The Livy Method Podcast - The Scale Went Up After Your Best Day. Here's Why.

Episode Date: June 22, 2026

Summer isn't the enemy of fat loss, it might actually be your secret weapon. In this episode, Gina Livy breaks down why your body is primed to release stored fat when the heat is on, and why the scale going up the day after a new low isn't a setback. Gina also gets into the surprising connection between your home environment and your health habits, what protein and fat actually do to your hunger hormones, and why getting back on track after a vacation, a medical procedure, or a rough week doesn't require starting over... just showing up.This episode aligns with day 64 of our Spring 2026 weight loss program. You can find the full video hosted at: www.facebook.com/groups/livymethodspring2026To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm going to be honest with you, this podcast is unapologetically a hot mess because that is what midlife feels like sometimes. Why, though? And how do we make it better? Do we all just need facelifts and g-lp-1s? I mean, let's talk about it. No bullshit, no wellness wangery here because we're trying to make real change and change is hard. But we're in this together. Welcome to the Living Method podcast.

Hello, it is Monday, the day after Father's Day. I hope that you had a great weekend. it's feeling like summer, well, yesterday was summer solstice, so the last, the longest, not the last day of the year, the longest day of the year, which was nice. It's all downhill from here. It was beautiful. We went out to a lake in Keswick. So when the kids were young, we used to go out there all the time. There's so many beautiful beaches. Keswick, if you don't know, it's about probably two, about an hour, yeah, about two hours for the tip up in Georgine, about two hours. from Toronto. And gosh, the beaches up there are gorgeous. Sometimes you think you're in the Caribbean. But yeah, it was beautiful. The sunset started about nine and it was still light, almost 10. It was crazy. So speaking of the summer, we are introducing our summer club. So basically it's how we're going to

continue to support you throughout the summertime. If you're a part of our membership, it's already included in your membership. So there's nothing you need to do. Our summer club is kind of the place you can go, the support group, community support group. You can use the app. So I'll be checking in. We'll be going live. We'll have some guests. We'll have fun summer content to keep you motivated. If you are planning on working obviously towards your goals for the summer, it's going to be hugely beneficial. If you are just looking to maintain, also hugely beneficial. If you're just trying not to gain your weight back over the summer, also beneficial. Summer's a tricky. We're here, there. We're everywhere. The scale can be maddening because.

with the heat, your body expands like everything else, but you can still lose weight and enjoy the summer at the same time, even if the scale is fluctuating here and there. So it's a great time to focus on fat loss because one of the reasons your body keeps excess fat around is for insulation, and you do not need that in the summertime. And you've been giving the body what it needs and telling the body, hey, you do not need to hold on to this fat that is feeling you need to store. And so then it's about continuing to help the body focus on releasing that. Because there's the fat that you burn, that's one thing, and your body's burning fat. And then there is this fat that your body is storing and you have to help your body release that fat by one creating the environment to do so.

And to help it focus on it, meaning like get all your hormones in line, not balanced, but aligned with where you are at. Because your hormones tell your body what to do with what. And so that's why this program is so much more than what you eat and when. I want to talk about the food for a second because we have a great post today on neurodivergence. people with like ADHD, OCD, autism and whatnot, where all of these things that you have to do can feel like a lot. Even without that, it can feel like a lot. Even if you are just doing some of the things, like I think I've set the bar so high and I constantly say progress over perfection, but people strive for perfection. And it's not about doing all of the things. It's just recognizing

the things that you need to work on and work through at the end of the day. And it's highlighting. tweaks each week are designed for it. So to bring up things, thoughts and feels, to see it from a different perspective, to shake things up physically and mentally, which you need to do that in order to rewire how your body's come to function. So basically why your body's feeling needs to store fat and also your brain and your thoughts around food. Food noise, we've talked a lot about this program, right? Your association with food, how to utilize food and cope and whatnot. So there's a lot more to it. I'm just trying to find my, I'm just trying to find my questions today. Oh, there I am. There I am. Good morning. First thought. Gina, I love your blouse. So pretty. Oh, thank you so much.

Yeah, I've, I've gone into this weird phase where I'm just like, I don't know, plain Jane. I took my eyelashes off. I think I'm going to take my nails off. I just, I'm, you know, got into like plain stuff. I thought you don't going to jazz things up a little bit today. So thank you. This is an oldie buddy good goodie. It's from Zara. I love it. I love a good blouse. I love a good blouse. I'm having a wisdom. Oh, good, Leslie. I was actually just going to respond to your comment. And then I was like, shoot, I got to go on life. So I'm glad that you asked here. So first of all, good luck with the molar extraction today. So I'm having a wisdom molar extracted today, which means liquids for two days and soft foods for falling three to five days for healing. How should I proceed practice sickness protocol

and jump back in week 10 and continue. Yes. When you're following liquids and your soft foods, if you can try to make those as nutrient rich as possible, right? Like if you can do applesauce or like a blended fruit, if you can do the blended vegetables, you know, obviously not baby food. But there are actually, I used to eat a lot of my kids. I'm on baby food. I would sneak a few bites here and there. So try to whatever the foods that you are consuming the soft foods and liquids, try to have them be as nutrient rich as possible. So that's step one, right?

rather than just ice cream and mashed potatoes, try to get more new term rich foods in there. And if you just don't feel like it, that's fine too. Right? It's only a few days. And then, yes, you can just jump in back into where we're at where we are with this week. It's great. A lot more flexibility in the food plan or whatnot.

If you want to, if you're working through the app and you want to like follow the 91 days proper, you can totally go back to where you were, pick up and follow along because then you can just follow the app until you finish out the 91 days. but also if you just want to jump into where you are at right now. So let's say you have the molar extracted today and you can't eat until next week, then just pick up on Monday. And then follow that sickness protocol. So sickness protocols about keeping the foods nice and light.

So yeah, essentially, sickness protocol. Keep the foods nice and light. If you're not hungry, don't force yourself to eat because, you know, if you're taking pain meds and just it's not comfortable and, you know, it's probably maybe messing with your sleep and all of that, then you can keep it super light. And then if you do eat, try to make the food choices nutrient rich as possible. Also, if you are taking like antibiotics, which you probably will be, it might be a great idea to pick up a probiotic.

Those can really mess with your tummy. They can mess with your bowel movements or whatever. Don't freak out if your weight is up. It's just your body reacting to the stress of the extraction. So I hope everything goes well for you. I hope everything goes well for you. Yeah, someone's asking if I'm glitching. Yeah.

Quite often, the live first start takes a couple of months. I don't know about you guys, but I just find a lot of tech lately has been really weird. I don't know what's going on with it. Like we have a couple of backup things here, and I just find, I don't know, all around, something in the air. These glitches in Facebook have definitely taught me patience over the years. You kind of get what you get. Good morning from Tilsenburg.

Are there any squad members listening this morning? Happy Monday. Yeah, you guys still have your squads going strong. I hear so squads is something that we. did a last group where we suggested that people meet up with people, connect online, join their WhatsApp groups to help keep people motivated. Obviously, this is like the main squad, right? Like this is what really our community space. In fact, we're actually changing the name for fall to be our community support group because this is really where we want people to come

and connect with community. But we're also working on some in-person events too. So I have my book with Indigo that I'm doing, LiveLiter. And it's just putting all the lifestyle tips. that we talk about in the program into a book, which is going to be really cool. But not that I need to do it book, but what I said to Indigo is like, I love this idea of doing a book, but I want to do like a tour across Canada where we can bring our community members together. We're also looking for other pop-ups. Like we did the class with Sherry Perez a few weeks ago, that was free. We're probably going to meet up and do some walking, like, groups because that's free. So we're working on some some in-person event, especially for the future, especially starting in the fall,

getting people together, because I think we're ready for that. I think it took us a lot longer after the pandemic than we thought, or maybe I'm just talking about myself, to actually like start getting out there again. And with just so much online, I think we want to connect in real time with real people. So excited that the membership includes the summer program. Thank you. Yeah. So this is how I look at it, right?

Because people wanted to sign up and start following the living method whenever and didn't want to wait for the 91 days. So now people can do that. The other thing is your journey doesn't stop at the 91 days and your journey continues to go, continues to continue. And that's why we created the membership. I was really opposed, honestly, to memberships because I grew up in gyms and worked in sales and it was kind of really icky and yucky where you had to like lock in for a year so you don't have to lock in for a year with the membership. If you want to read more about it, can just go to our website living meth.com and people like paying monthly it's you know especially a buy in sometimes people when they're new a hundred dollars is like I don't know if his diet works so I don't

know if I want to buy into that and then obviously the membership is such a huge massive value like it's crazy um how affordable it is and I always say that affordable because I've been broke super broke and you know when people say that's affordable I'm like yeah I tried to feed your kids for five dollars and it's not really affordable um but But we do, our mantra is still affordable and accessible and doable and sustainable. And so the membership includes everything. So you might know this. You might not know this.

But if you are using the app, you can actually join into the maintenance group as well. So you can flip back and forth from the weight loss program into the maintenance. So if you want to see what's happening over in the maintenance group. So the maintenance group, it's one group. And so like, so if you want to join the support group, you just use the same code that you use to get in here if you're on the membership. and that'll get you into the maintenance. But you can flip back and forth if you're on your app.

We're also adding a menopause guide and our GLP1 guide in there as well. And we might do, we might actually work on a menopause specific program, which would pretty much be the same, but more content added in on the daily in regards to menopause. But all of that same content is in the app right now. So it's in the, it's in the AI. So if you ask any questions about perimenopause, menopause, just use those words or post menopause.

it'll pull up all the content for you in regards to that. I mean, everything is detailed as like what fruits are best to eat when you are in perimenopause, for example. Like there's tons of information. Same thing with GLP ones. GLP ones. That information is going to be this. We're going to have those guides.

And then we're going to keep all of the old information libraries and whatnot. And so you still have access to that and then all of the new content. You know, I'm thinking of doing something. Let me know your thoughts. So you guys know I've been trying to work out and get in better shape. I was a personal trainer for years, most of my life, fitness instructor and whatnot. And I'm thinking of doing like live 20 minutes sessions, workout sessions, not hardcore, not you just need like, you know, bands, body weight.

If you want to get weights, you know, maybe like three pounds, five pounds, like something simple. And I'm thinking of going live, like 20 minutes with Gina doing a workout. Maybe some days will be like super work at outies. Some days not so much because, you know, I'm just going to be in the moment. and show up. We can chat. We can work out. I'm thinking around 7.30 in the morning. I know that's not ideal, especially people in the West Coast. We'll save them. You can watch later. Anyway, I'm thinking about that. Maybe I'm crazy for committing to that, but I feel like, I feel like Monday through

Thursdays. It can be good. Just kind of get up, do something. Anyway, let me know. Hi, Mom. Hello, Mom. It's my third round, and I finally feel like my body gets it. Hi, boo. I'm really seeing and feeling the changes now, down 14 pounds overall, which is huge for me because my body never loses easily. Can I just say to 14 pounds in three rounds, right? Lost in a healthy way. Like fat loss, not just weight loss, plus all the things you worked on to work through, plus probably addressing health issues, hormones, all of that is amazing. Like 10 pounds on the Livy method looks like 20 pounds. Like 10 pounds lost in a healthy way. Looks like 20 pounds lost in a quick fix kind of way. So that's amazing.

The summer program is such a great idea. It gives me a reassurance knowing I'll have support throughout the summer months. Yeah. Some people are like, I'm good. I'm fine. You know, and they're not interested. But the support is there anyway. Just using the app and being able to track content, all of that is well worth it. Well worth it. Even if you don't want to join the Facebook support group, just using the app is definitely worth it. Keep you on track. So a couple of days. Hi, Janice. A couple of days ago, I hit a a new low on the scale and then the next day the scale went up two pounds went from being excited to giving a deep sigh you're still down you're still down you're still down so remember so

one of the things is you want to make sure you're maintaining hydration and i used to talk about water all the time in fact people would get pissed off because our response to everything was drink more water drink more water drink more water and but you really really really want to understand how important it is to be hydrated and you need to be hydrated in order for your body to focus on fat loss. It's part of that natural detox metabolic process, and so you need that water. And you want to make sure you're drinking enough. And the problem is, is that when your weight is finally dropping, you tend not to be thirsty. And so this is where you want to support that body and detox. And so as soon as that scale starts moving, it has a tendency when you see that new low

for your weight to go back up, because if you're not drinking enough water and your body needs more for fat loss, it will retain water. And so that two pounds up is usually just your body retaining water so it can continue that fat loss slash detox process. So really staying on top of the water with that will really help. You always want to assume that your weight is still dropping like three to five days after you see that initial drop. And that's where you want to make sure you're not eating at night and you're getting in your water and you're trying to get the best sleep possible. Not to say Janus that you didn't do that because the scale will fluctuate, but that's why, usually why the scale fluctuate. It could also be heat, right? It could also be heat. It could be

you know a variety of other things that has your weight up but yeah it's it is it is definitely this is why you need to be tracking on a graph and if you're not using our app you want to use the app you want to be able to track on the graph so you can see that kind of like downward trend and then also see if it's normal when you go low to have that pop back up again right and then it'll come back down and then down and then usually go back up before it settles on that new low it's absolutely absolutely maddening absolutely so deep breaths deep breath for sure good morning to Hi, you mentioned a post about navigating the program around allergies. Was there anything, something posted on that? I think we did. Did we do that? Or we just talked to Dr. Paul about that. I can't remember this morning. It's a puzzle brain. I'm that or I'm not going to check right now because I could have written it and then the team not have posted it. But I'm going to get that up for you. If I don't have it, if I do have it, I'll link it for you today. If I don't have it, I will. add it tomorrow. But we did have a conversation right after that with Dr. Paul about it. I don't know

if you had an opportunity to listen to that. I think workout sessions would be terrific. Shows us proper form. Well, that would be my, that would be one of the things I would be as tickler about is proper form. Is proper form. Sorry, I got to go back to the allergies. If you miss that conversation with Dr. Paul, he very much did talk about how that affects your body can cause your weight to be up, all of that because it's high histamine levels and whatnot. So that was a segment definitely worth listening. I think it was the last one. So if you go back into the app and go to the last search Dr. Paul, the last conversation

we had with him. But I will do that post for you. Yeah, right? I'm a big, I'm a big fan of form. Like I was never a person that sat in front of the class. I would always go around. Technique is so important when you work out because it's all about working the right muscles. So you can lift really heavy.

But if you're using improper form, you're kind of just muscling it up, then the muscles aren't working in the way that you want them to work. And so it's less effective in terms of a workout. So whether you go slow or you want to go a little bit faster or you want to lift lighter or the heavier, technique plays a huge role and not enough instructors talk about technique because what they really want you to feel is that you're getting a good workout, not necessarily caring about technique. And technique is really important. Yes, okay, I love that. If you have been a little off due to vacation life, et cetera. Do you embrace the tweaks this week? Yeah. Yeah, always. Remember, remember if you just followed the basic food plan, it's going to help you, right? Like,

you're going to lose weight if you just follow the basic food plan. The tweaks each week are designed to kind of to shake things up a little bit, to see things from a different perspective, which is really great for making change. They're also effective, obviously, the way that they are layered the system. One week leads into the next, leads into the next. There's a rhyme and reason there that really helps. This is why people lose a lot of weight, can lose a lot of weight with the liby method in a way that they're eating, you know, they're eating all this good, nutrient foods because of that method in that system because it's all very systematic. However, whatever is more motivating for you in terms of,

but it's all about the consistency once you get back at it. And even then, you don't have to like fall in line and be perfect one day. It's just like every day, what can you do to get yourself one step closer to your goal? obviously being more consistent than, you know, it's, it's hugely beneficial. But it all, it all adds up. It all adds up. There are things that are going to set you back and then the thing's going to move forward. And so, yeah, so if you've been off on vacation, you can just, you know, come, just start back with this tweet.

That's what this is about. You're going to go in. You're going to go in. You're going to go in. You're going to have some days. You're really productive. Some days you're not really productive. You know, I used to be super hardcore.

and about making sure you're doing all the things. And, you know, because some people really love that. Some people are like, get your shit together. Let's go. Let's get her done. And I absolutely can be like that. And some people love that. But then also I have mad, mad of respect for people are like,

listen, I'm doing the best that I possibly can. And that is worth doing. Sometimes it has to be something's got to give and it's you. And sometimes it's not even about losing weight. It's just about maintaining your weight. right or sometimes it's not gaining weight like if you're going through a very if you've you've done a couple programs with us you maybe you're like oh the last couple programs I I just didn't really do anything because you didn't lose any weight but you also didn't gain weight and you were dealing with grief

right or like some sort of stressful situation or health issue or something like that then and you didn't gain weight when normally you would like that is also really huge we don't talk about that enough, right? It's like sometimes it's not gaining, not gaining weight. So yeah, just pop back in from, you know, wherever you're, if you're off, just pop back in. Pop back in. Love the summer club. This will be my third one. And I love having someone to check in, connect, and be a comment. That's it. And, you know, I'm really, I did a post the other day. I did a post the other day. I'm in at seven. Yeah, I'll do a tape version. If I do those workouts, I'll post in the group. post it in the group. I did a post the other day on, are you okay? Are you really okay? And I think,

you know, we talk a lot about grief and how so many people are dealing with grief. And, you know, grief can be the loss of a loved one, loss of a pets, loss of your job, loss of your looks, loss of what you thought your life is going to be, loss of, like, whatever that is, right? Grief is like, grief is a lot. But there's also a lot that we have going on. And I said to people, how are you doing? How are you doing really? And the shares that were absolutely incredible. I just think they're also really motivating when you see what people are dealing with

while they are continuing to show up. Actually, I might share it in here or do another one. And it just really showed me that we need a place to not just work on ourselves and work on the things that we need to do that are going to help obviously reach your goals because the living method is a great weight loss program. We have an amazing maintenance program. It works so well for that. But I think when it comes to connecting with the community, we need to recognize that so many people are dealing with so much.

And it's having a place to connect and feel supported. This is why I'm going to broaden the conversations. Like, for example, what's going on in your home? So I did a post about cleaning my room because my room is a mess because it was reflective of one. Why is my room a mess? Because I don't have a lot of time to clean it or I don't have the capacity to do so. why? Because I am probably taking on too much. And, you know, I enjoy what I'm doing. So it's, to me, it's not too much because I, I love it. So I've been writing this indigo book. And it's been a lot of

work. Plus, I'm working on this. I'm working on that. Whatever. Plus, I'm dealing with, you guys know, I have a kid with mental health and addiction issues. And that's, you know, although that's really quieted down, I have other kids that are, are dealing with that. Plus, we've had the kid's dad's dead day. We call it dead dad day. Um, their dad's birthday, the day their dad died. Plus it was father's day yesterday. It's just a lot going on. It's a lot going on. Um, and sometimes we can just feel so scattered and all over the place. So my, and my bedroom has been reflective of that. And it's not that I didn't have the time. I just haven't had the capacity. It's the last thing I wanted to do. But it really is where if you can see your room, your bedroom as a reflection of what's

going on in your mind. Maybe it's your car is a reflection of the time that you have that you don't have what's going on your mind. Maybe the capacity that you have or you don't have. We're all grown up. We all know how to keep our house clean and clean things up and organize and all of that. But to me, it was really reflective of where I'm at mentally and what's happening in my mind. And this concept of your home as your wellness partner, right? And a lot of us through mid-life, it's just being chaos and kids or, you know, working 24-7 or jobs. And we're starting to, want to keep our energy directed at ourselves and live this life, create this life that we really know we want to live, not just like how we look and we feel, but our environment,

the people that we hang around, right? Like it's the places we go, all of that. And so your home is your wellness partner, your everyday life, even vacations and travels. Like who, who, with this version of you that you are trying to be, how does that person go away on vacation? How does that person go to the cottage? What do they bring with them? What is that person bring with them? Do they bring their running shoes and go for a walk? Do they bring, you know, healthy snacks with them? Because although yes, it's fun to eat the, you know, schmores and the burgers and the hot dogs and the stuff, like you want to feel better, right? So it's just, it's so much more than that. It's so much more than that. So we're going to start talking. We're going to talk about

a lot of that in the summer club. Just kind of how to enjoy life. Lots of fun tips for keeping you motivated, keeping you going. How can you reach those goals? would love if you do that workout yes yes i'm going to do it thinking at 730 and then i will tape it pouring rain today in niagara what is the weather it's so crazy i put on a raincoat i had not been able to wear in about four years it bit me oh i love that now put your raincoat on go for a walk or did you already do that you came back and you had to wear your raincoat oh brain frog is real during and post menopause it is and we've actually had some great conversations. One, so Dr. Jennifer Zelivitsky is going to come on in the group. She is a medical

doctor. She's also a menopause specialist. She's going to come on. I think she's here next week. We're going to talk about that. We've had some great conversations, for example, with Dr. Beverly David, about because she's a sleep researcher, psychologist, but what happens to your brain, not just in sleep, but menopause. And that's one of the reasons we get foggy brain is because we're not getting the sleep, right? So it's all connected. We've had some great conversations. We've had some great conversations around menopause. We're going to add all of those into the app. So you'll be able to access all of that content and all that information.

I did post it. Okay, I did post. I posted the post on allergies. Okay, speaking of my menopause of brain. I like that you're supporting through the summer. I don't want to make an excuse to get off track. It's also a great way to go back and check all the guest experts. Yeah.

You know, this has been something I've been sitting with is that. Oh, you guys. Oh, with Kim. Kim, yes, we did that allergies. post. So you can, we did the allergies post. Um, so you can search it in the group. I love that. See, I'm usually pretty good at doing these things. And, and please tell us, too, the support group is yours. Please tell us, pop into the group if you're watching this on the app and let us know if there's any topics or things that you want us to talk on. We usually think about what's timely and conversations

we've had and we're going to be building content on that. Not more to do. I was very mindful of creating more to do. The last thing anyone needs is more to do lists, right? Like, I feel like you open up your app, you go on social media and you're, you know, everyone is telling you what to do. You got to do this for your hair and you got to do that for this. And you got to do this and you're that. Um, so definitely we don't want to do more to do things. Just more kind of inspiring things. Ah, but da, do, do. I hear you friend. I hit my lowest low of the program. The next day I was up three pounds. I'm certain there's a mixture of summerness in that heat up sore muscles, lack of sleep. So I, I was just going to say, each session should be different.

Like I created these because seasonally, it's each, like, I created each season. So I picked 12 weeks, 91 days. I gave you an extra week. So it used to be just the 12 weeks with an early prep week. And then I included prep week because people put all this pressure on themselves to start perfectly. And so I added in the extra week, how we got 91 days. But 12 weeks is enough time to make change.

And I like kind of like this putting it in a box. Like there's a start date and then there's an end date. Right. That's why it's important to start, it's important to finish, even if the middle looks messy, because there's got to be a start date to your weight journey. There's got to be an end to your weight loss journey. And then you'll move into your maintenance journey. And then there's got to be an end to that where you just go and live your life. Like that's, that's that. And I also recognize someone might only need one session to lose their weight where someone might need 10, 20 sessions

in order to lose their weight, right? So I thought it was more customizable. And then I created seasons. because there are different, what happens in how your body functions is differently season to season. And let's face it, most people try to lose weight in the fall, in the winter, in the spring, and do that push in the summer. And I mean, a lot of people say fuck it, which is why it's still worth to check in, keep yourself on track in the summertime. But each season, if you think about it, it should be a little different. Like in the fall, it's almost like the new year. We're jacked up.

We're ready for routine. We're ready to get back to focusing on ourselves. We've been here or there and everywhere in the summer. Some people have had kids home. It's been a lot. It's whatever. It's time to focus on you. Let's go.

And then there's the winter, right? We tend to be a little bit more inside. You know, we can set at more time reflecting on ourselves. Maybe we're more resistant to going outside. So that makes it more difficult. And then there's the spring, right? And we're super excited the spring. We get moving then the summer. We start to graduations with kids. And, you know, we start, we have travel plans and stuff we're doing and all of that. And then it just keeps repeating. And what we realize in the maintenance group is that this is a cycle that is also challenging for people. And we know, when they're in maintenance and trying to maintain their weight is adjusting to those seasons and adjusting to the things that pop up in those seasons like memorial days, anniversaries, holidays,

all of those things and all this stuff that happens in length that can be very triggering, right? So the summer session, the spring session should feel different. If you're not here every day checking in every day watching, it's still worth doing. It's still showing up on the times that you are. And even the summertime, right, maybe you're going to be away at the cottage. Okay, so maybe you won't be able to check in for a week. that's fine, but you'll be thinking about when you get back, right? And you'll be thinking about before you leave. And so every session should feel a little different. It shouldn't be exactly the repeat of

what you did before. In fact, you have changed. You are different. Your body's working more and more for you, right? So, so, you know, every session shouldn't feel a little different. Good morning. It was off this week. Hi, Marta. Went to Mississauga to Atlantic City and watched the Brazil game in Philadelphia. Oh my goodness. Of course, I had to eat a Philly, uh, Philly, uh, Philly steak, yes, of course you had to, did my best and had a beautiful time back normal. I mean, right? World Cup. Like, that's like you have to, like, yeah, of course. If you go to Philly, you have a cheese steak. Is that where there? Philly cheese steaks. Love, this is what it is about. This is where what you don't do is come back and starve and deprive yourself and punish yourself

because you did that. It's just to help your body get back. So if your weight is up, for example, from the travel, the chaos, lack of sleep, food, off foods, whenever, your body's in a state of stress. And so what do we do? If your body was feeling you need to store fat, for example, what's going to cause it to feel it really needs to store that fat? It's starving and depriving yourself. But you know, you're just going to be like, hey, body, there's more, there's lots of food here, right? We're going to help you get back on routine. We're going to get back to those bowel movements. We're going to get back to sleep. We're going to get back to feeling your best. And that's what it is. That's what it is. Way more beneficial than the starve deprive yourself mentality, right? So that was huge. I love that. One of the things I started doing at the beginning of this round was to make my bed every day, something I never used to do, but it starts my morning off with the routine. And for some reason, it helps keep me on that routine all productive start to my morning. Absolutely. I did this. So a while back, I did a whole cleanup of my house and my room and I was keeping it all super clean and making my bed. I felt like a rock star. It helped with my evening routine. It helped me get up and work out in the morning. It was just so wonderful. It was great. And then what happened? right life happens stuff happened things happens um wine happens wine happens and then just slowly but surely it just like it piles up again well what happened is it fell back into those old habits of not taking time for myself that's what happened and your weight is very similar right there are times where you're working out you're eating healthy you're feeling good you're maintaining your weight or you're losing weight or

whatever it is and then you fall back into old habits so why did my room get messy again because they felt back into old habits even though i felt like a fucking rock star while I was keeping me. I had a whole routine in the morning that I was doing. It just, it changed my whole life. Changed my whole day. Changed everything. I felt amazing. I was on. It was great. This is the life I want to live. And then life hit me. And then I fell back into old things, not picking that up, leaving that there, walking by this, walking by that, going away, dumping that suitcase. Like, how does it get like this? And you know, I even say to Tony, why am I like this? How does this happen? And he's like, you know,

why it happened, you know? So this is very similar, right? Falling back on those habits. So, so your home environment is, it's huge. I really love your post on the clean home, clean mind. Yes. Yes, exactly. It really helped me. I cleaned my room for the first time in weeks. I ate healthy and followed the plan. That's exactly it. It reminds me of a segment that we did with Lane Crawford. So I don't know if you know Lynn Crawford. She's a chef here in Canada, really well-known chef and she came into the program and she did um she showed us how so she was doing a cooking segment with us and she i saw in her fridge and she had everything labeled and i was like the fuck is going on to your fridge she's like oh yeah so i label stuff so i get groceries i bring home

i prep put it right into the fridge label it dates whatever i'm like oh my god brilliant we did this for months for months we all felt like we were rock stores with this and of course you fall off and every now and then the kids get a label and we put it back on. So we've the bits and pieces, you know, because that way you know exactly when the expiry date is, you know when you need to use something by. Oh my God, it was absolutely brilliant. Brilliant, brilliant, brilliant, brilliant, brilliant. Brilliant. It's kind of cool today. So I put on jeans for the first time. They're a little tighter than I was expecting. Maybe I'm on a plateau, but it feels disappointing because I've really been upping my physical exercise. weights, walking. Oh, hi, John. Don't forget. Um,

I walk in two hours a day, feeling a bit disappointed, but really, it's like I need to remember where I've come from. So my size six genes aren't falling off. I was 18 years ago. I need to put that in perspective. But man, the negative thoughts can dominate. Yeah, it certainly can. Listen, also, there's nothing wrong if your weight has been going up a little bit. It's a good check. You need to be like, okay, let me get back. Could also be the heat, right? Could be the heat. It could be your weight up before you know how you get bloated and whatever right before your weight drops it could be your muscles sore and inflamed you might need to drink more water i know that when i work out i have days after i feel kind of like fatty and just kind of oh how do i feel so good if working out especially if you combine

that in the heat that's a big one as well but yeah i i appreciate you sharing the feels because this is this is exactly what i mean this needs to be a place where you're like oh for fuck sakes right this is how i'm feeling today and i noticed other people have come on and they're like feeling the same. I think community is so important in a sense that you realize that you're not alone with things. Oh, where did my comments go. I always gain a bit when I eat meat. Is it because it takes more time to digest? Yes, especially red meat. It takes a lot longer to work its way through your system. And this is where people did not realize the amount of water your body needs to process and digest foods. So there's you, you use like a 500 milliliters. So that's like a

a water bottle full of water just by breathing, just by breathing. And then you need water for processing and digesting foods, which people don't realize. And so yes, when you're when you're when you're when you're when you're having red meat, it's much harder. Like it it can take hours and hours, five to 12 hours to work its way through your system. So that will have your weight up. It's not a reason to not. It's not a reason to not eat the red meat or meat in general, but that is the effect that they can have. Yeah, obviously you need it. You want it. You want the protein and the red meat.

Lynn is on YouTube. Yeah, search for Tina. Yeah, you can see that segment's on YouTube. I've been making the bed for five years now. It does make a difference when you go back to your room and retire for bed. I'm not hotel fancy, but tidy. That's exactly it. Yes.

Our bodies are ever changing the clothes from years ago may not fit the same. your new body and be proud of your changes. Stephanie with the mic drop, yes. Because that's the thing, too, that's such a good point because your body shifts. Like, this is why, like, I don't mind measurements because I know people want to do one. Like, it's another way to measure your progress. So you want to do measurements. How about it? I, you know, I'm, I'm all there that for that. But I've also seen people's bodies, because as a personal trainer, I've seen people, um, people lose weight and their bodies change, but their measurements not change as much, especially in the, legs, for example. So if your leg was wider this way, but you start working out, you're building

up your hamstring and your quads. So the muscle in the back and the muscle in your front. So it can actually be like thinner this way. So you're like, wow, my legs look so much better. But actually your measurements are more this way because you're building out that muscle. And then that can change the measurements that you are taking or can change how your clothes feel, how your body feels in your clothes as well. That's such a great tip. Yeah, same with pork as well. Okay, this is so great. Oh my goodness. This is so great. I'm excited about this week, a lot more flexibility. So what are the tips that I have for you? Double down on protein for breakfast. That was always the focus. Combine that fruit snack. You can just keep it simple. Fruit, add a protein

and fat to it. Boiled egg, piece of cheese, nuts and seeds, yogurt, cottage cheese. Love that. Watch your dairy. It was interesting when we had a segment with Alyssa. Someone asked, I don't know who it was, but someone asked, was like, oh, why is she using zero fat yogurt to make, oh, I made that bark, by the way, it's so delicious. So she shared a, let's just shared a recipe for this bark. And it was like Greek yogurt, peanut butter. It was delicious. We made it. We're going to make it again. But she, someone said, oh, is she talking about calories? Why is she doing zero percent fat? I asked her afterwards and she says, I did, I use zero percent fat because it's saturated fat. And so, yes, 30% of your diet should be fat.

And you want those omega-3s, which you should be eating a couple times a week. If you're not eating fish like salmon, you've got to be supplementing, honestly just for your brain, especially if you're menopause. The other was your omega-3s and your 6s and your 9s. And saturated fat is like an okay fat that turns into a good fat when you have enough of the omega-3 is a great fat. But you don't want to be getting the cholesterol issues happen when the majority of your fat is coming from saturated fat. meat, dairy, for example. And so Alyssa's like I find a lot of people in trying to bump up their protein are also

increasing their saturated fat. So it's good to use a good quality low fat or no fat yogurt, one that doesn't have stuff added back in it. Right? That's really important because they can add stuff back in it. They can nurse and stuff. Because one of the things that I love about yogurt is the full fat. I do like high fat cottage cheese, high fat yogurt.

But I don't do a lot of other saturated fats. I take my omega-3s. And so you obviously want to be mindful of, like, not having too much saturated fat. So if you're doing yogurt in the morning or cottage cheese in the morning, I probably wouldn't do yogurt in the afternoon, for example. But you have a lot more flexibility in terms of those snacks now. Double down on your portion. So people will find this week that they feel like a little bit more full.

And they say it's because the extra protein and fat, but you're really not bumping up your protein. you're not eating more foods. You're just kind of adding some in for, because you're decreasing your two afternoon snacks down to one. And you're really just adding that protein and fat to your morning snack. But what happens is we tend to drop the ball in the four months for eating questions. And so really make sure when it comes to those portions, you're digging into those portions.

And yeah, protein and fat does feed into your satiety hormone. So it makes you feel more satisfied. So that watch your saturated fat. That's why we're just like, if you have Greek, if you have cottage cheese in the morning, probably skip yogurt in the afternoon, that type of thing. but we've uh we've um will those recipes still work with a higher fat yogurt yeah they still work with a higher higher fat yogurt yeah yeah okay um have a great day everyone i can be back tonight for and ask me anything if you want to kind of hang out with me i'm actually thinking of us of

turning one of the lives to um perhaps into the thursdays and kind of like a way in so we're broadening the topic on all the things that we're talking about here as well because so many things factory in but anyway i digress have a fantastic day everyone and uh we'll check in on you for See you later. Okay, bye. Oh, if you want more information on the summer club, just go to our website, living method.com. Oh, someone was asking too about if they are on a single purchase and they want to join the membership, which will include the summer club and all of the live sessions. People think the membership, you have to pay extra still for everything. You don't. You don't. So it's not like you have the membership and then you still have to purchase the sessions. They're all included.

And I know that's insane. It's insane. But it's true. So if you are on single purchase right now and you're like, but I want to join the membership. You can wait. We'll give you more information on that. We'll make sure you're hooked up and ready to go. Have a great day. Thanks, everyone. Bye.