The Livy Method Podcast - Livy Method Day 8 - Winter 2025

Episode Date: January 13, 2025

Gina Livy's Facebook Lives from The Livy Method Winter 2025 Support Group hosted on Facebook. This is a recording of the Day 3, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2025In this episode, Gina dives into Week 1 of The Program. Learn how to harness your awareness to work for you, challenge your thoughts and feelings about The Process, and stop stressing over a scale that's up or not on the move yet—it’s all part of the journey! Discover how to use the scale as a tool, meet your body’s unique needs, and navigate food-focused love languages without sabotaging your goals. Gina also breaks down the difference between support and accountability, why we take weight loss seriously here, and how portion sizes should be responsive—not rigid. Finally, if you’ve already dropped the ball we’re here to remind you—it’s all about getting back at it, no guilt, no shame, progress over perfection!To learn more about The Livy Method, visit www.ginalivy.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. I wanna take a quick minute out here to introduce to you our new podcast sponsor, and we are so aligned. I'm excited about this one.

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more intense workouts. That's going to be fabric that like moves with you through every rep. However you choose to move, Joe Fresh has you covered and Joe Fresh has a promo code for you. I love this. So all you have to do is use the code libymethod25 when you check out online at joefresh.com or through the JoeFresh app. Right? Amazing. Day 8 of the program, week 1. This week is all about continuing to be super consistent when it comes to following that food plan. It's the foundation of the program. You're going to be making changes to it as you go. We are going to approach weight loss from a variety of different angles. We are going to get in there. We're going to make things routine. We're also going to

shake things up. We're going to do all, we're gonna make things routine, we're also gonna shake things up. We're gonna do all of the things that we can do to help you lose as much weight as quickly as possible in the healthiest of ways possible and in a way that you're gonna be able to maintain and sustain. That's the goal. That is the goal.

How are you doing? Some of you have been with us since day one. I know there are new people just getting into the group. Registration is now closed, so if you have any friends or family who want to sign up, they can't. They can't. This is all about just moving forward together. Some of you will have to take time off. Some of you are starting later. Some of you will have to take time off. This is why we number the program by 91 days. It's really easy to know where you are at. If you have to take time away, you just pick up exactly where you left off. And of course, make sure you ask as many questions as possible.

I was thinking today, what really is the difference? We talk about what makes a living method different from other diets that are out there. And no counting, no weighing, no measuring. It's a guided program. We literally tell you what to do each week, every day. We're all about focusing on maintenance. But really, it's in order to make any goal in your life come true, it's about awareness of where you are at, what you need, and what you need to do in order to reach your goal. And if you think about the awareness needed to make change, counting, weighing, measuring, doesn't give you any sense of awareness. And it's really the things that you are going to work through

throughout this program for many of you. Some of you are going to follow the guidelines, that's it, of all the information, and I know I keep saying this over and over, of all the information we have posted in the group, and here's a book representative of all of it, all you need to do is read those guidelines each week. Last week, prep week, this week, week one guidelines. Just read the guidelines, follow the guidelines, and you're going to be good. Chances are you're going to lose your weight. What's really messing people up is what's going on in their head. I have some people saying, well, I haven't

lost any weight yet. I don't think this program is working for me. We're on day eight. And we've told you it's so normal for some people not to see any movement on the scale for weeks. It doesn't mean that what you're doing isn't working. Some people saying things like, well, I didn't do prep week. In hindsight, I didn't do prep week the best I could have.

Should I go back and do it again? No. Just keep moving forward, progress over perfection. We say it all the time, right? We have seen some people wondering, well, this is, I can't do all of this. I can't be in the Facebook support group and use the app and the book and the journal

and I don't have time for any of it. You don't need a whole bunch of time. All you have to do is read those guidelines. Pop in the group ideally every day, watch the check-in video. It's like what, five minutes long? That's it, we tell you exactly what you need to do is read those guidelines. Pop in the group ideally every day, watch the check-in video. It's like what, five minutes long? That's it. We tell you exactly what you need to do.

Some people are already freaking themselves out. I don't know if you're going to last. I don't know if you're going to last, but it's a sense of awareness. What am I feeling right now? What am I thinking? What's going on? Why do I think that I have to be perfect? Why do I think just because the scale isn't moving,

this isn't working for me when I know I'm doing all these amazing things. I'm eating better than I ever have. I'm feeling better, starting to sleep better. It makes sense. Right? What's going on there? So we're gonna have some guests that are going to join us this week. Tomorrow, Dr. Dina Kara-Shafer is a learning strategist because weight loss is about unlearning. It's about relearning and it's learning new things. She's going to join us tomorrow. And then Dr. Dina Kara-Shafer is a learning strategist because weight loss is about unlearning. It's about relearning and it's learning new things. She's going to join us tomorrow.

And then Dr. Beverly David, clinical psychologist, is going to be joining us on Thursday to talk about how your history of dieting is probably affecting your current journey. So we're going to get into all of it, but I just want to put that out there today. Really reaching your goal when it comes to weight loss, like in a way that you're going to be able to move on, is bringing awareness to where you are at and the things that you need to do and work through in order to make real change in your life.

Okay, I want to get in and answer as many questions as possible. This is my first time on the program and I love it. It's so easy to follow. Pat, I love this. This is how you should explain the program. It is so easy to follow. And even if you this. This is how you should explain the program. It is so easy to follow. And even if you feel a little lost, because maybe you just got into the group, all you have to do is ask a question in the Facebook support group. You'll get a real person

helping you try to figure it all out or open up the Living Method app and ask a question. And literally you get an answer within seconds. What makes it hard? What makes it hard is our feelings about all of it, our thoughts that are going on, our habits. All that is what makes it hard. Some of you are gonna really struggle, but we're gonna be there with you every step of the way. We're gonna bring on experts to help you figure out what are you struggling with?

Is it the things mentally that you're struggling with or is it things physically like inflammation, hormones, digestive issues, we're gonna get into and work through. I'm gonna basically present you with all the resources possible, including the app and the Facebook support group, the book and the podcast and all of that, but also the knowledge and the support that you need

in order to be successful. Embrace all of it, right? Embrace all of it. I know your weight can go up and down, but why does your weight go up 1.4 pounds in one day? Didn't exercise yesterday and slept okay, still confused a bit. So, Hyphren, we have a post. You really want to really understand what's happening on the scale. So we introduced why we want you to use the scale as a tool last week,

right? Getting on it every day, collecting that data, understand the ups, the downs, the plateaus, all of it. And so this is the difference with the Libby Methods, weighing every day that might be different than any other diet that you've done where you only weigh once a week, where you're really not picking up on those normal fluctuations that you're that you're having in your body and because you are weighing every day and because you want to see that scale go down, you're more hyper focused on that. But we have a post this week.

So you can search this in the app. This post isn't so all the information that we post is in the app, obviously in the Facebook support group and in the app, we roll it out day by day. It's also in the book as well. So why is your weight up? We literally have a post called why is your weight up and your it's so normal for your weight to fluctuate and for so many reasons. So it could be you had salty food. So you say you didn't work out. So working out obviously you're ripping and tearing your muscles. You're causing damage.

It causes inflammation. Your body retains water because of that. So that can have your weight up. Sleep, you didn't get a good night's sleep, that can have your weight up. Not drinking enough water can have your weight up. Salty foods can have your weight up. Stress can have your weight up. Hormones can have your weight up.

Just different times in your menstrual cycle can have your weight up. But also we forget we're trying to lose weight, we're following the living method. What is the number one reason if you're doing all of the things and you can't find a reason why your weight is up? Because it's about to drop. And this is really important, that's what I'm saying, like it's really important to understand what real weight loss looks like on the scale, not what you've been taught. If the scale is up, you've gained weight.

If you're on a plateau, you can never go past that. It's what real weight loss looks like and what real weight loss feels like. So if you got on the scale today and your weight is up and you look back at the last couple of days yesterday, what's going on? Now, not just yesterday, but the days before that, maybe you had some foods that you are sensitive to that can cause inflammation in the body, some off-bites of bits, although not going to stop you from reaching your goal, can have your weight up a little bit too.

Not real weight gain, not real weight gain. If you really understood what it takes to gain real weight, so back in the day, I used to help people, used to come to me to actually gain weight. Way harder, way harder than helping people lose weight. It's a lot harder than you think to get the foods that you are eating and have your body convert them into fat. It doesn't happen overnight and it's a lot harder to do than what you think.

Just because those big fluctuations on the scale, you think it's so easy, right? Because you're seeing those. So it's normal for your weight to go up right before it drops as the body's retaining water. What fills your fat cells gets released, which can be full of toxins, which I mean, not to like, I'm not trying to like fear monger, but that's where your body stores your toxins in your fat. As your body releases toxins that can make you feel kind of, so you also probably feeling bloated a little bit. And this is where you're eating healthy You're doing all the things and you're like I feel worse. I feel I feel worse. I'm supposed to be eating healthy I'm supposed to feel amazing. I'm doing a weight loss program. My weight is supposed to be down. What the heck is happening? So really understanding what's normal when it comes to?

Healthy, there's a big difference between fat loss versus weight loss, right? So what we're going after is fat loss So so we have a post I could get into that more, but I would suggest you read over that post. It's gonna give you great insight into all the reasons why your weight will be up. If you're weighing every day at some point, your weight will be up, and it's normal for it to go up and down

and up and down and up and down. Sometimes people will lose like four pounds overnight. And they're like, how did I lose four pounds overnight? Right, weight loss is always based on momentum, what you've been doing in the days and weeks leading up. Weight gain is usually based on what's going on the day before. What's going on the day before.

And if you look back and be like, I can't see any reason why my weight would be up and you're following the program, chances are your weight is up because it's about to drop. It's about to drop. So someone would see four pounds, oh my God, I lost four pounds. You didn't lose four pounds overnight. That's probably been happening for the past week because your weight can be down but also simultaneously up at the same time. So this is sometimes where you'll see your weight go up, then you'll see it

drop. And you'll be like, okay, my weight is dropping. And then the next day, your weight will go back up again. You'll be like, oh, I lost weight yesterday, but I gained it back today. No, you didn't. Chances are your body's retaining water to continue to release that fat. Or your weight is on the way down, but then you do a workout and that has your body sore.

So your muscles are inflamed and your weight is still being released, but you're not seeing that reflected on the scale. So when it comes to the scale, it's a tool, and this is why you really want to be tracking your weight on our Libby Method app. If you see, if you click the scale icon, so the app is so super cool. Not only can you track what your weight is,

but if you click on the icons, if you actually click the scale icon or the clock or the bike, you can actually see graphs there that are tracking your data. I tell myself it's just numbers on the scale, it's not actually a weight. Had Chinese food this weekend, salty chips,

so expected numbers to be up. They did, no big deal. I know the numbers will go back down. And this just comes with trust, right? This just comes with trust at the end of the day, right? Trust that you are understanding what's going on, that you know you are doing the things that you need to do. Sometimes it's hard to trust ourselves. It's hard to trust ourselves. And then trust diets for obviously really good reasons. Absolutely thrilled to be down seven after following the program for seven days.

Starting weight 206, so really happy to see 199. Congratulations. So we are again going to so normal for people to start seeing movement right away on the scale. Also so normal for people not to see any movement. And again, that doesn't mean that what you're doing isn't working. It means that your body's like, wow, we're starting to get all these amazing resources, we're addressing our needs. So this is where your body is working internally behind the scenes, setting the foundation for your weight to move later on. So it does not make me nervous at all. If you don't lose weight this week, next week, the week after. Now, week five, we're gonna have a conversation about reasons why your weight might be slower to move.

Not that you won't reach your goal, not that this isn't working for you, but there are some things that can get in the way. Now, why don't we talk about it early? Err than that, because it's way too early to know if the program is working or not working for you. And you're gonna have to do the things that you're doing now to be able to work through those things.

We're gonna talk about inflammation. We're gonna talk about hormones, food sensitivities, your microbiome, we're gonna get into that. But it's the things that you're doing now that you're gonna need to do to address that. Now, I'm still not worried if your weight isn't moving up until week seven. We've had people follow till week seven,

not lose any weight, and then all of a sudden lose 30, 40 pounds in the back end. Happens all the time. So they just really needed to set that foundation, continue to give the body what it needs, help to let the body trust that you're gonna continue to do that before it releases this fat

that it's feeling you need to store. So not concerned about the scale. If the scale isn't moving for you, it doesn't mean that you're doing something wrong. It doesn't mean that the program's not working. If you are, if, I was at the Canadian Obesity Summit a few years back, and I was with the Brightest Minds in obesity research.

We're actually going to have some of them on and come join us and talk to you about weight loss and what they know and what they've learned. And I remember little old me standing in front of them. They're talking about, well, there just isn't one weight diet that works for everybody. And I said, yes, there is. And of course, I'm new on the scene,

and they're looking at me like I'm crazy. And I'm like, yes, there is. If you are human and you have a body, we all pretty much have the same needs. Unless you have special circumstances, like food sensitivities, obviously, you have to work around that. Unless you have health issues, maybe you have diabetes,

thyroid issues, whatever. But it's because of those issues that your body doesn't want this fat any more than you do. So when it comes to the diet that every body needs in order to lose weight, it's the human diet. It's just sticking with good natural foods, understanding what our bodies need. You can't just eat healthy, you also have to make sure you're managing your stress.

You're moving your body. It doesn't mean join a gym, start pounding weights, but you gotta move. You also have to try to get the best possible sleep. You have to understand the habits that you are feeding into that aren't serving you anymore and understanding the new habits that you need to create that are going to support the lifestyle that you need. So there is one diet that works for everybody, but with the Living Method, we are going to teach you how to make it individual to your needs. So think about that. Let me say that again. With 30,000 people in this group, and yes, registration is closed and you cannot sign

up anymore, we are going to teach you how to make this process individual to your needs. We're going to teach you how to figure it out. But we have the foundation. So right now we're building, everyone is building the foundation based on the same basic food plan. And if you haven't watched it yet, you gotta watch that food plan video

to understand the rhyme and the reason. And of course, we're gonna be tailoring it week to week to week to week. We're gonna be bringing on guest experts. We're gonna talk about some of the health issues you have and the things that you need to work through at the end of the day. So it's the same program for everybody, but we're going to teach you how to make it individual

to your needs. So right now, if you think of you're just really building that foundation to do that. Hi, Debbie. I had dinner yesterday, up a pound, but glad that's done. Today's a new day. watching two deer sleeping in my yard under a tree while it's snow starting off good. I love that. Taking a minute, take a deep breath, right?

Really understanding how the choices that you are making are affecting your body, right? So what is happening on this scale? It is so normal to indulge and have the scale be up. It doesn't mean that you've ruined anything. You just get right back to following what you need to do and that scale will come right back down. As we move forward, you're going to hear people

after the weekend every Monday say, oh my goodness, I ate my food face off this weekend. I super indulged and my weight is still down because the force is strong with the living method. Once you really get into the momentum and you're showing up and you're being consistent, not perfect, but consistently showing up, you're going to truly address

why your body is feeling this need to store fat, why it has that high set point. And when you address why your body's feeling you need to store fat and you make it feel like you're going to continue to give it what it needs, guess what it doesn't need, doesn't need that stored fat anymore. And it will be looking to get rid of that fat.

So even with some indulgences here and there, you'll still be able to see that scale move. You'll still be able to see the scale move. I want to stop right here and take a minute to hear from our new sponsor. It's a good one and they are offering a promo code. So you're going to want to listen up. It's Joe Fresh, known for great value. So you know you are getting quality for the price point

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And here is the promo code. It is LivyMethod25. Just use the code when you check out online at joefresh.com or through the Joe Fresh app. I had to speak to my husband about that. Food is his love language. For a lot of people, food is their love language. Where does this stem from?

You're talking about, Sandra, I know you talk about self-sabotage. Well, what about others that sabotage us? My husband will constantly eat after supper, a lot of junk food, but other foods too. I confronted him about it, but he claims he has to because he takes his meds before bed. He's not just taking meds all night long.

Just right before bed. Plus he'll ask me if I want a bite of whatever he is having. If looks could kill, he would be a goner. I'm frustrated with constantly telling him. No, he knows what I'm trying to do and he needs to lose weight too, not sure how to handle him anymore. Okay, let him. I love Mel Robbins' new book, Let Him. Let him do what he wants to do. So I'm going to tell you a story. I'm going to tell you a story about Tony, who's my husband.

He's sitting right over there. So Tony and I got together and he kind of knew what I, he worked at Amazon. I did my thing. He knew obviously how people lose weight and every now and then he kind of knew what I... He worked at Amazon, I did my thing. He knew obviously how people lose weight and every now and then he'd be like, you should help me lose weight. I'm like, no, I'm not doing it, no. Because I was married for 20 years and I was in a relationship where I compromised.

I think people in relationships compromise a lot. And I said, listen, I'm not going to tell you what to do because I don't want to tell you what to do because I don't want you telling me what to do. So no, I'm not helping you lose weight. Also, I loved him exactly how he was. I didn't need him to lose weight. And so I'm like, I'm not helping you lose weight.

And then he would ask me every now and then, no, I'm not helping you lose weight. So years go by and I think it's brought up again and he decides he's going to do the program. So I'm like, I have a great program. You want to lose weight, So years go by and I think it's brought up again and he decides he's gonna do the program. So I'm like I have a great program you want to lose weight go sign up. So he did. He did the program. Let me tell you this man was in there he got to know like he watched every live he read all the comments he got to know members personally. This is also what led him to quit his job at Amazon and come work with me because he was like,

wow, like you are really helping people. And I think he did the program. How would you lose 17 pounds? 15 pounds. And he couldn't believe that he was eating all of this food and it was so easy as it does tend to be for men. And we're gonna talk specifically about men. If you're a man and you're watching the program,

it's not all women. We're gonna talk specifically about men in the program, he was like, this is amazing. I got to eat more than I ever have. I feel he felt fantastic. He lost all of his weight. But let me tell you, while he was doing the program, I was sabotaging him. While he was doing the program, I would bring chips to bed. One, because I didn't need him to change, didn't want him to change, loved him exactly the way he was. Two, I didn't want to have to change. I like eating chips.

I didn't need to lose weight. I like eating my chips. So I don't care if he's doing no weight loss program, I'm going to eat my chips in bed. And so I would bring in junk food beside him while he's working really hard to try to be healthy and lose weight and feel his best. I didn't really realize I was doing it at the time. It wasn't intentional, but it was through other conversations that I had in the program that I realized,

wow, I was sabotaging him for me because I loved him and I didn't want him to change. And I didn't think he needed to change. But that doesn't mean he doesn't want to change. And then I was sabotaging him also because I didn't want to change. I wanted to be able to eat my chips. So literally we would lie in bed and he'd be watching the, the Facebook lives of the live that day. And I'm like, I'm sitting right here. And he's like, yeah, but I got to find out what we're talking about in the group.

And so people sabotage because one, sometimes they think that diets are bad and they love you just the way that they are. They don't want you to change. They don't need you to change. And so it's from a really good place. So maybe try having that conversation with him again and sit him down and say, listen, I want to feel my best, not just for me, but for you. I want to be the best me I can in this relationship. I want to feel great. You know, I want to be able to go do things with you. I want to be in the best mood when I'm with you. I want to feel good. So when I put on my sexy lingerie for you, right?

Like, maybe it's a matter of having the comfort, rather than confronting him, have a conversation and say, can we just have a real serious conversation? And you maybe maybe also recognize, hey, you know what, you've probably seen me do a lot of diets. This one really is different. This one is beyond just losing weight. It's about helping me be my best self.

And if you could support me, but define what support. Now there's a big difference between support and accountability, right? Accountability. Tony, I was against Tony using me for accountability, but I could have been there to support him. There's a big difference. So it's not his job to make sure that you don't eat this or you don't eat that.

It's not his job to do any of that. That's not support. Support is like, okay, what do you need? And you could say, hey, like maybe when you go eat those things, can you go to the kitchen or can you eat them out of sight, out of mind right now for me? I really wanna get to a place where you can snack and eat and it doesn't bother me,

but right now it's really hard for me. So if maybe you could continue, if you wanna continue eating, I appreciate that, but maybe do it somewhere where I'm not, right? Or how about if I could just ask you don't, please don't tempt me with the food. Like, I want to lose this weight in a way that I can share some chippies with you while we're watching a movie or have some popcorn, but I'm not there yet. And so can you maybe just don't offer me any because I'm having a hard time saying no right now. And I

really want to say no, but if you could just help me with that. So define the kind of support that you need. Not things like, oh, I want you to slap my hand or tell me no when you see me doing, eating this or eating that, because it's not their job to police you. And there's a lot to learn by you having the thing. There's a lot to learn by you having the thing, right?

Because what's happening in your, you know, what's happening mentally while you're, what are your thoughts while you're eating that thing and after and how do you feel the next day? You're learning so much. That's why it's not about being perfect. You're learning so much when you choose to have the thing. And if someone is, someone else is stopping you from having the thing, it's really robbing you from your opportunity to learn about the thing. So have a conversation. Also recognize you got to do this on your own. So he's just challenging you.

He's presenting a challenge for you. How badly do you want this? Because in reality, people should be able to say whatever they want to. He should be able to do whatever he needs to do and have that not affect you. And so what is it about your husband eating in front of you? That's bothering you. What is it about him offering food that's bothering you?

What is the message for you in that? So it's not just all on you. There is the, there is the have a conversation with them. Right? Cause sometimes, sometimes you need to be like, Hey, like, listen, sometimes, and obviously you can't let go of your husband, but I had a friend that I was, I was working really hard in my life to make change. And they kept, you know, talking to me and treating me like I was this fuck up in life who, you know, whose marriage was a mess, and who was struggling

and having a hard time. And I wasn't that person anymore. And I needed that person to treat me like the person I now was. And after many conversations, they just weren't getting it. And then I realized, OK, I need to let this person go. This person is just, I can't. Although they had been in my life for a really long time. And it was the best thing that ever happened to me to let go of that friendship.

And obviously, we can't do that with our spouse. Can't do that with our spouse. But we can have conversations. And at the same time, then, look at it as a challenge for you. I have this person in my life, because it doesn't necessarily need to be your husband. It could be your friend. It could be your coworkers.

You're not gonna quit your job. It could be your coworkers. Oh, Sandra, are you eating that salad, still eating salad, still on that diet? Sandra, have a donut. Oh, you're no fun. Come on, it's just a donut. Have a donut, Sandra.

You know, like there's people at work who can make it just as difficult for you as the people at home. That's why I love about this group. This group is going to be this place that we understand you. We get you, right? We get you. So thanks for sharing that. Thanks for sharing that. What do you need in this situation and how can you best support yourself? And that means having the conversations with the people that you. So thank you for sharing that. Totally blown away by this course.

Love, loving, finally learning how to eat nutrient rich foods. Game changer. Yeah, release weight all week. Yeah, so this, I know the price fools you, right? I had someone reach out the other day they were not happy with me because it's all this information I needed to be ready and wow this I just as mentally it's stressing me out. I'm like I know right. You weren't prepared for

how serious we are. The price does not do it justice and so I this is why I hope some of you can appreciate that we finally did put our prices out this year. Because we've just been adding more value and more value. You're fooled by the price because it doesn't reflect the value you receive or how seriously we take your weight loss. Truly, truly on a mission to really actually help you around here. It's we haven't even started. I was doing a live the other day on Instagram, which are just random. You don't have to join Instagram to catch lives or watch lives.

And someone had said, I feel so good after five days. Can we talk about how great I feel? So I know some of you don't feel so hot, but those of you who aren't feeling so hot, you're probably also seeing the scale move. So that's part and parcel to quote unquote detox. So make sure you check out that post on detox. But some of you are feeling fantastic.

Maybe that scale hasn't moved, but you've never felt better. Just wait, you know, or just laying the foundation. Just wait. So if you can imagine what you are doing now, and then 12 more weeks of it, it's what you can accomplish is like truly mind blowing. It's truly mind blowing. Okay, let me scroll down to get some more questions to you.

I'm not too mobile after surgery on my foot. Hi Lucy, should I eat smaller portions? So you think less active control portions, it's not something you can count, weigh, measure. So what you are doing is eating to satisfaction, let your body do the rest. So you will find on days some of you who are exercising more active, you may be hungrier.

And this is why we introduce bonus snacks that are extra snacks that you can add in if you need, or you may find your portions one day are a lot larger. It takes you more food to feel satisfied at the end of it. And then you'll have days where you're not hungry at all and you're just having those token amounts. And so this is what counting and weighing and measuring doesn't understand is that one, the amount of food that you need changes each day. Sometimes you need less, sometimes you need more. And so we really want to get in tune with that. So you want to follow the food plan, hit all your meals and snacks, make them as nutrient

rich as possible, and you want to eat to satisfaction. But what does that mean? A lot of you don't understand. For a lot of you, eating to satisfaction means eat until you're full, because you've just been taught to eat everything on your plate. So what you're doing is really trying to pay attention and that's why you know fine tuning and adjusting this week. So if you are eating your eating the food on your plate and you are getting to a point where you feel like you've had enough you've probably had enough. And so eating more food doesn't actually give you more energy. Let me say that again. Eating more food doesn't actually give you more energy. Let me say that again. Eating more food doesn't last you longer and doesn't give you more energy. Once your body has what it needs, it has what it needs and just stores all the rest.

So that eat a big breakfast to last you all day is not true. In fact, sometimes when you eat a larger meal, your body requires more insulin when processing it and you actually, this is why you actually feel less energetic after a larger meal and you need a nap. So you don't want to manually be manipulating and adjusting your portions. All you want to do is follow the program and just listen to your body and eat enough to feel satisfied. So if you are not as active, then that might mean less food for you. Right. Also, I'm depending on others to feed me. Okay, Lucy, there is a great, we had an amazing conversation. I'm sorry, the name is failing me.

One of our members has cerebral palsy, and we had a great, so we have these real conversations with people. And you can go back into our podcast and search it up. She has cerebral palsy, and she literally depends on other people for her food. And only that she has to sit there with her food afterwards because people don't just come and take it away from her.

She's not a bunch of servants. She has her amazing family that prepare food. They had to learn how to make the food for her, what foods and all that and follow the program. And she's plated a certain amount of food. It is what it is in front of her. And she has to like really like be in tune to her portions on herself.

So I would highly suggest you go listen to that. God, it's so inspiring and motivating. What are, depending on others, if you need, what are some of your suggestions to make sure I stay on track? I don't want to put too much pressure on my hubby as our schedule is hectic on a normal day. Also, I can weigh on a daily basis

as I can't put any weight on my foot. That's okay, she couldn't either. She couldn't either, but she couldn't weigh on a scale at all. Missing it as it was a daily friend for me. Okay, so, Lucia, I'm hoping that you've done another, excuse me if I don't know, but done another program with us so you understand the foundation. So maybe you cooked a lot and prepped a lot before

when you were able to, and now you can't. That's okay. Keep things super simple, right? If you have been with us before, count those, ask those four mindful eating questions, right? And really get in tune with that, with where you're at. Surgery on your foot, not being able mobile, so it means that you can be pretty active. There's a lot of great, Justin Augustine on Instagram. I'm sure he's on YouTube. He's amazing. He does sort of beginner exercises where if you are in a chair and you can be too mobile, there's a lot of things you can do, arm weights, things that you can do if you can and feel up to it. Obviously if you just have surgery, you may not feel great. Set your intentions,

end of day reflections, journal, journal. What I'm going to say here is journal. It's not about what you're eating. It's not about any of that because I'm sure you can make, maybe your food choices can't be perfect, but there's, there's proteins and vegetables and leafy greens and there's fruits and just stick to the basics. Maybe it won't be exciting, but you can kind of get the components in that you need. What's going to be a game changer for you, especially if you are inactive and just can't participate in life is really just handling that mental part of it. And this is honestly a great opportunity for you to really dive into that piece. Maybe you can't be as perfect

with the food plan. Maybe you can't get as much water in because you can't be going to the bathroom. Maybe you can't weigh, but this is where you can really do that mental piece. And so this is where I would pull out that journal, not just the tracking with the app and the tracking with our journal, but the journaling, journaling. What are you learning about yourself? And really give an opportunity when this physical piece is quieted down

to really get into that mental place. And then obviously show up every day and then whatever you're having issues with, because I don't know particularly what the actual issues are. Is it like getting someone to make the food? Is it get it and educating them to do it? What is it? Is it meal prep? What is that? Is pop into the group and really ask the questions you need to ask on a daily basis and this is where you can keep a journal close to you whether if

you're encountering issues when you're following and things that making more difficult, write it down and then ask, right? Like, how do we do this? How do I can better do that? Any suggestions for this? Any suggestions for that? And then just continually be asking day in, day out. We'll help you along the way. We'll help you along the way.

I indulged late Sunday night with a traditional roast dinner and carrot cake. Went up a bit Monday morning, got right back at it, sticking to the program. That's good, right? Just get right back at it. Avoid that mindset to punish pull back eat less get ahead. Right? It was what what happens when you overeat in the best thing you can do is just get back to eating normally right?

The worst thing you can do on a weekend is not eat all day long and anticipation of a big meal later because then you're under stimulating your digestive system. You're forcing your body to dip into your fat reserves. So you're you're teaching your body, you still need those fat reserves. When we're trying to give the body everything that it needs, so it doesn't feel the need to store fat. Then when you starve yourself all day, and you do eat that big meal, you overeat it, right? And you're like, Oh, my God, I ate so much. And then the next day, you get up and the scales up, then you punish yourself,

then you try not to eat again all day long, which again, you're dipping into your fat reserves. Right? So the best thing you can do is just like, first of all, if you do find yourself having any bites of bits or indulging, just keep following the plan the best you can. If you do have a big meal schedule, just eat normally leading up. And if you do find yourself indulging, just get right back at it. Just get right back at it. I followed the plan strictly last week. I opened a new container of yogurt this morning only to discover I bought vanilla Greek yogurt in the era. Not throwing it out but wow does it taste sweet? Never noticed before. Yeah so just vanilla Greek yogurt, flavored yogurt is fine. You just

want to make sure you're naturally flavored like it's naturally flavored. No artificial colors or anything like that and ideally you want to have good fat. I made it, I made, I was doing a recipe last week following a recipe, coconut curry chicken dish. I was so excited about it, but for some reason I bought, I was looking for plain Greek yogurt and it said zero. So I meant, thought it went zero sugar and it was like zero fat and it was no sugar and it just made it so watery. Oh my gosh. You don't have to stick with your watery yogurt. You definitely want to get some good substance in that, right?

Having a hard time incorporating leafy greens in my meals, other than having a salad. I work on the road visiting patients, so salads for lunch aren't always the easiest to eat. Any suggestions? Get them in when you can. You don't have to be fancy about it. Just grab some leafy greens and munch on them.

You don't have to make a salad. Obviously incorporating them into some of your meals, adding it in when you can. Can you add in some extra lettuce? Can you know that type of thing is a good way. Go into the leafy green post. If you find the post, so if you go to the food plan, there's a post on leafy greens.

If you go in there, there's some great ideas in there on how to incorporate them into your meals and snacks, depending on what you got going on. Do, do, do, do, do, do, do. Let me see if I got a couple more of these, and then I gotta get going. I get comments a lot. You look fine the way you are. Enjoy your life.

Life is short. Yeah, you can feel like garbage your entire life, which can seem really long when you feel like shit every day, right? And you're gonna be amazed. Man, three months is gonna go by so fast. So fast. At the end of it, you're gonna be like, wow, look at that. Look what I did. You look fine the way you are. Enjoy your life. Life is short. Blah, blah, blah. They mean well, but I'm the one packing around the excess weight.

It hurts. It's been stopping me from enjoying life. Degenerative arthritis in my back, kill spurs and already hurting since last round. It's amazing. Your body is on your side. It wants you to feel your best. There's no such thing as old around here. I think the oldest person we have done doing the program

is 94 years old. You can be just as good shape at 90 as you were at 19. You can be in better shape at 90 than you were 19. Age is really nothing but a number and it can make life seem like it's lasting a really long time when you feel like garbage, that's for sure. It is never too late to make change,

physically, mentally, and you will be amazed that the things that you are doing will add up and make a big difference. Okay, I gotta go. That's my time. Thanks for joining me today. Remember, if I didn't get your question, just don't stop asking, because it creates the whole vibe,

gives me great talking points. Copy, paste it to the post pinned to the top of the page or on any other post, and the team will answer it over there. You could also download and listen to these podcasts makes it really easy for you to catch up on any that you might have missed. And remember at the end of the day, they're not mandatory. So don't stress yourself out by I loved I love doing them. Absolutely love love love talking about weight loss. I love doing them. I know people do find them of value, but never stress.

There's nothing to stress about around here. So week one of the program, fine tuning and adjusting. Don't overthink it. Just follow that food plan. Be as consistent as possible. When you do that, you will notice things will start to align. Change will happen right before your eyes. Please also don't stress about the scale.

I know you're gonna do it anyway, but you're fine. As long as you're doing the things that you need to do, you're going to be successful. You are going to lose weight. As long as you keep showing up, you cannot mess it up. Have a fantastic day, everyone. If you do want to join me tonight, I'll be back at seven o'clock. Don't forget to join me tomorrow for our conversation with Dr. Dina Kara Schaeffer. It is a conversation. All of our conversations are going to be what you didn't know you needed.

Even the title, we can give it a title. Do not do it justice. Our guests are next level. You definitely are going to not not wanna miss our guest segments. Have a great day everyone, and I'll see you later. Bye.