The Livy Method Podcast - Maintenance & Mindfulness - June 24, 2024

Episode Date: June 24, 2024

Gina Livy's Facebook Live from the Maintenance & Mindfulness group hosted on Facebook. This is the live recording from June 24, 2024.You can find the full video hosted at https://www.facebook.com/groups/ginalivymaintenanceandmindfulnessTopics covered:Let's review the 4 Stages to The Livy Method.It's Revamp Week: feeding into satiety hormones and sustaining energy.Back on Track - When to use it, when to minimize it's use.Digging into those indulgences - how did that make you feel?Who are you right now? What's your WHY in Maintenance?Aha moments - the power of reflecting on the patterns of your choices.Being in tune with your body and mind means you are not doing weird stuff you think will help, but often doesn't.Using Back on Track to your advantage.Yogurt options that are beneficial for you. The body loves routine - using Back on Track as you become mindful of deviations from your routines.Going all-in with the tweaks to level up learning and becoming more in tune to your body.Digging deep: Who are you now? Being mindful of our language. The difference between "control" and "getting in tune."Satisfied? Getting out of our heads and into our bellies when it comes to portions.Mindset matters: Intentionality about your focus on maintaining or losing weight. To learn more about The Livy Method, visit http://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. Hello, hello. Happy Monday. Welcome to the M&M Live. I'm just kind of getting started. Facebook and a little bit glitchy these days. And so you'll notice I'm on a different account, but I'm here. I am here. I have some notes. Hit me up. If you have any questions, let me know. All right. So if you're following along in the group and you're doing another round of the program to solidify your weight, again, I always like to remind us where we're at. There are four stages to the Libby Method. There is lose your weight, which most of you have done by doing the Libby Method weight loss program. Then there is solidifying your weight, which is putting at least three months into helping your body make your new weight the new norm. This is where you're minimizing indulgences, you are personalized and planned,

maintain status quo, or you're doing another round of the program to solidify your weight. Even though you're done losing your weight, there's lots to still work through and level up on. And then of course, there is maintaining your weight. This is where you're maybe indulging using back on track. This is where you are testing the waters, learning to trust, learning to understand what maintenance looks like and feels like to you. Now that timeframe can be anywhere from a few weeks to a few years for some people before you get to the fourth stage, which is just move on with your life, wake up, look good, feel good, just trust that you know you're going to make choices that make you feel good. If you make

choices that don't make you feel good, you know how to get back on track, help your body recover from those indulgences, you're continuing to reinforce your new habits that you have started, and that reinforce how you want to feel how you want to look how you want to live your new habits that you have started and that reinforce how you want to feel, how you want to look, how you want to live your life every day while you continue to work through and avoid falling back into old habits. This is where, you know, perhaps you are going through, you know, each cycle of events and anniversaries and birthdays and, you know, you know, dates, emotional dates and things that have happened and really learning to how to reinforce this new life that you're living. So those are the four stages. We are currently if you're doing another round of the program to

solidify your weight with our current spring summer program, then we are about to start our revamp week and tweak this week. So this is where we are changing things up when it comes to the basic food plan, still focusing on protein for breakfast, which will always be a benefit. It will always be a benefit for so many reasons, for hormones, for blood sugar, for energy levels, all of that to start your day higher in protein. Although you do have the option of skipping breakfast, it will always be a benefit to start your day, break the fast by going higher protein and then our morning snack. So you can stick with fruit, but you want to add protein and fat to it to give it more sustaining energy. Or you can

switch it up for something altogether, like a boiled egg, like nuts, like vegetables, like yogurt, something completely different, obviously still focusing on that protein and fat. Then for lunch, protein is now the star of the meal, whereas at dinner is now vegetables the star of the meal. So just switching those two up and then your two afternoon snacks down to one. So this is doing a few things. This is bumping up your protein and fat to really understand how you're feeding into your satiety hormones off the heels of last week where we were splitting up the meals and snacks and separating the proteins from the carbs for you to really understand how protein and fat hits differently. And this is why people are always talking about how it's so important to add it into your diet or make sure you're getting enough. Now,

when people are talking about that, usually they're relating that to restrictive diets, where all people do is count and weigh and measure the food and don't care about actually what they are eating or the nutrients that are getting. Not getting enough protein in your diet is not really a concern with the Libby method, even the basic food plan itself, because you are incorporating protein basically all day. The only place you're not incorporating protein really is in your morning fruit snack. And again, there was a rhyme and a reason for that in the earlier weeks of the program. So really making sure that you are understanding how protein and fat hit differently and how they can really feed into your satisfaction

levels and give you more sustaining energy. So it's like if you had that morning fruit snack, you get a certain amount of energy from it. If you were to eat half of that fruit snack and add some nuts and seeds, that will give you the energy from that fruit plus more sustaining energy from the nuts and seeds. So this is sort of food combining. You might've heard food combining to kind of get the most out of the foods that you're eating, to add protein and fat to offset the sugars or the carbohydrates in the fruits. And then, you know, give you that more sustaining energy because protein and fat tends to take longer to process and break down in your system. So you get that initial energy hit from the fruit, and then you get that more longer lasting energy

from the protein and fat that just helps you go a little bit longer before you're hungry again. Also off the heels of splitting up the meals and snacks, this is where you're making it a lot easier for your body to get the nutrients that it needs as opposed to making it have to process and digest food that much more often with the splitting up the meals and snacks part of it. So this is also where we're dropping down from two afternoon snacks down to one. A lot of people have a hard time with that transition, but it is how we are bumping up the protein and fat, giving you that more sustaining energy that will really help with that.

The easiest thing to do is combine that nut and seed snack with your veg snack and then pull it into one snack. But a lot of people get really freaked out. Remember with a food plan, you really don't need to be eating as often as we eat when it comes to basic food plan, although there's a rhyme and a reason to why we do.

This is where we're starting to phase you off so that in the next couple weeks when we roll into, this is basically the setup and the lead up to our personalizing the plan weeks. And that is what you need, especially when you are in maintenance. So when you lose your weight, you do it through the Libby method. Then you're going to put in that solidifying time through either personalizing the plan or by doing another round in the program. And then when it comes to that third stage, that maintenance, what, you know, just kind of trying to get a handle on what maintenance looks

like and feels like, learning to trust, right, and testing the waters, that is really where you're going to be personalizing the plan. So you can do the Libby method, you can do the Libby method again to solidify, but then you're going to go and personalize the plan moving forward. So at some point, you need to really understand what that's all about. So this is the lead up and the setup to that. Hi, Rhonda, how are you? Okay, we're going to talk about back on track as well. So we're introducing back on track next week, as you guys know, week 10 of the program. But obviously, if you are in maintenance, you can use back on track at any time. Although if you are solidifying your weight, I highly suggest you minimize the number of times that you need back on track,

you really want your body to adjust to your new weight without challenging it. So this is where you really want to maintain status quo, whether you're personalizing the plan to solidify your weight or doing another round of the program to solidify your weight, you really want to minimize the use of back on track, but it is there if and when you need, obviously we're rolling through of the summer, rolling into the summer. So you might be needing it more often. If you are away on vacation or hitting the road or some patios, you got some weddings or events and whatnot. It's there when you need it, but you do really want to minimize it. So back on track, you know, what, back on track is a great opportunity. Like it can be used for

so many things. You were away for the weekend, you ate your face off, you feel like garbage today. So you need to do a couple of days of back on track. Obviously you use as many, you use back on track for as many days as you need until you feel back on track, right? So that's that. Coming off a holiday, your weight is up and you just want to get back into it, bring your weight right back down, get back to feeling good again. You incorporate a couple of days of back on track. It could be that you've just been off for a while. Maybe you've gained some of your weight back. You haven't been mindful. You were going through situational change, and now you need to get back. And this is where I want to remind you that back on track is so much more than what you're eating and when it is also, you know,

focusing on your stress, on trying to get sleep, on moving your body, really doing all the things that you need to do to get back to feeling your best. But more than that, it's an opportunity to kind of reflect back at this point when you're in maintenance, where you can reflect back on, okay, what happened that I got so off track? Could there have been another way to do this? Did I have to go and trash myself so that I have to all this work to do when I get back? Could there maybe have been a little bit, did it have to be all or nothing? Is there ways I could have supported myself and felt a little bit better, you know, while I was choosing to indulge in a few things here or there, you know, in hindsight, how

would I have handled that differently? And this is where we're rewiring the brain, right? We're making new connections and you don't have to like keep repeating this cycle of indulging and then having to get back on track. You can just go back and say, okay, what could I have done differently? What if I did do that differently? How would I have felt? Right? Like, so yeah, I drank a lot, but what if I would have made an effort to drink a little bit more water? You know, okay, yes, my tummy is really off. But what if I would just been mindful to continue on my supplements, make sure I was adding in those probiotics, or still taking

my digestive bitters? Or what if I was to make an effort to get that high protein breakfast in each day so that I wasn't starving then overeating and wanting burgers and fries for lunch while I was away? Right? What was my mental process? Like did did indulging in all these foods actually bring me joy? Or did I was I in a constant state of stressing about what I was eating and feeling like garbage? Like, did it actually make my vacation or experience any better? I thought, well, I'm going to have these foods. It's going to be fun.

I'm here. Why not? But then did you spend the whole time stressing about it and feeling like crap? And that was all consuming rather than making choices that made you feel good. So this is where you have that wherewithal to reflect back and be like, okay, if I was to do it again, what would I have done? How would I have felt? And what would the outcome of that have been? So you kind of learn from those opportunities, right? So back on track is so much more and can be so much deeper and so much more beneficial than just helping your weight come

back down after you indulged, right? It's really an opportunity to continue to move forward and to work through old patterns, right? And habits that might be kind of creeping back or you might be sliding back into. Dr. Beverly is joining us tomorrow in the weight loss program. I think Odette is going to be streaming that into the current group. She's talking about where are you and who are you now? And how do you see yourself?

Just like having a why, having a clear picture of your identity can help you maintain finally and forever. So that's one of the things we're talking about as people are still on their weight loss journey. Like, who are you right now? Let's reflect on the changes that you've made and where do you want to go and who do you want to be? And once you're kind of reached your goal of maintenance, that doesn't mean that you still don't have room for personal growth. Maybe physically you are the person who you wanted to

be, but what about mentally, right? Because we talk about this all the time. When you don't have a why striving for a number on the scale? Why are you prioritizing yourself? Why are you still trying to be in tune? Why are you trying to move your body and get better sleep and manage your stress and all of those things, right? And so I love doing this because I have been through so many evolutions. And so many iterations of Gina, I love changing. I love evolving. Like the me that got my business to where it is now is not going to be the me that makes my business the number one weight loss company in the world. Because I'm going to have to be, I'm going to have to learn how to play with the best of the best. I'm going to have to learn a lot of things in order to give me the skills and

the tools that I need to go to that level. And that doesn't mean that there's anything wrong with the me who I am, but there's a whole set of skills that I'm going to need to acquire in order to take my business to the next level, not just in what I'm doing business wise, but also personally to be able to handle what I know is going to come with that type of success, I'm going to say, you know, there's a big difference between, you know, the company it is now and the billion dollar company I want it to be one day, because that's a goal of mine. But you know, the Gina who's kind of barely getting through life, who feels like she's a hot mess that is just not handling her stress very well, who feels like she's hanging on by the skin of her teeth and going to be the Gina who gets that, right? And so there's, again, I have massive

self-love for myself. I, you know, I'm not critical of myself, but I also know in order for me to move forward and accomplish the things that I want to accomplish, I'm going to need to make some changes. I'm excited about it. Is it going to be easy? Probably not. And so this is where you might be looking at your life and where you want to go, what you want to accomplish and who you want to be. And because you've been so in tune, those four questions are way more than just what to eat and when or how much, when to eat, what to eat, how much to eat. It's also getting you in tune with what works for you, what doesn't work for you, really having a very clear path forward, knowing the choices you're going to need to make in order to get you where you want to go. So a great opportunity with where we're at in the program to reflect on that. Okay, I'm going to

get into some of your questions here. I hate the way I feel when I indulge. It's never worth it to me. So if you keep finding that you indulge, then in hindsight you're like okay I don't feel good that's where you can take it a step further and in your mind be okay what if I would have made this choice how would I have felt not just immediately after that night the next day and this is where you don't have to keep like repeating this pattern to be able to learn what you need to learn because you're that's how like your is connected. You have that, oh, I keep making this choice. I keep feeling like shit. That's not really working for me. I don't really. But once you have that aha moment, usually that's what it takes to go back to see the

difference. Because you don't know what you don't know. That's what gives you that aha moment. Then you're like, oh, shit, I keep doing that. Why do I keep doing that? That's not working for me. That's not what I want. That's not who I am anymore. But it takes that aha moment. Now you may be, you may be faced with that same circumstance and you might choose to indulge again, but each time you are choosing to do it, knowing it's not working for you. And so you might continue to do it another few times. So you really get to the point and be like, why do I keep doing this to myself? Okay. Enough is enough. Let's go. Let's move it along. Let's make a different choice. Sometimes it takes us a couple times, but that awareness, that's a game changer. That's a game changer.

I do like eating as often as we do on the basic food plan. If we want to go back on track versus this tweak, is that possible? So you liking the way you eat on the food plan, like you liking the routine, you getting used to it is not, is different than you actually being in tune to your body's needs. It's still doing weird shit in order to maintain and sustain your weight. Do you know what I'm saying? It's still, I don't want you to do weird shit in order to maintain and sustain your weight. And that includes following the basic food plan for the rest of your life. Now, there are circumstances and people in their job situations where they are limited. So teachers, for example, end up, they're like, well, given my morning snack during snack time, I have my lunch during lunchtime, I have my second snack during snack time, I have my second snack after that, and then I have a dinner, right? Like that, that kind of that if their life is so chaotic, it helps you kind of just maintain that routine. But this is where even then, if

you're not hungry for the snack, you know, forcing yourself to eat the snack isn't ideal. It is so fucked up the way we have created this society that we have these set breakfast, lunch, and dinners. For one, you don't need a larger meal at lunch than any other time throughout the day. There's no need to eat more food at lunch than any other time. Dinner makes zero sense. These large dinner meals that we're eating, it just makes no sense. Our bodies do not need to eat a big, huge, massive meal before we go to bed. And also our bodies needs change every day. So you might have a day where you are hungry, it feels like that

you're having all your meals and snacks that very much resembles the basic food plan. And then might you have a day where you're not hungry at all. My day looks different every day. I just had lunch at 1130. The other day on Friday, I had lunch at 230. And did I have anything for breakfast today? No, I had a few berries. I had a few berries, I grabbed a few berries, and I wasn't even hungry. I wasn't hungry for breakfast, wasn't hungry for a wedding snack, I grabbed a few berries, because they were just sitting there. And which I could have gone without. And then I had an early, I had an early lunch, right. And so this is where ideally you want to eat, eventually eat in tune to your body's needs. So back on track works really well because of the food plan being so familiar to the body. So this is where when you're personalizing the plan,

when you're living your life and you're more in tune to in the moment, this is where back on track is really effective. When you do find yourself indulging or making choices that make you feel off, you reset with that basic food plan. It does what it does. And then ideally you're getting back to just living your life. This is what I mean by wake up, look good, feel good, go about your day and make choices that make you feel good. I want you to get to a place where you're just in tune in the moment with what you need. And this is where personalizing the plan, you might have breakfast and morning snack, skip lunch, have one afternoon

snack, and then have dinner. Or you might choose not to have breakfast, have morning snack, skip lunch, have two afternoon snacks, and then dinner. Or you might choose to have breakfast, morning snack, lunch, you know, skip both afternoon snacks, and then have dinner. Or you might choose to not have breakfast, have morning snack, have lunch, skip your first afternoon snack, and then have dinner. Or you might choose to not have breakfast, have morning snack, have lunch, skip your first afternoon snack, have your second afternoon snack and skip dinner. So that is where you ideally I want you to go to is to be able to trust and just be in tune to your body's needs that change every day. Ideally, ideally, right? Ideally. Hi, Robert, I use back on track after my vacation. I also like the basic

food plan. I'm looking forward to relearning how to personalize the program. Yeah, this is where I really want you to dig into that personalizing the program part without that pressure of the weight loss program. And when you're in maintenance, I think it's hugely beneficial. In fact, Odette and I are working on revamping the language. I'm so excited about the maintenance program that we're going to offer. And that's one of the things that we're going to skew the language then not, not to continued weight loss, but personalizing the plan in order to be able to maintain and sustain your weight moving forward. So we're working on that. Best program friendly yogurts. Um, I don't know. Um, I, there's a, but there's great yogurts out there. Um, Greek yogurt's good. The,

um, Icelandic yogurt is great. Like the sky yogurt, the Liberté is great brand. Um, you could do fruit in it. Just watch any added sugar I'd be mindful of. Um, you want to have some sort of fat in it. You want to be mindful of low fat, no fat, because then they just add a bunch of crap in it to bring the consistency back. You know, whether it's 5% or 16%, or whatever that might be, it's really just personal preference and choice. Other people might have some great ideas, you know, buy your yogurt from your health food section. Just look for added, you don't want to avoid artificial flavor artificial color you want there to be some fat in it there are some that are a little bit higher in protein that you can look at um i would watch any added sugar be mindful of any added sugar better to add your own like

some fruit in it yourself rather than you know added um added sugar and added fruit to it liberte right i have liberte Liberté. Done a few back on tracks over the past few months. Stress, sleep, inflammation, looking forward to carrying my body. Agree, Rhonda. It does not feel good to get off track. And that's where back on track is there for you, right? Your body loves routine. That's why you did it over and over and over again. The reason why we repeated the basic food plan so often is yes, it helps with weight loss. But more than that, it's that now you're in maintenance, that's going to be your fallback whenever you do find yourself indulging, which of course you will, because that's what life is about. You have like that back on track there

to help your body get over those indulgences, you know. When I first started doing Back on Track, I would just have one afternoon snack in the afternoon. Then I realized that I should probably be having two snacks. Does it matter? Absolutely, it matters. Back on Track refers to the original food plan, the rhyme and reason behind it. In fact, it can be great practice to go back and to review the basic food plan and the rhyme and the reason behind it. There was the reason why we had the vegetable snack after your bigger lunch meal. There was a reason why you're having those nuts and seeds at that second snack at that time of day when your body's wired to take a dip in energy plus the protein and fat feeds into your satiety hormones, making you feel more satisfied heading into dinner and are

even harder to digest than the vegetables. There is like so much rhyme and reason behind that basic food plan. And any deviation from that is a deviation from it, right? So it absolutely does matter. Also in your mind, you're doing the basic food plan as back on track, but you know, you're skipping meals and snacks. So also just mentally, if you mentally think it, your body's like, oh, oh, we're skipping meals and snacks again. Okay. Panic. Am I eating enough? Do I need to overeat now? You know, all of that comes back. So it's not just physically what you're doing with that basic food plan for back on track. It's mentally the effect that it has as well. So it is very important. If there's one thing you've got to learn about me, there is a rhyme and a reason. It's so multi-layered. It's so fucking deep. It's just like layer on top of

layer on top of layer so much so that I need a 500 page book in order to explain it all. So just be mindful of any deviations because it's the routine. And one of the things we talk about all the time, especially with our, with our, our experts is that the body loves routine. The body just, it knows what it knows. It likes what it likes. It just really loves routine. The body just, it knows what it knows. It likes what it likes. It just really loves routine. I mean, your set point is based on your body adjusting to everything around your set point because it just likes to know what it's dealing with. So that's why that routine is really important. So I try to be as consistent as possible. What would happen if you just did the original food plan for the entire 90 days? Would you still change your set point? I seem to

do better when I'm on the original plan. Why? I would ask you why you seem to do better because you probably get in your own way. The tweaks that we're asking you to make are not that difficult. Downsizing is leaving a few bites less, but it's what you have to learn. It's the mental part of what you're doing to step up to do the things that you need to do, right? Feeding the metabolism. Yes, it's inconvenient for a few days. It's basically the basic food plan and then it's inconvenient for a couple of days. But what you learn about that is so invaluable. The revamp that we're doing this week, again, just like getting even more in tune. And so the basic food plan, I'm going to be honest with you, it's a bit of a cop-out, right? I seem to do better when I'm the original plan. Well, yeah, it's less work. It's a no-brainer.

You don't have to get into it. You don't have to dive deeper, level up even more. And so why? So the question I would have for you is why? Why do you do better on the basic food plan? Probably because you're not all in with the tweaks moving forward. There's a lot of hesitation. It probably brings up the issues, brings up the associations. It brings up the beliefs. It can bring up past traumas. Now, if you were just to answer your question though, and I love it, it's a great one. If you were just to do the basic food plan, sure, you'll lose weight, it'll take you forever, take you a lot longer. And if you're not seeing the kind of results that you can see by making the tweaks, are you going to keep doing it? Right? Are you going to keep doing it? And then it's going to take you forever,

because at some point, you're gonna have to work through those issues. At some point, you're going to work through those associations. At some point going to have to work through those issues. Some point you're going to work through those associations. At some point you have to work through those beliefs. Some point you're going to have to work through those traumas. And so it's the, have you ever seen those, have you ever seen those visuals where if it's easy now, it's going to be hard later? And if it's harder now, it's going to be easy later? So it's like, pick your poison, right? Do you want it to be easy now, but it's going to be hard later? Or do you want to be all in and have it be hard now and easy later? Like to me, I think if you've signed up for the program, you have the support, you're doing what you need to do. That's the time to really dig into it. Now, if you were just going

on your own, then sure, right? But so the tweaks each week are designed to dig deeper, level up more to keep things progressing to get the body's attention to have things for you to continue to work through the basic food plan. Yeah, it's so much easier, but that's not you're not going to be able to like you're not really getting to the heart of what you need to get to, right? Which really is, why do you seem to do better on the original food plan? Because the variations are really no different. Let's take the revamp week, for example. High protein always was, nothing changed there. Fruit snack, add a protein and fat to it. So simple. Nothing changes except you're adding something to the fruit snack. Really nothing is changing for lunch and or dinner.

You're just making the focus protein at lunch, protein at lunch, but nothing, nothing really changes. And then your two afternoon snacks, nothing changes there. You're just having two of them together and it's one afternoon snack. So see what I'm saying? Like, what is, what is so much different? But it is the fact that now you're down from two into one. And what does that, what does that do mentally, right? Switching up the star of the meal, right? These small variations, getting that protein and fat earlier in your day, right? Adding that extra protein and fat to your fruit snack. And it's what you're learning from that.

And, you know, off the heels of all the previous weeks and tweaks, that is the reason why people end up losing a lot of weight on the program is the reason why people are so successful at maintaining. There's a rhyme and a reason to it. Beyond just helping you lose weight, I want you to lose weight in a way that you're going to be able to maintain and sustain for the rest of your life,

which is not an easy thing, which is not an easy thing, right? Which is not an easy thing. I have to think about the answer to your question, why? I guess it's easier, right? And that's exactly it. So it's not you doing the basic food plan,

it's like, why is it any easier? Like, think about the feeding the metabolism we did last week. It's still the basic food plan. It's still the basic food plan, except then for four days of it, you get to eat even more often, but it's still, it's no different food. You're not preparing your food any differently. Think about downsizing. Downsizing is still the basic food plan, except all you're doing is eating a few bites less. That's it. Nothing changes. So when you really break it down and take a look at it, you're doing the basic food plan all the way up until week nine. You're still doing the basic food plan. The only thing is different is you're adding a protein and fat to your fruit, which most people ask to do anyway, add some yogurt with your

food. And then your afternoon snack is down to one, but you can still have your nuts and seeds and your vegetables. So nothing again, really changes, really changes, right? So so your perception is it's easier, but why is it easier? Probably because you don't have to deal with the mental stuff that keeps coming up, which is really what the tweaks are all about. That would be my guess. But yeah, something for you to think on. Something for you to think on. You can't you this is not going to be a surface quest for you, right? This is not, you're, I think, here's what I know about you, Rhonda, is that you've been showing up, you're doing the work, right? You're all in, you're showing up doing the work, but are you,

or are you just, are you trying to avoid it? And I don't, I'm not judging you. I'm saying things that are getting you to think like, are you like, you're there, you're here. It's one thing to be here. Are you following through on action? And, or, and if you're not, why not? Are you nervous about it? Scared about it? Are you sabotaging yourself? Do you believe that you can do this, but that's freaking you out? Do you know what I mean? It's not from you not thinking about this and talking about it, right? You, you know what to do. You're showing up, right? So, so, so what, what's, what, what's pulling you back into the, this is easier and why, right? Like this is where it's, this is going to be deep for you. This is, yeah. Right. All good questions. Yeah, I did better the last plan when I got to

goal. Yeah. So maybe you need a new why. Maybe you need to sit with yourself and be who am I? Maybe that's that question that Odette wants us to ask. Who are you now? Right? Not just reflecting on where you are, but reflect on who you are. Maybe you just need a minute to look back at what you have done and what you've accomplished and where you are at and be like, do you even know where you want to go? Do you even know who you want to be? Like, cause you can do it, whatever it is, I guarantee you, you can do it. So maybe you just need a minute and, and, and kind of reflect on that. And then that's going to be your motivator, right? Like I having a very strong sense of self, who you want to be, where you want to go, all of that, you know? You know I live for this conversation, by the way. Thank you. I love this conversation. I love this conversation and I gotta

go. Oh, oh. I do have a couple of questions though. Here's one for Debbie. I need to focus on mindful eating and getting portions under control. Okay, that's a big mistake. You don't want to get portions under control. You want to be in tune to portions. Be mindful of the language that you are using because it's probably how you are functioning. Right? I love this, by the way, Debbie. I need to get portions under control. You're not trying to control yourself, moderate yourself. You need to get in tune. I am still eating very healthy, but find my weight creeping up. I hope it is due to building muscle, but unsure that is the only cause. I'll tell you three causes. Not putting time into solidifying your weight, constantly doing back on track, all those things. You got to put time

into solidifying your weight in which you wouldn't be making choices that would cause your weight to be up. So what is it? Situational change. Now, situation can change, can be like, I lost my weight at home, now I'm going to work. Situational change could be a change in hormones. Maybe you are getting older. Your hormones are affecting you. Situational change can be a health issue that you're dealing with where maybe you didn't have it before. Now, all of a sudden, you do.

Situational change can be, I am married, was married, and now I am divorced. Situational change could be a variety of things. The other one is being mindful, right? Like, you should know why. If you think it's based on your choices, then what is going on? If it's, you know, it could be right in your face could be that your scale just needs changing your batteries could be that the heat, right, the heat also I would call situational or environmental where you know, your body is just going to go up in the heat, it could be inflammation from your exercise,

but you should know what it is. And this is where even just keeping a journal, even though you're no longer looking to lose weight can be really beneficial. I am always hungrier than when I am not working. Okay, when I am working or teaching, I'm always hungrier than when I'm not working. I need to be okay with feeling a little hungry during my day and ending my meals a little less satisfied. This will be a good goal for this week, my summer. So why do you have to leave yourself feeling less satisfied? So when you, if you are working, you're probably hungrier because you're using a lot more brain power and you're losing a lot of energy. And even in maintenance, this is where your portions are what they feel like, not about what they look like. So your metabolism is higher, your body's working at more optimal levels, your energy output

is more. So it's not about keeping your, it's not about controlling portions, it's about being in tune. And if you're trying to control them and keep them small, and you are not giving your body what it needs, this could be why that you feel like you're a little out of control is because you've gone from being in tune to now trying to control and now your body's back to not getting what it needs, right? So really be mindful of those portions. The portions are always what they feel like, not about what they look like, and not unusual for our portions to increase slightly in maintenance now that our metabolism is much higher, our body has no need to store fat. We tend to be a little bit more active and whatnot. Here's one from Melanie. Good morning. Exhausted here after a three-day golf trip and playing 72 holes of golf this week. My question is, I've been maintaining my weight for, it will be two

years this week. I've been holding it approximately four pounds above my goal weight, or should I say my lowest low? I would like to go back and lose about four to five more pounds and then obviously spend time to maintain it. How do I get back into the losing mindset when I have been working for the past two years at maintaining mindset? It has been taking me so long to get there. I am proud to finally have my mindset catch up to my weight loss. And now what I feel like, how do I allow my mind set to go back into losing mode? You're not going back to it, you're moving into it, right? So this is any no different than you have a new goal that you want to accomplish. And so you have to be like, I you there can't be any half assing and you can't be

an in between no man zone, right? And this is what happens. I'm happy where I'm at. But I want to lose five. Like, you know how it can take someone 91 days to lose five pounds, right? Like it's not easy. It's not necessarily a given. And so with that mindset, I would probably sign up for the program again with the mindset of losing my weight and have that be your goal. You cannot be trying to lose weight and be doing back on track. You can't be like personalizing the plan when you feel like it, and then trying to see the dial on the scale. So you have to make

a conscious choice that my focus moving forward is weight loss. So you want to maximize your efforts in doing that and show up with that mindset that this is what I'm going to do. I think it's two completely different mindsets. One of maintenance, maintaining my weight, and then one of like losing weights. And so I think it's just your intention and your mindset, I am going to lose x amount of weight, and I'm going to keep doing this, this and that I'm going to personalize the plan until I reach my goal, or I'm going to do another round of the program in order to lose my weight. And so that's where it's all to me, it's all about intention is like, but you can't land in no,

no man's zone, or whatever you call that, Like you can't land in the middle where you are wanting to see the dial move on the scale, but then not doing the things that you need to do. Still working in maintenance, but then you're getting on the scale every day. It's like being in maintenance and then getting on the scale every day and expecting it to move. You can't do that. You have to make sure that you're maximizing, like you're super in tune. You're asking those four questions. There's a different intention. Even when it comes to solidifying your weights and doing another round of the program to do that, it's your intention, right behind it. You're focused on different things rather than maximizing your efforts in order to move the dial on the scale. So I would say that's completely your mindset and completely

your intention. And then also your motivation, um, which is like, that's a, that's a bit of a switch. It definitely is. It's got to be a conscious switch and be like, okay, this is, I'm doing it starting whenever you're doing it. And I'm going to follow through and finish it. And this is how I'm going to do it. Right. So if it's personalizing the plan, I'm going to wake up tomorrow and I'm like, I'm, I'm moving the dial. I'm, I'm doing this to lose weight. And then I'm going to maximize. I'm going to focus on doing all the things that I can do to not just see my lowest low, but to move the dial on that scale. I'm going to start doing some resistance training again or kicking that up a notch. I'm going to be super in tune to my portions, asking those four questions. I'm going to make sure I'm getting my water in, adding any supplements I think

does benefit, focusing on my stress and my sleep and all of those things. So mindset and intention, I'd say are the two big things. I gotta go. It's all or nothing. Yes, it's all or nothing. It is. You cannot just maintain your weight and want to lose weight too. And I am, you know, I think there is a time and a place for all or nothing. Now, while you're trying to lose your weight, it doesn't have to be all or nothing, but I think you need to decide, are you losing? Are you maintaining which one? And you can't flip flop. You can't flip flop. You got need to decide, are you losing? Are you maintaining which one? And you can't flip flop. You can't flip flop. You got to be like, or you're going to make yourself crazy. Then you're going to look for a quick fix. And then you're going to fall back into old habits. And then like, that's what happens, right? That's what happens. I gotta go. Thanks, everyone for

joining me today. Thanks for your questions. Rhonda, I loved our conversation. I hope that helped for you, everyone else who asked a question. Oh, there's a link. Eileen really delved deep into my sugar addiction. Yeah. Sugar addiction is usually coping mechanisms, triggers, habits, and dehydration. When you have sugar, you want more sugar, that type of thing. Getting used to decreasing the amount of insulin your body is using.

So that's a little nuance there. I want to get into that conversation. All right, you guys have an amazing day. I think I'll see you on Wednesday. I'm back on Wednesday for our Way and Wednesday conversation. Remember, you can download and listen to these lives over on our podcast, The Living Method podcast, if you're interested in doing that, if you're out and about and whatnot. Until next time, everyone. Thanks so much. Bye.