The Livy Method Podcast - Next Steps with Dr. Beverley, Dr. Deena, and Dr. Olinca - Spring 2025

Episode Date: July 15, 2025

In this special guest experts panel episode, Gina, Dr. Beverley David, Dr. Deena Kara Shaffer, and Dr. Olinca Trejo explore what can truly be accomplished in 91 days—not just on the scale, but in how you think, feel, and show up for yourself. They share how the process of self-reflection, building self-belief, and choosing progress over perfection helps shift your identity from “trying to lose weight” to someone who lives it. It’s not about doing it all—it’s about doing today. From redefining success in maintenance, to owning your choices over summer, to Dr. Beverly’s powerful “THERE” acronym, this one is filled with real talk and gentle reminders that you are becoming the person you’ve always wanted to be—one choice at a time.You can find the full video hosted at:https://www.facebook.com/groups/livymethodspring2025To learn more about The Livy Method, visit www.livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livi and welcome to the Livi 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 relisten 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. My podcast sponsor today, Sell Off Vacations, and we're talking Cuba, because here's the deal. Cuba is one of Canadian's favorite vacation spots, and for a good reason.

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All right. This is going to be a fun one today. I can feel it in my bones. I'm so excited. Okay. Here we are. Dr. Beverly David, Dr. Dina Kara Schaeffer, Dr. Alinka Trejo, week 12 of the program. We are so ready for this conversation. Hello.

Hi, ladies. Hello. Hi. I picked you all flowers from my garden. Oh, you're welcome. Anyone watching? They're for you. The chemist game.

Well, I grew those. We all know. Wow watching? They're free. The chemist game. Oh, I'm not. We all know. Wow. You grew those flowers. I did. I planted the tubers and we cut them.

Here we go. Those are two things I can do. I can talk about learning and a little cut flowers. That's it. That's all we got. Let's go there because a couple of years ago, my daughter and I were like, we got to do something with our garden in the front. There was no garden in the front. We didn't know what the fuck we

were doing. We went to Home Depot, we bought a bunch of things. We planted them. And then we were like, okay, where are they? Like what's happening? And it was like, okay, man. The next year, we didn't do anything. And these flowers just popped up. And we were like, holy shit. Look at us. We're amazing. And now this year, they all came up. They're big. They're beautiful. I mean, none of them look like that, of course. But it takes a while to see the fruits of your labor, right?

It's metaphor. Nice metaphor. I feel metaphor coming on, Gina. Was beautiful. And it also taps into the trust, doesn't it? It's in there. It's in it, but we trust that it's going to pop up in spring and know what to do and how it comes. Nature is quite incredible. Well, that's where I want to start with all of you

because three months, like I break these programs down into 91 days, because it's enough time to make change. But what is the expectation there? Like I know people come in, they're like, I'm going to lose all my 60 pounds in the first month of the program. And then now they're reflecting. I love seeing people talk about how it's so much more

than the scale at this point in the program. But what do you think can be accomplished in three months? Like, what are you expecting of people? I know that's a tough question. Are you really polite humans? Go, Dina, go. No, that was more than able to go first. Gina. Yeah, so I was thinking about this question. And I think that, first of all,

people get to choose their own metrics with your program. So people, when you talk about expectations, you don't come with set expectations for people. It's not imposed. This is going to happen. Instead, it's like this incredible offering of like, well, it's a bit of a choose your own adventure. There is guidance, there is structure, there's an architecture, there's clarity. But people get to choose, I think, what the point of emphasis is, clarity, but people get to choose, I think, what the point of emphasis is, what the thing is that they're most hopeful for. And so in a way, it depends on the like tiny experiments along the way towards or in the direction of the hope or the intention or the goal.

And so for me, when I think about the times that I've done this program and what has most lingered, the 91 days, what is it for? And of course I'm always carrying Dr. Beverly and her like wordsmithing. So here's my offering. I think that this is a process or a project, the first of self-inquiry, Really like asking your you're asking us to ask ourselves really good questions. You're asking us to notice. So self-inquiry next is self-reflection. Like taking time with oneself. How does this feel? How does this land? What are my preferences? What are my patterns? Next third is self-compassion. So what do I do when a day didn't go as I'd hoped or planned? What do I do if a month didn't go as I'd hoped or planned?

And then number four is self-belief. So have I amassed the tools that are working for me again in service of that direction? So self-enquiry, self-reflection, self-compassion and self-belief is what I think is possible within the 91 days. Woo. The energy of that is like, you can feel pretty accomplished reflecting on that, right?

But that's deep. I think people are going to need to go back and rewind and really sit with that for a moment. What do you like suggest journaling it? Like, what do you suggest there to kind of reflect on that? So in the same way that you offer this kind of universal design for learning, many pathways, honoring neuro inclusion,

like you're like, if you wanna listen to me, if you wanna engage in community and quick, almost like a discussion thread, if you wanna listen to the podcast, if you wanna do the whole thing, to engage in community and quick, almost like a discussion thread. If you want to listen to the podcast, if you want to do it, like you offer all of those different options. In the same way, asking yourselves the questions, inquiring into oneself, reflecting upon your day, offering yourself self-compassion and your own wisdom, your own advice, being your own best friend, self-belief. What are the tools that I have to kind of agentically,

like my own agency, move forward. Well, you can turn on, you can be in conversation with another Livy pal, you can take yourself on a walk and kind of run through those four. I mean, you are offering many pathways into the program. And in the same same spirit you're offering many ways to do the deep work of how to help. So for some it's gonna be writing for others and struggle with this they're gonna be like I hate journaling Gina I cannot. Great so like talk to yourself, talk to your phone, talk to a pal, talk to a person who's not doing Gina. That's okay too. It can be quiet, almost like prayer or contemplation. That's okay too.

But I think that this is deep work. I think it's deep work that we're doing. Our relationship with- And this is, yeah. And this is like a debrief of the deep work. I think the word deep is very pertinent because it is the depth. The depth of the night, 91 days gives

you the chance to not just stay at the surface level. It gives you a chance to dig in, to encounter ups and downs, to encounter seasons, to encounter hard days and you know easy days and fun days and holidays and maybe all of those human emotions that we may encounter. And so it gives us more than a snapshot and more of a prospective study and moving into sort of what could normal look like. And so everybody knows I'm always looking at the behavior. So how much can our behavior start to change in 91 days? Well, it's going to hopefully if the things that have landed, hopefully by now you'll start noticing is this really becoming more habitual? Is it becoming easier? Is it is there a calmness around this? Is there an automaticity?

Because once something gets automatic, it frees up our brain again. That's why we like habits. Our brain loves that and thrives on that. But behaviour changes, then we'll also move into thinking changes. Are we able to see in 91 days that we've become more aware of our thinking styles? How do we think on a Sunday before a Monday? Or how do we think on a Friday night before a weekend? Have we been able to catch and collect the data? Emotion and regulation, we're gonna have had a chance to notice our emotions, whether we thought we failed or succeeded or we're winging it or we're faking it

till we're making it, how are we managing the emotions? Even the emotions of maybe a program coming to an end, how are we managing this now? Are we feeling capable or a bit fearful? Are we feeling autonomous and empowered? And then also this 91 days gives this really lovely opportunity to notice, has our identity started to shift? You know, because if we've run for just one weekend, do we think of ourselves

as a runner? But if we've been doing it for a little bit longer, how do we start identifying differently and thinking, ah, this is, I am somebody who takes care of my health. I am someone that wants to own this process. I am, this is who I am now, it's part of me. Because we've heard before, some people will encounter that they're onlookers, they'll say, you're still on that, you know, you're still doing that. Is it okay now?

Do we feel our identity of, yes, this is me. So 91 Days gives us a really good go at this. And it also is thinking about now is the time to try it without the stabilizers. We call them stabilizers in Britain, training wheels. We have been going and now are we ready to take the training wheels off and go for it? Because in 91 days often we can ride a bike. So let's go for it and let's

try out these wheels. So I think it's a really nice amount of time. Like you used the word automaticity and so in Ruth's findings when she was studying the maintenance program she came up with one of the pillars is automaticity. I can't say it so we didn't actually use that exact word. It's like that's what it is. So we talk about this in maintenance. It's like, yes, solidifying your weight physically, but also mentally and it just becoming part of who you are. And you said something there like, are you a runner?

I'm the kind of person who runs once and I'm like, I'm a runner. Right? But like, what is it to be a runner? Is it a 5K? Is it a marathon? And if you run every day for two months, but then you take a week off, are you all of a sudden not a runner? I think this is, it's about really owning the changes that people have made to really

become who you want to be. And who is this person now who goes through the summer on vacations after making all these changes to lose five, 10, 50, 150 pounds, right? So it's that owning piece. Dr. Ling, I know you see a lot of our members who come to see you and you must be able to kind of see the change happening.

What say you on this? I forget the question, but what do you say about it? Whatever they said. Listen, I always talk about this program as a lifestyle transformation. You know this. I think the most beautiful thing about this is that it helps most of us rewire how we think, how we feel, and how we act around our health. Right? And so I think that's extraordinary. And I think that there's so much that can be done in 90 day. And I think Dr. Bev, what you said about creating that identity based change is so important because becoming the person that prioritizes your health and shows up through yourself when it's hard, because that's the thing, right?

It's like showing up for yourself when it's easy, it's easy. But showing up for yourself when it's hard, but that's what we try to do. We try to just keep your momentum going forward. And even if that means that you show up for yourself 1%, like we just take it day by day. And we just don't say like start from the beginning, just start from where you are.

And I think, you know, one of the things that I always work with patients, with Libby patients on is truly helping them challenge their limiting beliefs of like, you know, what if I gained the weight back? And it's the like, no, no, we focus on long-term habits, not temporary results, because we're focusing on sustainable habits, not quick fixes.

And maintenance is a skill, right? And I think that this is where maintenance can become a challenge for people because maintenance is not the absence of effort, it's actually just the redirection of effort. Right? it's actually just the redirection of effort. Right, and so I think that the reframing so much of what we thought weight loss was and reframing it as the journey of becoming somebody

who prioritizes their health and shows up for themselves is so beautiful because it allows us to also break old patterns to build new ones. Because you can't, like, you know, I think, what's the saying that like, you can't keep on doing the same thing and expect different results, like that's the definition of insanity.

And so I think that becoming somebody over these 90 days that leads with intention rather than with impulse, which is what you're trying to do, right? With everything that you're doing, whether it's with sleep, whether it's with mindful eating, whether it's with the journaling, whether it's whatever, there's so much intention and compassion and trust that goes into this process. And I think that that emotional intelligence and almost like emotional mastery that we try to instill through this program is so powerful and so transferable to everything in our lives. It's not just about the weight loss or the energy or whatever. I really truly think that it can be so transformative.

And you know, I always I use this analogy often where I truly think that we're like this little onion and every time that we do a program or every time that we commit to something, we're just peeling one more layer and one more layer and one more layer to kind of get to the to the core of who we are. And I think that that's the most beautiful thing about the 90 days that it allows people and gives them that the opportunity to really dive in. And sometimes, you know, you stay at the surface and you're like, look, I feel cold. I want all the layers of that onion. And sometimes they're just like, I'm ready to make free. And I

think that just meeting them where they're at, I think it's such a beautiful transformation to watch in so many of my patients. Oh my God, you said so many amazing things there. It's not the absence of maintenance, it's not the absence of effort, it's the redirection of effort. I wanna talk about the appealing layers

because when you're talking about that, I'm kind of thinking about the transformation of this program and where we're at now. There's so many people who are going to go out and people are going to see that they've lost weight, they look amazing. How would you describe the program for people? Because I think we're really coming into this like we're kind of paving our own way here. The diet industry has been through this major kind of like and rightfully so

and thank goodness is evolution, right? Where diets were bad and but now people want to lose weight and now we have, you know, medical intervention and medicines now that can be game changers. But how would you describe the program? Like not describe it, but what do you, what do you, when you're like, oh, I gotta be, I'm part of this thing, what do you what do you what when you're like I'm part of this thing what do you say it is? Yeah, right. I feel the same way. I don't fucking know. I always call it a lifestyle transformation.

I legitimately always do. And I always I always say you you will probably get the benefit of weight loss. But it's a lifestyle transformation from top to bottom. It re-challenges so many things of what you believe to be true about diet culture and the health mentality and teaches you to truly honestly just like rebuild your health strategies. And I really do, I think that it challenges every notion that we know about, that we think that we know about weight loss, about health, about your why, about maintenance,

about honestly, sometimes like happiness. Like I, and I think for me, the 90 days is about the process. And I've said this before, and I sound like a broken record, but like, I always say, like, what if it's about the journey and weight loss as a result of just building a life that you really love, right? A life where you feel happy and energetic and empowered and rested and strong. And it's not, it's not just about the number on the scale. And I think it's such a great tool that we use. But I think that ultimately, so often our whys are so much deeper than that, right? It's not just to fit into a size two jeans. And I think that's why your program works so well, because it doesn't just focus on the weight loss. The weight loss often is a result of everything else that you do to get there. I'm so happy that I asked that question because just as you were talking, it just felt lighter. You know, you have this, you know, this mantra of live lighter around here.

What does that mean? It's not about what's going on in the scale. And when I think when you change your perspective of how you're looking at it beyond the scale, right? This is what this conversation is about getting people to look beyond the results on the scale and truly reflect that just makes it seem so much lighter and doable and just like, yeah, I want that. It almost makes the weight part really secondary to what we're trying to do here. Dina,, you shaking your head, yeah. Well, it's that word, do-ability.

So I don't know, I usually come on here and I over complicate things really in a long-winded way, but I get a similar question around learning strategies. Like, what are those, what is that? Learning strategies feels obvious, yet it's this transformative thing. Yeah. And so the language that I've been using is alive for me here in this conversation.

So instead of around learning and studying and writing and reading and all of that here, if we take healthy habits or healthful habits, whatever, whatever languaging feels right, healthy habits or healthful habits, whatever, whatever languaging feels right. Your program makes that startable because sometimes it's just this abstract idea that's like, I think I should know what a healthy habit is. You're like demystifying that. Like, what does that even mean? Is it just sleep? No, is it just hormones? No, is it just what I eat? No, is

it just exercise? No, Is it just my stress? No. Is it around relationship, loneliness? It was like all of those things and more. And so you make the journey to a more healthful way of being and doing more startable, more doable and more sustainable. So that's what I'm thinking. I mean, admittedly the first go around with what you asked, I was like, well, it's a kind and multifaceted intervention to look under the rocks.

Oh yeah, and it's in Camino's like, well, we're not, I don't know, it heals shame. I was like a lot of stuff I just wrote down, but I think what I want to say is like startable, doable, sustainable. It is really interesting. Sorry, Jane, Jane, you answer. Well, I was just I saw a comment here from Nazneen and I can't find it, but it was something

like you don't the program is not about showing us the path, but helping us find our own path. Nice. Yeah. We should ask Mezmi like that. Great. I don't mean. She's got it. Mezmi, come on.

Come on, Liz. Well, it's a really tricky, tricky question because the first word I often say to people, if they say, tell me about the Gina thing. What are you doing? What is it? Yeah and I'm like and I it's always included in my first sentence is sensible. It's really sensible. Like it's and I don't know why whether that's such a boring word but it's not a boring word. Sensible is

to Dina's point doable. It's intuitive but don't, I almost don't want to tell them about everything that it will include because that feels like it might overwhelm as Dina just gave her example of what she could have said. Cause if we're thinking, okay, it's gonna teach you to trust yourself. It's gonna teach you to unlay these patterns and the learnings and you're gonna have,

like it feels too much and yet once they're in, then it's this Willy Wonka's amazing healthy living factory, like it's wellness, because it's so incredible. And so you over deliver beautifully with all of the pieces that have never, haven't been included in learning how to be healthy, the holistic part.

So yes, it definitely re-teaches you or teaches you, I don't know whether that's, you know, the learning and the unlearning, but also then way, way more that every expert brings a different piece of and your members talking through like real life examples and wins and losses. And it's just, it is remarkable. So I probably use that word too. It's sensible and it's remarkable. It's transformative. And then I don't often say very much more than that.

I'll be like, but you'll realize you've been doing it wrong. We've all been doing it wrong. I still am stuck on the Willy Wonka's how healthy. It was like, uh-oh, where have I gone? I love that. So here we are. Thank you, ladies. Here we are. So we're about to end the spring program. It's summer. We all want to enjoy our summer and summer is a great time to still focus on, you know, fat loss. We have our next program starting in fall. Some people are excited about the break. Some people are feeling a little terrified. Maybe they don't

trust themselves. They're not sure. I want to start with you, Dr. Alinka, some people are feeling a little terrified, maybe they don't trust themselves, they're not sure. I wanna start with you, Dr. Alinka, because people have made so much change. And it's like they've started to make the change and now maybe, let's say they can't come see you for a couple months, but they can still continue to do what they need to do to see change. What do you have to say to our members

who are feeling a little bit nervous about the break? I mean, you guys are going to offer a workshop that they can do. We have our summer club coming up, so we're not essentially going anywhere, but they feel like there's no structure anymore. One of my favorite quotes, honestly, is that perfectionism is the enemy of consistency. And I, I always challenge people to try to let go of that perfectionism mentality. Because when it comes to weight loss, if you're focused on being perfect, then you, you focus on like, only the results, right? And what you think then is that then if I do ABC, then the scale should do XYZ.

And the problem is that that is a very flawed way of thinking because as we talk about for the last 91 days, your body has a lot of biological processes that control weight and it's not just like a simple math equation, right? And so if you constantly have this expectation that the scale will go down at a predictable rate, then you will end up disappointed

because you have unrealistic expectations, right? And life is not black or white and you cannot be perfect all the time. And so I always try to encourage people to let go of that all or nothing mentality and let go of the numbers of the scale because that rush mentality and that all or nothing mentality truly comes from the diet culture that tells you that if the scale doesn't move, then your efforts don't matter. And then you're not worth it. Right. And so this is where I really challenge people to try to let go of the I shoulds, I need to, I have to, and start reframing it as, because that has the undertone as like, you're

not good enough, and it disregards the process that you're doing. And the thing is that you cannot fail when the goal is the process. And so you just have to choose to do today, and you have to honor the work that you do. I think that Dina said this in the last live that we did, where it was that, how beautiful would it be if you reframe the I should and I have to, I get to, I choose to. And so I think that, you know, if the goal is to live your healthiest life and the goal is to reframe that identity that we're talking about, so that you become a person that chooses

all of the things that you do today in order to live your healthiest, happiest lives, then you're choosing this. And there's so much more power in the decisions that you're making. And I don't believe in setbacks or like I fell off the train or whatever it is. Like you consistently just move forward, right?

Like we just, we talked about this, I think. I can't remember the analogy that you used, you know, where you're just like, sometimes you just like take a little break. Sometimes you're sprinting. Sometimes you're like watching the birds, the robins, but you think that you probably discovered a new bird in Ontario. You know, and sometimes you're like, I don't, I die, like that because of the thing. But it's the, the, the consistently showing up for yourself, whether it's that 1% or 110% because that's what you have

that day. I think it's that you just have to do today. You don't have to do it all at once. You just have to do today and you just choose your best effort forward in whatever shape, way or form that looks that day. And just for that, you're moving forward, right? There's no moving back. It's time for today's podcast sponsor. And this is a company that I can feel good about. It's Bombas. Did you know that socks are one of the most requested items

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What you said here, you can't fail if the goal is the process. I'm like, oh my goodness. And to my defense, y'all, if you watch my Instagram account, I thought I found a new bird. It was this bird that flew into my yard and it was kind of orange and speckled and fluffy. And I put it on Instagram thinking, oh my God, what kind of bird is this? And it was a robin. I'm gonna say it is a baby Robin. Sometimes you can't see what's in front of your face. How did I not know what a fucking baby Robin looks like? Like, literally my yard backs onto like a pond.

Like there's birds, there's so many birds. And what I just never seen a baby Robin in my entire life. I don't know. Anyway, right in front of my face and I couldn't recognize it. How's that for a segue into whatever you got to say, Dina, Beverly? Moving on. So I apologize often for making things complicated. I'm not going to, I'm just going to do it. So ready? Yeah. Well, because there's there's like, there's a lot to say.

There's a lot to say and there's a lot to feel about this program. And you're asking a question of like, we're about to Beverly's. Like, we're going to let go of sort of the stabilizers. Then what? And for me, I actually think that's one of the most beautiful parts of the program. And it's not around testing and it's not it's actually for me a place of where three tensions are most alive. OK, so the first tension is around failure and curiosity. So like if we're going to regard like this day, I, this day is a write off, I didn't do it, I already failed.

Or is it an opportunity to get curious? What were the choices? What was the context? What was the, like the, the, like the reactivity piece of me? What was my response? What is the story I tell after? Can I get curious about a day that doesn't go as aligned with my intentions as possible? So I'm interested in that tension. I'm interested in the way that this is like, is it one and done? Like we just do 91 days and like, oh, I fixed everything. That was a problem, I solved it. Or is this actually like a lifelong process of learning and discovery? And then the tension around, I guess it's around like worthiness and success. And what would it mean to allow to really allow one day at a time moving into whatever success however you define individually what success looks like and so one thing that has I was interviewed on a podcast and a

co-guest in the series had said a line that is really staying with me. So like everyone, like we can workshop it, you can email me, do you hate it? Are you interested? Does it land right? But she said, live from the place of the goal. Live from the place of the goal.

So if my goal and got like, please I could go on for three hours about, I really have a lot to say about goals because I don't know that we complicated enough. But if we take it at face beautiful value, live from the place of the goal would mean I want to feel healthy and strong and alive and rested and easeful and in relationship

like less lonely or connected. Well, if I'm living from that place, what are then the choices I'm making? What is the perspective I'm taking? What are the compromises? What are the like your word impulse? Like what are the ways that I'm self-regulating taking a pause, making a choice, you know, checking alignment and calibration with like, wait, the thing that I'm most after here is to not beat myself up all night. And so for me doing this program, and then I'm so sorry to talk so much,

but for me, I've really come to understand that my participation in your program, Gina's ultimately around peace of mind. That's actually my goal. And so what would it mean to live from the place of I have peace of mind? So then the little actions in the day, the choices, the options are always then in alignment

because I'm already here. I think that's a beautiful way to kind of just, kind of to describe manifestation, right? Where you are already living, like this is where like, who is the person? Like, how are you gonna have vacation now? How does the person who loses a hundred pounds going to vacation, 20 pounds, five pounds,

whatever it is, the changes that you made, it's not about the weight at the end of the day, but you were trying so hard to become this person that we know we can be. And that's where I think that it's about the process, it's the goal. But it's like living, already being that person. And we talk about this a lot in maintenance. People have a hard time owning, they lose all this weight, they reach their goal, and they have a hard time owning that They lose all this weight, they reach their goal, and they have a hard time owning that

that's who they are now. And so that's such a big part of it. Because then when you function from, you live from the place of the goal, you're functioning from that place and it's like the universe just starts pulling in all the tools and the things that you need in order to truly actually get there. I also want to talk about this thing that you said about goals where we don't complicate it enough. Man, I want to talk to you ladies.

This is the program now. We're just going to talk to the ladies every day. Welcome. This is a taste. This is what it's going to be. We're going to over complicate fucking everything. Long form is here, everyone. We're always trying to simplify it. I love that you just owned over complicating it.

Look, Gina, we are all under the illusion that somehow smart goals are real and good. And smart goals were like middle management performance objectives to like help make their teams more efficient. The world is taking over. Here's a similar one. Learning styles doesn't exist. There's like a lot of things that we think are real and they're not real. And so what is another way that we can have big, big juicy dreams

and move towards them? Well, goals is one way. And you know, I've already been here and I've talked about WOOP and I've taught like the, have a wish and think of the outcome or the obstacles and make a plan for it. But there's a lovely neuroscientist, Ann-Laure LeCunthe and she talks about it as experiments.

So she's much more interested in like the inputs. What is the input of this day? What are the things that I'm playing around with? Beverly used the word encounter. Like when I encounter frustration, when I encounter stress, when I encounter stress, when I encounter loss, when I encounter, oh, the 91 days is over. The now what?

Cool. That's a place of experimentation. What am I, what am I going to do with this day? If I'm not on with Gina live at 9am? Yeah. What am I going to do when my kids frustrate me? That happened to me already today. Yeah.

What do you, what do you do? It's frustrating me. That happened to me already today. Yeah. What do you do? And so this idea of experimentation bit by bit instead of like, I have a goal and I have to get there. And if I don't, so then to Alinka's point, like, well, if it's not a perfect, do I give up? Am I, what a God, that angry football coach, relentless and I don't sleep.

I just, okay, well, that's it. This is never going to work for me. Well, I see Dr. Lincoln shaking her head, because I'm thinking about you, like you must want to overcomplicate things, because you're always trying to oversimplify everything to explain when really it's actually quite complicated. And I try to not overwhelm people because I very easily, as you know, can talk too much and overcomplicate things. And then people just like tap out. So I'm like, okay, how can I make this simple? And I think that even my own life, to be honest, I think that sometimes I have to make things very simple for myself because my life is too complicated. And sometimes my choices can be a lot more complicated because my life is a little bit

more simple. Right. And I think that honestly, it just is also just like meeting myself where I'm at and where people are at. Right. Like if somebody is like super overwhelmed, they're not going to be like, and I'm going to talk to you about the 375 hormones that you have with the 225,000 neurotransmitters and how they all interact together. Like, I just can't like give you 17,000 supplements.

Like, it just doesn't work. But I do I think that it honestly, I think that meeting people where they're at and knowing what you need, and sometimes that can be very different levels of the spectrum, right? I always think of like, there's no black or white, there's a lot of shades of gray in like everything in life and there's so much color. Just knowing where, how, what you, what it is that you need and also what it is that somebody else needs, right? It's a practitioner or a clinician or whatever it is, sometimes gives me the best results because otherwise I can very easily make things really complicated. So are you guys.

Well, I want to talk about that for a second. And I guess this is where maybe we'll end with Dr. Beverly here because we are also stressed and overwhelmed, but we're also trying to accomplish really big complicated things. And so it is complicated. And yet are we ever going to get there if we can't handle the complication? And like, Dina, you apologize for talking

too much. Olinka, you apologize for talking too much. Every word out of your mouth is just like, ah, like, so helpful, so resonating. So are we ever going to fucking get there if it's always too complicated for us and we need to oversimplify it because we just can't handle it? Or do we just put our big girl panties on or big boy boxers and just be like, okay, this shit is hard, it's complicated.

Let me dive right in. I guess, is it, I know Dina, you want something to say, Olinka, you wanted something. I'm just like sitting here and being like, all of it is so important. Hmm. Yeah, I just sorry, like the the there's a part of me that just wants to say, and also let's be careful of how tight a grip we have on all of this, because

there's the place in all of that for delight and for discovery and for fun and for laughter and for your lightness that you described. Live lighter. So yes, it is all complicated. Yes, there's so much suffering. Yes, things often don't go our way. In fact, they often go the opposite of what we had hoped. But when if we're talking about how do we get there, there's not a static place, there is no location that we arrived to, we've got great finances, check, retirement savings, check, health and cholesterol, check, my relationships are good, oh, my kids are good and polite

and they put all their shit away, busy. I don't think that happens. And so I think unless we have a really good dose, like a really good dose of a sense of humor, then we run the risk of thinking that it's like, all right, I've just got to grin and bear this life and push through that just sounds like the same kind of, like BS of eat less, move more life is punishing. If this is what you want, you have to suffer to get it. And I'm just not sold as a person. Like I just am not sold. And I think that anybody who has had a life that's been touched by

suffering, you're like, Oh, I get it. It's real short. We're all kind of making it up. We're all doing the best we can. It's really nice when we're in relationship and we can laugh about it. Like that's talk about simplicity. We can, I think there's a place for both where it is complicated and layered, multifaceted, and we don't have to be so like tense, tense serious about it. Cause that's what people, rather than looking at the benefit of the break, for example, they're trying to grip tighter. They're trying to control it and make it happen. Oh, Lincoln, what are you going to say?

You know, I was just going gonna say, it's so interesting because in most of the weight loss research when it comes to maintenance, because, you know, ultimately, we were chatting about weight loss. It's so interesting because consistently, the research actually shows that the people that are able to maintain their weight loss and their goals, they don't rely on willpower, right? They shift from this black and white mindset to a little bit more of that flexible thinking and they adapt to challenges. And so this is where I think like having that flexibility

and having a little bit of that long-term commitment for sure, right? And like constantly, I guess, focusing on growth over guilt and having a little bit more of that, you know, sustainable weight loss is about like staying engaged even when your motivation fluctuates because like whose motivation doesn't fluctuate, you guys? My motivation fluctuates. Yesterday I was like, I'm gonna eat all the cake. But I was like

if you like crap and tomorrow I have a life so I can't afford to. It's so you know like all of these things like wax and weight but it's the this is where I always think if you shift your mindset from like super rigid like I'm just going to hold on to this really tight and I have to be really perfect all the time and if Gina doesn't have her life at 9 o'clock in the morning, like that's it, I'm off the wagon. To like a little bit more of a flexible, you know, approach and being like, you know what, I'm going to make better choices more often. I'm going to, you know, like, even if I'm not perfect, I can still make progress. Even if I didn't drink the like, you know, four liters of water, I moved for 40 minutes. And that's amazing.

Like all of that, I think, allows you to adapt to the challenges that naturally are going to come at you because the only thing that we can count on in life is change. Yeah. Yeah. Beautifully said. Dr. Beverly, let's put a bow on it. It's all on you. It's all on you. There was so much so much. Oh, yes. I don't know. I thought so

many things during that I thought about Lego. I thought about house building. I thought about starting with the foundations. But it really is that you you have seen about Lego, I thought about house building, I thought about starting with the foundations, but it really is like you you have seen complicated Lego structures haven't we and we're like that is massive it's and you know I can't do that and it's one page at a time, it's one block at a time, one piece at a time and then suddenly you build and build and build. And I love that Dina mentioned humor and laughter, flexibility, because it really is that if somebody's goal is calmness and compassion

and whatever that, go back to the very beginning, what were your goals? Was it moving with your grandchildren, playing with your kids, it moving with your grandchildren, playing with your kids, reconnecting with your partner, starting a new hobby or whatever that was, are you closer to it? And I've always thinking of how to think of an acronym. I had so many acronyms this morning and I was thinking which one, which one, but I, anybody that knows me and anybody that knows my mum, I was thinking, which one, which one? But anybody that knows me and anybody that knows my mum,

anytime we see anybody, and even if Gina calls me and we're on the line, the first thing I say is there. And we always do that, me and mum, there, there you are. So I want you to think about there you are. When you look at yourself in the mirror, there you are. And if you use the acronym, wrote it down, the T, be the transition of compassion, let this program and let this break or whatever however you want to view this this moment, let yourself be more

compassionate to yourself through the process because Dina said it and Alinka sorry said it you cannot fail if the actual goal is the process we're learning, we're encountering, we're adjusting, we're adding that flexibility so compassion is really important know where you are just like Alinka said you don't have to start at the beginning you start where you are and love that. I thought what a wonderful introduction to anybody because we all come at different spots. Think about this as this is not the end of something, it's the beginning of something, the next chapter, the next part of us. H, harness what you've already learned, your strengths. Okay, so when anybody comes in to see me, I want to know what are your strengths?

What would somebody tell me about you? Because often we don't want to tell our own strengths. So I'll say, if you're a husband or wife or best friend or little boy or little girl, what would they tell me? What would they want me to know about you? And that's really powerful, because often that's when I hear them say I'm loyal or I'm reliable or I'm loving or I'm funny. Whatever those words are, have them written down

because again it's not about these all or nothings or that one number that we think that we want to get to. It's all about all of that. Expect the obstacles, expect life, expect it and plan for it. Okay, there's going to be ups and downs and use what Dean has said, use it as data. Think, okay, curiosity. What did you say? Failure versus curiosity. I love that. If you can remember these moments to think, okay, this happened today, let me be mindful, let me notice, let me chain backwards to see where did this maybe begin? Maybe it didn't begin this morning. Maybe it began Friday when that thing happened. Reconnect with yourself and the values. Reconnect with this. Go back, listen to any of the expert conversations or anybody that inspired you or resonated with you and reconnect to think, okay, where am I? What do I want? And let these values lead you, okay? Because if we align ourselves with, okay, I want my value to be the process.

I want to become this person. Because I love that, a journey of becoming. I actually can't remember if that was a link or ordination. I think it was a link of the journey of becoming. We are constantly becoming. It is remarkable. We are never finished. We are never the end product.

And then the last E, engaging lifelong learning, growth mindset. We are learning and learning. We are building. If you decide to join the program again, watch your words. You're not repeating the program. You're building on it. Every time we are building something new. What a fun, like I would have just loved to have watched

this. Alinka, you spoke so well. Dina, you spoke so well. Gina, you asked the best questions and keep us all together like the best MC would. Brilliant. It was brilliant. And it is really hard. It is hard. And it's a little bit like what I said with what do I say when I talk about the Gina thing. We sort of intentionally want to make it seem easy so that we don't overwhelm. And then comes the depth and the layers and what page at a time to get you to your beautiful Lego accomplishment. But yeah, it is, it is, it's doing the work. Yeah. And that's not restricting, okay, because I was talking to somebody the other day, we prepare, you know, if I'm going on a trip, I get my car ready,

I put the fuel in, if I'm studying for an exam, I have to set up my schedule to be thinking, am I prioritizing what I need to do here? Healthy living is the same, okay? We want to be planning for it. It does take planning, it just doesn't happen, you know? And embrace that, embrace it. It does take planning. It just doesn't happen, you know, and embrace that. Embrace it when you see your values and you think, yeah, I can do this and I can have lots of fun.

I remember Dr. Sean Wharton, who was the top of his field in obesity medicine came on and he's like, you know, he had a patient who came in like done the program seven times. He's like, do it 70 times because and don't stop. I love the engage in lifelong learning because you ladies are going to be back for more in the fall program. But I do want to share before we go that you are also getting together. You did a workshop earlier on in the year. And this summer, you're going to start a new workshop that is on, oh my God, what's my notes? Where's my notes? I'll get them for you.

Yeah. Yeah. Do you know your team? You're such a good, you're such a good uplifter of everyone around you. You know, when folks are successful, they've got three choices. They can be ambivalent and turn inwards and only think about their success. You know, when folks are successful, they've got three choices.

They can be ambivalent and turn inward to only think about their success. They can feel like I don't want to help or they can be like, everyone come with me, come with me. And so I'm really touched by that. We all are. So we did find your way through the fog. So many people came and it was so beautiful. We're like, okay, let's do it again.

So we're gonna do more. And we're thinking about it as a burnout free year. We're starting in August because if anybody has anything to do with the ecosystem of like people going back to school or September changes, we're like, let's be helpful before, but don't worry if you're away or you're cottaging or you're like, I just, I can't, we record it. So a burnout free year is three weeks and it starts in August

and you'll have a session with each of us. And if you'll let me share, Gina, because it's tonight, I'm starting a summer skill up. And it's for students for whom it did not go very well last year and who are hoping for a different kind of year where it's more doable, sustainable and startable. So this is for students particularly at the end of high school or starting their first year or in the first few years of post-secondary and either they're cautious or they're concerned or they're like something's got to change.

So we'll talk studying, AI, all those things. So two offerings, students start tonight and then all the professionals, parents and other humans. You can see us starting in August. OK, I love that. And I'm going to sign up. So that's tonight. If people are interested in that and then your burnout series starts August 6th. OK, I'm signing up for this because I definitely need this. and then your burnout series starts August 6th.

Okay, I'm signing up for this because I definitely need this, but I am going away on my honeymoon. So what you're saying is, yeah, I know. Finally, finally, although I've been on some amazing vacations with my husband, but this is a concentrated, like, it's my honeymoon. I'm gonna go there, people are gonna be like, what are you celebrating?

I'm like, my honeymoon. Yeah, so I'm gonna be away. and people are going to be like, what are you celebrating? I'm like my honeymoon. Yeah, so I'm going to be away. So you're going to have these sessions so I can get caught up on them after the fact. I just realized that our initials together is Dr. Bod. Made me giggle. Dr. B, Dr. O, Dr. D, Dr. Bod. The Bod team is here. It's who you are now. It's who you are now. I love you so much, ladies. Everyone watching or listening after the fact, head

over to awakenlearning.ca to find out more about the ladies offerings. We're also going to be throughout the year moving forward, helping you stay up to date on all of their offers together and individually as well. So keep an eye out for that. I don't want this to end because I already miss you ladies. I'm sitting here as I'm talking to you, I'm like, we should do a podcast. This should be every week. This should be like, how can I talk to them every day? Go ahead.

The Bod Squad. The Bod Squad. You guys, there you are. You're now called the Bod Squad. That's my whole identity now. The Bod Squad. You are. Tony's like, we're going to trademark that.

Tony's going to trademark that. Deal. Deal. Well, have a wonderful, wonderful day. Thank you. Thank you. Thank you. Thank you.

Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Tony's like, we're going to trademark that. Tony's going to be like, deal, deal. Well, have a wonderful, wonderful time, Gina and Tony. Congratulations. Thank you very much. Yeah, do it. Yes, Jody's saying, can we, behind the scenes, can we make t-shirts?

Yeah, we're going to get those. We're going to get the Bond Squad t-shirts made up. Thank you so much. I'm looking forward to it. I love you, ladies. I can't wait to overcomplicate things in the fall by making it really easy and digestible and accessible. You didn't count on us for that, to overcomplicate

with simplicity. Yeah. We're your gals. You printed here first with the BOD Squad. All right, everyone. Have an amazing rest of your day. And if we don't see you, have an incredible summer. Bye everyone. Thanks for joining us.

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