The Livy Method Podcast - The Scale Is Up. That Doesn't Mean You Gained Fat.

Episode Date: October 5, 2026

Your weight can swing several pounds in a single day, and most of it has nothing to do with fat. Today, Gina Livy explains why the scale often goes up right before it goes down. She covers how sore muscles, water retention, a late night, and a weekend of chips can all move the number. She also explains why weighing yourself once a week hides the pattern you need to see.Then she gets honest about food noise: the constant calorie math, bargaining, and guilt that can run your whole day. She walks through how the four mindful eating questions and a "capture, cancel, correct" reset can interrupt it. If you're losing weight in midlife, or trying to keep it off, this is the reality check on plateaus, hormones, and inflammation that most diets never give you.This podcast aligns with Day 22 of our Fall Program, members can find video in our Livy Method app or Livy Method Community Group: https://www.facebook.com/groups/livymethodThere is still time to join the Fall Program and there are two ways to join you can purchase the Fall Session for $99, or become a member for $20/month for year-round support, access to every session, Livy AI, member perks and more. The program is meant to fit into your life, not make your life the program. So start when you’re ready, make it work for you, and visit livymethod.com to join us. Hosted on Acast. See acast.com/privacy for more information.

New season, new name, bigger conversations. Welcome to Live Lighter with Gina, because lightness isn't something you find. It's something you create in your body, your mind, your home, and in your life. Real conversations, no bullshit. So let's lighten things up for you. If you're looking to lose weight and you want to keep it off, you have got to check out the living method. Our next live session starts September 14th. Better than ever.

easy to follow. We have the most incredible community and it works. Head over to living method.com to sign out today. All right. Let's get into this today. I'm excited about this conversation today because I want to talk about a couple of things. I want to talk about food noise. What even is it? And the scale. Because although we haven't really talked much about it and we really aren't focused on it right now and I know if you're new, you might be like, what the fuck? What do you mean? We're not focused. on the scale. I sign up for a weight loss program. I want to lose weight. I know you're going to lose weight. You're going to reach your goal and then you're going to go off to maintain and sustain your weight. The scale is forever going to make you crazy. I'm just adjusting my mic here. We talk about it all

the time in maintenance. Here's what you don't know. You're going to reach your goal. You're going to reach your whatever that is. And then even in maintenance, your weight is going to fluctuate. It's just life. Like if you weigh yourself in the morning versus weighing yourself at the end of the day, your weight can be up like six pounds. With yourself, after Thanksgiving dinner, your weight can be up like 10 pounds at the end of the day. Not real weight gain. So you really need to understand that it is so normal for your weight to fluctuate and

maybe in a previous weight journey, you wage yourself like once a week so you didn't see those little fluctuations. We actually have a great post on the scale in the app if you want to check that out. how it's normal actually for your weight to go up right before your weight goes down. And why? Because you lose weight through the natural metabolics detox process. So fat is released when you pee and you poo and you breathe and when you sweat. So essentially that's like a detox process. In order to do that, your body typically retains water right before, which can have your weight up. Your weight can also be up for so many other reasons, your weight can be up because you worked out. So if I did a workout yesterday

and my body, like if I got on the scale today and my weight was up, even though I'm doing all the things to try to lose weight, if I woke up today and my body was sore and I got up and the scale was up, I'd be like, oh my goodness, okay, that's just from my workout. If your weight is the same and your body is sore, I would be like, oh, my weight, I'm expecting my weight to be up because my muscles are sore. So my weight could actually be down. So your weight can show an increase on the scale and actually be down at the same time. Someone mentioned this on the weekend and associate. It was a great comment. They associated that it was a birthday. They had cake. So the next day, their weight was up. And then the and then the next morning after that, their weight was up. So they're like, is my weight up

from cake two days in a row. Your weight probably wouldn't be up from cake in the first place. Chances are your weight would be up. Maybe it was a busy day running around doing the birthday stuff so you didn't get the water in, right? Maybe you had a few drinks or you were up late. You got home from the party late and that messed with your sleep. So it's not really the cake that had your weight up. It was actually just the crappy sleep. Maybe you didn't drink enough water, whatever that might have been. Maybe you got a workout in the morning. Thanks, honey. Can you also grab my iPad? It's in the front room. I need that to answer questions. And so then we're associating, oh, my weight went up. It must be the cake. And then it's up the next day. It's still up. So it could be that all of the hard work

you did during the week is causing your weight to go down. You had the cake. It was up. When in reality, your weight is up because it's on its way down. And so the scale is really going to frustrate you. This is why, one, you can't say I gained weight. No one is going to gain weight while following the program. Absolutely fucking impossible. Fucking impossible. Let me say it again. Fucking impossible. It's just so much harder than you think to have the foods that you eat convert into fat, even if you had a cake and a donut and whatever. Like you'd have to try really hard to gain any real fat because it's not just like your scale can increase for a variety of reasons, but to actually have your body make fat. That is a whole other thing. So while you are trying to lose weight, you're not going to gain

any real weight. So really be mindful of the way we're talking about this scale. Oh, I gained weight last night. No, you didn't. You didn't. The scale is just up. And then what you want to do is be able to look back and be like, why is my scale up? So you got to get really real about the scale. You're never going to reach your goal because the scale is going to take you out every time. Every time. If you let the scale frustrate you and you go into that, like festering in your funk with the scale, you're just going to quit. You are. So that doesn't mean that isn't going to be frustrating. It's going to be really frustrating, right, along the way. But here's where you can use your scale as a tool. Use your scale as a tool by collecting data. So what is the scale saying

every day along with how you were feeling, choices that you're making, what's going on in your life. You'll actually get to tell how you feel right before the scale drops. You'll understand your pattern. Are you someone who loses in little bits and then has small plateaus or do you like go forever without a loss and then all of a sudden it feels it feels like you lose five pounds in a day, right? So, so you really kind of want to understand the scale. So this is why, this is why using the app and tracking your weight as much as it's going to frustrate you, it's such a great practice because you really understand what's going on in your body. Either do that or don't ever weigh yourself. If you just want to go by how you feel your clothes, I'm totally into that. So if you're just

like, I can't, the scale is too depressing or it makes me frustrated, then just don't use it at all. Whatever you do, don't use it once a week. Zero indication of what's going on. Zero indication of what's going on. It is, we're not really trying to lose weight at this point. And again, I think you might be like, what? Of course, if you're a returning member, you're doing all the things. You're right in it. But right now, if you're new to the program, we're still like give the body what it needs and address why it's feeling you need to store fat, high stress, lack of sleep, long periods of time with eating, you know, whatever that might be, establish that routine. And then I also want to say I talked, I know I mentioned it this morning. Let me just log into my questions here.

Monday mornings are the time when we get most people complaining about the scale. And I know that's frustrating and you're allowed to complain. And I'm not being a bitch here, but chances are the scale's not moving because of the choices you made on the weekend. right and and that's not to say oh you did something good or something bad that's just to say hey i stayed up late watching a movie to one o'clock in the morning it's tired right i had some chippies i didn't have a lot but i had some chippies even the smallest amount of food is going to mess with you mess with your sleep you're stimulating your digestive system so whether you eat a big bowl of chips or a small bowl of chips or whether you eat some yogurt or some fruit or whatever it is

even if it's the healthiest thing you're eating at night, it's still going to mess with your sleep. And so this is sort of where we come Monday and we're like, oh, this isn't working for me. What can I do to make the scale move? You know, well, okay, let's keep our shit together on the weekend. I mean, just being honest, right? And here's where I say there's nothing you can do on the weekend that can't be undone,

which is absolutely true. But that doesn't mean your weekends won't slow you down or set you back. But here's where coming into Monday morning, you want to be like, okay, I partied on the weekends. I feel like chip balls today. So let me, let me like, what can I do to get to get my body back into it? Rather than festering in the funk, if this isn't working for me and, you know, that whole energy and it's so easy to go there because we should have already lost our weight already because the, you know, the diet industry has done us wrong. They did. They did. It's not because you didn't try hard enough, spend enough money, put enough time in.

And it's because that eat less exercise more model was never going to help you sustain your weight. So you're always going to gain it back. So we don't want that to happen this time. So this is where I said this morning on the check-in, what's the mindset you're coming in with? How are you feeling after your weekend? And take notice of that. Is this how you want to feel every weekend? You could say yes, Gina, life is too short not to enjoy my weekends, honey. I'm going to like, I'm going to work really hard during the week. I'm going to enjoy my weekends. And you will still get there and you will still reach. goals, but obviously it's going to be a lot slower. Or you're like, you know what, I really want to keep this momentum going. I want to feel fantastic on a Monday. So I'm going to take a look at how I can

best set myself up for success, right? So that's really where the scale gets you is on the Mondays. But if you're looking at it like it's real waking, it's absolutely not. It's absolutely not. Okay, let me go into your comments for a second. I also want to talk about food noise. But if you got any questions about that scale, let's chat about that before I go anywhere. Sorry, I had my iPad in my workout. I felt like crap this morning. Oh, my goodness. Did my little 20-minute workout this morning.

Thanks for those of us who followed along. I feel fantastic. Okay, my plateaus. My plateaus program after program are starting to really frustrate me to feeling what's the point, which is totally not me. Okay. Okay. So let's do this because plateaus are frustrating.

So a couple things you need about plateaus. You cannot lose 20 pounds and not. have your body need to adjust to that. Am I glitchy today? I feel like I'm glitchy today. Just hang with, bear with me. Talk about frustrating. You cannot, you can't lose 20 pounds and not need your body to adjust.

Like your fat that your body is storing is factored into the way your body functions. And so that's one thing people don't really realize because you were taught if you had a plateau and then things weren't working. You want to need plateaus. Plateaus are your set point is the weight that you come in. That's where your weight, your body's decided it needs to store fat, which is why you can always lose and you gain it back plus more every time. So you can absolutely change your set point. You can. It goes up, it goes down. But this is where you need plate. So you lose weight,

your body adjusts to your new weight. You lose weight, your body adjust to your new weight. You lose weight, you lose weight, you reach your goal. This is where you put yourself on a self-imposed plateau and you help your body adjust to your new weight. This is something we talk about in maintenance, obviously. So, but plateau is why you are losing weight or frustrating. Here's a couple of reasons why people have plateaus. They keep doing the same shit. And I don't mean the program, but they do in a sense, because these 91 days are meant to be motivating, to bring in our guest experts, for you to learn, for you to be like, I'm taking this chunk of time and I am working towards my goal. And I love that. Now, the routine of the food, the food plan and the changes that we make also meant to look at this

from a different perspective, to shake things up, to help the body focus. on change physically and to help you mentally. And so the tweaks are just practices for you to get to a place where you lose your weight and then you can trust when to eat, what to eat and how much to eat. So plateaus happen when people are like, I'm just going to do the same thing that I did when I lost weight the first time around. So you do your first program, right? You're excited. You're all in and you do your first program. And even people who are their first program, some people don't lose weight in the beginning. We have people who go weeks and it's all about the state of your body, how diligently you're following, health issues that you're dealing with. Like there's some stuff

going on there. Why your body might be slower to move on that scale. But we've had people not lose any weight till halfway through the program still lose 30 or 40 pounds. We've had people do the program not lose any weight, but then end up losing 40 pounds in their second program because their body needed that time. So what is going on? So you just repeat the exact same thing. So for example, example, if you're still forcing, if you, your first program was in the spring summer and you were very successful and now it's the fall and you're forcing yourself to eat that same salad that was appealing in the spring and summer, but is not appealing now, that can be working against you. If you got to the end of the program and you feel like you were eating a certain amount portion wise and you're like,

okay, well, let's say you were having like one egg for breakfast and some cottage cheese and something, I'm just, whatever. And you've added working out or more movement, and you are still forcing yourself to eat only that one egg in the morning when what you really need is two eggs. You need to increase your protein because you're working out and increase your nutrient value because you're working out, but you're still like, I'm going to eat exactly what I did last time. So that's a big mistake. Or people will focus on the food plan, like the first time around is very physical, second time around is mental. People will focus on the food plan. I got it, I'm perfect, I know what I need to do, but meanwhile, they're not managing their stresses

through the roof, they're not sleeping, right? So that's another thing, not adjusting to where you're at and what you need. And so that's, that's a reason. Hormones, hormones, absolutely. Like, I know so many women who did the program, mid-30s, crushed it, lost a lot of weight, and now rolling into menopause and feeling that midsection and feeling like their weight is going up. I got caught up in this too. What did I do to address it? Same shit I always did. Didn't work, right? I was like, let me double down on my food. Let me double down on my cardio. Let me double down. No, I needed to stop drinking wine because my body was susceptible of inflammation and when your estrogen drops, wine affects you differently. Also, I was using wine for coping mechanism and drinking a bottle

of night, which wasn't helpful. I needed to switch my cardio and move to longer walks and more resistance training. Someone actually asked me about the workout if I'm going to be adding a resistance training with my workouts, we're going to start that next week. So if you want to grab some lightweights and some resistance bands, we're going to add that on next week. So that is sort of, that is, I mean, the same reasons why you gain way back are kind of the same reasons why you plateau, not like, one, you need to give your body time, which doesn't mean that we knit sweaters and do nothing. We do everything we can to break that plateau. And two, two is falling back into old habits, falling back in old coping mechanisms.

Not like not. So let's let's say for example, let's say for example, you're not, you're on a plateau so you're not feeling motivated. You're probably also not doing the things that you could be doing to, which I totally understand. You're not motivated. So then it's like my room. Okay, right? So, which I cleaned up yesterday. So I was super motivated, got my room clean and organized. Life got at me. And so I stopped hanging my stuff up. I didn't put my folded laundry away. My cups on the side table are adding up. And then I'm just really frustrated about the fact that I don't really have any time, although I can watch three seasons of Reacher in a week. And, you know, so is it really that I don't have time? Is it that I'm just

kind of like overwhelmed? I don't have capacity. And so I really want my room to be clean. I've worked really hard at keeping it clean in the past. I have cleaned it and been successful. and now it's a disaster and I'm not motivated to clean it. I want it really bad, but I'm also not motivated. So I'm not really doing anything about it. It's so easy to get. And I'm not saying this is the person who shared this, which I love. I'm not saying that's you.

But that's what I mean by festering in your funk. It's just like, fuck this shit. You want it really badly, but you're not actually doing the thing. So yesterday was a hard day for me. I just, I was so overwhelmed and didn't. want to do anything about anything. It took me, what should have taken me probably half an hour to clean my room took all day. I was miserable. I was depressed. I was like what's going on with me. Also, my fucking period came back after like a month, a year and six months. So it didn't come back a lot,

but it's enough where I got to check in with my doctor and see what the fuck's going on there. So, so what is our mindset? And this is the only way you are going to be successful ever is if you keep going. And so this is where you got to be like, hey, what's, what's going on with me? What's happening in my environment? What's happening in my choices? Where am I at? Do I need to take a step back? So yesterday, for example, I didn't go on my phone. I was like, I can't, I can't return messages. I can't whatever. I just put it on my thing in a different room and didn't touch it. I still haven't looked. I did my workout this morning. I haven't looked at any of my messages. And, and so, I knew I just needed a step back. I needed a minute. So, so this is where you got to,

you got to keep going. That's the hardest part of what you're doing here is, is keep going. The mental demon doesn't have feelings. You do. It's just data. Yeah, the scale. You, yeah, you collect data. You're trying to find patterns. That's all. Keep moving forward. Dig into it. Could I have done things better on the weekend? Did I make a plan? That's it. That's exactly it. This is getting to know yourself. You fucking want to reach. I know there's a lot of F bonds today. Just bear with me. I'm tired. today. You want this. You want this so badly. You can do this. You absolutely can. It is so frustrating for so many reasons. So what can we do to make it easier for ourselves? What can we do to make sure we are

more successful? What can we do? Like this is what this is about. It's like juggling this. And this is where food noise comes in and adds a whole other layer because we use food for so many things, right? So we use food to bond over, to celebrate, to show love, like here's some muffins they made you, right? And also to survive. And it's interesting because we were talking about food noise today. And so many were like, I'm constantly thinking about food noise because I have to make the food. I can't even tell you like lunches for my kids. I just ate at my soul, the lunch thing for my kids. trying to make lunches for my kids every day. Oh my God. And then dinner. Dinner every night. And you know, and here's the thing. I think we overcomplicate food because we need to get

enough protein and all the variety and eat the color of the rainbow and all these fucking things. God, you guys are getting hydrated today. Drink of water. You guys are getting hydrated today. Sip, sip. But making dinner is just like, it's not joyful. It's a chore. So there's a couple different types of food noise. There is the food noise of like, okay, well, I have to meal prep. And so that's food noise.

What am I going to make? Cutting up the foods. What do I do? Like that, that's food noise. Yes. That's food thoughts. I think there's a difference between preparation and survival. and thought, right? There's that. But no one here really is in like survival mode with food,

right? But maybe your parents, maybe food was scarce, maybe food was scarce. Maybe money is tight. I'm not saying that money isn't tight. But most of us, even though it might not be healthy food, can go to our cupboards and there's some food there. But we are wired in a way to like, if we feel like we need food, our body will help us try to like we're constantly, where's our food coming from. So there is a bit of like survival mode with food is tied into there as well. So your brain gets you thinking about like if I'm hungry, you're constantly on the lookout. Well, where's the food? But for most of us, it's pretty easily accessible. So there is the what's for dinner tonight. Like let me make a plan. What's for dinner tonight? We got to go. We got to get the

groceries. We got to get whatever. But it seems to be an added stress rather than a joyful experience. Like how many people are making dinner and really enjoy planning dinners, making dinners. Like that's why I love that conversation with Emer, right? She's like, I just keep it really simple. And I think in my family, I don't know, it seems to be like dinner's got to be some one night it's Mexican. The next minute, next night it's Chinese. The next, you know, chicken broccoli and rice.

Do you know how many times my kids ate chicken, broccoli and rice so many times? because I would just, like at least three times a week, I would make chicken, broccoli and rice for the kids. And so is there a way that we can simplify our food? So I just want to say there's that food noise. I don't really know what the answer to that is because we need to buy groceries and we need to make dinner. And, you know, we got to feed our families. So that there's that kind of food preparation. Let me give some thought for dinner tonight because we have to have food in the house and we someone needs to make it. So I think that's, that's, that's, that That's like thinking about food.

Food noise to me from what I remember and maybe you guys can share, remember you guys can share is for me was, this was my example of food noise and I shared it during the walk. So before I went to bed, especially when I was trying to lose weight, I had a calendar. First of all, I had a calendar of like,

you know, how much weight I wanted to lose, the time frame I wanted to lose it in and, you know, would mark off the days where I didn't eat or stuck to the plan or whatever. So I'd be like, okay, the night before I'm going to eat really healthy. Okay, I'm going to like, you know, make a plan for myself. And then I would get up in the morning and then I would walk to work. And then on the way to work, I would be thinking about what am I going to eat that day

and how I'm going to go into the gym and I'm going to grab a coffee, but I'm not going to eat a scone because they're the best scones, butterscotch. Oh, God. And muffins, chocolate chip. And I'm not going to get that. Right. I'm just going to, and then I'm going to probably make a plan for lunch and then I'm going to not eat all day and I'm going to burn off my calories and I'm going to like whatever and and so this would be like walking there. I'd be planning my day and we're around food and thinking about food and then I would go into the mall where the gym was in the basement Waterloo, Waterloo Women's Club and I'd be like, okay, I'm just going to get my coffee, just going to get me a coffee. I'm not going to get a snack. I'm not going to get anything.

I constantly just trying to talk myself into I'm not going to eat breakfast. I'm not going to eat the go and I'm not going to eat the whatever. And so then I've been standing in line. I'm going to get just order the coffee, just order the coffee. Okay, there's cake pops. I could just have one cake pop and then just not eat lunch because calories, calories, constantly doing math in my brain. And so then I would get up to the counter and then I'd be like a coffee and then I'd be like, okay, I'll get a scone or a muffin. And I'm just going to eat the top of the muffin, right? Then I walk away, okay, I got this muffin. I'm just going to eat the top of the muffin. Of course, I'm hungry. And so then I would eat the top of the muffin. And then I'd be like,

like, okay, I already ate the muffin, so let me eat the bottom of the muffin. And then I'd be like, oh my God, okay, so I ate that muffin. There's like 600 calories in that. So I'm just going to teach these robust classes. And then I'm not going to eat lunch. And then somebody like, okay, it's lunchtime. I want to go for lunch. I'm like, okay, well, all right, well, I got to eat something. So then I'm going to eat a salad. And then why did I eat this or why did I eat that? And then so it wasn't just eating the muffin. It was like, why did I eat the muffin? Now I have to make up for the muffin. And then what am I going to eat next? And I was constantly in a state of hunger. And so my brain was always like, where's the food? And I was so torn by eating, not eating, if I ate the wrong thing or even if I ate the right thing, if I ate too much of that thing. So I think it was the constant stress in my brain, the counting of calories. Like the energy that it goes into counting and weighing and measuring and doing the constant math. And then I made a plan, didn't follow through on the plan, ate the wrong thing, didn't make up for it later.

And then this would just go on all day. It was constant. It was constant. That's one of the things that I remember very clearly, but I don't have anymore. Now, mind you, lately, my food noise has been replaced with business noise. And that's one of the things I'm really, and it's exhausting. It's exhausting. So I wake up thinking about business stuff.

I go to bed thinking about business stuff. I feel like I'm surrounded by business stuff. I woke up yesterday and I was like, okay, let me just calm my mind today. And Tony's like, oh, so the app team needs to know if we're going to do this, this, this, this, and that my head hurt. And then that just set me off on the rest of the day. And then I just want to say if you add ADHD or any kind of neural diversity in there, like divergence in there, oh my God.

Then you add on, let's flip through social media and you see, food, right? Like, it's just, it's constant. And so this is sort of where you got to recognize what it is for you. So I don't think it's meal prep. I think meal prep can add to it, but I don't think it's like preparing what am I going to eat for dinner. It's that constant. It's that constant, all that food noise, right? Food noise can be overwhelming. Yeah, I think that is the, if you are not overwhelmed by the thoughts, then chances are that might not be as big of issue for you. And I don't think you have it or you don't have it. I think everyone has their version of it and their coping mechanism around it. And this is the one of the things that people, see, I recognize it. And this is why a lot of what

we do here is mental and breaking that pattern. Everything is pattern and habit. Everything. Pattern and habits. We got to break it. You want a different outcome. You have to do different things. And so this is where it's interesting because people will be like, well, but you have me constantly thinking about food. Yes. I want you, I want you constantly thinking about food in a way, not what can I eat, can I not eat? Understanding your body, am I, and this is where the four questions come in. So we're giving the body the routine. So body loves routine. And your desire for food will go way down when you know you're getting food every couple hours. The minute you start thinking about less, and we're going to do this next week, all of a sudden food scarcity pops up, right? Oh, my God. What if I'm hungry? What it's going to bring? So our tweak next week is going to really bring up those feels purposely so we can work

on them. And so what we're doing with that routine is we're really calming the body down so the body's not like, oh my God, where's my food coming from? Your body knows. I'm going to have breakfast, snack, lunch, snack, snack, dinner. You're probably feeling that calmness. But what can happen in that calmness is it leaves all this space for your brain. And this is where you realize, oh, I was actually eating because I was bored, eating because I was

stressed, eating because I was grieving. When you had that routine and the body calms down, this was that mind is like you start to notice using food for other things other than like nutrient value. And so creating that routine will calm the body physically and then it will allow you. This is why if it's your second time around, first time is very physical. It's easy to get sidetracked on what's happening with the body. Once you've got that routine in, it's really mental. This is why every time you do the program, this is why the routine is so important. You may be bored with the routine. Your body loves routine. If you're bored with the routine, jack it up on the mental side of things. And then this is where you pull everything together. So this is where the four sets

of mindful eating questions gives your, it's kind of like a puppy. I've been doing a lot of research with my about puppies are craziness you just let a puppy go it's crazy you start training the puppy with treats it's now calm and it's learning so the same thing with our brain so rather than letting that food noise run ramp it we're going to do something with that so before i even eat am i even hungry okay it's lunchtime am i actually even hungry no i'm not hungry so isn't that crazy that i'm about to sit down to this giant meal i'm not even hungry for it oh my god okay yeah just because it's lunch time doesn't mean that you're going to be hungry for lunch. You still need to now. Here's where you still have to have a token amount. You still want to have a token amount because if you don't

eat lunch, what's going to happen? Oh my God, I didn't eat lunch. Oh my gosh. I'm hungry. I'm going to go into my next meal or snack hungry. Food scarcity issues. Oh my God. That's going to pop up. We don't want that right now. We don't need that right now. Even if you're a returning member, you've done 10 programs. You don't need that right now. Am I actually hungry? No, I'm not. Okay. Let me pay attention to that. I'm going to then ask, how's this portion for me? If I'm not hungry, it's probably going to be too much. So I can then take half away or portion out less, whatever. And then if I do find that I obviously can get hungry, I can go back. Sometimes what happens is you start to eat and you realize, oh, I am actually hungry. I was just really distracted, not in the moment, and actually not paying

attention. I asked my brain if I was hungry and my brain is still on the work I was doing earlier. Did I ask my body, my belly, am I hungry? Oh, actually, yeah, girl can't live on coffee alone. I am hungry right now? And then when you start to eat, am I feeling any of the effects of eating? Like, what if I was to take a few more bites? How am I going to feel? What if I was to stop now? Oh, it'd actually be okay. Right? Like if I'm at a restaurant and there's still food on my plate and then someone came along and took my food, besides the fact you pay for your food and I want a doggy bag, Would you be like, wow, wait a minute, I'm not done? Or would you be like, oh, yeah, I'm actually okay. And then how did you know you were done?

For me, it's a tell. I kind of sit back. I take a deep breath in. If I was to go back in, I'm going to walk away feeling like I eat too much. Now, so many times I do that because the food is good. I know I'm going to walk away feeling full, but I'm okay with that. I don't then berate myself for hours after me, like why do I eat too much. I made that conscious decision to overeat, which I do lots of times. I choose the food is delicious. I want to

eat more than I actually need. I'm out for dinner. I'm doing that. But I don't berate myself afterwards. I mean like, why did I do that? I know why I did it. It was delicious and I made a choice and my belly is full and that's okay. Tomorrow I'm going to wake up. I'm probably going to feel it, but I'm going to be like hashtag worth it. That was so delicious. And then how did you know you were done eating, right? How did you know you were done? Had enough. And then walking away. So, It takes about 20 minutes before your body registers the food that you're eating to feel any kind of satisfaction, which is problematic when how long does it take you to eat your lunch? Scarpe that shit down in like 10, 15 minutes, right?

And so a lot of times we have just eaten everything on our plate and our body hasn't even had time to register how much we've had. So this is why so many times we end up walking away overeating. And so see all that thought process. Now, that may seem like a lot, but you're going to think about food chances are anyway. Most of your thoughts are going to be like, should I eat this? Should I not eat? Should I take another bite? Oh, my God, I'm so fat and I can't lose this weight. And, you know, that usually if you have food noise, you have food noise anyway. So this isn't more work. This is just interrupting that regularly scheduled

programming of food noise into actually thoughts and learning and actually being in tune and trust. So, you know, I don't have to ask those four questions because I know. Now, I also know that I can go long periods of time without eating when I am like I'm busy. So I'll have to interrupt myself and be like, am I actually hungry? So many times, Tony, you'll be like, are you hungry for lunch? I'm like, no. He'll pop the food down in front of me and then I will literally eat all of it because I'm actually hungry. I just wasn't really paying attention to my hunger level.

So this is sort of where you might be like, this is really consuming asking news for. questions and then making the changes to the food plan. The biggest part of that is breaking old patterns, breaking old habits and rewiring your brain so it doesn't have the same kind of food noise and where you're calm physically around food and calm mentally. That is the big goal here. And that's going to be what causes you to maintain and sustain. You're right. So this is why, this is why, let's go back to that first comment about being frustrated. Honor your feelings, but still follow the plan. Your feelings. Your feelings. feelings can give you the best insight into the things you need to work on and work through.

Like if you can see your thoughts and feels as all part of it, then you're like, okay, like what, what's going on here? Oh, I keep, oh, I keep doing this every time I'm stressed. Or at night, this is what triggers me. Or I keep not making time for my snacks in the afternoon. So what can I do about that? You know, um, to do. I enjoyed what was likely my life. last gelato of the season while we were out and about yesterday afternoon. I enjoyed every bite. Today I'm back on the food plan and focusing on getting my water in, started my morning Pilates Matt session and feel pretty good. This is it, right? And this is sort of like you enjoyed that. Hashtag worth it. This is why you can't stop living your life, but you want to be totally in

control of the choices that you're making. We're not trying to control ourselves. We're not trying to moderate ourselves. But we want to make conscious choices. We want to enjoy the gelato in the moment without the food noise. And then afterwards, that's it. And then when that food noise pops up, I want to be like, no, no, no, I made that choice. It was delicious. It was worth it. And so this is what we're going to, we're beyond just following the food plan. We're actually going to talk to Dr. Beverly David about this. How are what are some things we can consciously do to be proactive about rewiring our brain? One of them is her capture, cancel correct technique with the scale. So you know you're here. showing up, you've been doing the work, you're doing the best you can. You go down the scale today and it is

not showing down. Maybe it's showing up. You go down the scale and you are, or maybe like you feel fantastic and feel like your weight is down. So your weight will be up and you'll feel like crap before your weight drops or your weight will be the same and you feel fantastic before your weight drops. Those are two very typical responses. There are a few signs that your weight is going to drop. Also another is being extra hungry in the evening right before the scale, the date night before the scale drops. That's a sign. But let's talk about that tomorrow. So you get on the scale today and it's your, it's ruined your whole day. You're miserable.

You're like frustrated and you're whatever. So let's capture that. Holy shit. This piece of metal is just ruined my whole day. Okay. So capture that. Cancel it is, no, it didn't. Like it's just this piece of metal means nothing.

I'm showing up. I'm doing the work. Let's see what's going on. If it's up, is my body sore? Did I have a crappy sleep? did I drink enough water? Like, what is it? It's not real weight gain. Right? It's just, it's just the piece of metal telling me where I'm at right now. Correct it is, I'm showing up. I'm going to reach my goals no matter what the scale says. This is not real weight gain. I just need to continue to

carry on. So this metal that was originally, you've ruined everything. You're a failure. You're never going to reach your goals. You suck. You have now changed to. oh no I'm actually pretty amazing I'm doing the things that I need to do this is just what the scale is showing me today and I absolutely am going to reach my goals and today I'm going to move forward and continue to do all the things that I need to do am I disappointed that the scale isn't showing more absolutely I'm allowed to be disappointed and at the same time proactive about carrying on keep calm carry on right so this is how you change this is how you change your brain but a lot of it is getting to trust. Trust is a big. Trust is a whole other thing. I feel like I've

had the flu for over a week now and ended up in the ER Friday. Suzanne, as I just felt so, so bad, I couldn't stop coughing, following the sickness plan, having a hard time getting fluids in. I'm going to try getting back on track today and see how that goes. Right? Yeah. Like this is, follow that sickness protocol. This is going to happen. You're going to have what setbacks and stuff. Just keep doing. take care of you, take care of you and you're going to get there. One more comment, at a certain age, isn't your body always sore? No. No.

No. No. Now, is there a reason why it's sore? If you are dealing with menopause and you're losing that, you're losing that anti-inflammatory properties of estrogen, that can make you more susceptible to inflammation. but it's not waking up and having your body be sore unless you are working out super active in the garden it's not normal chances are that's just inflammation inflammation inflammation can be caused from foods that we're eating so so you process foods for example high sugar foods high fat foods um cause inflammation

food sensitivities can cause inflammation obviously illnesses sicknesses and what cause inflammation And it's, we, we, a lot of people have a very anti, very inflammatory diet. So chips, for example, very inflammatory. Wine in some cases. Yeah. So what we lose that protective anti-inflammatory properties, but then our choices aren't really helping us. And so this is why one of the things that you can do is just eat good, healthy nutrient rich foods, cut out your processed foods, making sure you're giving your body lots of rest. deficiencies as well. And so inflammation is one of the things that can make actually weight loss harder, which is why we're going to talk about that. So no, no, absolutely not. Absolutely not.

You know, listen, when we when we talk about, like I think a lot about when Tony and I went to that resort in April and it was an adult only resort and everybody was hunched over limping, the guy, the men all had the same, like, that walk, that kind of, you know, that, that kind of like, like, you know, that one limp walk where you can tell they've thrown their back out, where then they told their leg, they have that, that bigger belly, which is long periods of time, high stress, lack of eating usually, and then overeating when you do. Women, you could tell they had some frozen shoulder, postural issues, right? Like, tired.

Women just look really tired. and let's face it, that's a, that's a byproduct of the, listen, I don't want to be a bitch about it and I don't want to be hardcore. I don't think that's how we, shame is not how we motivate, but we do need to take some responsibility for the state of our bodies. And me, I am, listen, I might look great, but I got, I'm letting a lot of stress get to me in a not very healthy way. And so I'm feeling that stress in my body. And that also makes my body feel tired and weak. and hunched over. So it's not all about I just, I'm eating all the wrong foods or I'm not working out. I'm not managing my stress in a way where it's really affecting me and it, I can feel it in my body. And this could be as simple as grief. Grief can have your body feeling super depleted, super stress, super sore, super achy. And so this is where we'd be like, what's, what is going on with me and what do I need, you know? See, I will have all good things and add chips for crunch thinking it's just a little bit,

and I choose this, but don't realize it holds me back, especially struggling with autoimmune inflammation. Yeah, and it's just unfair that we can't have chips because they're so good. It sucks. It really sucks. And the thing about it is, it's so anti-process foods are so readily available, and they are designed to be addictive. And we're stressed, and a lot of us still use food for coping mechanisms, like, you know,

me included. I had a lot of chippies this weekend because I just wanted to lie in bed and eat chippies, you know. So this is why I feel like crap today. Thanks for this. Sheena. It's so good to push back and take accountability with kindness. Yeah, right? Like we want to have really real conversations, but we also want to understand and not adding.

Nobody here needs more on their to do list. Nobody here needs to be berated and scolded and no one here needs a kick in the ass. We all signed up. We want this. Right? It's just there's a lot to unpack. There's a lot of baggage. There's, there's life not making it easy for us. So that's what this is. That's why your job is to keep showing up and be really aware of what's going on, what's popping up in your mind, the choices that you're making. And every day building on that, being like, okay, is this, is this, that vision of me that I know that I want to achieve? Are my choices aligning with that? No. Okay. So, so, so, so. So, what are some choices that, what are some things that I can do that are going to keep me moving forward. You're always going to have stuff that sets you back. The idea is to keep moving forward.

Keep good. And the time goes by so fast. You're going to get there. Thanks for the conversation. I know this is deep for a Monday. I just, you've got to keep going. And it's so much more than eat less exercise, more, count and weigh in measure that that is not it. You can do that. You can lose the weight doing that. That's not it. This is why we're after maintaining weight, really making change here, making change and sometimes we got to go pretty deep with that. Thanks everyone who joined me today. I appreciate you. Hi, Mom. Love you. Have a great rest of your day and I will see you tomorrow. Oh, I think I have Dr. Beverly, David, and Atlanta joining me tomorrow. And then Dr. Lincoln-Trey-Haw on Wednesdays, we're going to have some fun conversations. We're going to get into it.

Well, tomorrow we'll talk about, yeah, we're going to get into it. All right, everyone, thanks. Have a great day and I'll see you then. Bye. I still can't get out of here. Technology.