The Livy Method Podcast - Maintenance & Mindfulness - March 18, 2024

Episode Date: April 9, 2024

Gina Livy's Facebook Live from the Maintenance & Mindfulness group hosted on Facebook. This is the live recording from March 18, 2024. You can find the full video hosted at https://www.facebook.com/groups/ginalivymaintenanceandmindfulnessTopics covered:Introducing the 4 stages of The Livy MethodBack On Track in Maintenance; it is more than just the food and the water to help the body calm down from any indulgences Reviewing the discussion with Dr. Ruth Kane and who are you now if you are not a dieter?Taking the key elements and principles of The LIvy Method with you into MaintenanceBeing mindful in maintenance and recognizing you can't go back to the ways things were beforeDieting is not a lifestyle, but you want to create a lifestyle that sustains your weight The stages of The Livy Method and creating the habit of checking in with yourself when you go on to live your lifeBasic principles are still beneficial in Maintenance, but being flexible and in tune with your daily hunger levelsRemember that regardless of where you are in your journey, portions are always what they FEEL like, never what they look likeHow should you feel when you walk away from a meal?Are you continuing to follow the food plan even in maintenance? The Livy Method is also a get-healthy program; it's not just about losing weightChoosing to be healthy doesn't mean you are actively looking to lose weightBack On Track in Maintenance is about getting back to feeling your best Gina shares about her current challenges and managing pain and her commitment to herselfYou have learned what you need to do so you don't gain your weight back again  Check out the conversation with Dr. Ruth Kane from last weeks Weigh In WednesdayThe conversation with Oprah tonight on weight loss drugs and what makes weight loss really difficultTo 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. 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 dot C-A. Maintenance and Mindfulness Mondays. This is the live. Okay, we have some things to talk about today. So if you were in the Maintenance

and Mindfulness group, first of all, if you're listening by way of podcast, you might not even know that we have a whole maintenance group for you to join after you're done losing weight through obviously the Livi method. The weight loss group is a place where you can continue to ask as many questions as you need. We have a whole team of people in there. We have people who have been in maintenance for years, still in the maintenance group, we have people who've been in maintenance, I'm sure for maybe just a few days or a few weeks, because there are those four stages to the living method, right? Lose your weight in a healthy, sustainable way. So you've reached your goal, check. Now, the second stage is you want to solidify your weight. So we have a lot of people in the maintenance group who are working on solidifying their weight. So putting those three months into helping your body make your new weight, your new norm. And you're doing that by doing another round of the weight loss program,

even though you're no longer looking to lose weight, still a very effective way for you to solidify your weight while we work on our own maintenance program, which we are hoping to have available by the time the fall rolls around. And then of course, the third stage is maintenance, learning to test the waters, what maintenance looks like and feels like to you before you're really ready to let it all go, move past all of it and get to a place where you're just living your life mindfully. We've had some amazing conversations since having Dr. Ruth on with us last Wednesday. Dr. Ruth and her team at the University of Ottawa studying the Libby Method, they have studied the weight loss

part of it. Now they're focusing on studying the maintenance part of it. So some really great discussions came out of that conversation. This week, we're talking about back on track. So if you're following along in the weight loss group to solidify your weight, we are talking about back on track. So we just introduced it this week. Now back on track can be used obviously while you're trying to lose your weight, but really it's more so for when you are maintaining your weight. When you do find yourself indulging, regardless of whether you're in that second, third, or fourth stage of maintenance, you can implement back on track to help the body calm down from any indulgences. That's, that's really what it is. The back on track refers to the original food plan, plus, you know,

maximizing your efforts. It's not just like following the food plan. It's doing all the things that you can do to help the body recover from any indulgent sits. So obviously, while you are losing weight, you want to keep it to a minimum. While you are solidifying your weight, you want to keep it to a minimum. But you know, this is sort of where when you're in that third stage and testing the waters, you might be indulging here or there. And you might be noticing it's affecting how you're feeling. Again, back on track, not used to manage the scale. It's more for when you feel like you're off track to help you get back on track.

Right. So you're going to implement back on track for, you know, a couple of days. Now, if you go, if it's just the weekend, you might find that one day back on track helps. Then you wake up, you know, you get on the scale Monday and not only is your weight up, you just feel really off. You know, you trust yourself. You don't even need to get on the scale to know that you trust yourself. You just feel really off, stomach's off, you're tired, all those things. So let me kind of help my body through this over the next couple of days. You know, you might implement back on track for a couple of days. Then you feel that third day, I feel amazing. I feel like I'm, you know, back to feeling good

again. Let me just carry on with my day. Right. So you want to use back on track for when you and reserve it for when, for when you really need it. And then you're going to do as many days back on track as you need until you feel like you are back, back to feeling, you know, good again, back to waking up, looking good, feeling good, going about your day back to, you know, good again, back to waking up, looking good, feeling good, going about your day back to, you know, focusing on solidifying your weight, regardless of where you're at in the program. So that's back on track. Back on track again, goes beyond the food, the water in the stage, you want to look at your sleep and your movement and your stress. This could also go for like, for those of

you who are maybe, you know, personalizing the plan and you're in that third stage and you kind of feel like your life is getting really chaotic and you just kind of feel really off. This is why, this is where it might also come in handy to do back on track where you kind of be like, I'm not, okay, I'm maintaining my weight, but I don't feel really great. Let me just kind of reassess, help my body out here. So along with getting back on track or doing back on track, you are focusing on your stress and your sleep and you're moving your body, just kind of reassessing where you're at, right? Reassessing where you're at so you can get back, get back to feeling your best. That's what it's all about. What else are we talking about? Talking about your new identity. I hear some of you, I just finished listening to the Dr. Ruth segment. What an amazing conversation. And for me,

it hit most nails on the head. Yeah. I love her. Ruth has got such a passion for the program, obviously. And we are learning so much about maintenance. I mean, this is where we want to be, right? We want to lose our weight, but we want to be in maintenance. And we're learning so much about maintenance. I mean, this is where we want to be, right? We want to lose our weight, but we want to be in maintenance. And we're learning so much about what that takes and what that entails. So a conversation come up with like, who are you now if you're not a dieter, right? And Ruth was talking about people who are having an easier time at maintaining their weight have taken on the role of a person who's lost their weight and a person who's now in maintenance. Who are you now if you're not that

person chasing that goal, right? Or what is your reasoning for continuing to manage your stress and try to get better sleep and move your body if you're no longer chasing a goal anymore? And this really led to a conversation. And there's a great question that was asked by Kara that I want to share in a second. This came to an understanding like the living method in finally and forever is not a magic pill, right? Like obviously the way you lose your weight in a healthy way, giving your body the resources it needs to make change is really important. Giving your body time to adjust to the weight you've lost really important. The way that you've lost the weight mentally, working through issues, associations, habits, right? Working through old habits, creating new habits, working through those beliefs and whatnot, obviously played a role. But there is something to be said about how, you know, if the living method is a, you know,

isn't a lifestyle, that doesn't mean that you're not taking the key elements, you know, if the Libby method is, is a, you know, isn't a lifestyle, that doesn't mean that you're not taking the key elements, you know, or continuing with the basic guidelines, for example. So basic guidelines are things like high protein for breakfast, that's always going to be a benefit more and more research is suggesting why it's a benefit to start your day high in protein beyond weight loss beyond maintaining your weight for your hormones. It's just for so many reasons, starting your day with a high protein breakfast is hugely beneficial. Not letting longer than, you know, a half hour, three and a half hours go without eating, right? Like that, like you getting into those long periods of time where you go on six, seven hours without eating, that's not great. That's your

body dipping into your fat reserves. It's going to reinforce the need for your fat again. So obviously that's a great guideline to follow. Not eating too late at night or after dinner, right? Like, although you can get away when you're in maintenance with having some, having a snack after dinner and having desserts and having a treats and whatever, it's not like those things calorie wise are going to cause you to gain weight, but eating at night does affect your microbiome. It affects your body's ability to repair and rebuild and regenerate and rejuvenate while you're in detox, while you're sleeping, it affects your sleep. And so the science now, there's a lot of research and science now behind why you shouldn't be eating, how it's not really

great for you to be snacking after dinner. As soon as it gets dark out, your body starts pumping melatonin to wind your body down, nice deep sleep. There are things that your body is doing at night, especially while you're sleeping that it needs to do. And obviously eating, you know, before you go to bed is not great. So can you still eat at night and maintain your weight? Yes. But it's, you know, it probably leave you not feeling so great. So that also is a great guideline to follow. Try to eat as early as in the evening as possible. So there's a lot of basic principles that you're going to take out of the Libby method. Like you can't make all of these changes and then fall back into old habits that don't support the changes that you've made,

how you want to feel and, you know, the lifestyle that you created for yourself while losing your weight. And not that it's like this big upkeep, they have to do all of these things in order to maintain and sustain your weight. But there is something to be said about, you know, it's not like you're one and done. And this is where I've been talking about, you need to be mindful. So you lose your weight, great check. You put three months into solidifying your weight. Great check. You've been spending time testing the waters, understanding what maintenance looks like and feels like to you. What's normal and fluctuations. You're ready to move on to that. Let me put it behind me. I don't need to ask the four questions anymore. I don't need to weigh myself anymore. I'm just waking up, assessing

how I feel, being in tune, letting my body guide me when to eat, what to eat, how much to eat. But that doesn't mean again, that if you're the kind of person who gets so busy at work, you go all day long without eating, you know, your body's trying to support you in that. So that's where you need to be like, okay, hey, four or five hours have gone by, I need to take time to eat. So taking those principles forward. And so it's really about taking what you've learned and, you know, implementing all of that on an ongoing basis. Like a lot of times people too, when one of the things that Ruth found was people who were really confident, 95, 98% of people who run through the, who sign up to the support group feel confident

in their ability to maintain their weight, which is really huge. But it's people who really recognize, okay, I'm not going back to the way I was doing things before. And they know that they can't go back to the way they were doing things before, because that is going to be lead them down the path of gaining that weight back. And might you have to work really hard at it, it's going to take a lot of time to at the end of the day, but you know, so I do want to read this question because this kind of sums it up. I thought, I thought this was a really timely question. So Kara says, I think I need some help to understand how or if I should be transitioning from the Libby method. I lost my weight in the fall group and have maintained since then without difficulty.

Great. Continuing to eat according to the Libby method for the most part, including avoiding breads, pastas, desserts, etc. However, I remember reading your comments in a guide that this is not a lifestyle. And also, so to me, dieting is not the lifestyle, which you are creating through the Libby method, you could call that a lifestyle. In my lifestyle, I am going to get up every morning and go for a walk, I'm going to make sure I'm, you know, maintaining good hydration levels. My lifestyle includes being in tune to my body's needs. My lifestyle includes managing my stress. My lifestyle includes a certain amount of movement. My

lifestyle includes managing my sleep. My lifestyle also includes connecting with friends or whatever your lifestyle is. So the Livi method in the sense of weight loss is not a lifestyle. Like I rather prefer people call the Livi method a diet. It's taking a certain amount of time and helping your body specifically focus on fat loss and do it in a way that you don't have to do weird shit for the rest of your life to maintain and sustain it. Like counting and weighing and measuring and putting your body in ketosis and, you know, counting, like all that, right? But that doesn't mean that you are not creating a lifestyle for yourself or a way of living that sustains your weight, right? And that might be where the confusion is. Okay. And also Gina talking

about how she lives her life now and eats according to her body's needs. Yes. Can you talk more about these comments? I'd love to begin incorporating some more flexibility and spontaneity in my diet, but I still feel really unclear on whether following the structure of the Libby method is meant to be the permanent general structure of meals I follow. And I allow myself treats here or there, or if the intent is to move away from the structure entirely, but just staying really in tune to the body's needs and doing my best to eat according to what I think that is. So this is where you lose your weight doing the Libby method and the tweaks that you're doing each week. And then in order to solidify your weight, you can do another round of

the Libby method, which helps your body level up physically, helps you level up mentally working through the same stuff. Although the mission is no longer to move the dial on the scale, it's more so to maintain your weight. There's also that third option of solidifying your weight by personalizing the plan, right? And to me, I think doing another round of the program is beneficial for so many reasons, but some people choose to put three months into solidifying their weight by personalizing the plan. So minimizing any indulgences, you know, just personalizing the plan, which as you know, we did at the end of the program for the last two weeks of the program.

Now there's the third stage of the living method where you want to personalize, you're going to personalize the plan regardless. So you can lose your weight doing the living method. You can solidify your weight doing the living method. And then the third stage, you want to personalize the plan and the fourth stage is go live your life. And so it doesn't matter how you solidified your weight when it comes to that third stage of maintaining your weight and testing the waters, you're personalizing the plan. So that goes back to checking in at every single meal and snack time, assessing your situation and creating almost a

hat, doing that so often you're creating a habit of that. So I don't have to check in on myself at breakfast, at snack, at lunch, snack, snack, or dinner. I'm just aware, right? Like if I wake up in the morning, am I hungry? Do I need to eat? You know, am I like, you know, could I eat? I could maybe have something. Sure, Tony, you know, give me an egg bite or something like that. Now, you know, at lunchtime, this is where maybe if I didn't have breakfast, you know, or rolling around, I start to, I'm not thinking about morning snack, but maybe, maybe not. I'm starting to feel a little bit like I should probably, I could probably eat something. I should eat something. Well, I'm not really all that hungry. What time's lunch? Okay. If I have lunch at 12, I had, you know, breakfast at nine, I'm good.

You know, so I'm just going to wait right now and just have lunch. Right. Or maybe I should probably eat something because, you know, I ate at five o'clock and then I had breakfast at five o'clock in the morning and now it's 11 and you know, I should probably actually take some time and eat some now. So it goes back to those that, that personalizing the plan. And so you want to do that in that third stage. And so this is kind of what living your life is like. That fourth stage is just being aware. Like if you have patterns where you go all day without eating, you know, I do that. So I still have to remind myself to eat, right? All the basic principles behind the basic food plan, like protein at breakfast, you know, fruit for morning snacks is great still to have fruit in the morning, you know, focusing on vegetables at lunch, you know,

or protein, leafy greens, healthy fats still, if you did have any heavier carbs, lunch is still the best place to have those, you know, that first afternoon snack is great. Vegetables, because those are harder to digest, especially having a snack after a larger meal. That's beneficial still. Having your nuts and seeds around that three or four o'clock time, still beneficial because that's when your body's wired to take a dip in energy, right? And then nuts are higher in protein and fat, So they feed into your satiety hormones. So you're less likely to overeat at dinner. Dinner, it's still great to eat it as early as possible to focus on the protein, you know, leafy greens, healthy fats,

minimize any heavier carbs. Like it's, this is why you hear people who are still following, they call it, they're still following the living method because they're still following a lot of the basic principles and the way their day is structured, maybe they're still kind of following the food plan, but you want to give yourself the flexibility comes in not making yourself eat when you're no longer hungry. The flexibility comes into not having to stick to that exact structure every day. And that's one of the things that you learn in those weeks of personalizing the plan is that some days you are hungry and you feel like you need every single meal and snack. And then you have other days where you can literally go hours and hours and hours

and not hungry at all. And so this is where the flexibility comes in every day should look a little bit different, right? So maybe I worked out yesterday, so I'm a little extra hungry today, or maybe my body's fighting something. So I'm really not all that hungry today, right? So one day you might have breakfast, lunch, dinner. The next day you might have breakfast, snack, skip lunch, have a snack, skip your afternoon snack, then have dinner. The day after that, you might skip breakfast, you know, have a snack, skip lunch, you know, have two afternoon snacks, skip dinner. So really that's what it's about, is about having that flexibility to be in tune with where your body's at day to day to day. So that's where that

flexibility is. So in short, what you're doing is you're still following the basic principles that you learned in the Libby Method, still following those basic guidelines. Again, they're guidelines. They're not rules and restrictions. They're sort of basic principles for basic health at 101, right? To be in tune to your body's needs 101. Like you don't, you still want to be in tune to portions. And here's another question.

So Bettina asks, I know that I should know the answer, so I apologize in advance. Okay, first of all, never apologize for asking questions. And you know what I mean? I still ask a ton of questions. And I ask questions when I think I should know the answers to them, but I ask anyway. So please never be shy about asking questions. There's nothing that we feel like you should or shouldn't know. I don't know where you've been on your journey or anything like that.

So ask as many questions as you need. But while personalizing the plan, should I stop eating after feeling satisfied and not full or when do I stop? I feel like that my portions are getting larger and larger. Okay. Portions are always what they feel like. Never about what they feel like, never about what they look like while losing weight, maintaining your weight, while solidifying your weight, like always, that never changes.

And so you may notice that your portions are getting larger because your metabolism is higher, your energy output has increased. Like there's lots of reasons why your portions might be larger than what they were when you finished losing your weight. Maybe it's because you're not being as mindful. Maybe it's because you're getting used to larger portions. If you're, so when you eat your food, you shouldn't, you shouldn't feel like you've eaten food in a sense, like physically, you shouldn't walk away eating, feeling like from eating, feeling like you need to unbutton your pants or holding your belly or feeling like, oh my God, I ate too much.

So this is sort of where that gap is, where when you're, when you're done eating something, that's like once your body starts to process and digest your food. So this is where like that you want to eat to about 80%, right? To about 80%. This is sort of like just enough so that when you walk away, you're feeling satisfied 10, 15 minutes later. In numbers, you could be like, you want to eat like eight to 80% full or 80% satisfied. No one should be eating to feel full. You shouldn't be eating to feel full because there is this time gap between you finishing eating and your body assessing like your satisfaction levels and your body starting to process and digest your foods.

And so this is where you might ask those four questions while you're losing, while you're solidifying and while you're in that third stage. You want to really, really, really be like, I can look at food and know if it's too much. I don't have to eat it to know if that portion is going to be too much, not enough, or just right for me. I don't even have to think about it. And, you know, if I'm at a restaurant, because you just get served whatever you get served, you know, I'll know right away, this is too much, or not enough. So, you know, I know I'm going to have to order something else or whatever that is, right? And then I know exactly when I'm getting full. Like I know, no, like I, it's so clear to me when I'm getting close to like, if I take one more bite, I'm going to walk away feeling like I've eaten too much. Like I'm, it's just like a, it's so second nature

to me because I've been doing it for so long. That's why you really, really, really want to practice those four questions, even in maintenance, practice those four questions. So you don't have to practice and get out of your head about it. A lot of times we get back into our head and not into our belly and our body when asking those four questions. So you want to eat about 80% satisfied. And then by the time 10, 15 minutes walks away, you walk away 10, 15 minutes later, you'll probably notice you feel satisfied because what you're probably noticing is that you're eating and then 10, 50 minutes later, you're feeling full, right? So you're eating in the moment to feel satisfied. And then when that 10, 15 minutes goes by, then you're all of a sudden feeling full, which is probably

what's leading to you feeling like your portions are getting bigger and bigger and bigger. Like if you feel like your portions, if it's too much, it's probably too much for you. So I would just get back into the habit of asking those four questions and double down on those. In case nobody's told you, weight loss goes 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 this year. 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.

Where's this? I found that through testing the waters, what I can eat and not eat after losing my weight, it feels better to eat according to the plan. Well, so that's the thing too, right? Like, of course, there's a rhyme and a reason to why that basic food plan is so effective, not just for losing weight, but making you feel really good. Like there's a, there's a lot of science backing up those choices. I didn't just pull those from my ass and guess,

right? Like there's a lot of, there's a lot of research in science to back up why that food plan is really effective. Now, obviously we use it as a method to lose our weight. We also use it as a method to help our body get back on track after indulging. But you don't want to necessarily be robotic about, even though that that style of eating might, you might feel really healthy with that style of eating. And you maybe, you know, a few days of the week, it feels like you're following the basic food plan, because that's what is working really well for your body. So it makes sense that you're still kind of, you know, that you might still have days that look like you're following the basic food plan. The thing is, it's more nuanced than that.

You don't want to be eating robotically. You don't want to be eating according to a schedule. You really want to give your body flexibility, right? If anything, it's more like the Libby method, but personalizing the plan ongoing for the rest of your life. That's really what you're doing. You're assessing in the moment, am I hungry right now? Oh, I'm hungry. Yeah, I need to eat. Okay, then what am I going to eat? What's most appealing to me? What's the best option? What's going to meet my body's needs right now, right? Oh, I'm going to have some eggs. I'm going to have a salad. I'm going to have some steak.

I'm going to have whatever. I'm going to have some yo or whatever it is, right? And being able to feel that in your body and knowing what you need. And then there's the portion part of it, like preparing it and knowing exactly how much you need of it. That's right. Or it could be a situation where, oh, I could eat. I'm kind of hungry.

I'm not hungry. Okay, let me have just a small little few bites of something. Let me have a little something, something. Right? So let me grab a carrot sticks or a slice and some slice of cheese or something. Right? It's the same process. So I could eat.

Maybe I'll have a token amount of something. So I'm getting a little something. Right? And I should eat is, you know, oh, I have, I skip breakfast. And if I don't get something in my system right now, I'm going to be going like, I'm going to be, that's a long time to go without eating. Or if I don't eat now, then, you know, I'm maybe going to get, I'm going to be at a meeting all day. So I maybe should have, I should have something, right? So I'm hungry. I could eat,

I should eat. And then making the best choice available for you in the moment, right? Same things like principles, like with a fruit snack, it's always going to be a great idea. There's a rhyme and a reason to why we have the fruit on its own in the first few weeks of the program. But after that, it's always a benefit to combine fruit with a protein and a fat, right? Any carbohydrate with a protein and fat. And so that's where you're taking those, those basic principles. And then it also comes down to too, like the Libby method is far beyond losing your weight. It's actually like a get healthy program where it's, it fits in all of like you're, you're making healthy nutrient rich food choices. You're in tune to your body's needs with when to eat, what to eat, how much to eat,

starting protein, the breakfast, trying to get, make sure you're getting those leafy greens in keeping those heavier carbs earlier in your day, not eating later in the evening, managing your stress, trying to get better sleep, moving your body, all of these things are how to be your healthiest best self 101. Prioritizing yourself, taking time for yourself, managing your stress, doing all of these things, being in tune to your body's needs. All of this is just how to live your best life, how to be as healthy as possible. And all that factors into being able to easily maintain your weight. But the issue then becomes when you're not chasing a goal, why are you doing these things? And a lot of times we need to make an active switch and,

okay, I'm doing these things now because when I do them, I feel really good. You know, and that's, and that's the thing now is like, well, if you're someone who is my, and I'm going to say, watch is what you eat. If you're someone who's mindful of what you eat, right? Like you, you're making sure to get leafy greens. So you go to work every day and you make a meal that has leafy greens in it, you know, and you're not eating a lot of junk food. People might think you're on a diet, right? Oh, you're still on a diet. I thought you lost all your weight.

Like, yeah, no, yeah, I'm just, it's called being healthy, you know, but it's like these days, if you, if you have a salad or you're drinking water or, you know, you're not eating at night or you're eating protein for breakfast, you're on some diet. It's called just keeping yourself alive and being really healthy. But for some reason, we have to label it, you know. And if you're choosing not to eat food that makes you feel like shit, you're on a diet. No, I just choose to not eat food that makes me feel like shit. You know, it's the same thing, like back to Kara's question, you know, she's in she you're you're continuing to eat according to the Libby method for the most part, including avoiding breads, pastas, desserts. Well,

when does bread, pasta and dessert ever make you feel good? It's never made you feel good. Like we know the human body is not meant to process and digest gluten. Right? And desserts are just sweet and usually processed garbage. Since when does breads and pastas and desserts ever make you feel good? You know? So it's like, it's not like just because you're choosing not to have bread and pastas and desserts doesn't mean that you're on a diet. And that's me. Like I rarely eat bread. I can, but I just, I don't feel good afterwards. And pastas, I only, I only usually eat pasta in Rome, as elitist as that sounds. There's only one place I actually like getting pasta from,

and it happens to be in Rome. And so when I'm there, I indulge in it. There's also a pizza place. My favorite pizza and my favorite pasta happens to be in Rome. And to me, nothing else really compares in the sense it's worth how I feel when I eat it. If I'm good, like it's worth it there. Like it's worth it. It's that good that it's worth it. And if I could find it here, I've looked, I would have it here probably, but it's not worth it to me how I feel after I have breads and pastas and desserts, you know, like, I don't, I'm a grownup. I can have, if I want to have a dessert or a sweet thing, I can have it if I want. I don't feel like I have to have a dessert every time I eat something, a dessert after dinner, a dessert. I kind of, I just don't feel like I need that. And sugar is not, you know, so that's

not a, that's not me on a diet. That's not me following any kind of thing. That's just me understanding that eating those types of foods never made me feel good and never will make me feel good, you know? So it's just kind of like getting to that understanding. Here's another one from Sid. Hi, Sid. How are you doing? Good morning.

I'm looking forward to hearing what you have to say about Back on Track this week. In particular, can you discuss adding apple cider vinegar and lemon water in your maintenance? I discovered my apple cider vinegar at the back of my cupboard yesterday. The first I've taken it since a month long ago. Get away in February. And wow, do I have a spring in my step today? Okay. So I love this. Back on track is getting back to basics. It's getting back to feeling your best, right? It's not, it's not rules that you have to follow or things like the, their, their basic principles that help the body feel its best. And the, the food plan is so ingrained. It's no different. Like, so if you think about that alcohol, you got sick off your body response. If you, if you think about that food, you got food poisoning off your body response.

You think about an emotional time in your life, you respond. You can cry just thinking about it like that. You laugh just thinking about it like that. Well, so the living method is kind of like that. You think living method and doesn't your body just go, ah, right? You think basic food plan and your body's like, ah, yeah, give it to me. You know, like your body's like loves it. You prioritize and being in tune, taking time, giving it the nutrient rich foods it needs. Your body loves that. It's routine. It's consistently giving your body, your body associates the food plan with you paying attention, being in tune and giving it what it needs. And so it really can help calm you down in stressful situations, whether it be emotional or actual

physical or, you know, doing a number on yourself when it comes to your digestive system. And so it's all about the routine of that. And so this goes also for your apple cider vinegar or your lemon water. There are benefits in them. They're not the fat burners that the diet industry says that they are, but they stimulate your digestive system, they can help with digestion, adding in enzymes, good bacteria and whatnot. There's, you know, there is some science to back up the beneficial properties of having apple cider vinegar or lemon water, even if just for the routine. Because when you have lemon water, apple cider vinegar, you're less likely to have a donut or a muffin or whatever, right? You're looking for, you're starting your day, getting hydrated, cleansing your palate. You're more likely to go for something that is, you know,

not carbo and sugary. So in those, in that sense, back on track, like anything you can do to signal I'm getting back to feeling my best, anything you can do to give the body what it needs. So it feels like it's getting everything that it needs. Anything you can do to give the body what it needs so it feels like it's getting everything that it needs anything you can do to create a sense the body loves routine this is another reason why the living method is so beneficial is the body loves routine and it loves to make change it's constantly repairing rebuilding regenerating rejuvenating but likes to be consistent in knowing what it's receiving right so the routine the routine of that is very calming on the body. So, you know, if you feel like, you know, back on track is getting back to basics and doing all of the things, and that's where you feel like you have a spring in your step, it probably has to do not just with

actually giving your body what it needs, because again, all of the basic principles will always be beneficial. It's also mentally, I'm back at it. I'm taking care of myself. I'm prioritizing. I got this. Here I am. Hello. I'm paying attention to you. And that can make you feel really good. That can make you feel really good. I'm taking care. I've thrown my back out. I'm wearing a back brace. I feel like I'm 200 years old. I'm really struggling. But you know, this isn't the first time my back has gone out. It's the same problem every time. And you know, I do my exercises and I get up. But am I doing my exercises like I'm trying to prevent this from happening? No. You know, and what I found myself praying to God about this morning was, and I've

only done this a couple other times. And there's been a couple of times in my life, a couple was when I was in the hospital a couple of springs ago, and I literally thought I wasn't going to make it. Like literally thought I made some, I made some promises. I said some prayers and that's made some promises about things I was going to do or not do. And I have kept them. And this morning I said to myself, if you just please, if I just can please have mobility back, if I can live pain-free again, I promise, I swear that I will do everything in my power to make sure I take care of my back, to make sure that I,

so I can maintain mobility. And the back issue that I have affects walking, sitting, rolling, coughing, sneezing, breathing, basically with pain. And this can be very debilitating in people and lead to depression and anxiety and some chronic issues. Like I, the path that I'm going down right now with my back does not end well. And so I made a promise to myself that if I get over this, when I feel better, I am going to make it my life's mission to make sure that my back doesn't do this again. But that's, I've had to come to a point where I'm just like, I don't want to live like this anymore. And I know that's extreme, but it's the same thing for you guys, you know, and your weights. You have to

make this thing where I'm not going back there again. I know what I need. I know what I need. There's exercises I could be doing. I could be doing stretching. There's a lot of things that I could have been doing to prevent this from happening again, again to myself. And now I'm at a place where I'm like, never again, never again. And you're here in this place with your weight. And this is where you want to say to yourself, never again, I have learned what I need to do. I have learned what my body needs. I have the tools, I have the skills, I have the self-awareness to make sure that I don't gain my weight back again. You know, and this comes to when life is hitting the fan and situational change and all those things, you know better now, right? You know, and you know what you need to do.

Um, nothing elitist about it. We, we, it's again, uh, it's about the new for us. If we are going to feel it, it better be the best with no regret. Yeah. You know, um, same thing with your choices, right? Like you can, you, you know, life isn't about restricting yourself. Life is about enjoying all the yummy bites of bits. Hi, Valerie, by the way, I was talking about you this morning on the live. I hope you don't mind. Life is about enjoying all the yummy bites of bits in life. But to me, life is about being able to walk pain-free. And so there are things that I'm going to need to do in order to be able to do that.

And it's the same thing with you guys. You're going to be able to enjoy the yummy bites of bits and the things that you love, but there are things you're going to need to do to help the body recover from those types of indulgences and stress, right? Yeah. Never go back. Never go back. You know, I love that.

It's about being happy with yourself. I got to go. I enjoyed this conversation today. Thanks to everyone who provided questions. I'm going to just remind you again, cause I know that the 12 o'clock time slot's hard for people to get to. And so if you on Sundays, Odette's putting a poster in the group where you can ask questions or Mondays, you can ask questions about the live and I will make note of them and create some talking points for you. So thanks to everyone who joined me today, Debbie and Frankie and Natalie and Valerie and everyone who's joined me today. And then

everyone who's asked their questions. Remember that we are here for you in the maintenance group too. So don't forget, we have a team of people in here. There's no such thing as a silly question, a question's asked too late. We want you to be successful. And that means I am the kind of person to ask a million questions over and over again, which is why it was really important to me to create a program where people could ask all the questions that they need. And so the maintenance group is no different. I do not presume to know where you were at or what you know. I am just here for you for whatever that you need. So please make sure you keep those questions coming. Have an amazing day, everyone. If you haven't had an opportunity,

please take time to watch the conversation with Dr. Ruth Kane from last week. It was a good one. As you know, we're working really hard behind the scenes to create a maintenance program proper where you're actually a guided process. You'll be able to use the app. So, you know, we really are about learning

as much as we possibly can about helping you on this journey. I've learned a lot. I have learned a lot. But man, this maintenance group over the last couple of years has just been everything. I think, you know, this is what the weight loss industry is missing. Anyone going to watch the big Oprah special tonight? So Oprah's doing her big, as you know, she left Weight Watchers, by the way.

Oprah left Weight Watchers, which of course I'm not mad at. It's a good time for our program right now. She's having this big conversation about those weight loss drugs. So it'd be really interesting if you choose to watch it tonight and listening to this conversation about what these weight loss drugs, what's missing in this conversation or what they're going to start talking about. I actually know some of the experts that are going to be there because I had an opportunity to meet them when we went to the obesity summit here in Canada. So it's going to be really interesting. You're going to hear a lot of them talk about hopefully cognitive behavioral therapy, which is something that you're doing throughout this process, being aware of your

issues, associations, beliefs, triggers, coping, all of that stuff that you've been working through or worked through to get to this point, which is really interesting. How your body is wired, how your body will constantly bring you back to that weight, which it will unless you put the time in and you give it the resources and you not only give it time to lose weight, but also give it time to solidify the weight, which will be interesting because you've already done that. So a lot of things that they're going to be talking about that make weight loss really difficult are the things that you have done with the Libby Method. So if you have an opportunity to listen to that, Oprah, yes, it's about the drugs. And I always say, I don't have an issue with those. In fact, we've been helping people who've been taking them

for years doing the Libi method to manage diabetes. If you were to take those types of drugs, this is exactly the kind of program that you would need to do in order to make your weight sustainable at the end of the day anyway. But if you have it, it'd be interesting. Maybe we'll talk about that on Wednesday, if anyone has an opportunity to watch that. Okay, I gotta go. I'm just procrastinating because I love talking about this. Have an amazing day, everybody. And I will, I'll check in on you later. Bye. Whether you're in your running era, Pilates era or yoga era, dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are.

So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca.