The Livy Method Podcast - Livy Method Day 82 - Fall 2024

Episode Date: November 29, 2024

Gina Livy's Facebook Lives from The Livy Method Fall 2024 Support Group hosted on Facebook. This is a recording of the Day 82, 9 AM live. You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:Next StepsHungry at night? Hunger is not an immediate need for food. Get signed up today for the Winter Program - Prices are going up in January. Guest Experts will be in the Maintenance & Mindfulness Group. Everything with the Livy Method is about the Big Picture! Changing your verbiage around your choices.  The holiday season is an opportunity to bring awareness to the choices you’re making. Let’s talk Fibre. Your thoughts and your feelings are opportunities to gain insight. How not to gain weight. Craving sugar? Questions to ask yourself. Following along in the Group. Figure out what works best for you. You are worthy of all the choices you make. Do your choices bring you peace? Don’t have time for the Guest Experts - you can be successful by following the Program. Being in tune with your body's needs translates to so much more than weight loss.Going on vacation? How do you want to feel and who do you want to be? Reflect on all the hard work you’ve done and make a plan for the next steps.The Winter journal is out and available on Amazon.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. and move more narrative. And that's where Felix comes in. Felix is redefining weight loss for Canadians with a smarter, more personalized approach to help you crush your health goals is here. Losing weight is about more than diet and exercise. It can also be about our genetics, hormones, metabolism. Felix connects you with online licensed healthcare practitioners who understand that everybody is different and can pair your healthy lifestyle

with the right support to reach your goals. Start your visit today at felix.ca. That's F-E-L-I-X dot C-A. Day 82 of your weight loss journey, at least for this program. Anyway, how are you doing? How are you feeling? I hope you are off to a great start today. Okay, so we are not done yet. We still have a bit to cover. Our goal for the rest of the program is

to make sure you're feeling confident in next steps for you to really dig into the tweak this week, which is personalizing the plan. So this tweak is really about being able to fine tune being even more in tune to your body's needs, checking in at every single meal and snack time, assessing if you're hungry and need to eat. And of course, following the guidelines, what's the best thing to eat? If you could eat, you're not sure, I think I could eat, then you're having a few token bites. I should eat would be if I don't eat, I'm going to go longer than three and a half, four, pushing it five hours without eating. And I'm not hungry. Just I'm not hungry. So I don't feel I need to eat. So I'm going to choose not to eat. Now I saw someone in the comments this morning,

talking about how well they weren't hungry at dinner. So they chose not to eat. Now, I saw someone in the comments this morning talking about how, well, they weren't hungry at dinner, so they chose not to eat. And then they ended up being hungry later on. And they're, what can I eat? Well, you've gone past the point of no return. You don't want to eat anything at that point. Because in the evening, as soon as it starts to get dark, your body starts pumping melatonin through your system, right? Cortisol, I'm sorry, cortisol decreases, melatonin rises, it's signaling to yourisol, I'm sorry, cortisol decreases, melatonin rises, it's signaling to your body time to wind down, get ready for sleep. And so chances are, if you're eating good nutrient rich foods throughout the day, even if you are eating less because you're eating more in tune to your body's needs, because maybe you have a day that you're not all that hungry. While the time you're rolling into dinner, if you choose not to have it, chances are you're not really all that hungry in

the evening. Because you chose not to have dinner, you're probably triggered, oh my gosh, I'm hungry. Could be cravings popping up, high stress could have been triggered, could be that you're extra hungry because your weight's about to drop. Again, a sign of your weight about to drop is extra hungry in the evening, even though you've eaten nutrient rich foods all day. So you have to understand that that mental part is coming in. If you're choosing not to have dinner, then you might be freaking out later. Oh my gosh, I'm so hungry. Chances are your body is not looking for food.

Chances are your body is like, let's shut her down. It's time to go to bed because your body wants to get a good deep sleep so it can do all the things that it does when it sleeps. So, so you are, you are, the best thing to do in that moment is to just to have some tea, go to bed, take your mind off of it. You don't want to create the habit of feeding back into it. Now, if you find that that's something that keep happening, keeps happening to you. Maybe this is a situation where you should have a little something, something for dinner so that you aren't going to be hungry later. You want to get to this calm place around food. So remember that hunger is not an immediate need for food. So if you choose not to have dinner and then let's say it's, I don't know, eight o'clock,

nine o'clock at night, your body and you're awake, your body might be like, hey, like, I see that you're up. You know, you might want to think about having something to eat. And then you have to say to yourself, okay, well, I'm going to go to bed right now. So so your body knows by the time it tells you that you're hungry, that's going to take time for you to find the food, prepare the food, eat the food, process and digest the food. So if I eat something at nine o'clock, depending on what I'm eating, because I'm going to be eating something that's dinner like, right, the components of what I would have for dinner, that doesn't change. Chances are, it's going to take my body a couple hours to break down that food before it's of any use to me. So when I go to bed, I would have eaten all this food that really isn't serving any purpose at the

end of the day. And again, I can say this because you've eaten all that nutrient rich foods throughout the day. So you want to make sure you're also doubling down on asking those four mindful eating questions. You want to make sure you are maximizing your efforts. This is not the time to lay off like pedal to the metal right to the very end. How you finish this program will say a lot about yourself and your ability to follow through on your weight loss journey in general. Okay. I'm going to get to your questions. I do want to remind you, get your asses signed up for the January program. PSA prices are going up to $99 January 1st. So tell your friends, tell your family, you cannot come

to us in January and be like, well, I didn't know. I didn't know because they're just going to miss out. $75. Fantastic deal. Get yourself signed up. We're talking about next steps for continued weight loss. So again, with the living method, you want to do as many rounds as needed until you reach your goal. Then you're going to want to go into the maintenance program that we also run alongside. If you're ready for maintenance, our next maintenance program starts January 6th. So we have a maintenance group for that. We don't have a maintenance app yet, but we're working on it. We hope to have the maintenance app out in the spring. Something new for our maintenance group is that we are going to run the guest experts in there. So sometimes people will stay a member of the weight loss program while they're in maintenance so they can still have access to the guests.

We're going to shift that over into the maintenance group. Questions about the app. So when you sign up for the January program, you use your new code to unlock the winter program in the app. You will be able to use your app as a general tracker in general tracking mode between the break. So from the end of this program to the next program, you're going to be able to use the app. If you've got any other questions, make sure you ask as many as you need. Now, I do want to talk to some of you who have not been following along for whatever reason. I'm seeing a lot of people be like, it didn't work for me. And I pop onto their profile and it's the first time they're commenting. It's the first time they've asked

a question. I know they haven't been around. Here's what I got to say about that. Reach out for help. It is not too late. We are here to help you. We can help you figure out next steps moving forward. Ask any questions. For those of you who are coming out of the woodwork and being like, I didn't lose, I don't know what's wrong. I didn't lose weight. Fill out the 20 questions. Fill out the 20 questions, the maximizing 20 questions posted in the group and give us some detailed responses. The team will help you figure it out. The team's going to help you figure out. We're here for you.

There's no excuse for you. We are here for you. All right, let's get into your questions. See where you're at. Hopefully our comments are working on our Facebook support group today. Happy Friday. Hi, Lori. Happy Friday.

Hi, Jeanette. Great non-scale victory this morning. I didn't finish my breakfast. I'm still asking the four questions this late in the program. Yeah. Really? So those four questions, everything with the living method at this point is big picture. It's not just about losing weight in the moment. It's about losing your weight in a healthy way. It's also losing your weight in a sustainable way. You want to ask those four mindful eating questions so often, thousands of times, that by the time you lose your weight and you're into maintaining it,

you don't even have to ask. And you can just trust that your body's going to tell you when to eat, what to eat normal and how much to eat as well. It's just second nature. That's it. You're going to know if you're going to want to eat something, you're going to know exactly how, what you want to eat. You're going to know exactly how much of that thing you're going to want to eat. You're going to be able to trust that. So asking those four questions, super key. You definitely want to stay on top of that. I caved yesterday and had a chocolate dip donut. It was so delicious. I've been craving one for days. I had a coworker brought me one in. I'm scared to get on the scale today and I only went up 0.4 ounces. I did make my portion smaller throughout the day. Okay. That's all

messed up. That's messed up. Um, the fact that you made your portion smaller throughout the day is a punishment for having the donut totally unnecessary and the opposite of what you want to do. And that's really about, you really want to give your body what it needs and make sure you're eating enough to feel satisfied. And so falling back into, I had a donut so that I'm going to pull back, eat less. That's just not the mindset that you want. I love the first part. First of all, you caved, right? Like that is just, let's think about that. And thank you for sharing, but let's break this down and be real because I want you to get to a place where this is your whole language and your thought process changed.

So you caved. How about you just chose? How about you've been wanting a chocolate dip donut? That's it. You didn't cave. You just chose. That's it. I wanted a chocolate dip donut.

So I had one. See the verb, the change in the verbiage? I caved yesterday means that you're weak. You couldn't do what you were supposed to do. You gave in, or I chose to have a chocolate dip donut. This is where I want you to get to, right? It was delicious. I love that part. Good. Have it, enjoy it. Here's the thing too. You don't have to eat all of it. You can have a few bites. You could have half, right? Like that's another thing I'm going to add to it. Just because you like someone brings you a donut, you don't have to eat the whole thing. You can take a few

bites, really enjoy that. Or if you're hungry, eat the whole thing, have at her. I don't care. And then you talked about your cravings. So what you want to do is be like, why have you been craving it for days? What's going on? Are you drinking enough water? Um, have you, are you, were you taking magnesium and not your, and you're not taking your magnesium? Cause, um, the body can create like the, when the body's craving magnesium, chocolate can be higher in magnesium. Your body catches onto that. So sometimes you crave chocolate because your body's looking for magnesium, or maybe you're just craving something sweet because you are dehydrated, haven't been drinking your water.

So your body's looking for like a little pick me up, like what's going on there? Were you triggered? Did you see something? And then you had this donut, you chose to have the donut, you enjoyed it, it was delicious, but then you were scared. You were scared to get on the scale. What? Just because you had a donut and your and your feels are valid your feels are valid

and then I think you go into scare mode you're worried about the scale it's up four ounces which is nothing because I'll tell you eating that donut it's not going to cause you to gain weight eating that donut probably actually had nothing to do with the scale I'm going to tell you your weight is probably up because you probably aren't drinking enough water. Like it's, I would say that donut had zero to do with the scale. Actually, I know it. I would, I would bet my one, one of my children, at least on the fact that that that's not why your scale is up today. And then you ate less. So you know, you're justifying having the donut because you ate less the rest of the day, or in a way that's a punishment, right? Or you're trying to control, oh, I overate this. So I'm

going to eat less the rest of the day. So I want you to get to a place where, oh, I wanted a donut. So I had it. It was delicious. Today's a new day. That's it. But not just saying that, feeling that, not being scared to get on the scale, not feeling like I have to pull back on my foods, not feeling like I caved, right? I just had the fucking donut. It was delicious. Moving on. Today's a new day, right? So that's where you want to get with that. And the reason why, and again, thank you for sharing this, because whenever I'm reading anybody's questions, the takeaway is for everybody here, the holiday season is upon us. And it's very easy. And this could be why you wanted a donut because you're being triggered, right? There's chocolate, there's turtles, there's, it's the time of season, people are celebrating, they're bringing in treats to the office, their baked goods are

coming in all of that. So you're thinking, oh, and your body's like, Oh, yeah, I remember that. That's delicious. That's yummy. And so the holiday season. And so this is what you, this is an opportunity, this holiday season to bring awareness to how your brain is wired to the choices that you make, how you can get triggered over the holiday season and supporting and what you need and how you want to feel. I did a radio interview yesterday actually. And they were talking about this, how to navigate through the holidays. Well, what's your plan? Just like how we have a plan for the weekends. What's your plan for the holiday season? So look at your calendar. Okay. I have a nice dinner here. I know this is my favorite Italian restaurant. I know I'm going to want to have that pasta. Okay. I know I'm going to

be, you know, wanting to indulge it, you know, at the, I don't know, the office party where people bring in baked goods. Okay. And so what you don't want to do is punish yourself because of any bites of bits and then starve yourself because any bites of bits. For the most part, you want to wake up the day that you have that pasta dinner and have a nice high protein breakfast. You want to keep up with your snacks and eat to satisfaction throughout the day. So your digestive system is stimulated. You are less likely to overeat, right? And then you also want to pay attention to what's going on in your mind because you don't want to look forward to this amazing dinner and then stress the whole time. Should I have the pasta? Should I not have the

pasta? I'm going to have the pasta. I'm going to have a few bites of the pasta. I'll take the rest home. Oh my God, I ate it. Oh my God, I'm a big fat pig. Never going to be able to lose weight. Tomorrow I'm going to wake up. I'm going to starve myself all day. I'm going to try to eat less. Like that's just like, right? So you want to break that. So the holiday season is going to keep coming around year after year after year. Again, big picture takeaway today. The big picture is, is that you want the holidays to come around and just be like, this is it. Enjoy food, make choices that make you continue to feel good, to make stay on top of your water, trying to get leafy greens, trying to manage your stress, like just really supporting yourself and your needs. And that's it. And not being scared that you're going to gain weight.

And sure, your weight, you might feel after drinking a lot of alcohol and not drinking the water and high stress and eating bites of bits, you start to feel off. Your digestive system feels off and you're just like, I don't feel so great. And then you just implement back on track, back on track. That's it. So back on track, that's where you're not necessarily eating less, but you are super mindful about those four, four, uh, mindfully eating questions consistent with the foods that you're eating. I've been using a small amount of brown buds when I have my yogurt for breakfast in the morning and

it hasn't harmed me at all. Yeah. I mean, brand, brand buds are, there's nothing that would harm you about brand buds. You definitely want to stay focused on protein. You absolutely want to put an emphasis on fiber. Now, is there a better quality fiber that you can get? You know, using flax, using psyllium, whatever. Do you know what I mean? But yeah, I can't imagine that brand buds would be, I mean, fiber is one of those things. I actually want to do a new post in the January group talking about fiber because fiber is really important. Added fiber, because we tend to get a lot of fiber in the program with all the whole foods that you are consuming, but you'd have to eat a lot of certain things to get sometimes the fiber that you would need. So we're going to talk about fiber. Had no appetite yesterday, not even for butter.

My nuts and seed snack ended up being two walnuts. The idea of punishment and self-esteem connected to what I eat and don't is remarkable connection to make the good girl, bad girl punishment reward narrative is painful yet powerful realization. Yeah. And this is, and then that's what I mean. Like it's not anything wrong with the, like wrong with the way we're phrasing what we're talking about. It's all insight. And that's what, that's why I went through that is like your thoughts and your feelings are giving you insight into the things that you need to work through as you're being presented the opportunity to work through the things that you need to work through, because the end game is for you to lose your

weight in a sustainable way, right? That's the, that's the end game, not just lose your weight, but in a way you're going to be able to maintain and sustain. And that means like the living method is no magic pill, right? It's no magic pill. But what you are doing is you are learning and acquiring the tools to get to a place where you know what your body needs to be able to maintain and sustain your weight. You know how you're... We have a post at the end of the program that's called how not to gain weight, how not to gain weight, right? Don't go long periods of time without eating, you know, like try to focus on your, like, you know, don't punish yourself after whatever,

like I have a whole post on how not to gain weight. You're going to know what not to do, so you don't gain weight, you know, and you're going to be very aware of the choices that you make and how you're affected by that. And so, so there's a couple of reasons why people gain weight. One is they don't put time into solidifying their weight. That's why doing the maintenance program is doing a round of our maintenance program is so important. You have to help your body adjust to your new weight. So all your little plateaus are your body taking time out and saying, okay, we just got to adjust to the fat that we've just lost. And so at the end of the program, you want to do one big long ass plateau. That's you have to help your body adjust to your new weight and you before you start adding in this back and

adding in that and whatever. So you want to solidify your weight. So number one is people don't take time to solidify their weight. Once you lost your weight, your job is not done. You have to just, you have to keep going. Number two is situational change. So they don't adjust to situational change. And so you could be going along just fine. Something happens to you and, you know, some stress in your life. You fall back into old habits, coping mechanisms and whatnot. Your routine changes.

Maybe you lost your weight at home, and now you're going back into a high stress job and not adapting for that, right? And being in tune to your body's needs. When you're higher stress, your body needs more protein and fat feed into that, you know, and whatnot. The other is just not being mindful, not being mindful and not self aware. And I don't want to make it seem like that it's a lot of work to be mindful and self-aware. At this point, all the things that you are doing, paying, eating so often, asking them for mindful questions, maximizing your efforts, it's just naturally making you self-aware, right? So you want to be acquiring the tools. Everything that you're doing here is

like feeding into that end game, feeding into that end game. It's going to be interesting for me when I start Christmas baking. I'm hoping I'll be able to just have a taste and then put it away. I think, I think I can do this, trying to go into this with the right mindset. Yes. You were probably going into it as a scarcity mindset. Oh my God, this is, I have to have this now. And this is the season. And also when you have sugar, you want more sugar. So make sure you are also eating normally throughout the day. So you're not extra hungry. You are eating and adding in good proteins and fats that feed into your satiety hormones.

And just sometimes you're having that recognition. Why am I craving so much sugar? Oh, I had a lot of sugar today. So I'm craving more sugar. And then you could be like, oh, okay, that's what that is. And absolutely, the tasting of the you know, when you're cooking and preparing your foods. Now I did I did used to do a thing. And this is early onset. This is not like in between groups or after, you know, 11 weeks of 12 weeks of the program that

I'm talking about this. But I when I start working with personal clients who are foodies, or do a lot of cooking at home, and I asked him to do a lot do a lot of tasting? And so I'll do a practice with them where I say, okay, what I want you to do is every time you take a bite, put a bite on a plate, take a bite, taste it, put a bite on a plate, little piece, put a piece on the plate. And not all day, every day forever, but just like, you know, for a couple meals that you're doing. And what some people were doing was eating like a whole serving of dinner before dinner, even when it's cooked, trying to piece, cutting it off, all of that. So they were eating quite a bit before they even got around to dinner. And then they were serving themselves the same size meal as everybody else. So almost like they're having like a meal and a half every day, right? And again, this isn't a concern here because

you are asking those four questions and really digging in, especially with personalizing the plan. If you're not hungry, you're not going, you're going to choose not to eat. Right. So, so yeah, so this is an opportunity, look at, you love baking or cooking, whatever. It brings you joy. So indulge in the making of it, the smelling of it and, and, and enjoy the tasting of it. And that's one of the things I want to say, whether it's your chocolate donut or it's your baked goods or what is that? The Oreo cheesecake, right? I did feel guilty for a few seconds, Vicky, when you had that cheesecake is like, rather than go into the, oh, I shouldn't be having this, the guilt, just be like, I am

choosing to have this, taste it, smell it, enjoy it. Like a lot of times we're going to be like, oh my God, I shouldn't be eating this. So I'm just going to eat it. And then I'm eating it. I'm stressing it. I mean, I don't even know if you're actually enjoying it because you're just stressing about it the whole time. Right. Dealing with the guilt, dealing with this, trying to put, you know, what's going to happen? Is my weight going to go up? I'm scared and whatever. So if you really enjoy cooking, I challenge you for all the yummy bites of bits that you have, whether it's your turtles or your after eights or your pot of golds or your stuffing or your cheesecake or your donuts or whatever, I challenge you to enjoy these foods. Enjoy them because chances are that's why

you're having them. Smell them, taste them, indulge in the flavor of them, right? Like that's, you'll probably find that you'll want less of them if you actually just allow yourself to indulge. But indulge doesn't mean eating the whole box of turtles. Indulge means, oh, I love turtles. Every year this time turtles come out, you know, however I pick all the legs off first. I pick the turtle legs off and then I eat the chocolate on top bits and I save the caramel. However you choose to eat your turtle, taste it, enjoy it. Be like, oh, I love these, you know? And then when you really fulfill that need of like enjoyment, then you probably will be less likely to go have

for another one. Right? So I challenge you to do that this holiday season. Quality street, man, those quality streets, they are expensive. I walked by, they were on sale for like 19 bucks, which means they were like 30, $40. I'm like, what? Since when did quality street get so expensive? I love quality street, by the way. I love quality street, by the way. Good Friday morning. I'm feeling very sluggish this morning, heavy headed and very thirsty detox. The scale has been moving slowly, but it's moving. Yeah, I would say so if the scale is moving, that's a telltale sign. Definitely get that water in. Definitely get that water in today. Yes, dissect the turtle, right? So I can't eat the 150 lint chocolate that are on sale today in one sitting. Right? You can. Do you need to? And is that who you want to be? That person that has to have them all and

then, which is fine, but then please do that without berating yourself, feeling the need to punish yourself. A big picture, big picture here is to lose your weight in a way that you can enjoy all the yummy bites of bits that come with life, whether it's a nice glass of wine, whether it's a bowl of chippies, whether it's a quality street sweet treat, whether it's having dessert after dinner, it's not having those things that are going to cause you to gain your weight back after you're done losing. It's having those things and starving and depriving yourself afterwards, right? It's not managing your stress. It's having those things and starving and depriving yourself afterwards, right? It's not managing your stress. It's not managing your sleep. That though, that is going to be what causes you to gain your weight back. Not like the whole point of, of like, for example, minimizing

breads and pastas, breads and pastas don't cause you to gain weight. It definitely helps if you minimize them when trying to lose weight. It definitely helps if you minimize them when trying to lose weight. But once you've lost your weight in a healthy way, it's not like adding those back in are going to cause you to gain weight. Now, if you were to weigh yourself after bread and pasta, your body when processing those types of things retains more water. So you might notice after having some bread or some pasta, your weight is up a little bit. If you are sensitive to gluten, you might notice that when you have breads and pastas, your body can feel more inflamed that can have your weight up. And so but eating those foods,

like in general are not going to cause you to actually take your body's your body's not to take those foods and convert them into fat, for example. The same thing with having a dessert. Now again, we're all talking about what like the things that help when you're trying to lose weight. The same thing you there's no reason why you won't be able to have a dessert. Now, hopefully you won't feel like you need to have a dessert every night. But when you do choose to have a dessert, it's not going to cause you to gain any weight. They'll just have the dessert. That was delicious. Move it along next day, right? Um, this is my first program and I never commented before. Hi Lori, but I'm really loving the program. I'm down 13 pounds. I have told many

of my friends and family about this amazing program and some are joining for January. I love that. I am not really a joiner, but have appreciated everyone's comments and it has really helped me. I just want to say thank you. I'm looking forward to round two. Well, you know, I appreciate you and I have, I respect that you, maybe you're not much of a joiner. That's okay. Just like all the resources available in the Libby Method, it's for you to figure out what's going to work best and support you in your journey. Maybe you're using the app, maybe you're using the journal, maybe you're using just the app, maybe you're using just the journal. Maybe you are just following along in the Facebook support group,

like whatever works for you. Maybe you're the kind of person who sets intentions every day, you're commenting, asking questions, or maybe you're someone who's never asked a question. It's really about you figuring out what works best for you. And we hear this quite a bit. And I love that you just reinforce this for all of our vocal members, a very small percentage of our members really are vocal, but they do help create the sense of community, create the sense of belonging. They do create the conversation that so many people are learning from. There's so much value to that, that I think that it's not an easy thing to share. It's not an easy thing to share. And a lot of times our members are really being honest about their thoughts and feelings, which create an amazing learning opportunity for all of us at the end of the day.

So I'm glad that you took time to pop in today and share that with us. Hi, hello. Now you may find like once you pop in once, you're like, oh, that wasn't so bad. Okay, maybe I'll, you know, I'll keep popping in every now and then. Whether you are someone who is asking questions all day, every day, commenting, supporting, or someone who hasn't said a word, I value, I value each and every one of you. And just want to say, thank you for putting faith in the program. Thank you for putting faith in the program. And I love it. Obviously you're, you are doing really well. 13 pounds down is amazing. So I want to say thank you.

Thank you. Thank you. Thank you. Thank you. New year, new me. Season is here and honestly, we're already over it. Enter Felix, the healthcare company helping Canadians take a different approach to weight loss this year. Weight loss is more than just diet and exercise. It can be about tackling genetics, hormones, metabolism. Felix gets it. They connect you with licensed healthcare practitioners online who'll create a personalized treatment plan that pairs your healthy lifestyle with a little help and a little extra support. Start your visit today at felix.ca. That's F-E-L-I-X.ca. I'm going to be interested. It's going to be interesting for me when I start my Christmas. Oh, oh, I already read that. There you go. That was random. That was random. One thing I heard at WW years ago regarding holiday food was ask yourself, is this food worthy of me? You might not want to tie

worthiness of anything to yourself with the idea to choose and enjoy those really special items, like your special family recipe or really nice chocolate. Or, you know, I like Sandra Ellia's approach. She's going to be back next week. Is this food truly bringing me joy? Because we want to, I don't know if we want to attach worthiness to food, but I know what you're saying. And if that works for you, great. Be very mindful attaching worthiness of food. You are worthy of whatever choice you want to make in your life, even if it's not a really, even if it's the crappiest food on the planet, but if for whatever reason you want it, you are worthy of that and that food is worthy of you. And so I think it's like, is this food,

you could say to yourself, to your point, what is my intention with this food? Right? And this is what I'm saying. I think so many people eat something with the intention of enjoying it, yet they don't enjoy it. Or like Sandra Elia, when she said, is this food bringing me peace right now? So maybe for example, you are eating something because you're stressed, you had a bad day. Is it truly bringing me peace? If after I'm done eating it, I'm going to berate myself or punish myself after. Is it truly bringing me peace if I am stressing about having it in the first place? And to your point, it's really just about getting to a place where you can take time and be in tune with how you're feeling physically, mentally, the choice you are about

to make. A lot of us make some not so great choices in our life. If we reflect back on making those choices, we probably were not in a very calm state. We were probably not in a very aware state. We were probably just being very reactive, very reactive. So this holiday season, be prepared to be triggered, right? Like the holiday season can be the happiest time of year. It can also be very stressful, happiest time of year for a variety of reasons. People feel lonely. It's a big financial burden for some people.

It can be triggered even though they're around lots of family or lots of friends. There can be a lot to it. And again, this comes back to bigger picture. I guess that's the theme of today is how we utilize food in our lives, our relationship with food. And we use food for so many things to enjoy, to show love, to bond over, to celebrate also to cope. Right. Um, and so this is about reconnecting with food in a very big way, because it's just the whole holiday season is, is like in and around food, and we need food to survive. We need food

to survive. And so this is really about, this is why I'm saying holiday, this holidays are going to come around every year. And it's a really opportunity is why I'm challenging you to really recognize it's about reconnecting with foods in a way that truly brings you joy and in a way that brings you peace, where we're not stressing or do you know what I mean? So, so it's a great opportunity to do that. I just thought of something I wanted to ask. Hi, Marnie. I just made the soup recipe from your book several times. Now when I'm hungry, can I have that soup as one of my snacks? Yeah, you certainly can. You certainly can. Yeah. Yeah. No, I don't have a book. I don't have a book. But we do have our app and we do have all of our recipes in the app. But even if you have a favorite soup recipe in any

recipe book that you have, you can absolutely have soup for a snack if you want. Sure. Now, following the principles of the program, you know, if you choose not to have breakfast, it's still a great idea to have something that's going to replenish your glycogen stores like fruit, but now also benefit dead protein and fat to it, or have something like yogurt or something like that. If you have breakfast, you could do something more higher protein for your snacks. So you do have options. You can, for example, your veggie snack in the afternoon could be veggie soup, right? So as long as you're staying within the components of the program, you can absolutely do that for sure.

On the other flip side of that as well, for lunch, for example, you could make your lunch more of a snack, right? You could put some veggies on a plate with some cheese or some sliced meats, you know, like it doesn't have to be like a lunch lunch. And same thing with dinner, as long as you are combining the components of that meal, you can make it just like a little snacky type of thing, right? So that's where you can customize it. That's a great question. Still here. Well, that's a huge feat, Megan. So props to you. That's no easy feat. Listen, the living method is like, it's not for the faint of heart. Some people are like,

it was so easy peasy. And it's not that it's hard. It's just that there can be a lot to work through and do. And life does not make it easy for sure. Still here. First program down 26 pounds. I love that. But I find the live videos and expert videos so long. I cannot watch most of them. Well, the good thing is you don't fucking need them. You don't need them. You lost 26 pounds. So, and I say that with love, you don't fucking need them because that's, they're not designed for you to follow and listen to hours and hours and hours of what I have to say, or there are guest experts, right? For every person who finds that they're too much, for other people, like they're not long

enough. And so when it comes to that, the lives and the guest experts, and following the program, all you need is the guidelines each week. That's it. All you need is the guidelines. You don't have to listen to anything. You don't have to watch to anything. You don't have to watch one video. You don't have to watch one guest expert, anything like that. However, I also want to keep in mind that this can be done on your own timeline in a sense that, you know, maybe it's like, I want to like, you can pick and choose the ones that you feel are right for you. Right. So you can take a look at our guest expert list. So this is what this is what my team is going to do. So my team

is going to put together for you a guest expert list. So you they're going to put the guest experts, the topics and the link either to the video or the podcast. So the podcast is a great way to keep up with any of the guest experts that you might want to take time to listen to. And you can download it. And I don't know if you're used to podcasts or not, but it's a really easy way. They're available on all podcast platforms and there are free podcast platforms out there. So you don't necessarily have to pay for the podcast platform. And then you can save them and then listen while you're going for a walk or listen while maybe you're doing some chores around the house, or you can even listen while you're

driving and whatnot. So, so over the holidays, I'm going to make the, get the team, not me. We're going to make a list for you. So hopefully that will make it easier for you to be able to listen to some of the guest expert segments. I feel a bit behind. So this is why I want to say to you, you're not behind. You're not behind because you miss lives. You are not behind because you miss the guest segments. You are fucking crushing the program. You are 26 pounds down. That is good enough. That is better than good enough. You are doing amazing. So please don't put that pressure on yourself to, to keep up with the lives. Please don't put that pressure on yourself to listen to the guest experts.

Like you're doing amazing just the way you are. You're doing amazing just the way they are. Hoping next round I can set aside more time to watch the expert live videos, especially and really benefit from the amazing videos you put out. Happy weekend all. So also don't put that pressure on yourself, right? Our guest experts are amazing, but you, you obviously are doing amazing yourself without listening to our guest experts. So don't put that

pressure on yourself. I do like though, is there a, is there, is there a hidden message there where you want to make more time for yourself? And sometimes I find that we need to justify making more time for ourselves. Like you, you really feel like, oh, I would really love. So put it this way, maybe what you're saying, and I don't know, I'm just guessing and throwing stuff at the wall. Maybe what you're saying is I would love to indulge in this information more, right? But I don't have time.

And so maybe it's like, well, how do you make time for yourself? Maybe you want me to say to you, you, this is really important. Prioritize yourself. What you're going to learn from your guest experts are not, they're going to reinforce what you're already doing. And they're going to help give you the tools that you probably didn't even know that you needed to be able to maintain and sustain your weight. So either way, right? Either way, it's okay if you don't have time because you don't need them. You don't need them. But there is true value in them. And so maybe this is you saying, hey, I want to set aside some more time for myself because I see the value in that because you are worthy of that. And this is if this goal is really

important to you, anything that you can do to level up, help support, you know, and the guest experts, especially not so much of the lives, but the guest experts are really about acquiring those tools. And so I love this. So this is a great opportunity for everybody right now to be like, okay, what was working for you and what wasn't working for you for this program? I have a hard time finding the lives. I just couldn't keep up with that, right? Take that pressure off you.

That's not that you didn't do, you didn't do anything wrong, right? There's nothing wrong with that. It's just like, that's how things came together for you. Um, I didn't, I don't know. It wasn't consistent for my snacks. Okay. What can I do next time? Can I use the app? Did I use the app? The app has alarms and timers that I can set on there. Um, that may help me be more consistent. Um, did I, did I journal this time? I started it, but I didn't follow through on it. Maybe journaling is not your thing. Did you use the app? Try the app. Or maybe you're like, oh, I just didn't do it because things got the way. Make some non-negotiables. So at the end of this program, take a look and make, what worked for me? What didn't work for me?

Right? This is about really figuring out what you need. Maybe you didn't ask any questions. And then next program, you're like, I'm gonna, I'm gonna participate more in this community. It's gonna make me feel more part of something, right? And so I love this. I love this. I love this, right? This is like, okay, I crushed the program. Amazing. I didn't have an opportunity this or that or whatever. So next time I'm going to level up or switch up the things that I'm doing, things are doing. So it's about figuring out what works best for you. It's about figuring out what works best for you. So Megan, first of all, I freaking love that. 26 pounds down your first program is fucking amazing. Fucking amazing.

Truly, truly, truly incredible. Love that. So you're doing just fine. Whatever you're doing, you're doing just fine. Took control yesterday at the dentist. She wants to start some work, which is optional. I had a new hygienist and she went pretty hard on my teeth. They are sore today. So I need a break before I continue and told them so. I don't want to be in pain for the holidays. Okay. Now, what does this have to do with losing weight? Let me tell you, let me tell you, let me tell you when you are in tune with what your body needs and you are, you, I don't want to say improving, but yeah, deepening, improving, reconnecting with yourself in ways that you are more in tune with what works for you and what doesn't work for you, right? Like asking those four, like prioritizing eating so often, prioritizing yourself, yourself and your life, trying to support yourself, asking the four

questions, doing the things that you need to do. Being here at the end right now is changing you. It's changing you physically, it's changing you mentally. You are more in tune to your body's needs. Chances are you are more confident. You are more secure in the decisions that you are making. And so this is where people will notice, well, you've changed what's going on with you. Yeah. I know what works for me and what doesn't work for me. Yeah. I'm going to speak up for myself because I am worthy. Let's talk about worthy. I feel worthy of taking up space in my life, right? It does make you feel more confident and calm because you are more confident and calm in the choices that you're making. So the choices that you are making with food are going to translate into everything that

you are doing in your life. Whereas maybe you wouldn't have spoken up before. Think about going to the doctor, right? Every time you bring something up to the doctor, well, you just need to lose weight and whatever, right? That's the go-to for everything. And so that's how you approach everything. Oh, well, when I lose weight and when I this and when I'm that, right? And so this really is changing. You are in more into it and you know your body best. So what's happening when someone's going to really to town on your teeth, it's stressing you out and you're picking up on that. I need a minute here.

Like I'm going to have to continue this next time. Or that's just like, it's too much for me right now. You are in tune. So intuition and mindfulness is something that you are born with. It's something that we learn to disconnect from. We disconnect, right? Either eating, finishing all the food on our plate, not eating when we're hungry, not sleeping when we're tired, not drinking water when we're thirsty. Um, we, you know,

putting ourselves last. Um, we have learned to really disconnect from our own needs. And what you're doing is you're, you are reconnecting to your body's needs. And so you, you, you have, you need to start trusting that and try, you can, you can make this decision. How would I feel if I eat the pizza or not eat the pizza? Right? When I, if I eat the pizza, I'm going to feel bloated, going to feel salted up. Maybe also you would feel something mentally going to feel like I'm cheating. I'm not thing. I'm not, right. I want to get you to the place where you eat the pizza. That's great. It's good. Yummy, whatever. Um, but how would you feel about anything in your life? And so in being in tune, you can trust your intuition, you can trust your gut instinct, because that's really what it is, you can trust that you know best for yourself. And so you sit there, and you are like, this is not working for me. I had a cab ride the other day. And I can relate. And I'll tell you a story about that. So I had a migraine the day before I wasn't feeling well. I had to go make it meet a commitment

that I honestly probably should have canceled, but I was just like, I've committed, I've got to go. And so I needed to take a cab ride downtown. And I was like, okay, let me go. I am ready. Got in my Uber and it just, the guy's perfume cologne was so strong. I was just like, my throat started to itch. My tongue was like going, I opened up the window. I did not feel well. I was like, but then I was like, I don't want to be rude to this man. He I'm sure he's a nice man, but I just don't want to, I just didn't want to offend him and, or make him think there was something wrong with him. And I just, like, I was I at some point, I was like, I you got to take me home. I you got to take me home. Now, I did I lie and say I lied. And I said, I just I have a meeting I forgot about, you got to take me home. And he was like,

Oh, well, I can stay. And I'm like, No, no, no, no, no. Like I got to go. And so the, but there's, there's a part of me that in the past would have just taken that car ride, got there, would have had a screaming headache, um, not felt well and not have said anything because I didn't want to upset anybody or whatever. Right. But then that person also, that me would have also been really upset with myself that I put myself in that situation and didn't say anything and didn't say anything. There have been a few times in my life that I've been presented with things where I regret not saying anything. One of them especially was when my ex-husband was in the hospital

and it was, he was dying and he was going to die imminently. And someone came in to take care of him that wasn't aware of that. And they were like rolling him around and he was in so much pain and they just treated him like he was this like fully capable, didn't care person to suck it up. And I didn't say anything because I didn't want to point out that this man is going to die any minute. And then the next day, I just, I still, I still have dreams about, I should have said something because it caused him a lot of pain. And I just was very, and no disrespect to healthcare workers or anything like that. It was this person just

was not aware. And I realized that they were not aware after the next day when they came in to do it again. And I was like, no, don't touch him. Don't touch him. And then she was like, oh, well, no, no. I'm like, don't touch him. Do not touch him. Like, don't. You can tell it was very emotional for me. And then she was like, then it occurred to her and I saw it in her face and she's like, is he passing? And I'm like, yes. And she was just like, whoa. And then she just kind of backed away and left. And I'm sure she thought about the night before how she had treated him.

But in that moment, I wish I just would have said something. And I wish I would have been like, okay, can we just take a minute here? And can we just have a conversation about what what's happening? And I think you need to know something. And I, I think about that a lot. And the message for me, I believe is say something, say something. That's it. Say something. You don't have to be mean about it, but I need to say what's best for me. I need to say what works for me and I need to not just put up with. And the reason why I'm saying this, I think is because when we are bigger, we feel less than, we feel less worthy. We feel like we don't have a right to say because the perception is like we can't, we're not good enough.

We don't deal. We can't control ourselves. Do you know what I mean? There's that underlying. So the living method again, and I love this. This is a theme today. Bigger picture, bigger picture here is you are in tune now with everything across the board, what works for you in life and what

doesn't. And especially as whether it's your aunt Sally telling you to eat the cake or something somebody says, or you doing something that you don't want to do, that intuition that you, the tools that you are acquiring to be more in tune to your body's needs, the work that you are doing, not just physically, but mentally is going to help you across the board in all areas of life, not just food, not just food, not just food. You don't want to be in pain for the holidays. I hear that, right? What works for you? What works for you? And what doesn't work for you? I can't tolerate scents and perfumes, right? I've actually been, I have been noticing I'm more sensitive to them and actually

have been researching a bit more into how like they're really not good for us, certain perfumes, candles and whatnot, right? Things to regret. That's a big regret, but I'm so glad you spoke up the day after. Some caregivers are not so giving. Yeah. And I think they just didn't know, right? Sorry, but I've seen it with my mom in the hospital so many times, but yes, many are amazing. We are blessed. And that's exactly it, right? That's exactly it. All right, Renee, what you got? Heading on a cruise when this program finishes. Love that. Love that. Love that. My husband and I have been talking and feel we have this. This round number seven is really clicked and we can do it. Thank you for that. How do you want to feel? How do you want to feel?

You know, you get dressed up at night, you know, and they walk the promen How do you want to feel? How do you want to feel? You know, you get dressed up at night, you know, and they walk the promenade. You want to feel fantastic, right? You want to feel comfortable in your skin. You want to walk the promenade in your fancy dress. You want to go out for nice dinners with your husband, right? You want to feel energetic. You want to feel alive, right? You also probably want to indulge in some delicious food. And so this is where choose the things that you want to indulge in the gratefulness, the fact you get to go on a cruise, indulge in the aweness of being on the sea and sightseeing, indulge in the smells of stuff, indulge, maybe take a, I don't know, they have a cooking class on the cruise, take a cooking class, take a dancing class, right? Maybe

walk the, walk the outside track. If you've never done that before, like what kind of person do you see yourself being on vacation? And now maybe some of you, if this isn't your seventh program, and maybe you're going away and this is maybe your first program, like when you lose your weight, what kind of person do you want to be on vacation? How do you want to feel? What are the clothes you want to wear? Like, imagine yourself, you know, going and getting the track, grabbing it, I don't know, juice on the way out of the track, or grabbing your coffee on the way back of doing a workout or a walk, going for breakfast and, you know, like putting a really nice buffet breakfast together for yourself, really indulging in it. What a great sitting there on the open ocean, you know? And then what are you going to do next? Right? I'm going to go to the pool. I'm going to lie

about this. Like who do you want to be on vacation? And and even I this has been of an evolution for me Tony and I are going away and I really don't plan on drinking I plan on going to the gym lots of walks we're golfing there's horseback riding when I do some horseback riding I don't who am I um they might have to they have skeet shooting I'm do that. So this is a vacation where I'm just going to indulge in doing things I don't normally do and wellness. Now, might I have a margarita? Maybe. Right? Might I have a mimosa for breakfast? Maybe. Might I go get hammered one night and I don't know, go dancing? I might. Right? But I want to feel good. I want to feel my best so that if I do get hammered one night and end up going dancing, you know, I have the, I'm going to get up the next day and I'm going to, you know, maybe

go for a walk and try to get hydrated. Who you want to be? Who do you want to be this holiday season? Who do you want to be when you go away on vacation? Who do you want to be when you show up to the office party? Right? Who do you want to be? How do you want to feel?

And this is a great thing to reflect on now, because you know, you can do it. And so next steps. So maybe you're coming to an end, you're ready to maintain and sustain your weight. Great. You're not done yet. We're gonna talk about that all next week. Maybe you are getting so close to your goal. Maybe you feel like your goal is still far away. Right. But I do want to, I do want to remind you this weekend is to take some time for yourself, reflect on all the hard work you've put into this process and the fact that you continue to show up and please do it without berating yourself on what you didn't do don't or didn't accomplish. So really pull out a

pen and paper and mark down all the non-scale victories and all the amazing things that you've done, all the changes that you have done, all the ways you feel different, right? And then what you want to do is make a plan and be like, what kind of things can I do better? What can I, how can I set myself up for success? Like look at it logically and be like, okay, what can I do next time? Right? What am I going to do to prepare myself? Which reminds me, our new journal is out on Amazon already. So if you're looking for a fresh start with a fresh new journal, I should have grabbed it. It's on Amazon. We have a link in the group here, or you can go also find it over on my Amazon page. So you can go get your fresh journal. It's the same book, by the way. So it's the same program guide,

although we'll be making some changes. It's going to be the same program guide. Any new posts, we will just post in the group for you. We're probably going to update our new book once a year. So every fall we will add the new information, any streamlining that we've done in a new book. So the same program guide. So you do not need another one. But that new journal is out there if you want. App wise, once you register for the weight loss program, get in now. Price goes up January. I mean, the price is still going to be amazing in January, but if you want to save a few bucks, get signed up now, use that same code, unlock the January program. So you're ready. Um, app continues to work as a general tracker in between groups. You also have access to all the information in the Facebook support group as well

for as long as you need it. Uh, the Libby AI on the app does stop working. Uh, the app turns into a general tracker, but if you need any of the information, you can pop into the Facebook support group. Ask, ask, ask, ask, ask. Ask as many questions as you need to be confident in next steps. There's no limit on the questions that you can ask. The team is here and they are happy to help. To our friends in the US who had Thanksgiving yesterday, probably are going to continue the party well into the weekend.

Be mindful. It's not all or nothing mindset, right? Try to keep it together where you can. Don't be afraid to use back on track if you need. For anyone who's got a busy holiday schedule, take some time this weekend, take a look at your social calendars, make a plan for yourself. So if you've got any questions about navigating the next month, you can reach out in the group. Okay. Have a fantastic, truly fabulous day, everyone. Have a great weekend. I will be checking over the weekends, but not going live. So have a great weekend. If I don't see you, otherwise I'll see you all on Monday. Bye. Thanks for joining me. In case nobody's told you, weight loss goes beyond beyond the old just eat less and move more narrative and

that's where felix comes in felix is redefining weight loss for canadians with a smarter more personalized approach to help you crush your health goals is here losing weight is about more than diet and exercise it can also be about our genetics hormones metabolism felix connects you with online licensed health care practitioners who understand that everybody is different and can pair your healthy lifestyle with the right support