The Livy Method Podcast - Maintenance & Mindfulness: Mindset Mondays - November 10, 2025

Episode Date: November 10, 2025

Maintenance Mindset Mondays is all about cracking open the conversation about what REAL maintenance looks like – beyond the scale and deep into personal transformation. Join Gina and Odette as they dive into the week’s focus, share insights on all things maintenance, and answer your questions. Whether you’re new or experienced, there’s something for everyone!In this episode, Gina and Odette reflect on the deeper emotional layers that come with Week 9. As members move into the “revamp” tweak, it’s not just about the food—it’s about the growing realization that change is happening, and the familiar structure of The Program won’t be there forever. They explore why some members feel resistance, not because the tweak is difficult, but because it represents moving away from what feels safe. The conversation also touches on flexibility, fear of letting go, and how the discomfort of change can be a sign of growth.You can find the full video hosted at:https://www.facebook.com/groups/ginalivymaintenanceandmindfulnessTo learn more about The Livy Method and our Maintenance & Mindfulness group, visit livymethod.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 for 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.

Week 9 of the program, one of my favorite weeks and tweaks, hands down, regardless if it's in the weight loss program, maintenance program. I love this tweak. It also means that we're getting towards the end of the program. I mean, we're not even close, but I love personalize the plan. I love this conversation with where we're at. Hi, Odette. Hello, how are you?

Good, I'm good. How are you? Good. I'm freezing. I go from like cold and hot and cold and hot. Yeah, I saw you this morning or in your chicken. I was watching it in the weight loss group and you just didn't have a sweater on. I thought, I don't know how you're doing that.

I've been cold since yesterday afternoon. It's been crazy. Menopause. Menopause. That's how I'm doing it. Menopause. I'll be sweating halfway through this conversation. conversation. So, you know, it's interesting because it snowed here. You can feel the transition

right into, are you going? Oh, just a second. Hang on. Yes, yes, go ahead. Come say hi to everyone. My handsome son. Bye. Bye. I love you so much. Bye. I love you too. Okay, bye. Okay, good to see you. Love you. Me too. Took a break from from university to come home for the weekend. Yeah, he did. Unexpectedly came home. you know, needed some laundry done maybe? No, I don't know. I think he just needed some family time, missing his old friend time,

just like a break. Like it's his first year. So it's very exciting. And I think, you know, he just, you know, misses his family and just it's a lot. You're living in dorm sharing your life with everybody. And I think he just needs some quiet time and some peace of mind. So. Yeah.

I think exciting and overwhelming at the same time where they're trying to make this transition. and, you know, like you said, they're excited to be there, but then they just, that comfort of home, that familiarity of home, that calmness of home, sometimes you need that. And I think that's why, not to get too deep into this, like I remember when I was in school, like, oh gosh, 28 years ago, they didn't, we didn't have reading weeks.

We didn't have these, the fall break and the spring break, because they just didn't exist. And I think they really, like, post-secondary came to recognize that this is needed, this time to just take a break from, you know, living in a dorm or going to classes and that all that busyness is needed. You need a bit of a break. Well, he didn't get that because he goes to wealth.

And so they only had like a couple of day breaks. So he didn't get that. And I do think they needed. And I think they're underestimating that what kids need. And it's not just kids. People need some step back space time. Yeah. Right.

They're just so in it. And, you know, he's all stressed about his future. And I'm like, just get through first year, bud. What are you stressing about? Anyway, I digress. It's, you know, it's, it's just recognizing where you are at and what you need. And I don't think he recognized it or kind of knew what he need.

So he just went home. And then when he got here, we were like, you just need to break. You just need to be home. You need to have a big hug. You need to connect with your, you know, your friends here and whatnot. And that's what this is about. Okay. So let's get back to where we're at week nine of the program.

I love the food revamp. It's so great. Lots more flexibility. Where are you fine? What are people thinking about it? I think that people love this week as well because of the flexibility. I think that they are ready to shake things up a little bit. I think there's still some confusion around it and what it looks like.

What does it mean? What am I doing? I'm adding so much more protein where I feel like me because we're saying the word. It makes you feel like you're. having so much more but really you're only adding it one more time during the day um so i think there's a bit of confusion still around that i think that you'd said something so i listened to the the weight loss live usually you know by way of podcast afterwards and you'd said something this morning about um that there's resistance there's resistance to move forward um in the program they don't

members don't want to leave the first eight weeks that they've done and i feel like in maintenance they're not necessarily resistant to move from a tweak to another tweak because it can be familiar if they've lost their way with the living method. So that resistance made from tweak to tweak is not there. I feel like there's a bit of resistance this week with having flexibility and making choices. So I think the resistance is the realization that you're going to eventually move away from a program. You're moving away from a structure of a program. And as we get closer by changing it up this week and even talking about personalizing the plan in a couple weeks, that's where the resistance is coming from. So maybe they're not seeing it being resistant moving from

tweak to tweak, but they're starting to feel a bit of hesitation from moving away from the program. Yeah, it was interesting. I know if you listened to this morning to my live in the weight loss program, it was a woman who was like, why do I have to? Is it so wrong for me just to keep wanting to do what I'm doing now? And like, well, but why would you? Right. Why would you? But it's like, It's like not wanting to move forward. Like you didn't sign up just for this tweak. You sign up for the whole 91 day program and its entirety. And it's so much more than just you losing your weight.

It's being able to maintain and sustain. Now, somebody who's new to the program, they don't know what's coming, might not be able to see that. But I find even returning members are really resistant to it too, right? You feel like you finally found something that works and it's this, this is it, this week. And yet they're not really realizing it wasn't this week or last week that's causing the scale to move. It's everything you've been doing leading up. right? Like if you just started with that tweak that we did last week, that isn't necessarily going to get you the results that you have by doing everything in combination. Is it confusion

or is it overthinking? I think there's a bit of overthinking there because when we really break it down and when you really read those guidelines and we spell it out very clearly there. I think when you really look at it, it's pretty simple. You know, like it's not difficult. But I think when you start to think, oh, I have to make all this change, I have to, everything is so different now. What do you mean I'm only having one snack in the afternoon? How does that shake things up? I think that's the, that's the overthinking because the actual plan in itself is super easy. You're still having protein for breakfast. You're just having, you can keep your morning fruit snack. You don't have to take it out. Just add to it, right? Just add that protein and that fat to it.

at lunch you're not totally taking out the vegetables you're just changing the focus it's not like you have to recreate all these brand new meals or you have to recreate all these brand new snacks that's not what it is it's just you know changing things just a little bit to follow the guidelines the focus and then the afternoon snack down to one but basically that's just taking what you were having for both snacks combining them into one i i do want to just say there remember when it comes to portions it's in the moment right so you're not taking what was your apple and then adding more to it right so you're still asking those four sets and mindful eating questions you're not taking both your afternoon snacks in their separate portions and eating all of them together you are yes combining

maybe your vegetables with your nuts and seeds but you're still eating enough in the moment right so that's really important i love this comment from kim i think the hesitation comes from not only the resistance to change in the structure we've always known but now we have to start trusting ourselves and our bodies. And I think that's that there's so much truth. And that even though you're still following the structure. And that's not even like personalizing the plan. And the trust that's involved there. But it's like trusting that you're able to make a change without messing everything up, right? Or you'll be able to, you'll be able to adjust to that. Because I think people feel like, okay, I feel really calm. I can trust what I'm doing now. And then any deviation from that brings

up, I'm not sure I can trust again. So there's this, but this is the thing. That's what's supposed to happen. That's the beauty of it. That is what's supposed to happen with these tweaks. The thoughts, the feels that not sure is that. That's why we do that. Whenever you're stepping out of the side of your comfort zone, when you never want to do anything that feels like innately like just wrong for you. But when it's stepping outside of your comfort zone is going to make you feel ways. Like that's where you're being challenged. That's where you're learning. That's where you were evolving, right? So, so yeah, it's the same thing with your, this is where we also see the overthinking because the focus now, to your point, let's say for lunch, so protein was the

focus, our vegetables were the focus last week. Now protein is the focus this week. It doesn't change what you're eating. It just changes what you're focused on. And that can really trip people up. That can really trip people up. Someone today was like, well, you know, having to switch out all their dinners and I have to make the meat anyway. I'm like, well, no one's saying you can't still have me no one's saying you can't still have protein she's going to focus more on the vegetable so it's amazing how we weren't really stressing about this last week and now we're all stressing about it this week and nothing really is changing except what we're focused on yeah right yeah this we had this comment from karen coming this morning um and it said i still have a hard time figuring out

lunch protein and dinner veg star does that mean we just have less of veg at lunch and less of a protein at dinner. So, you know, maybe this is where we need to pull out. I'm going to talk to Kim, actually, about this in the program. Maybe this is we put up lunch and dinner or visual guide. It's just a matter of, you know, for lunch, you had all the vegetables, your proteins, your leafy greens, whatever, and added any heavier carbs. As of now, you want to put, maybe put that protein in there as the main focus with some

vegetables, leafy greens, healthy fats. And, you know, if you need them, any of those heavier carbs, but we're trying to minimize that, right? And so maybe that's the focus. People need a visual of that. So it doesn't mean an end. So let's say, let's say this is what you're doing this week. So you have, let's say you had chicken and broccoli and a side salad with like, you know,

whatever in it. And if you wanted to add key wine in there or whatever. So now you're going to focus on the chicken. So maybe you had one drumstick before. Now maybe you're going to have two drums. sticks, put them on your plate, you know, then your vegetables and put your plate together. So you just have more vegetables than you do your protein. But when it comes to eating it, you're still asking those four sets of mindful eating

questions. So you're still, but you're eating in a way that you're just eating what is most appealing to you. It's like that's one layer that we never really talk about. So you could end, you could put two drumsticks on your plate with your particular, with your, you know, your vegetables and your side salad. and then you go eat it and then find yourself only eating, you know, one drumstick and or maybe one and a half chicken drumsticks and vegetables. So it's about the focus when plating

and putting your meals together and then allowing yourself to show up in the moment and eat what you feel is, which you should be doing organically, naturally anyway, right? And so you weren't really thinking about that last week because you were just so in the routine of putting your meals together, once you sat down and ate them, were you really thinking, oh, should I have vegetables? Should I have protein? Should I have this? Should I have fat? What order should I eat all of this? And no, you made your meals, vegetables of focus, and you ate it. Right? So it's what the focus is, but then it's being in the moment just eating what feels most appealing to you. Yeah. I think that that goes back to the great point of the overthinking.

I think when, you know, members are putting their portions on their plate, they're, doing the same portion that they normally would, let's just say at lunch, they're putting that same portion that they normally would. And then they're like, oh, but now I have to add more protein. I have to just put more on top of it. And it's really, like you said, be in the moment. The portion is always about what it feels like. It's, you know, when you're sitting there in the moment, ask yourself, what do I feel like right now? How would I, how would I feel if I had a few bites more? You know, even reflect on the day before. How did you feel at lunch when you had that, had that, you know, protein-focused lunch. You know, does that, you know, help you

make a decision the next day? Let's not overthink it. Let's just use, you know, go while your experience. You've been doing this for, you know, eight weeks already, leaning into those four steps of mindful eating, asking those questions, putting your portions on your plate. So really that, it all still is just a continuation this week. Well, it's like, and this is going to be really bad, it's a bad graph because you can't see it. But here's what you were doing before. You can't even really see this. So you have. You know, you have your, it's backwards. So this was your veg, right?

Your protein, your leafy greens, healthy fats. And if you wanted to add those extra heavier carbs. And now all it is is this is your protein, your veg, and your fat. So it's no different what you're making, right? I mean, obviously if you use something like a chili, you know, obviously that's, there's not much you can do about that, for example. But this is where, you know, you play the two trick and drumsticks and, you know, and then less vegetables.

but if you end up eating all your veggies and not your all your chicken, that's okay too. Yeah. Yeah. I think what we just, remember, just have to remember is not overthink it. You know what you know. You've done this before.

You've been eating like this. You know, you've been eating in a way that you are feeding your body. You're feeding into your hormones. Really what this week is also about, it's also about getting to know how certain foods make you feel. How do you feel in the afternoon when you have a, when you have,

you know, a protein focus lunch? how do you feel there instead of just really worrying about oh i have to get it all in go back into how your body is feeling when you do change up the way you eat you know coming into lunch how do you've had that protein and fat as your morning snack you know how does that make you feel yes also before you even eat yes how is this portion for me how am i feeling what's what's the nuance and how you're feeling looking at that lunch now with more chicken than vegetables right how does that feel like if i think about that that kind of feels heavier to me like if right now i

visualize let's say two chicken drumsticks a little bit of veg a little bit of side salad leafy greens so that's like okay and now if i switch that up and i'm like two chicken drumsticks less veggies um whenever i'm feeling a little heavier and so is that is it heavier isn't too much or is it um just more satiated right that that's the difference and those two different things. And I didn't even eat that to know that's how I'm going to feel. So I'm going to really have to dig into those four sets of mind bleeding too because protein is going to make me feel more satisfied. And so I might find myself in, you know, feeling more satisfied on less when it's more protein focused, right? And so that that's a big of it too. That's like when you're

when you're digging into those four questions is really, is switching up those foods or let's take your fruit for before. So let's let's take your fruit now. And again, we're not taking the same fruit and just adding more on top of it. But let's, let's, let's take your fruit for it. But let's, let's just say you, you know, you were having apple slices and, you know, you took a, you know, whole apple and apple, you ate, broken into slices and ate that versus now the apple, half the apple, let's say, just for shits and giggles, and then yogurt on top of that, right? Like, if I think about that, I also feel heavier with that. Is the feeling, though, is my feeling of heavier, more satisfied?

Like, that's the difference, right? I'm not eating more food than I need, so I'm not eating any more. but what I am eating has more nutrient value in terms of feeding into my satiety hormone. So the feeling that I would feel with just the apple versus now yogurt and some apple is completely different. So this is all about the feelings too with these changes that we're making. Yeah. And I think this feeling is going to help you really understand those portions.

Like when you're sitting here thinking like, oh, I'm going to have my apple and I'm going to add my yogurt or cheese to it, that's really, I'm feeling heavier because I'm thinking I'm eating the whole apple and I'm eating the whole, you know, piece of cheese or the whole portion that I've given myself of yogurt. So like, oh, that feels like it's going to be way too much. That could be contributing to the, to that heaviness feeling. So this is where you really have to adjust. Like you said, you've got to double down on those four steps. And it's not just about adding, you know, thinking about having that whole apple and having to add to it. It's a little bit adjusting to what those amounts are going to look like for you. Yeah, here, Sue, I always feel more

satisfied when I eat more protein. So this makes sense to me since we're having one snack. I will be more satisfied for longer with more protein at lunch. And that's exactly it. And so the reason why we're eating so often in the beginning is the body loves that routine. It constantly keeps you focused on what you are eating, all your energy directed at yourself, right? And so this is that that switch that's that's going to help you in the end get even more in tune to your body's needs at the end of the day. Because remember, the last couple weeks, the personalize the plan is you get to check in at every single meal and snack time and assess your situation if you're hungry and need to eat or could eat or should eat and then this comes down to you know different foods take longer to digest than

others so what you eat actually makes a difference in terms of like if if i go for a more higher protein lunch chances are i won't be all that hungry for both afternoon snacks right but again if you if you are also maybe you had protein for breakfast and you had protein for morning snack come lunchtime when we're personalized the plan you might not feel like a whole ton of protein you might want to go with something a little bit lighter more something veg heavy right and then which would then have you feeling a little bit hungrier for your afternoon snack so this is about getting really in tune with that or a morning that maybe you woke up and you weren't really hungry for breakfast so you chose not to have breakfast right so that this is what that's all about but you have to understand that

sensation and that feeling in order to know what you need and so that's that's what this week is about. I think this is really going to help spotlight too. I wanted to talk about just eating according to your hunger and not your habits. We're coming into this place now of the program too where we might be future tripping about, well, I've always had two afternoon snacks. So how do I only go down to one? How am I going to be fine? What does that, you know, how do I break that habit? And you break that habit by, like you said, being in tune to how you're feeling in the moment. And what has led up to that afternoon? You know, we had a comment this morning already saying, well, if my gap is so big in the afternoon, can I have a bonus snack?

And, you know, you don't want to come into the week thinking like, oh, I get to have that bonus snack if I need it. So it's there for me instead of just being in the moment and thinking, how do I actually feel? Maybe I don't need it. Maybe just because your habit is having two afternoon snacks. That's not really what you need. You're eating, you know, I had this experience where I'm. I would just go for, even when I was, you know, personalizing the plan, I would go for a veg snack when I didn't even really want it because it was time.

It was, oh, it's time. It's time for a veg snack. I better have it, you know, without really saying, do I need to have it? Should I have it? You know, it's that it was that habit that was there. So I think this week is also really about tuning to eating according to your hunger and not your habits. Oh, I love that. Yeah, I love that.

That's what it's about. It's about shaking things up and challenging the body and continuing to be more. What more can you learn? What more can you unravel? Right? What more layers are there for you? Yeah. I think it's a great tweak. I mean, aside from adding that, you know, fat and protein at your at your morning snack, which is always a bonus, which I always loved. I mean, anytime I can have olives, I'm going to have olives. Okay. Thank you for saying that because it doesn't always have to be nut butter because everyone's crazy for nut butter. You got to really watch your nut butter, right? Like, yes, we don't count. We don't weigh. Don't make.

measure, but there is that sort of overabundance of saturated fats at the end of the day, and all nuts and seeds are great fat for us. When you are kind of overloading the nut butter, having a lot of times people just go crazy, they have a hard time with a nut butter. And so let's just keep that in mind. I'm just being really real about that. I don't know what it is about nut butter. The people love it, and they can go a little crazy on it.

Well, I mean, I love nut butter too. It's just that creaminess. It's so satisfying in your mouth. I get that. but it's like they want the nut butter to be the snack and then the other part to just be the accompaniment where the nut butter should just be the accompaniment it's like that it's like the cheese analogy if you think you're having too much cheese you probably are if you think you're having too much enough butter you probably I don't know if anybody would tell themselves they're

having too much enough butter but well I would say that how do you know I'm how do I know that I'm not eating too much I'm like are you and then people usually pause and I'm like you you answered your own question if you because people who people who know that they're not are like no I'm definitely not, but people who are, they know and they always pause. It was a major tell with my clients. I'm like, okay, you don't have to answer that. You are having too much. Like, how do you know?

I'm like, because you paused because people are very defensive in their food. So if you are adding nut butter and you know that it's just like a little bit and not too much, you're going to be like, I know, I'm good. I love this comment from Judy. What if you don't want a snack before lunch? So routine, routine, routine. This is very important. You want to follow the routine and be consistent with it.

everything as you know is for a rhyme and a reason you start fucking with one thing and you fucking with everything and next thing you know it's chaos that you're following so we want to make changes but not too many changes and so if you then choose not to have a snack chances are you're going to overeat at lunch and then you're going to you know is this a snowball it's it's more than just the actual eating of the food or not eating of the food if what happens to your mind when you deviate from your routine and so yes because we want to really get a handle on how your body feels bumping up the protein back with the slight adjustments while still following that routine.

So that's really important. Don't mess with the routine yet. We're not quite there. We're not quite at personalizing the plan just yet. We're offering more flexibility, but the flexibility still comes with its own limitations and boundaries. We're not quite ready at that place yet. We're starting to personalize and really make it our own.

So yes, we have to double down on those habits and routines still. And I feel like such a bitch saying that. given in the live this morning, I feel like such a bitch, just do what I say, follow the fucking program. That's not at all the angle where I'm coming from. It's just my, my gift in life is always to see the bigger picture and like where we're going. And I know what I, I know what people need to work through and work on and achieve and the place they need to be to truly be able to maintain and sustain their weight. And I don't want to judge because, you know, you may be, you may already be there closer to there and you may have already done the maintenance program 10 times. And you may be

feeling like, okay, I'm just, I know what I need to do. And if that's the case, make your own decision. It's just so many times in my past experience, people want to deviate. And then it just it messes with them. And it just prolongs getting to where you need to go. And so it's not like my way or the highway, but there is a lot of science. And we've done this enough to know that there's a process and there's a system. And people are trying to mess with the, with this process. They're trying to mess with the system, the method, right? And there's a reason why systems and methods work, because there's a rhyme and a reason to them. And so, yeah, so it's nuanced, right? Like, if you've done three maintenance programs and you feel like you're ready to move on to personalizing

the plan, you could totally do that. But then I would say to myself, why am I trying to rush this? Like, I signed up for, yeah, this 91 day maintenance program. What's my deal? Why can't I just see it through? Why do I feel the need to rush this process? Why wouldn't I just follow through as designs and then, you know, really be all in for it? Why would I, why would I, why would I risk the chaos, right? But that, but so it's, it's, it is nuanced at the end of the day. Oh, it really is. But yeah, it's all about the system and, and, um, but yeah, I felt like a bit of a

horse's ass this morning talking about that. Because I'm just like, what's your deal, Gina? I just seen so many people try to deviate and it just, you, and also there's so much. there's so much about following through and finishing something the way it's designed, you know, and just I did that. I followed through. I completed. Not I kind of did my own thing.

Not I fast tracked. And I just, you know, just actually at the end being like, I did that. The peace of mind, the confidence factor following through on something as designed, not to drill this into the ground, how you feel then in your confidence level, and your security versus you kind of did your own thing and whatever. And if you didn't get the results or feeling the way that you want, you're going to forever look back and be like, oh, well, is that because I did this or that because I did that?

And it's kind of like you're building a house and you just want to get it built already. But so you're like, yeah, like we don't really have to do that or we don't have to do this or let's just like skip over that, skip over this. And yeah, your house gets built, but then there's cracks. Right? I was saying this to my son today because he was like trying to figure out how to get home. And he's like, well, I'm going to do the way that's cheaper. And I said, okay, let's just talk about for this a second because sometimes cheaper you pay in other ways. Sometimes faster gets you there faster, but it slows you in other ways of your life. And, you know, maybe cheaper. But if you end up missing a class because of it, that's like that's a pretty, that's not worth it to me. Because then you have to get caught up in class. It might affect your marks and whatever. right so this is sort of like bigger picture i know maybe i'm overthinking that but that's i think there's something to be said about do it right the first time you know like let's do it right the first time so we don't have to do it again let's let's have that that feeling of follow

through we've talked about this leading up until this week that you know one good what and the roof leaks yeah exactly in the roof leaks yeah like one good habit one good um new belief is going to going to lead into others you know so if then if you just fast track this or give up on this part is that going to be a catalyst or is that going to spiral into giving up on something else or let or letting another part of this journey slide or letting a new another habit slide or not following through on something else like it's all of this snowballing in this stacking we're talking about stacking in the group today like stacking one thing on top of the other yeah you know like it's it's all about that as well so if you want it if we're not following through on this area

that's going to open the door to give ourselves permission to not follow through somewhere else or not be aware somewhere else. Such a good point. I see, Rhonda, don't worry about your, don't, I add peanut butter to my yogurt for breakfast. Now I'm wondering if I put two teaspoons. I usually put two spoons. Just go with how you feel. Yeah, go with how you feel. I'm hearing a bit of a feedback. Before we go, you did want to touch on self-regulation, no doubt. What do you want to say there? Yeah, so this really, I mean, this week nine has always been about self-regulation. But I think coming off the conversation with Dr. Ruth last week.

This is just almost like perfect timing. The universe again put it together for us. Self-regulation, it's not about regulating your food. It's not about control. It's not about willpower. It's not about restriction. That's what we're talking about self-regulating. Self-regulating is really about checking yourself before you wreck yourself.

It's about having a plan for things that might be coming up that you know about. but also having a plan for when life surprises you. And we talked about, you know, it's not these one-offs that throw you off track or throw you further away from where you want to be. It's the spiraling. It's the compounding. It's the stacking of those bad habits again. That's going to, you know, really have you moving backwards.

So self-regulation is your thoughts and your behavior so that when, something happens to you, you don't end up spiraling backwards. You don't have this, oh, I need to start all over again mindset. It's this all or nothing mindset. That's what self-regulation is. So, you know, we had a member saying, I'm going to do my best to stay on track while mindfully enjoying at a birthday party I have coming up. Well, that's great because you know that something is coming up. You're making a plan for it. But then you also have to have the wherewithal that if life just comes up and you're like, whoa this i wasn't expecting this uh you know my routine is off i can't follow through and the things i want to follow through on how are you going to come out on the other side of that have a plan

for that regulate your thoughts and your behavior so that it's not like oh well it's a lost cause i'm going to throw the towel in i'll start again in january this has all been for nothing so that's also what self-regulations those thought patterns and those behaviors and those actions that's really what self-regulation is all about love that Yeah. Yeah, that's all. I think when we talk about self-regulation, sometimes you're like, oh, that means I have to really watch what I'm eating.

I have to really watch my portions. And that's not what it's about. It's not about that diet dialogue of willpower. That's not what it's about. It's really about those thought patterns and behaviors that help you and enable you to check yourself before you wreck yourself. Yeah, I mean, it's all of it. That's awareness.

That's like being in tuned. I mean, that's really what we're doing here. It's like, you know, you want to live your back. healthiest, longest life. And, you know, not just physically, mentally, you want to feel good, but you also want to look good. And what do you need? What's going on in your life? Where are you at? What do you need? What's happening? How can you best, you know, support yourself? If it was your job to take care of you, how would you take care of you? And you wouldn't be super restrictive. You'd be like, yeah, go to the party, indulge, have fun. But then next day, don't feel like a, don't berate yourself

and beat yourself up to drink a little extra water. Understand how your body is going to react to the choices that you made and don't let that affect your mindset and make sure you're more proactive about helping yourself feel you trash yourself now help yourself feel better and you know it's um and then you're navigating life on top of that and that's what all of this is about all of this is learning these school these these tools so that when big stuff hits you don't fall back into old habits that cause you to gain weight in the first place long periods of time without eating high stress lack of sleep binge eating at night after a stressful day like all of that right like that's that's what these that's what this is

all about that's what this is not it's not about the protein it's about understanding how when you eat protein you feel more satisfied as opposed to getting something like what do you need do you need something quick right like people will say what can I have for a quick snack and I'm like what do you need quick do you mean convenient you don't have a lot of time or do you need you mean your energy is dipping and you need something to replenish your glycogen stores real quick nuts are very But they're not quick, but the time they break down 90 minutes later, you know, whereas fruit is quick, quick energy replenisher glycution store is quite quick. So, you know, so this is really, really, really, really, really being in tune to that.

Yeah. That's all I want to say about self-regulation. We have a more detailed post coming on, coming in tomorrow. So I can dive into that tomorrow. Yeah, just reading, Randa. I have thinking of what to do as I have a couple lunches coming up. I don't want to keep gaining weight every time I eat out. So you're not actually gaining weight.

weight, your weight is probably going up because eating out is salty food, right? Hard to digest foods, that type of thing. Like eating out is the easiest way because you just tell people what you want to eat. Give me extra vegetables. Eat something, you know, that makes you feel good. Really watch your portions and so you're not eating too much. But like red meat, for example, it's great to have. It'll have your weight up the next day because it's hard to digest, right? I swear to God, you go to restaurants, some of them add salt to salads. So it's, you know, it's hard to watch. So it's just kind of understanding that how your body is responding to the things that you're eating and recognize that's normal. So whether you're trying to lose weight or not lose weight,

maintain your weight, just live a life. Food, that thing that you eat is always going to make you feel like that. So that's always going to happen. So just recognize, okay, when I get out, I get anxious too when I have meals out. Yeah. But having meals out is not going to cause you to gain weight. That'll never, that won't be the reason why you gain your weight back. It's what you do after. What do you do the next day? You know, when Rand is saying, I'm thinking of what to do, you know what to do. You're going to get up.

You're going to have that routine rich breakfast. You're going to have your snacks. You're going to hydrate. You're going to move. You're going to acknowledge if you have stress and deal with that. So you know what to do. I think we just become so fixated on that one meal and what that one meal is going to do to our scale that it's easy to forget that we know exactly what to do the next day. or this says you've gotten invited to dinner it's way later than you like to eat

and you're or you're not really hungry when it comes time to go to dinner but socially you want to go hang out with your friends or go to you or work wise you have to go to this dinner you don't have to order what everybody else is ordering like we went out to dinner last night i just ordered appetizers i didn't order a main because i know i went with tony and the kids and i know they're going to have leftover food so why am i going to order a huge Maine, spend my money on it when I know I can just have a few nibblies. I'm going to be satisfied. I can have a piece of Tony steak. I can have a piece of my kids, whatever. And then I'm good. I mean, obviously, if you're eating with work people, you're not going to be eating

their foods. But you don't have to order a giant salad. You could order a small salad, an appetizer side salad that come with your main too, right? So there's other ways. Like, why is it that you're nervous about eating out? Why do you feel like you gain weight every time? Do you eat more than you need. You order everything that everyone else is ordering, too. So there's, you know, there's different ways that you can navigate that. Okay, we got to go. It's so long today. We're chatting Kathy's today. We had stuff to talk about. You did. All right. Well, you know, it's one of my favorite conversations are here. And I think I have eaten off your plate before and we work together. Oh, yeah, for sure. Absolutely. Your plate, science plate. I'm never eating off

Tony's plate, though. That might be next time. I just, also, this is what I love about Europe is family style always we go to Europe and we eat family style and then we come back here and everyone's eating their individual like portions again it's very strange you know what I mean I think I mean obviously if you're going up with a stranger or work you might know I want to be sharing food but even then like it's this whole thing of like I don't know what that is all about it's share some appetizers let's share some like mains like you know what I mean anyways I digress I'm moving to Europe okay okay there waits good look at that time change you still have to show up here

I'll still be showing up all right oh dad thanks everyone for joining us always a pleasure everyone we'll see you Wednesday bye bye