The Livy Method Podcast - Maintenance & Mindfulness - June 10, 2024

Episode Date: June 10, 2024

Gina Livy's Facebook Live from the Maintenance & Mindfulness group hosted on Facebook. This is the live recording from June 10, 2024. You can find the full video hosted at https://www.facebook.com/groups/ginalivymaintenanceandmindfulnessTopics covered:Taking the 4 Questions to the next level and Feeding the Metabolism. Summer versus winter food choices – what the body feels like. Old habits, sabotage, and wants – when nighttime snacking shows up. Binging versus snacking – physical reasons or coping mechanism? When to do another round or head into Maintenance. Let's normalize scale fluctuations when life is happening. Back on Track is much more than the Food Plan. Wake up, look good, feel good – what we have learned and how we respond. Living The Livy Way – instinctive choices and building trust. Ready to let it go – arriving at Finally and Forever. To learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

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

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

Oh, hello. Happy Monday to our amazing members in maintenance. Hopefully I am streaming live. Facebook has been glitchy today, so I've had to actually stream through my personal account rather than our Jean Olivia account. So if I'm coming actually stream through my personal account rather than our Gina Olivia account. So if I'm coming at you a bit differently today, that is why Facebook always blessing us with some challenges here and there. Such a great platform, like so convenient, so amazing for so many reasons. But then every now and then it likes to be a little bit glitchy. I always like to think of it as a challenge. Okay, so hit me up if you're joining me live. Let me know if you have any questions.

Of course, Odette has compiled a few. So if you're in the maintenance group and you can't join me Mondays at 12 p.m. when I go live, you can always post your questions on the poster that is posted on Sundays. So it's a way for you to participate without actually showing up. And then of course, you can download or listen to the live after the fact. Okay, let me see what I have. So this week, we are feeding the metabolism, those of you who are redoing another round of the program for the sake of solidifying your weight. Gosh, Odette and I are so excited to be working on the maintenance program proper. So we will no longer have to say you are redoing the program again for the sake of maintenance. We'll be able to say you are doing the solidifying maintenance program. So we're

going to do the program for the sake of solidifying. And then of course, you would roll into that third stage of maintenance before you move on. So we are feeding the metabolism. So reestablishing that baseline after downsizing, getting even more in tune to your portions, right? This week, we are splitting up the meals and snacks, even though you've lost your weight, or you've been in maintenance for a while, especially if you've been in maintenance for a while, it's so easy to start adjusting to those larger portions. Again, we live in a like a supersized me kind of society. So it's really easy, even though you're easily maintaining your weight, you may find that your portions are creeping up a little bit. So it's a good way just to kind of be in tune and check that it's also a great way to really practice those four mindful eating

questions, and really taking it to the next level in terms of getting in tune to your hunger. Now, I also challenge you, if you are doing another run of the program for the sake of maintenance, is to look at this tweak a little differently, because this is also about understanding how when you split up your meals and snacks, especially when you separate your protein from those carbs, how protein feeds into your satiety hormones. You may also remember when you did the program in week 10, we covered how different foods break down differently in the body and how some foods are easier to digest than others. And some foods are quicker to digest than others, right? So for example, fruit breaks down in like a half an hour where nuts and seeds can take an hour and a half

before your body gets the nutrients it needs from them. So I challenge you when doing another round for the sake of solidifying your weight, that you start looking at things, looking at these tweaks a little differently. So again, asking those four questions, being super in tune, splitting up those meals and snacks. So we're going to be doing that on Wednesday. So first couple of days back to that baseline and then splitting up the meals and snacks. All right. Are grapes healthy or sugar bombs? I wouldn't at all call sugar bombs. Who said that? Who said that? Who said that? So grapes, okay. So grapes are a little bit higher. It's all about the glycemic index of foods, right? So berries tend to have a lot less sugar than something like

grapes. So it's all about the glycemic index when it comes to the sort of sugar content, but I wouldn't call grapes sugar bombs, even the ones that taste like candy. There's ones that taste like candy floss, you know, or there's ones that taste like candy floss, you know, or there's ones that taste like jube jubes, you could get them. I forget what they're called. Maybe they're candy grapes, but they don't have any more sugar in them than regular grapes. They just are they taste sweet. So this is sort of where like in the summertime, when you are more likely to eat grapes, this is when ideally, you should be decreasing your heavier carbs, foods that are harder to digest, meaning that they create a lot more heat in your digestive system. So this brings it back to like fall rolling into winter, right? You're coming off

the summer, you're craving fresher fruits, lots of salads, you know, fresh fruits and whatnot. And then as you transition from fall into winter, you start to crave those heavier foods. Like when I worked with my personal clients, all of a sudden, everyone wanted potatoes. Like, can I have potatoes? Can I have potatoes? Can I have potatoes? That's because in the wintertime, your body tends to crave heavier, heartier foods that create a lot of heat when you digest them. So your digestion is probably one of the hardest things that the body does, takes a lot of energy. So when you have, you know, heavier, heartier, you know, carbohydrates, fatty meats, and like, you know, soups and stews that are actually warmer, actually hot, helps create heat in your digestive system that helps keep you nice and warm. Otherwise, your body would be more likely

to incline to store fat to help you keep you warm, right? So there's a need for these types of foods in the wintertime. As you roll from winter, spring into summer, what you want to start doing is increasing your fruit intake and decreasing your heavier carb intake. So less of the potatoes and the rices and whatnot, and swap that out for easier to digest types of fruits, especially when it's hot. Your body doesn't want to work hard when it's hot. Your body doesn't want you having those foods that create a lot of heat in your digestive system. So it wants something that can break down quickly and get the nutrients that it needs or the energy from it. And that's where something like fruit comes in. This whole

thing about sugar is sugar. It's not really sugar is sugar like fruit. Yes, fructose, but healthy is different than you know, commercial like, you know, synthetic fruit, toast, fructose. So sugar is like sugar kind of is sugar, but there are various types of sugar. There's like honey, and then there's raw sugar as opposed to white sugar, like there's agave, there's like a variety of difference, but I wouldn't call fruits sugar. Yes, fruits break down into glycogen or get broken down your body and then stored as glycogen that your body utilizes for energy. But I wouldn't say they're sugar bombs at all. So I why did I take so long to kind of explain that is because I want you to understand that, you know, it's sort of

when you are having these types of foods, there's a time and a place for them. And I wouldn't say that sugar, grapes are sugar bombs at all. I would just say grapes are a fruit that are great for giving you energy. It's not the same as sugar, right? It's not the same because there's a nutrient value in grapes, there is fiber in grapes. It's not just straight up sugar. So I would say grapes are healthy. I would say that all types of fruits are healthy. You just, you know, I think people get in trouble with fruits when they're, when they try to swap out sugary foods and have fruit for something sweet instead. Whereas if you can try to understand it after following the Livi method, you don't want to keep feeding into that need for something sweet. Right? So it's a replacement, I guess. But

the real issue is why are you craving something sweet? Not what can I have it in its place? Right? So does that make sense? Yes, it does. Okay, perfect. Okay, good. That's a great question. That's a great question. Checking in since I asked a question, which you will address night binging. Yes. Might have listened to this later. Yes. Rhonda, you would like to hear more about night binging. Is it a bad habit, sabotage, or just about to go into detox? It seems to happen even in maintenance when maintaining my weight. So as we know, there's no natural need for you to be hungry in the evening, especially if you're eating enough throughout the day. Once it gets dark outside, your body starts pumping that melatonin, sends a message to your body, wind it down. Your body wants to get to sleep. It wants you to go through the different stages of sleep. It wants to work on repairing and rebuilding and regenerating and rejuvenating and detoxing, which it does while you sleep. So a lot of times it's, you know, it's not out of need that we're hungry in the evening. It is out of want. It could

be out of habits. It could be out of trigger. It could be out of old coping mechanisms. So this is sort of where you want to reinforce, like this is one you might be continuing to work through old habits, issues, associations, even while in maintenance. So even though you've done, you've reached your goal weight, now that you're in maintenance, those are the things that you're going to want to work on to support your new healthy habits, to support your new lifestyle. So you can eat at night and not gain weight, but eating at night causes you to have a crappy sleep. When you have a crappy sleep, the next day you're tired, you tend to crave more carbs and sugar.

When you do have those carbs and sugar, your body processes them a bit differently, right? So then that's sort of like, it's like, it's a snowball effect. So eventually, if you keep snacking at night, you're not, you're going to feel bloated. You're not going to feel great. You're not getting great sleep, right? And then if you add any type of hormone situation on top of that, that maybe you're dealing with, right? It's a sort of exaggerator, exasperates the whole thing. So is eating at night causing you to gain weight? No. Can your weight be up a few pounds from it? Yes, but that's usually because you're tired, lack of sleep, whatever that, you know, whatever that is, um, or inflammation, depending on what you are having. If you're snacking on chips or junk foods,

obviously, right. They can be high in salt. Your body can be retaining water. They can cause inflammation. They can have your weight up, but sure. You'll get back on track after indulging. Your weight is back down. No big deal. But more than that, is it a bad habit? Um, it's not a great habit in the sense that it's not really doing anything beneficial for your body. Your body wants to get a good night's sleep and by binge eating in the evening, you are absolutely preventing it from you getting a good night's sleep, from it repairing, rebuilding, regenerating, and rejuvenating because your body now has to focus on digestion, which I just finished talking about how digestion is one of the hardest things that our body does. So in that sense, it's not healthy

for you to be snacking at night because you are really, um, you're, it's going to lead to you not getting a good night's sleep. So in that sense, it's not healthy for you. Is it sabotage? It could be sabotage. It could be out of habit, right? So your, your defenses are maybe a little bit more down. You're not maybe motivated to not binge at night because you've now reached your goal. It could be that you're falling back into old habits of snacking at night, which is really easy to do. It could be that you're being triggered this time of year, depending on what you're snacking on. It could be this is, you know, this is the time of year where you tend to be a bit more snacky in the evening. It could be that, you know, there's something that you love to snack on. It just so happens that that, that, you know, companies now started producing commercials that maybe you're seeing or something, right, that are triggering you. It could be that you are under a more stressful situation than what you are normally used to. And it's the way that you are coping. So if you're dealing with some emotions, or you got some stress going on. So this is sort of like, are you happy binging? It doesn't sound like it, right? How are you feeling, not just physically when you are binging, but mentally, how are you feeling when you're binging?

And if it's less than I feel amazing, I absolutely love it, hashtag worth it, then there could be some sabotage going on there. There could be some coping going on there. There could be some falling back into old habits there. Definitely snacking at night is not needed. And it's not necessarily unhealthy for you, but it's definitely not healthy for you. And when you're doing the program, you get a taste of feeling really, really good. So this is what can happen. While you're doing the program, you're trying to reach that goal. So you are doing all the things, right? You're not eating at night, you're trying to get the best sleep, you're getting those greens in, you are maximizing your efforts, you're trying to manage your stress, you're moving your body,

whatever. And then we get into maintenance. And we were able to be I get this all the time, well, I'm maintaining my weight just fine. But I'm not feeling as good as I felt when I was trying to lose weight. And that's because chances are, you're not maximizing and doing all the things that you were doing when you're trying to lose weight now that you need to maintain your weight. So it's great that you're maintaining your weight, but you're noticing that you're not feeling really great. So for example, you could definitely be having something to eat. I mean, you're using the word binging. So that's a whole other thing. I'm talking snacking. So it could be that you're snacking at night and then you're noticing I'm not really feeling great, right? Now, binging is a whole other thing. Night binging. To me, binging is you're having something, it snowballs into something else, something else. Binging is

really just feeding, to me anyway, is feeding a need. You are lonely, you are sad, you're feeling a feeling, you are like, it could be even boring, you're not unhappy, you know, you're not content. You're trying to fill a hole. To me, binging is more trying to fill a hole, or to feel numb, to eat so much to the point that you just feel numb. Now, it could also be a bit of sabotage as well. But usually binging is more extreme than that. So that you find you keep binge eating, if it's carbon sugar based, it could simply be that you need to drink more water, right? It could be. If it's sugar based, it could be that you're stressed, you need to bump up your omega-3s and add some more good fat in your diet. So you

definitely, regardless of why you're binging or what you think of it, you have to say to yourself, what are the physical reasons why I'm binging and what am I binging on specifically? Is it salty foods? I'm probably stressed. Bump up my omega-3, right? Make sure I'm getting some salt in my diet, whatnot. Is it sugar-based, carb-based? What's going on there? Bump up my water. Make sure I'm eating enough nutrient-rich foods throughout the day, right? Whereas binging is like, binging I wouldn't say is a habit. I would say binging is a coping mechanism. That's what I would say. Binging is a coping mechanism. It could be a habit in the sense of looking for that continual feeling of, because when you overeat, it's like jacking up your

insulin. So it's same thing as having sugar. So I say sugar is addicting. So when you have something sugar, your insulin levels go up and then they come crashing down and then you want even more, right? Whereas if you eat a large amount of food, it can give you the same thing. It gives you that euphoric high and then you come crashing down. So that could be a bit of a habit. Here's what's Monica saying. Just a thought regarding hunger at night. Thinking of Dr. Paul's comment a long time ago, to make change is often changing the one thing you don't want to change. Paraphrasing here. Anyway, I used to have a decaf coffee after dinner with my usual cream and maple syrup, how I take my coffee. Okay.

Then I thought, hmm, why am I drinking this? It's decaf. I don't need the caffeine and I certainly don't need the cream and maple syrup in the evening. Exactly. So I'm now drinking restful sleep tea or decaf citrus tea. I love it and no longer needing or wanting that extra cream or maple syrup. I do still get hungry, not cravings at night from time to time. So listening to my body and being in tune, I will have a spoonful of nut butter or half a banana. This is not routine. It's just when I'm

super hungry, uh, the odd evening, right? So you kind of have to, but so this is why Rhonda, I would love some more clarification on here, but I'm sure you've jet. But if you, if you want to come back and do a follow-up on this, we can talk about, we can continue this conversation because you mentioned, because it's different from night snacking, right? Which could be like just kind of your routine is falling off, falling back into old habits. It could be triggers, could be a different time of year. It could be some cravings that need addressing, could be a variety of things. But when it comes to binge eating, that could be, that's more of a coping thing. That can go a little, that can go a little bit deeper in terms of the binge eating.

Hi, Valerie. Hi, Frankie. Hi, Rose. Hello. Hello. hello, hello, hello. Okay, here's another one. If you're looking for flexible workouts, Peloton's got you covered. Summer runs or playoff season meditations, whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton

at onepeloton.ca. Oh, here's a good one from Jen. Hi. Let me just take a sip. I've been sick all weekend with this cold flu virus. I thought maybe it was COVID, but I tested it 10 times. It's not. It almost made me feel better if it was. Isn't that weird to say?

Because then I would know what it is. I haven't been sick with a cold or a flu in so long. I've had migraines and I've had like other things happen, but not a cold or a flu. Here's Jen. My question is about knowing when to go back into the program or stay in maintenance. What does it really mean to wake up, look good, feel good and live my life. Okay. I lost 30 pounds over two rounds, the fall and the winter 2023. And then I took one year to solidify my weight. Here I am 14 months after losing this, losing the weight and my scale is up about six to seven pounds consistently. I've been testing the waters mindfully and tried to personalize the plan while also being more relaxed about my meals in terms of food choices, i.e. going out for dinner or an event. I drink 2.5 water daily, but if I'm being honest on the program, I think I read this in the notes, honest on the program, you were drinking

more three to four liters. I was drinking more three to four liters. I think is out. I printed that out. I don't have the rest. Oh yeah. I was drinking more three to four liters. I do not want the scale to keep going up. Back on track doesn't seem to be kicking the scale down. How do you know when to go back on the program? Okay. Let's unpack this. Do I have time? Yeah, I have time. Okay. So first of all, it's normal while you're just living your life, right? That your weight is going to sit about three to five pounds. You're at six, right? You're at six, but six to seven, three to five pounds. So your set point isn't like one number. It's a range of about 10 pounds. And then while you're just living your life, this is where, you know, it can, you know,

sit between about three and five. That's just your body processing foods in and out. You're probably having more inflammatory foods. Carboh, carbohydrates tend to cause the body to retain a little bit more water while processing and whatnot. So there's that. Now, there's different things, there could be like, what is happening, what's been happening in your life. So because sometimes we like we lose our weight, and then we do this, then we just keep doing the same thing, like you're drinking 2.5 liters of water. But I'm assuming that you're being like, that is pretty minimal. Even with not wanting to lose weight, the minimal is 2.5 to 2.7. Again, this is minimum recommended. This is an optimal health. So I would assuming that you're still being active and moving your

body, right? It's a different time of year with the temperature rising. So this is where you'd want to maybe increase that water a little bit more. So that could be that. I would take a look at so so I would take it. So you've been obviously maintaining for 14 months, right? So you pretty much got this. So then what happens? Let's talk about me and my weight. So my weight is like 119 to 130. Right now I'm up higher than that. I'm like 136. I'm dealing with extreme amount of stress. My hormones are through the roof. Now I'm like, I'm sick to sick. Today I got on the scale and my weight is up. So I'm probably more sitting around 134. So that's, I've been on the higher end of my range, but I know why, because that's

hormones. That's like, I was really, I have a whole story. So two years ago, I was really sick. I lost a whole bunch of weight. And then on top of that, I had a child with mental health issues that, you know, was very, very stressful for about a year of my life. And then I've got into hormones, obviously were affecting my, affecting me when my digestive system went off and then a hormone started to affect me. And then I got hit with another amount of stress when my kid's dad died. So I'm just trying to recover. And then the overall stress of just life, right? I run a business. I love it, but there's a lot of stress that goes into it. I've had a lot of really amazing things, happy, fun, exciting things happen to me. I got married. Business has been good, but I've come to realize that even though it's good things, it's all stress. Your body interprets exciting things and stressful and bad things, all as

stressful things. Sorry. So my weight has gone up and creeped up. Now, is it because of anything that I'm eating? No. Is it because of anything I'm doing? No. It's been because of my stress coupled with my hormones and just, it's been like ongoing onslaught of stress. So now could I have been doing more? So I have been trying to do my best of doing cardio, moving my body, managing stress, but then you guys know I hurt my back. So then I hurt my back. So I've been unable to exercise. So it's just been a clusterfuck of just, I don't even know what. And so that is why I know exactly why my weight is in the higher range. Do I feel like I need to go back on the program again or do anything else in order to bring my weight back down or lose weight? No, I do not. Because I know as soon as I can move my body more, I will help alleviate my

stress. I start getting better sleep, doing all the things that I need to do, get back on taking my supplements consistently. I know my weight will just come right back down. Right now, now, am I going to go do cardio? No, I'm going to increase my muscle mass because with how sick I've been, the weight that I've lost, all of that, I've lost a lot of muscle mass. So I need to put that on. So I know exactly. So do I feel like I need to do my program and lose weight? No. I feel like I understand why my weight went up. do I feel like I need to do my program and lose weight? No, I feel like I understand why my weight went up. And I feel like if I address those things, my weight is going to come right back down. So if you're in a similar situation, where you notice your environment,

that's what I'm saying. So what's been going on with your health and wellness? What's going on with your environment? Is it particularly stressful time? What is it? Are you somewhat falling back into old habits? Because that can, you know, that can also like that you go to, you know, you go to a restaurant, you'll overeat, maybe you don't eat till later the day the next day, like there could be a combination of that happening as well. Let me go back here. So I don't think you I think you probably need to bump up the water, I think your body maybe is retaining more because you're not drinking enough water. And if you are adding some of those carbs back in, it could cause your weight to stay a little bit more elevated. So back on track isn't just follow the basic food plan, right? It could be that your weight, you're feeling this because you're not getting great sleep because maybe you're not putting the effort into, you know,

trying to get the best sleep possible as you were when trying to lose weight. Maybe you're not putting the effort into, you know, trying to get the best sleep possible as you were when trying to lose weight. Maybe you're stressed, same thing. So you're managing your stress. Maybe you're moving your body a bit more. Maybe you were really making an effort to get that good sleep when you're in the process of losing your weight. And then when we are in maintenance, we tend not to do those things to the same extent that they were doing before.

And we didn't realize how much they factored in to us, you know, feeling as good as we felt. This also could be some food sensitivity, it could be hormones too. I don't know what your age is. It could definitely be some hormones, things that you need to address slightly there. It could be some food sensitivities. It could be that maybe while you're losing your weight, you would limited your bread intake or your kind of gluten intake. And now you're like, you're adding it back in, which of course is not going to cause you to gain weight, but inflammation would cause you to gain weight. It could be something else going on. Now, do you want to do another round of the program? So here's the thing. Here's what comes down. Doing the program is great because even if you've done

the program and you lost your weight and you're able to maintain your weight, if you do feel like you have more to lose or you kind of want to just level up everything, this is why doing another round of the program to solidify your weight is so beneficial because it is getting you back in tune. It's that routine of the body. Again, it's getting you even more in tune to your body's needs. It's really easy once you've lost your weight and you're in maintenance to stop, to stop prioritizing yourself and being so mindful. So to me, wake up, look good, feel good, back to that question. What does it mean to wake up, look good, feel good? It's like, I wake up, how do I feel? Oh, I'm tired. I had a crappy sleep last night. Why? I know exactly why. I ate that bag of sour cream and onion chips. I know why. Okay. Right. Right. I don't punish

myself, whatever. I just know that's why I feel a little bloated, a little bit salty, drink some extra water. So you're taking everything that you've learned and kind of living the Libby way. It is like, how do I feel today? Okay. I feel stressed out. Okay. Understanding how stressed you are, giving yourself some grace, being like, okay, I'm feeling a little stressed today. What's going on? Like really understanding how you're feeling, not just physically, but mentally. And then acting accordingly, right? You wake up, you look good. Like you, you get up, you feel good. Let's say you had a great night's sleep. You, you know, you wake up, you go to your closet, you put your clothes on, they all fit. You feel good. You go to the bathroom, you brush your teeth. You don't think about what you don't need to weigh yourself,

not weigh yourself. You want to weigh yourself, celebrate your weight loss. Great. Otherwise you don't need a scale to tell you how much you weigh. Cause you already know how you feel. You know, you go about your day and you're like, you know, I come down here. I'm like, am I hungry? Am I not hungry? Tony will say, do you want an egg bite? Do I not want it? Like, uh, yeah, sure. I'll have one. Right. That's sort of like, am I hungry? Am I not hungry? If I am hungry, what am I going to have? Right. I'm going to have an egg bite. I just know that those are already in my fridge. So I can just heat one up and have it. You know, do I want to scramble some eggs? Do I want, you know, what do I want something else? What is that? And then I'm sitting here,

I'm at work and I'm like, okay, you know, I'm in my hungry, like, you know, still kind of checking in, but not really. The reason why I check in on myself when I'm at work is that I'm the kind of person who could go all day long without eating. So I know that's kind of like what I do. So I will have to periodically check in on myself and be like, you know, cause I'll be like in a rage and I'll be like, what's wrong with me? Oh my God. Yeah. I haven't eaten yet. Right. And then lunchtime comes, which lunchtime, am I hungry? Do I need to eat? You know, and I'm not stressing out. I can go through my fridge and like, what do I want? Right. What do I have? What can I, what, what, you know, what can you put together? What have you packed? Open up your lunch. It just means like eating, eating, like, you know, eating the whole thing. If you're hungry,

not even touching it. If you're not hungry, picking out the protein, if that's more, more appealing to you than anything else in it, you're just kind of not even giving it a thought. You're just instinctually eating in tune to your body's needs. Right. Um, same thing throughout the rest of the day, basically. It's really based on, am I hungry? Am I not hungry? How am I feeling? If I am hungry, you know, what is the best option for me to eat? What do I want? Do I want protein? Do I want carbs? Do I want like fat? What do I need here, right? What's the best choice for me? Recognizing when you start to feel a little schlumpy, if you haven't moved your body in a few days, I really

need to get up. I need to move, right? You get, you know that when you haven't been moving, recognizing when you're stressing, how to help manage your stress, like the same coping mechanisms that you've now created. You know, if I'm, you know, had a stressful day, rather than opening up a bottle of wine and eating some chips, maybe have a tea and go for a walk, right? And this is what we mean by living that living way. So it means not stressing about what's happening on the scale, it means not stressing about your eating, not eating, it's about, it's about not stressing, it's about really being in tune to knowing when to eat, what to eat, and also how much to eat. Right? So you can't fall back into old habits, which you may be doing a little bit

of and you have to if you've created this lifestyle. And you know, that means, you know, continuing going for a walk after dinner, if that's what this lifestyle and, you know, that means, you know, continuing going for a walk after dinner, if that's what made you feel really great, continuing to be mindful about, you know, sleep hygiene, if that's, you know, if you've got into getting really good sleep. So to me, that's what wake up, look good. What it means is no more sort of like, you don't have to ask the four questions anymore. You're not following the routine of the program anymore. You're not stressing about what to eat, how, Wendy, what to eat, how much to eat, you know, very clearly. It's just kind of like, you know, like Frankie, when I don't eat anything after dinner and got all my water in and I sleep, I wake up the next day feeling amazing, right?

When I don't do that someday snack at night, I think, why did I do that? I know I will feel yuck the next day. I still fall back sometimes, but I have the tools to move forward and not dwell. So that that's like, it'll take you a while, right? This is why that third stage of maintenance. So lose your weight, however many sessions it takes, right? Done. Solidify your weight, at least a solidifying round of the program, or at least three months into not indulge, like really establish status quo, allow your body to get used to your new weight without stressing it out. It's where you want to minimize indulgences, minimize having to use back on track. You're either doing another round of the program or personalize the plan. That third stage,

that could be like three weeks for someone who's done 10 rounds of the program. And they've just like, they've got this because they've spent that time working on the mental part of it, right? Or it could be like, you know, years for someone else who they don't have that trust. You're trying to like, you know, really like really get in tune to your body, like figuring out what maintenance looks like and feels like to you for a variety of reasons. Someone could be in there for a few weeks and someone could be there in like a couple years until you get to that place where you just know you are ready to let it all go. You are just, that's the thing.

You will just know when you're ready to let it all go. You are just, that's the thing. You will just know when you're ready to let it go. All of it, all of the diet dialogue, the maintenance dialogue, all the thinking around it, all of it. You are just ready to be like, I can trust myself. I am gonna wake up today and I'm gonna make my way through my day knowing and paying attention to when I'm hungry,

deciding on what I wanna to eat. And when it comes to portions, not even being able to not even needing to think about them. Cause I know, I know when I've had enough, I know the exact moment when I'm indulging. I know when I like, when it comes to indulging, for example, you are making a conscious choice to overeat. You are not like, should I eat it? Shouldn't I eat it? Should I, that's not, that's not wake up, look good, feel good. That is still in maintenance, learning to trust, right? To be in tune to the choices that you're making. Look good, feel good. That stage that finally in forever stage, that's like,

this shit is delicious. I am overeating it. I know exactly how I'm going to feel. I am not going to berate myself afterwards. I'm going to wake up the next day. And when that scale is up, or I feel bloated or gross, my eyes are so salted shut from all the sodium. I'm going to say that was delicious. And then I'm not going to punish myself the next day. I'm going to drink a little extra water. I'm going to make sure I add a little extra leafy greens. I'm going to like, if I need to back on track, right? I'm going to know what my body needs to get over that indulgence. And then I'm, that's the most I'm going to think of it. Right. That is, that is it. That's, it's

sort of like, it's a lot of things, right? Yeah, me too. But I think I'm finally in, finally in forever that, that you will know because you are just ready to let it all go and just trust that you know what you need in order to give your body what it needs to feel good, to look good, to feel good, to give you the energy that it needs to not have to do weird shit in order to maintain and sustain your weight. Right. That's such a great question. That's such a, that's such a great question. That's such a great question. You will know. Um, and all that noticati go. That's our time. Got that flew by today a great question. You will know. And on that note, I gotta go. That's our time. Got that flew by today.

Thanks for everyone who joined me. I did have some other questions here. Maureen wanted me to talk about feeding the microbiome. That is definitely a question I wanna get into. I don't have time today, but I will add that to my list for next week. We'll talk about that microbiome. One of Dr. Paul's favorite conversations.

A really new upcoming, a lot of research being done in your microbiome and importance and sort of like all the issues that stem from your microbiome. So we'll talk about that next week. Have an amazing rest of your day, everyone. I'll see you, I believe, on Wednesday for our Way and Wednesday conversation. Bye.