cravings, cravings, cravings, cravings on Tuesday. So if you are craving something, cravings are just a message from the body trying to communicate its needs, right? Cravings are your body trying to screw you over, make you fat, keep you fat, you know what I mean? Your body working against you. Cravings are your body being like, hey, I'm trying to tell you what I need.

So usually when you crave carbs and sugar, it's because you've had carbs and sugar, right? So you've sort of spiked your insulin. Not that I get into talking about spiking and insulin and stuff like that. I try to avoid that conversation. But if you have sugar, your body wants more sugar. And or you are dehydrated and you're not drinking enough water. And so your body's trying to get you to consume high water content foods, which are fruits. Fruits are sweet.

We think sweet. And then we think high water content foods, which are fruits. Fruits are sweet. We think sweet. And then we think something candy, chocolate, whatever, right? So if you're craving sugar, bump up your water intake. And that usually helps. If you're craving salty foods like chips or whatnot, your body associates salty foods with high fat foods. So when you're really stressed, you'll find that you crave a lot of salty foods. If you're a person who like you have the crave salty, you crave sweet, whatever that whatever that is. If you're a salty crave, I crave

salty foods all the time, chances are you're also a high stress person, or you got a lot of stress going on in your life, your body's looking for more good fats, your brain is floating in flat fat, your body needs good fat, especially when you're revving really high and stressing. So it gets you to crave salty foods when you're not getting in enough good fat. So cravings are just messages from the body. And they're not like, what can I have? It's like, why am I having them? Right? So if you are craving something sweet, after dinner, or at the end of your meal, that could be out of habit, because you're used to having a tea and cookie or something sweet after dinner, right? Or it could be that you're dehydrated. And the reason why you need more water, so you need, we have a great video. When is that Dr.

Pfeiffer video coming out? Do we know when that Dr. Pfeiffer, Tony? The 19th. It's coming out soon, this week, end of this week. The reason why you need more water is one, most of you were not drinking enough water in the first place. But two, because you're eating so often, your body needs more water than the average person because of all the foods that you're consuming and how often you are consuming them. So even if you're drinking more water than you're used to, you may still find yourself feeling a bit dehydrated at the end of the day. So there's a difference between like, are you actually hungry? Is your tummy rumbling and that's your migrating motor complex? Or are you craving hungry? Um, is your tummy rumbling and that's your migrating motor complex? Or are you craving something or have you been triggered? So you want something

right? Like that's, that's where we really want to get into. So what is it about having something sweet after dinner? I love this question, by the way, it's such a great question. Um, such a great question. Um, all right, let me see if I can scroll down. And so can you have fruit after dinner, you can have fruit with dinner, if the circumstances, right, you can have you can have with dinner, but not not after dinner. Can you please elaborate which vegetables can consist, for example, for breakfast when you have an omelet with spinach as your leafy vegetable? No, so no, we don't. So what you want to do, where's do we have a post on that? Let's talk leafy greens.

I'm assuming actually, I think it was in the food plan. We have a whole post on let's talk leafy greens. So we kind of phrase things a little differently. And you might be told that spinach is a vegetable, we consider it a leafy green. And so leafy greens are things that are green and leafy, like spinach, like kale, like, you know, even colored leafy greens, like radicchio or whatever we consider leafy green. Whereas vegetables are, you know, like your carrots and your broccoli and your even potatoes and your like, those are more vegetables. There are some that crossover like bok choy would be considered a leafy green and a vegetable. So we have those included on that post. So there's a grocery list that defines leafy greens and vegetables. There's

also a post on let's talk leafy Greens that outlines that as well. So if you can check that, I believe it's in the basic food plan. There's more extensive information on that. So yeah, so you can have like an omelet with leafy greens, which is your spinach, and then you could add some broccoli in there. And then that would be your vegetable, for example. That would be your vegetable. Had a great weekend. on plan and the scale is going down feeling awesome starting aqua fit this afternoon. I find I spent a lot of time in the kitchen and the bathroom. Yeah. I'm not a big first of all, I love that you're doing aqua fit like you do not have to exercise

and we're going to talk about that more about exercise, but you don't you don't need to exercise, but you definitely need to move your body. So no one needs to go and join a gym. You can just simply walk or, you know, do some stretches at home or find some great videos on YouTube or using the Libby Method app. We got some great videos in there for you as well. I love Aquafit. I used to teach Aquafit actually.

Aquafit's great. It's great. A little bit of resistance in the water like that. It's great for getting your heart rate up. So first of all, I love that. Yeah. It's great. A little bit of resistance in the water like that. It's great for getting your heart rate up. So first of all, I love that. Yeah. Let's talk about the kitchen. Um, we do have amazing recipes, but you don't have to make them right.

Like you don't have to spend a lot of time, you know, making fancy recipes. And, but I do believe that there's something to be said about being prepared. So you see, you see people food prepping, right? I saw people this weekend, everyone's making soup, they're bringing their groceries home, they're prepping them, they're getting ready, like, that's awesome. But if you're not that kind of person, that's okay, too. Because it's not like you're going to turn into a meal prepping person. It's not, it's not like you're necessarily going to turn into a gourmet chef either. And that is totally okay. You can really simplify your meals

and your snacks and still make them nutrient rich. But there is something to be said about being prepared. Like for example, if you keep missing your snacks, because you're here, there and everywhere, then throw some carrots in a baggie and throw some nuts in a baggie and throw them in your purse every morning. Or like just spend like, you know, 20 minutes in your kitchen and take the carrot sticks and put them in baggies and put the nuts in individual baggies. So like you're ready to go. Right? Or if you need to buy them like that already, buy the small packs of nuts, buy the small packs of your vegetables already cut up or whatnot, right? Like you really have to figure out what's going to work for you.

So yeah, I hear you on that. I hear you on that. If you're looking for flexible workouts, Peloton's got you covered. Summer runs or playoff season meditations, whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit um also the bathroom so we do have a science post that goes more into detox and how your body releases fat it's through the same metabolic process that your body releases fat but you actually release fat when you breathe

when you sweat and when you pee and also when you poo and this is what i mean by when your body releases fat through the metabolic process and this this is really what's happening. And so because we're dealing in weight loss and food, you know, there's a lot of processing of food in and out, obviously, and there's a lot of detoxing going on. And so you will find that you're in the bathroom more than you probably are used to. But this is a good thing. And that's sort of, that's part of the way that the body releases fat at the end of the day. You're going to notice as you start to increase your water, you do spend more time in the bathroom. That will get better for a variety of different

reasons for sure. Sometimes we keep going to the bathroom because we're not quite hydrated yet. Once your body gets used to drinking more water, and once you actually reach homeostasis, you're drinking enough water to be hydrated, you'll notice that that gets a lot better. You won't spend as much time in the bathroom. We are going to talk about poop this week, though. We have a whole poop protocol. Because you think that, you know, you think that here I am eating healthy, and I'm starting to exercise. And, you know, you may not feel so hot, and you might feel bloated and have the scale go up before the scale drops. And you may find that you're constipated, even though you're having all these vegetables and leafy greens. And you know, or you might find that you're having loose bowel

movements, oh my goodness, what's going on. So you are making change. And you are also hyper focused and aware of the changes that your body is making. So you're going to notice, like you're not going to be able to, you know, make all this change without noticing the change happening. So with your bowel movements, it's normal for them to be all over the place. So you may have bouts of constipation, just simple changes in your diet will do that. That's why you want to make sure you're getting those vegetables and leafy greens and whatnot in there and good fats as well, and getting enough water into. But even with all that, you may find that you're constipated. Now, some people will notice that they are constipated

right before the scale drops. And then once that scale starts to move, they start to notice loose bowel movements. So that is very, for a lot of people, that can be what happens right before they get their menstrual cycle, right? You get constipated, and then when your flow comes, you'll notice you get those looser bowel movements. So kind of same, same, same detox process that we're piggybacking at the end of the day. Also, your body's actually making change. So if you are a person who goes like once every three days, then you might notice that you're constipated for a bit. And then when your bowel movements come back, you start going every other day. And then you'll get a bout of constipation. And then when they come back, all of a sudden, you're going every day.

Like if you go to the bathroom every day, but only in the morning, and only after you have a coffee or when you eat, you are not regular, you are you're needing to eat or have a coffee to stimulate your bowel movement. So that's not that's not you being regular at your bowel movements. They happen regularly, because you regularly have a coffee or breakfast. But there's probably lots of room for improvement when it comes to your bowel movement. So also, when your body goes into detox, it's very normal to have loose bowel movements. And some people who are who lose quite amount quite a bit of weight in a timeframe that we have, because we've had people lose as much as 80 pounds on the program. Obviously, that's not the norm. Everything needs to align. Usually,

people who lose larger amounts have larger amounts in order to lose. If you can imagine, you'd be losing quite often throughout the program. So if you're noticing your scale dropping quite a bit or quite often, it wouldn't be unusual to have loose bowel movements that go along with that. Now, with that said, although that is normal, if you ever do feel like something is off, make sure you check in with your doctor. Let me see if I can find some more questions here. Getting sidetracked. Throwing out the secret box of chocolate covered mints.

Okay, listen, I want you to not, I'm not a big fan of out of sight, out of mind, believe it or not. Now, there is something to not I'm not a big fan of out of sight out of mind, believe it or not. Now there is something to be said with for being triggered. So if you recognize that something is triggering you and you find that box of whatever sitting on the counter triggering, then sure, like until you kind of get to a better place about it, because I want you eventually to be able to sit in a room full of those chocolate covered mints and not even bat an eyelash. That's what I want for you. I want you to not even be like, just be like, no, I'm going to have some of those and oh, those are delicious. And then that's it. No berating,

no feeling guilty, no starving afterwards, no nothing. Just I had them. I enjoyed them. No big deal. Move it along the next day, right? Because any indulgence you have along the way, let me just say that, it's not going to cause you to gain weight. Nobody is going to gain any real weight while following the program, even if you end up eating pizza one night or chips one night or candy one night or even for three nights or even for a week, you're not going to gain weight from doing that. So it's just a matter of, have I had it? All right. And a times, if you do have the thing, and you get on yourself mentally, it's an opportunity to work through those issues and associations. Right? Like we were going to talk to this, we're gonna talk to Dr. Beverly about this. She has a great thing called capture cancel correct. So I recognize I keep

sabotaging myself by having these mints every night, even though I know I don't really want them. I'm capturing, okay, I'm doing this thing. Cancel it means, okay, I'm not a failure. You know, I'm not a horrible person just because I had the mint. Correct it. I'm showing up for myself. I'm doing great. These few little mints are not going to stop me from reaching my goal, right? So it's a matter of recognizing the thing that you're doing that's causing that internal kind of, for lack of a better word, negative dialogue, and then be able to recognize that you're doing that and then change that habit in your brain. Our thoughts are also wired to triggers and out of habit as well. And a lot of us have a really negative dialogue from spending so many years dieting, right and feeling like we're failing constantly. So if you have that thing, it's no big deal.

It's an opportunity to really tune in to that dialogue that's happening, to rewire, right? What we're doing is rewiring how your body's come to function, but also how your brain has come to function. So having that thing is an opportunity. Leaving it on your counter right in front of your face, I mean, that's a huge opportunity, leaving it on your counter right in front of your face. I mean,

that's a huge opportunity as well. Right? What is this bowl of mints, chocolate covered mints have over me? Why can't they just sit there? What's my deal with them? Do you know, like, okay, you might not be ready for that. You might not be ready for that. But that's why I'm not a fan of out of sight out of mind. At some point, you want to have those things around and get used to seeing them and get used to being like, I'm going to choose. That's why we don't have cheat days. We have Tuesdays. I'm going to choose to have that.

I'm going to choose to enjoy it. And I'm going to choose to just move it along mentally afterwards. Right? Or you're going to have it and realize no big deal. Having that thing didn't stop me from reaching my goals. But ultimately, and it might be too soon for you to do that, which I totally get. So you might need to put it out of sight, out of mind for right now. But ultimately, I want you to be around foods. I want you to be able to be in the line at the grocery store, be at a party. If you have kids, have chips in the drawer, have, you know, be one of those people

where they have mints out on the counter, you know, like that's what I want for you. And that's where you lose your weight in a way physically, but also mentally where you're really calm around food. And if you can imagine some of you are like, Oh man, I have a lot of work to do. I have a lot of work to do. And we do, we have a lot of work to do. We're going to work through it though. We're going to work through that. Um, all right, let's see what else we got here. Tired. A whole new workout this morning. Kettlebells.

Need to try new things in the gym to keep it interesting. Yeah, I love that. I love that. Here's the thing about working out. You don't have to work out. You get to work out. Have you heard that before? Kind of reframing the things that you need to do on the program as you get to do them

is really cool. You know, I get to work out. I get to lose program as you get to do them is really cool. You know, I get to work out, I get to lose weight, I get to change my habits, I get to eat healthier. You know, that can be a real game changer for people the way they kind of reframe this in their mind. Because a lot of you are bringing your baggage from past diets into this one. Right? Like you just want to lose this weight already. Because like I've heard so many times, I'm so desperate, I need this to work. I hope this works for me. I've done everything else. I get that I get like, I'm, I'm assuming you've done all the things and you're so fucking tired of that bullshit. The starving, the depriving. Do you know what I mean? The disconnecting the

you know, I hope that you're the weird shit. The you know what I mean? The disconnecting the you know, I hope that you're the weird shit. The you know what I mean? I hope that you are done with that. Because this is this program is not that the living method is about really rewiring and reworking how your body and your brain have come to function. It's about really being in tune to your body's needs and knowing what your body needs. That's what it's all about. It's about reconnecting with yourself and your relationship with food because we use food for so many things, right? We use food to survive, which is probably the biggest one, to connect, to show love, to celebrate, to enjoy

because some of you are foodies and you love baking and you love cooking and you love the flavors and the taste of food and there's nothing wrong with that. And we don't want you to lose that, but we want you to reconnect in new ways with it. Especially if you're a foodie, you can sort of feel like, oh God, if I can't indulge in my food and I can't have what I want, I'm missing out. And I'm, you know, that can be very unnerving. But what we want you to do is pull back from that and get in tune with what your body actually needs, rather than what you want, or what you like or what you love, and then get really in tune with what your body needs. And then when you go back to, you know, having that dinner and making those foods and really get back into that enjoyment,

right? Like what we don't want anyone to lose their joy over food, but we do have to focus on what your body actually needs right now rather than what you want. And so that the two can happen at the same time, you can really indulge in cooking, right? All these healthy, nutrient rich meals for yourself, you can really indulge in eating your food and taking time to like really enjoy it, right? Like how many of us eat our food and we just rush through it. We don't even taste it or we eat it out again. Oh my God, I'm eating this. I can't believe I'm eating this. Oh my God, I shouldn't eat this. I should stop here. Right? It's actually taking time to enjoy

your food, to chew your food. You know what I mean? So we're going to find a kind of new ways, new ways to indulge in the process that makes you feel good. You know, I'm now up to three liters of water a day. I now I find I'm always thirsty. Is that normal? Yeah. So I mean, in some cases, if you're drinking extreme amounts of water, and you're thirsty, there might be an underlying health issue like Addison's or you know, whatnot going on. So you want to be mindful, nobody should be drinking extreme amounts of water. So two and a half to three and a half is that base. So that's science. That's like the average person needs at least that for basic body function, like breathing, like moving, like processing food in and out and whatnot. And so that's not optimal health. That's just like basic, like that's how much you need,

right? So then you want to take into account how active you are, if you are working out the environment you live in, if you're sweating all the time, or even if you are like those of you who live in Alberta right now, and it's like minus 50, um, that you, you have your heat on internally, that's like really dehydrating. You know, so it's just you're taking account your your your activity level, your environment, some of you take medications that can be very dehydrating as well. Like a lot of medications that have a side effect of weight gain isn't some magical ingredient that causes you to gain weight, it's because it leaves you so dehydrated that you tend to eat more and crave more carbs and sugar when you're taking them.

So you want to account for, you know, and add more in for, you know, your lifestyle, and whatnot, salty food, you need more water, alcohol, you need more water, you know, so you want to sort of add it in and adjust day to day to day, it's good to have a goal, like I'm aiming for three liters. But you know, if you're thirsty, then, you know, it could be because you, you know, you've had your heat extra high. You've done a few workouts, you had some salty food, maybe a few drinks on the weekend. So now you're thirsty today. So, you know, maybe three days out of the week, your three liters is great, but then the other days you're thirsty because you need more because of whatever reason. So it's great to have that goal every day, but you also want to be in tune to if you need more, or if you need less and be adjusting accordingly. And so a lot of you are

noticing that you are thirstier than ever, even though you're drinking more water than you ever have. And then you are hungrier than ever, even though you're eating more food than you ever have. And you are more tired than ever, even though you know, you're getting the same amount of sleep you're getting before. And or you're feeling your body being bloated or whatever, and all that when we're paying attention. And a lot of you have been taught to disconnect through dieting, right? You're not eating when you're hungry. No, I'm not doing that. I'm starving myself. I'm depriving myself. I'm, I'm ignoring my body's cues. And in doing that, we tend to ignore all of our body's cues. So we become very disconnected with ourselves. And in now paying attention to

the things we need to do and how our body's responding to the things that we are doing, we are now reconnecting and we are noticing our body talks to us, it communicates with us, it should tell you when to eat, it should tell you what like, I'm hungry, I need to eat something, what which is hunger is not an immediate need for food, by the way. When you are hungry, your body knows you need to find the food. You need to prepare the food. You need to eat the food. And then it needs to digest the food.

So your body's like, hey, based on our, you know, our energy levels or glycogen reserves, you might want to think about eating. Hey, okay, it's time to eat. What to eat? Oh, I want a steak. I need it. You know, when you crave a steak, you know What to eat? Oh, I want a steak. I need it. You know, when you crave a steak, you know, when you're like, I need a steak, and you're ready to go run out and find a cow and cut its ass off because you need a steak so badly. Or I want

a salad. I need just some clean, healthy food. After you come back from vacation, you just want to find some leafy greens. You know what I mean? Like, you know. So when to eat, what to eat, and also how much to eat. But we have been trying to figure out how much we need to eat by doing math, by counting, by weighing, by measuring, though, no wonder we don't have a fucking clue what to eat, right? Or how much to eat, because we're so disconnected from that. And this is you can't figure out how much you need to eat by doing math, right? You just, you can't. So this is why right now we're following that basic food plan, the routine.

The body loves routine. It's going to establish everything around that routine. And then it's going to adjust to the routine. So you're going to notice all of a sudden your portions are naturally becoming smaller. And then you're going to notice your body really starting to communicate with you, which is really super cool. This is why you really need to understand the goal right now is eating to feel satisfied. I want you to feel satisfied so that when the time comes that we're purposely leaving ourselves feeling slightly unsatisfied, you know the difference. Now don't

worry because that's another, that's a few weeks. It's a few weeks away still. It's a few weeks away still. Yeah, so adjust the water as needed. Don't be afraid. If you're thirsty, drink water. Don't be afraid if you're hungry. Hungry, it's okay to be hungry. Because it's just your body saying, hey, you might want to think about eating something because our energy or glycogen reserves are getting low, right? So don't be afraid of your body communicating with you. Your body at the end of the day is not trying to screw you over. Your body is not trying to get you to eat food that's going to make you fat. It's not trying to make you fat.

It doesn't hate you. It's not trying to give back at you. It actually wants you to look and feel your best and be as healthy as possible. Your body is absolutely on your side. So it's just a matter of us. We're getting in tune with that. And therefore your body's starting to communicate with you, which is really super cool.

And then you got to learn to trust that. And then you got to learn to trust that, which that's a hard thing is, that's a hard thing to trust. Oh gosh, Catherine. Last week I was diagnosed with cancer for the third time. Not going to lie. I cracked open a bottle of wine.

I do have to say I'm proud of how I ate this week and weekend. Now more than ever, I really need to get my physical shit together. Yeah. So a lot of us on that note, a lot of us are here to accomplish a goal that means a lot more than fitting your ass into your jeans or wearing that bikini on vacation, right? You have some serious goals to get healthier, to feel good, to survive, right? To survive a lot of people.

And so this brings us back to our conversation at the top of this live today is to reach your goals. You have got to make change. You have to change the things that you are doing. You have to change the way you are thinking. You have to change how you are feeling, right? And you have to make those changes long enough to actually add up and make a big difference. As we roll into week one, and I suggested this prep week, but I know prep week is a lot. I suggested that you take time to figure out your why. Why are you here? Your why is going to be your motivator because you're not going to have motivation. There are going to be some days you're going to drink wine and have chips for breakfast. And that's just part of life, right?

So you got to figure out your why. Why are you here? And also reflect back on where you've been, all the diets that you've done so you know what you need to do in order to move forward, right? We're going to give you a lot of resources. We're going to have a lot of conversations. We're going to be here to support your freaking ass off every single day.

So please reach out to us, rely on us. We've got you. We're here for you. Indulge in the process, read the posts, watch the videos, try to catch as many lives as you can. Be sure to listen to our guest segments. Our guests are just, they are here for you. They know what you need because they've been with us for a while because they know what you are doing. They know the things and the fields that you're going to be working through. Indulge yourself in this process. And I can say that because you have to eat anyway. You have to prioritize yourself in your own life. It's beneficial for you to be mindful of what you are consuming and giving your

body nutrients that it needs to give you the energy that you need every day to repair, to rebuild, to regenerate, to rejuvenate, right? You got to sleep, so why not focus on getting the best possible sleep you can? It's important for you to move. So find things that are going to motivate you or that you're going to enjoy doing while you're moving your body, right? Everything about this process is so healthy for you that even when life is hitting the fan, it's so beneficial for you to continue to show up and do the things that you need to do while you're also simultaneously juggling or having to focus on all those other things in life that we need to do too. So, um, with that note, I hope that you, I hope that you take time to reflect as we

roll into week one. Um, I hope that you are hopeful because you should be. This is an amazing program, but don't just rely on hope. You got to do, you got to do. And I hope that you take time to find moments of joy because this program is not a punishment for you. I know you've done all the diets. Maybe you feel like you failed. You haven't. Those diets failed you. And if you are still here 20 years later, 50 diets later, the truth is you haven't failed. You have been persistent AF and you have not given up on yourself. So don't give up now. Follow through. Take it day by day. Take it day by day. And I promise you, if you're here at the end, you're going to be so proud of yourself and

you are going to be wowed by what you can accomplish. I got to go, everyone. I'm going to be back tonight, though. We're going to be, we're going to, I'm going to be back for Monday Night Live. I used to do lives every Monday, every night at 7 p.m. And for personal reasons, I had to stop doing them. And I found a little bit more bandwidth. My kids are a little bit older. And I miss the 7 p.m. and for personal reasons I had to stop doing them and I found a little bit more bandwidth my kids are a little bit older and I miss the 7 p.m. lives they're gonna be you don't have to watch the

morning live and the 7 p.m. live they really are for people who can't catch the live live and they you know kind of really want to participate in a live they're also gonna be really great for reflecting at the end of the day don't hold me to anything I say because it's gonna be at the end of the day. Don't hold me to anything I say because it's going to be at the end of the night. I'm going to be fucking tired probably. I might say shit that's a little offside. I'm just preparing you right now. But we're going to have a lot of fun. So if you want to join me Mondays at 7pm, I'm looking forward to it. Have an amazing day, everyone, and I'll catch up with you later. Bye.