The Livy Method Podcast - Why Burning Fat and Losing Fat Are Two Completely Different Things

Episode Date: June 4, 2026

Midlife weight loss, fasting, and why fat burning isn't the same as fat loss. Gina Livy breaks it all down. If you've tried intermittent fasting and wondered why it wasn't moving the needle, this episode is for you. From insulin and cortisol to sleep, stress, and why your body holds onto fat after deprivation diets, this is weight loss for women explained the way no one else is explaining it.This episode aligns with day 46 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 JLP ones? I mean, let's talk about it. No bullshit, no wellness wankery 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 and happy Thursday. How are you doing? So today I want to get right into it. fasting, right? I just, you know, over the years I've been asked about fasting so often that I decided to write a post about it. I have another one coming tomorrow for you, but the difference between fat burning and fat loss, which is really interesting. I do I have a copy of Jason's book here? No, I do not. So last group, we had Dr. Jason Fung join us in the group and actually had a conversation. He wrote a new book called The Hunger Code. And I've always been a fan of

Jason's. I've actually met him. He knows the Livy Method. He's the one person that shares the same philosophy as me, except his method for fat loss is fasting, whereas, because he works with people who have obesity as a disease, and they need to lose weight quite quickly because of their health is dependent on it, right? And I'm more into helping people lose weight in a way they can actually maintain and sustain. So that's the difference between kind of what the two of us are doing. I don't want you to have to follow a diet for the rest of your life in order to maintain and sustain your weight, some meaning like keto or fasting or like whatever it is, right? I remember one time I was on a panel and there was this like really super popular keto girl and I said yeah like well keto's great

and all but you have to keep doing it for the rest of your life and she's like well yeah of course and I'm like well that's dumb why I don't want to follow I don't want to follow a diet for the rest of my life um with the living method what you're doing is you're making sustainable lifestyle changes and choices like understanding you need to drink a certain amount of of water to be hydrated. Now, do you have to drink the same amount of water as when you're trying to lose weight? No, but the amount you need to drink is probably more than what you were told you needed to drink. That's six to eight glasses of water right when it comes to optimal health. Do you have to stop eating breads and pastas? No, not at all. Breads and pastaes do not cause you to gain weight.

They just are really beneficial when you minimize them when it comes to losing weight. Do you have and never eat chips again? No. Do you have to ever not have this or that? No. It's about understanding though how your body responds to them and not needing to eat the whole bag of chips and then follow it by a whole tub of ice cream, followed by whatever because you had some chips and it ruined everything. And it's the aftermath and I was talking about this last night. it's the aftermath of choosing to eat the foods that, you know, or not the healthiest foods, that's the issue. That's the issue.

And then you combine that with long periods. You want to know how to gain weight long periods of time without eating high stress, lack of sleep. That's a big one, right? So the Libby method is about understanding it's important to manage your stress because it absolutely impacts your weight. It's important to make sure you're getting the best quality sleep. because you need sleep to live.

It's important to try to eat healthy nutrient-rich foods. You can eat a lot more healthy nutrient-rich foods volume-wise than you can, you know, not so healthy. And then there's ultra-process foods that just cause inflammation and whatever in the body. So I have been maintaining my weight for over 30 years. I eat chips. I eat brownies. I have a burger and fries every now and then.

I eat pasta. I just, if my family is eating pasta, I will also have like a side salad and probably make some veggies to go along with it because I just don't want to sit there and need a big plate of pasta, right? So it's not hard to maintain and sustain your weight when you've lost it in the healthy way. The reason why it's hard to maintain and sustain your weight when you lose it through a deprivation diet is that you are forcing your body to burn fat. So your body, your body is burning fat every day. That's something people don't realize. I think you just burn fat when you starve yourself. You just burn fat when you exercise, right? That's why everyone's into like that zone to burn like, you know, burning fat because you actually burn more fat walking than you do running

because when you're running your body will use glycogen for energy. So you, you burn anywhere from 40 to 70 percent of fat just by like your daily functioning. Right. So your body uses glycogen and it also uses fat as well. But when you force your body to burn fat by restricting its nutrients and giving it no choice but to dip into your energy reserves, and you do that repeatedly, it reinforces the need to store more fat because your body uses fat and factors it into its daily functioning. And so if you repeatedly, I don't know what is going on with my voice right now, if you repeatedly force your body to burn it, it repeatedly stores it. it and more because your body's really smart. It's trying to keep you alive, right? So that's why when

you do a deprivation diet, you go back to regular eating, your body's like, holy shit, we just starve to death. So let's store all this fat back. Plus, after people diet, they tend to go back into old habits, right, in old ways. So I'm not opposed to fasting. Bring it back to fasting. I'm not opposed to fasting. In my experience, the people take fasting to extremes. Your body burns most fat just naturally without exercise while you are sleeping while you are sleeping and so that's why it's really key to not eat after dinner and allow your body to go through that natural like detox process while you are sleeping what the body does when you sleep because that is when your body is just naturally primarily burning fat rather than carbohydrates so your body burns fat especially after

after long periods of time after eating carbohydrates, which the longest period of time is sleep. And people try to extend that by fasting. So fasting was never a weight loss thing. It was never a weight loss thing. When you fast, there's this thing called autophagy, which can help like cellular repair. Basically, your body kind of, for lack of a scientific term, kills off old cells. And it does like the self-cleaning thing. Right? Your body has a few self-cleaning things that it does, including your migrating motor complex is one of them. And so, so fasting can be really beneficial for a variety of reasons. It is not the best weight loss tool in my opinion. I don't look at not eating after dinner and then, you know, as fasting. I never have because just, I look at your

hormones and when it gets dark outside, your body produces like this hormone or your body secrete, I don't know the word, produce, it secreets, utilizes melatonin to send a message to your body that, hey, it's time to wind down and get ready for sleep. And then your body goes through this whole wind down process to prepare you for sleep. And so if you eat after that, what you are doing is sending a message by eating, because when you eat, your body utilizes your hunger hormones and your, like your leptin when you're full and your insulin when it comes to figure out where to put the glycogen from your

foods. And so that sends a message that, oh, no, no, we're not sleeping. We're actually waking up because why the fuck are you eating? Right. Your body's getting ready for a wind down process, get you ready for sleep, and we decide we're going to come along and we're going to eat. And so the message that is sent to your body is, oh, we are eating because we plan on utilizing this glycogen energy from our food afterwards. So that kind of reawakens. your whole body, and that's why it messes with your sleep. And then digestion is one of the hardest things that your body does. And so you don't get a good night's sleep after you, after you eat in the after dinner. So I never looked at that as fasting. I've been doing this for 30

years. No one asked me about fasting for 20 of it. Right. Like nobody asked me about fasting for 20 of it. They started asking me about fasting when when they started making fasting more mainstream as an actual weight loss method, right? So can you fast on the living method? Yes. My suggestion is eat dinner as early as possible. Don't eat after dinner. Right? If you eat, if you eat dinner at five and then you eat breakfast at nine, right? Like that's like a 15 hour window of not eating. Or if you want to, if you want to eat dinner at seven and then, you know, breakfast at whenever. So depending, if you want to also have a longer fasting window, and just choose not to have breakfast. This is why you've always been able to also not have breakfast in the morning because you don't need breakfast. You're not eating to give yourself energy.

You're eating to replenish your energy. When you wake up in the morning, you're already full of energy. So if you're not hungry, you don't feel like eating breakfast. You can choose not to have breakfast. But also why you want to have that morning snack that replenishes your glycogen stores quite quickly. And that's why that's in there. The issue with fasting when people try to do is they think that longer is better.

take things to extremes. They don't eat until two o'clock in the afternoon. It pushes everything back towards the evening, which messes with your sleep. And then when you're not eating, people tend to, and they've studied this and they know this. They tend to overeat when they do eat. And what they end up eating is crap, because they just look at the eating window. As long as I eat everything within this window, I'm fine. And so this is why also, you know, fasting can lead to deficiencies and and all sorts of things. So, yeah. So I think you should watch that conversation with Dr. Jason Fung. It's a really, it's really interesting. He talks about, and which is what we do here, it's about giving your body what it needs, like what living methods, but giving your body what it

needs. So it feels like it can let go of this stored fat that it no longer needs. That's what we're trying to do here. But Jason's book talks about different types of hunger, right? And he also talks about the difference with chain because he also believes calories in versus out is crap calories are crap it's just not a great way to lose weight because there is eat less calories and exercise more right so your input is less and your output is more although we know exercise is really not not great for that in terms of burning calories because you have to exercise so much just to burn any type of calorie but whatever um that's it right you you eat less and you exercise exercise more and then you force your body to dip in and utilize fat reserves more than it does

on a regular basis. What we are after and what we understand here is that yes, calories are important, but more so where those calories are coming from, right? And I've been saying this, 200 calories of a cookie is different than 200 calories of protein. Right. And then there is the choice that you make and then what your body chooses to do with that cookie. So it comes down to hormones, right? It also comes down to digestion. Their hormones are dictating where that fat is being stored. And then your digestion is dictating the nutrients that you are getting from the foods through your digestive system. And you can eat healthy foods. Doesn't mean your body is digesting them in the most effective way, hence your microbiome and whatnot. Right. So it's just, it's a lot more. So what you're

doing here, all of these things, this is why I'm saying people get fixated on the food part when they're not trying to get better sleep, fixated on the food part when they're not managing stress. One of the things that your body has a hard time doing is burning fat naturally when your cortisol levels are high. Right? So helping your body to calm down from cortisol levels can be effective when it comes to helping your body focus on fat loss. So that's why all the things that you are doing add up and make a big difference. It's not always about the food. And that is also why having the chips, having the thing, having whatever, is not really detrimental to your weight journey. Those indulgences that you're having here and there make you feel leh, because if they're

ultra-processed foods, they do that, they cause inflammation. It can cause the scale to fluctuate if your body is inflamed and retaining water. But it's more of the things that you're doing proactively that are way more important than having this or having that every now and now. I let's see where you're at with um I tried fasting was one of those undisciplined people that gorge during my eating window I love that you're honest I love that you're honest about this I love that you're honest about this Bobby this is what people do this is what most people do right because your hunger hormones get out of whack you're actually like you feel like you're really hungry no one actually is starving because your body if you have weight to lose you're not actually

starving. You're not actually even really hungry. Like that's the thing because you have this excess energy. So your body uses fat and uses glycogen. Glycogen comes from you eat an apple. Your body breaks it down into glycogen and it stores it. It stores it in your liver, in your muscle and in your fat. Right? And that's why you want to maintain muscle mass because the less muscle mass you have, the more that fat goes into your fat. But think about it. If you're here and you're trying to lose weight, you are actually never really actually hungry because at any given time, your body is utilizing your fat reserves. The hunger signals and cues come in when your glycogen levels are low, and that's where your body is like, hey, our glycogen levels are getting low, which is also a fuel source, especially when you are like running or being active and like that quick energy,

your body loves that. So it uses a variety of fat and glycogen for energy. So when your glycogen levels are low, that's where your body's like, hey, we might want to think about getting something to eat here to replenish our glycogen stores. But even then that's not an emergency because your body knows that it's going to take you time to find the food, make the food, eat the food, and for your body to process and digest the food. So that's just your body communicating with you. That's why you're never starving ever if you're carrying excess fat and you're never starving on the liby method no matter how much little you eat because you are eating so often, right? And so the best way to get your body to burn more fat naturally is by keeping your insulin levels lower and not eating more than

what you need. And that's why it's really in tune to get in tune to your body's needs. And with downsizing, for example, you have been eating enough to satisfaction to feed this size body, right? We want to lower that amount to adjust to the size, next size body you want to be, which means lower insulin, which means higher fat burning and utilizing your fat reserves, right? I've done 10 minute walking video after dinner. I notice that I feel different, feel lighter, definitely part of my routine. Oh my gosh. Yeah. Michelle. So going for a walk after your largest meals can be some of the best, like, it can be the best thing that you can do for your insulin levels. Low as your, lowers your, lower your insulin almost

immediately. It's so great for processing and digesting your foods. I would say not eating after dinner and going for walks after your larger meals, like game changers. And then third, I would say drinking, drinking enough water. Absolutely game changers. Absolutely game changers. Today, hit 10 pounds down. I honestly thought because I wasn't feeling good and my energy level was low. Right. So that might be how you feel when the scale is moving for you. So that's like, like, what does weight loss look like and feel like to you? So you might pick up on that when the scale is dropping because what fills your fat cells can be toxins are stored in fat. And when your body is releasing that fat through that natural, again, difference between fat burning and fat loss.

fat loss is that this is the way your body metabolically releases fat when you pee, when you poo, when you breathe in, when you sweat, and that fat is like a storage for toxins in your body. This is where your body stores toxins. In all animals, this is why, like, for example, when you are nursing mom, they are telling you not to lose weight too quickly because when you are nursing and utilizing your fat reserves for that, those toxins can get transferred into babies. That's one of the reasons for that. So interesting, right? Well, congratulations for you on the 10 pounds. Hi, Suzanne. It seems as if my energy is definitely in the negative, very low energy when walking or doing any kind of household chores. Muscles do not cooperate, extremely fatigue all the time.

I was in bed last night just after 8 p.m. deep sleep for two hours and then restless for the rest of the night. I did get up a few times, but this didn't help. It will be a quiet day for me. Have a good day, everyone. Yeah, kind of recognize. recognizing where you were at. There's research. I spoke to my doctor last night because I'm feeling the same. I never experienced this before. She didn't see a significant change or concern with my iron, but it is going to put me on an iron pill for a few months to see if this helps. Maybe discuss with your doctor if you just had your blood work done. You know what's interesting? I'm feeling the same. I went to my doctor and I was like, yeah, I just feel like I'm like, and I know Suzanne,

you've had health issues. You mean going through some stuff for you there. And your body does sort of But just remember that like the days are much longer than they were like a month ago. Right. So your body is is getting used to that. You're also your energy output can be a little bit more. So maybe you had a great day where you used a little bit more energy. I mean, always listen to your instinct and sort of what's going on. And I actually just went to my doctor and got blood work done on Friday because I was feeling

pretty good. I was feeling pretty good after postmenopause. I hit postmenopause in February. and I was feeling pretty good. And then all of a sudden, I just kind of hit a wall. And I was like so tired. Like just, I would wake up and I would be kind of okay. And then I would just be exhausted throughout the day.

So I got my blood work done. She said, interestingly enough, because I have been low iron for most of my life. She's like, after postmenopods, you know, women don't necessarily experience low iron as much, but we'll test it for you anyway. We're also going to test thyroid, going to test my blood sugars, going to test all of that. And then, you know, she was asking about the stress in my. life, obviously there was a lot. And she's just like, you know, this time of here and stress, like I see a lot of people are really struggling with her energy. You know, get outside, get some

vitamin D, you know, like take lots of rest, do what you need to do, really spend time nurturing yourself and whatever. But I know you know that because you do that here. So I was like, okay, yeah, that makes sense. So then I started just kind of like calming down a little bit, drink some water, the stressful time, the anniversary of my kid's dad passed. So that feels a bit better. My oldest kid seems to be okay, so that situation's a bit better. Things may be settled with work and things I'm doing, so that's a bit better, right? So, but I just want to say you, I was reading an article today about someone had gone to their doctor and they missed, they didn't order some test or something and they were basically insisting that there was something going on with them.

And that's why you want to make sure if you feel like it's something, this is about getting to know yourself so well that if you feel like something is off, you absolutely should go to the doctor and insist on getting them. Like at least here, I know, listen, I know we have people from all over the world and healthcare varies, but at minimum, get your blood work done and be an advocate for yourself. Go to your doctor. Insist that you know what's going on, right? Exhausted after a postmenopause, right? I was feeling really good. And then I'm not sure what happened. I bought a membership this week, but I'm in the program. Should I wait until the end of the program?

So it just continues. Yeah, you can do that. Just reach out to, just reach out to customer service. They'll help you out there. Yeah, well, our customer service is really great. So don't worry about that. The best way to do that is go through our website and there's a contact forum or just messages, hello at liby method.com.

And our customer service people are happy to help that out. Good morning. Allerties are killing me. Me too. You could, so this is why I look like this today. You might notice I look different because normally I get eyelash extensions and I took them out. I took them off because I'm, I was wearing some yesterday like fake eyelashes. I found these really good ones, by the way.

They're easy to put on. But anyway, I digress. I go and get my eyelash extensions done every couple weeks. And with my allergies being so bad, my eyes are watering, they're itching, they're whatever. So I'm like, fuck it. I don't care. if I look like a blind mouse. I am, you can't do it.

I can't do it. But that's also what. Hystamine levels are high, which can also affect your body's ability to focus on fat loss as well. I can't sleep. Food's not appealing. I have no energy. What the fuck is going on this year?

Worse than ever. Same. And I never really had allergies up until a couple years ago. And this year has been really bad. Really bad. So I don't know what's going on there with that. So drink lots of water. take your allergy meds if you can why can't we eat our protein in the morning why can't why can't we

eat our protein in the morning when we go over the eating window but we can have our fruit why can't why can't we eat our protein in the morning when we go over the eating window but we can have our fruit so what do you mean are you talking about if you choose not to have breakfast in the morning or breakfast is two and a half hours within waking. So ideally breakfast is had two and a half hours within waking, right? And that's where you ideally for breakfast want to go more higher protein, focus on protein in the morning. Protein kind of gets your body, like eating breakfast gets your body working harder from the get-go. You don't need glycogen and you don't need carbohydrates for your breakfast. So that is where you're going to want to,

have a protein and some carbohydrates for your breakfast. Longer fasting window means your body has gone a longer period of time without eating. And in order for your body to utilize fat naturally and release fats, you need to make sure you have enough carbohydrates also in your system. If you don't have enough carbohydrates or glycogen in your system, your body will not feel comfortable releasing fat. We're not in the moment trying to burn fat, but that's not what we're doing. doing. We're trying to make the body feel like it's getting what it needs so it doesn't need this extra energy reserve, right? It gets to a point where yes, your body needs fat, but also carrying too much fat causes inflammation, right? So if you go a longer fasting window

and you don't, same thing, whether you go high protein for breakfast is, I love this question, by the way, high protein for breakfast is more, is way more beneficial for you than eating a high carbohydrate breakfast. So if you're going to have breakfast, it's ideal to have protein, right? This is why you can also add carbs in there. You can have some berries in there or oatmeal or whatever as well, but going higher protein is more beneficial. Also, you need to get your protein in and it's hard to get enough protein in throughout

the day if you're not also adding it in at breakfast, right? Because you don't want to overeat lunch or dinner to try to get more protein in. So you're either going high protein for breakfast or you're choosing not to have breakfast at all. and then by the time 10, 11 rolls around, your glycogen levels are pretty low. In order for your body to feel like it's able to release fat, it needs to have the appropriate amount of glycogen as well. So if your glycogen levels are too low, your body will burn fat, it will not release fat. So we're going after your body releasing fat, not just burning fat as fuel in the moment. Burning fat doesn't really lead necessarily to like fat loss. They are two totally

different things, two totally different things. So we don't want to, we don't want to have the body continually dip into our energy reserve because part of what it does is also utilize your, your glycogen on top of that. So that's why we want to have the fruit mid-morning to replenish your glycogen stores. That's the whole point of that. Now, If you add a protein and fat to that, that's fine too. We have a tweet coming down the pipeline where we are trying to bump up our protein and fat and minimize along with that any heavier carbs, which is a great tweak in which you can switch up your morning snack and go something that's a little higher in protein.

But we're still on that routine right now. So that's why we do that. It wouldn't be the end of the world. Ideally, when you eat carbohydrates, you do want to pair them with a protein and fat. Like ideally, like if you are just, if you are just, if you are just, let's say, so you know how if you're returning member, we have our personalizing the plan. Personalize the plan is how you're going to live your life without following a diet. And personalizing the plan means checking in at every single meal and snack time and assessing

if you're hungry and need to eat, then what is the best thing for you to eat? Because you're going to be in tune with when to eat, what to eat and how much to eat, that's what we're teaching you, right? Or if you should eat, because if you don't eat, you're going to go longer periods of time. When you're in that mode of just maintaining and sustaining your weight, unless you're doing like a round of the maintenance program. You just leave it. Let's say you've lost your weight.

It's a year later. You are, you know, that's what you're doing. You're just self-aware of when I'm hungry. What's the best thing for me to eat? Being in tune to your portions. You know when you've had enough. Like that's just how you're living your life. That's the goal.

That's the goal in which if you do have a carbohydrate, it is great to add a protein and fat with it. So let's say you eat an apple. You get a certain amount of energy from it. You eat half that apple. you throw some nuts and seeds there, you get the apple, which digest quite quickly in a half an hour, then you also get this longer sustaining energy from the nuts and seeds, which take about 90 minutes to break down and digest. So that's kind of old school food combining in a sense, because a fruit

takes about a half an hour to break down your system. That's why I eat fruit in the morning, really quick energy to give your body to top up your glycogen stores. So your body's like, great, got everything I need, let's go. Whereas nuts and seeds take 90 minutes, right? they feed into your satiety hormones make you feel more satisfied than an apple will, but also give you longer energy. So that's the combination. The food plan is a combination of kind of food science in a sense of how long certain foods break down in your system. And then kind of when you are adding them in according to what the body needs. You guys are talking about butter tarts. I love butter tarts too. Also feeling tired lately and my eyes are irritated from allergy.

with the sun rising early, my dog has me up early. So I'm like, yeah, same. Same. 5.30 this morning, right? Up, up, up for a swim. My dog almost got sprayed by a skunk. I heard like this rustling in the leaves. I'm like, what the fuck is that?

And my dog is like right by my fence. And then I see the black and I'm like, get in the house. Get in the house. So in the skunks, I was like, God, the skunks are out late. But then I realized I was out early. I was out early. Yeah. So we're up a lot earlier.

allergies could also, Suzanne, back to you, right? Allergies could just have you zonked and feeling tired too. Like it's high histamine levels can really affect our bodies when our bodies are reacting. Internally, what's happening is our bodies are reacting to allergies, right? So you know what? I'm going to write a post about allergies and weight loss. I have an easy day today. So I'm going to do that.

Allergies and weight loss or how it affects your body while you're trying to lose weight. I'm going to do that. I'm going to do that. I see my endocrinologist next week. I have graves and Hashimoto's. It's the first time I'm excited to get on a scale. I'm excited for you. Yeah.

You know what? Like thyroid issues are tough enough and you add like Hashimoto's and graves to that, right? Like that's a lot. This is why this is exactly the program you need to be following. And this is a perfect example of give the body what it needs to address your, to address your, your, what it needs, your health, health issues, right? You have to be healthy in order to lose weight. And that's why this program works so well with that. You, you, you should also follow, um, there's a great, there's a great girl at there, uh, Carrie Vitt. God, I can't remember her.

Let me see if I can find, uh, Carrie Vitt is her name. She, I don't know if you're on social, me. I know you're on Facebook, uh, social media, uh, social media, Carrie V-V-I-T. What is Carrie bit. Did she change her? Mary a bit. Anyway, she, she does a lot of recipes. I got to remember.

Let me Google her. She does a lot of recipes for thyroid issues, but she talks a lot about Hashimoto's deliciously organic. Yeah, deliciously organic, grain feats, Hashimoto's, all of that. So what, you know what? I'm choosing foods that are more beneficial for thyroid issues, Hashimoto's and whatnot,

wouldn't make much of a difference if you were just like trying to eat that way. But when you are also working on give the body what it needs, helping the body heal repair all of that, and then you skew your foods to be more beneficial, it can actually make a big difference. The same thing with anti-inflammatory foods, right? Like if you were just a regular person out there and just not following or trying to be healthy and you just added in some, are trying to lose weight in such a structured healthy way.

Like we are like intensively being mindful and trying to do things that help us get healthier and lose weight, right? If you were to just have an anti-inflammatory food like blueberries, for example, every now and then, it's probably not going to have the biggest impact on your life. but if you are adding an anti-inflammatory foods along with, you know, all the things that you're doing here, I can actually make an impact. So I would follow her. She's really great. She's really great. Had to drive to Ottawa and back yesterday about 10 hours in the car. Did well following the plan, packed my snacks and bought a case of water. Nice. Lunch ended up having a burger first time having bread and severed munch and dang it. It was good, right? There's nothing like a good burger. But it's got to be like it's got to be the bun. It's got to be the flavor on the inside when it when it's not a good burger you're just like uh but yeah when it's a good burger my goodness overall really proud of myself even got a 30 minute resistance training and 4k walk in up a pound today but i'm not fretting well your up a pound could be from your resistance training that's what

i'm saying like you eating this burger even if you had fries with it it's not going to stop your body from focusing on fat loss if that's you know what it's been doing the last couple days right and so the resistance i my bet is your weight is up from resistance training That's what I'm going to guess. It could be if you drank your water and you're on track with your snacks, your body's just, you know, ready to focus on fat loss and your scale is up because your body's retaining water because of that. And next thing and over the next couple of days, your scale will drop. Or if your weight is up, chances are it's probably from working up. That's great.

This is what it's about. It's about just trying to make an effort. It's making an effort to make healthy choices for you, which ultimately lead to fat loss. That's what that's about, you know. And that's how it is to live your life. Yes, okay, if I'm overdoing the chips, I didn't have any chips last night. I didn't even want them because I had them for four nights in a row. And I guess I'm all chipped out, right?

Like, I just don't even desire to have another chip. My mind isn't like, fuck it. I ruined everything. It's just like, okay, that was fun. You know, I'm not into that anymore. So it's kind of just to know, like, especially if you're like, I know we had Sandra on and when she talked about food, like food addiction and indulging and whatever. Like you, it's just being self-aware so you can see what you are doing and why.

And be like, how's that working for you, Gina? You know, how are those chips working for you? Okay, I'm, I used it for coping mess mechanisms. I was stressed. I got a lot going on. And now I'm just like, that's not working for me anymore. Right now I'm swimming, drinking my water. That's eating how, like eating more healthy, not eating chips at night.

Like, that's what, that's the ebb and flow of life. That's it, right? So you're going to, you could go. way out for a weekend, go into a cottage for the weekend, you want to eat all the things, go ahead. When you come back, be like, let me help my body recover from this weekend by getting back to eating healthy choices, which ultimately, again, leads to you losing your weight, right? That's what that's about.

That's what it's about. Yeah, just save Carrie Fitzpade. Yes, she's so great. It's also very hot out. Yes, very hot. Your weight will be up because of the heat. Summer's a great time to focus on fat loss, but your weight will be up because of the heats, it's not actual real weight gain. Keep that in mind, right? So one of the things you can do

is make sure you're drinking lots of water. Also add some trace minerals to it or salt your water. That can make a big difference. That can make a big difference. What else we got going on? When is it too late to have a nut snack? Sometimes I eat veg snack around four to five and then before I know it, it's close to six and dinner is ready within the hour. I think you can like you can even have them right before your dinner. What they're going to do is give you a bit more sustaining energy and because they take about 90 minutes to break down. So what I would do is just if you're just trying to get that nuts snack in, just have a hand. Let's just have a couple nuts and seeds like four or six like almonds or something like that. Chew them in there. You're signaling, hey, body giving you food,

right? It's that it gives you that more sustaining energy is going to make you feel more satisfied by the time dinner rolls around. So yeah, you're your, you're breaking between meals and snacks. Ideally, no longer than three and a half hours. As we go, that we kind of push that to four and a half five. Ideally, no longer than three and a half hours. If you go four, it's not the end of the world. You just don't want to make a habit of that every day. And then no earlier than half hour between like doubling up like a veg and nut snack. Wait about a half hour. So try to wait at least a half hour in between meals and snacks. If you have a half hour before dinner, then you can add your snacks in now. Thanks for joining me today. I don't know what's going on with my voice. I'm going to go, I was going to say drink some tea, but I'm going to finish my coffee.

I hope you have a great day. Tomorrow I'm going to, I'm working on that post, the difference between fat burning and, um, and fat, your body releasing fat, which I think is a great addition. So if you have time to watch that, uh, Dr. Jason Funk interview, I highly suggest you do at some point. It'll just, it'll just make you understand like, oh, okay, yeah, shit, everything Gina says makes sense. And not because I said it, because it's science. And it's the science no one's talking about because it's so hard to explain. That's not a quick sell for people. people. People are trying to sell you stuff fast out there. They got three seconds to get your attention and sell you something. They don't have time to have the robust conversations necessary

to explain how healthy fat loss works, right? That's the difference. So it's a great conversation with Jason. Two books again that I love. Atomic Habits by James Clear is a great book. And The Hunger Code by Dr. Jason Fogg. Great compliments, both of those to the program. have a fantastic day everyone and i will see you later will be back uh tomorrow checking in throughout the weekend uh have a great day and i'll see them