In this special edition of Maintenance and Mindfulness Live Gina Livy talks with Naturopathic Doctor Paul Hrkal about aging and happiness. This is the live recording from February 23, 2024.

You can find the full video hosted at https://www.facebook.com/groups/ginalivymaintenanceandmindfulness

Topics covered:

• From Surviving to Thriving: Making the shift happen in Maintenance and Beyond.
• Creating a roadmap for being as healthy as possible as we age.
• It's a different conversation when we consider reactive versus proactive medicine.
• The goal is getting to optimal health, not just managing disease.
• Envisioning a healthy future: what is the quality of your life in 1 year? 5-years? 10-years?
• Dr. Paul talks about creating a personal plan that challenges both brain and body.
• Checking in with your expectations of aging: what are your limiting factors and limiting beliefs?
• Getting perspective and adjusting our expectations as we age.
• Optimizing ourselves where our physical and mental capacities align.
• Are we copping out on ourselves? We might want to reflect on this and change our mindset to age optimally.
• How bad do you want it?
• Getting honest about happiness: many of us look to external attributions rather than those found within.
• Dr. Paul shares the three ingredients to happiness: enjoyment, satisfaction, and meaning.
• A key component of optimal aging and health is the kind of happiness that keeps us steady through tough times.
• Assessing quality of life versus just getting old.
• Our habits matter: Good healthy habits are key to being happy.
• Putting our lives in order: make healthy, happy habits a priority.
• Sure there are supplements to take but our mindset, functionality, and happiness will add years to our life.
• Creating a reflective space: bring mindfulness to this topic and journal about your vision to age optimally.

www.paulhrkalnd.com

@drpaulhrkl

To learn more about The Livy Method, visit www.ginalivy.com.

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Gina Livy's Facebook Lives from The Livy Method Winter 2024 Support Group hosted on Facebook. This is a recording of the Day 47, 9 AM live. You can find the full video hosted at:

https://www.facebook.com/groups/livymethodwinter2024

Topics covered:

• We're happy you're here! Wherever you are at on the Program, ask all the questions as you move forward!
• Weight loss is based on momentum.
• What to do when you have reached your goal weight.
• Should I be worried if my weight has been slow to lose?
• The small things you do really add up!
• The backend of the program is a great time to dig deep. There is a lot of time left to lose the weight!
• Old habits die hard which is why it's important to be proud of yourself and celebrate all of the small changes.
• Movement matters! Getting your steps in daily can help you feel great.
• Check out our Expert discussions! Our guests are amazing and the conversations will help you level up!
• Finding the glimmers of joy in the small things that matter.
• These small moments will save you.
• It doesn’t have to be messy! There is a start and an end, and you get to decide how you frame the middle.
• Leaning into and noticing our difficult patterns can reveal how we sometimes make things harder for ourselves.
• The Queen of Making Things Hard.
• Doing the imperfect, perfectly!
• Will I lose the weight even with all my health issues?
• When you have hope, you can see where you are going.
• You showed up today and we are sending big love out to anyone struggling with life!
• There is never a silly question! We are here to support so please ask all of the questions you need to!
• It's hard to break old coping mechanisms.
• Going beyond the A-Ha moment.
• Hydration levels will fluctuate for many reasons. Here's when trace minerals may help.
• Don't get stuck on what worked in the past; bring Fresh Eyes to your current situation.
• If you are having a hard time getting the scale to move, dig deep into the upcoming tweaks!
• It's so much more than what you eat and when. Gina shares some final thoughts for the weekend ahead.

To learn more about the Livy Method, visit www.ginalivy.com.

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Gina chats with best-selling author and learning expert Dr. Deena Kara Shaffer about working through the messy middle of The Program.

You can find the full video hosted at:

https://www.facebook.com/groups/livymethodwinter2024

Topics covered:

• Let's talk about normalizing the Messy Middle with Dr Deena Kara Shaffer.
• Challenge by choice: messing up on purpose to recalibrate yourself.
• Why is the messy middle so uncomfortable? Steps we can take define it, honour our language, and resource ourselves.
• Let's get real and curious about the struggle bus.
• How an approach of curiosity, not fear, about the struggle bus can transform our relationship with ourselves.
• You are not the problem and it isn't your fault!
• Goalsetting methods: there is more than one way to go about setting goals that will get you to where you are going.
• Experimenting and investigating to discover what works for you.
• When the struggles come, it's time to grow!
• How we can turn everything into a problem to solve and when that leads to cycles of coping.
• It's okay if things feel different from what you expected. How preparation plays a role in managing expectations.
• Quit or grit? How do I do tenacity when life is hard?
• Are we putting a lot of pressure on ourselves to calm down when we are angry?
• Being exactly as you are, including the big feels, is an invitation to get curious.
• When we are outcome-oriented, we often miss out on life on the way to our destination.
• Glimmers versus Gold.
• Celebrating together: check out the Midway Motivation post in the Facebook Support Group.
• Where does motivation come from?
• You may need to change what success means for you.
• The gift of the Messy Middle and why it's important to look at how far you've come already.
• Now what? Is there an end to the Messy Middle?
• When it gets harder than you can bear, what's in your toolbox?
• The Program is 91 days. There is a clear start and finish. You will reach your goal!
• It can't be comfortable when you are making change. By definition, change is uncomfortable!
• Where to find Dr. Deena Shaffer, sign up for her newsletter, and purchase her book "Feel Good Learning"

awakenedlearning.ca

@awakenedlearning

To learn more about the Livy Method, visit www.ginalivy.com.

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Gina Livy's Facebook Live from the Maintenance & Mindfulness group hosted on Facebook. This is the live recording of Weigh In Wednesday from February 21, 2024.

You can find the full video hosted at:

https://www.facebook.com/groups/ginalivymaintenanceandmindfulness

Topics covered:

• Introducing Frankie Kelly.
• There's a lot more to the Livy Method beyond weight loss.
• The Imposter Syndrome and the person you are supposed to be.
• Getting to a calm place when you don't feel comfortable with fluctuations.
• Recognizing when there is more work to be done on the mental component of the journey.
• When the brain hasn't caught up to the body and loving where you are at anyway.
• This is the way I live my life now.
• Testing the waters is about getting to know the new you.
• Using mindfulness to understand where we at and what to be mindful of.
• It's about being real on the good days and the bad days!
• The diet world is marketing that it will be "so easy" when that is not the case!
• You have permission to be imperfect!
• Just like me: sharing with the community even when you don't want to.
• Building the house analogy and continuing to evolve over time.
• It's okay to be a Gina-Pusher!
• How to honour who you are and be okay with the struggles, too.
• Frankie shares: what else can I do to evolve and not be on autopilot?
• Frankie's evolution and the journey in the Maintenance and Mindfulness group.
• Member feedback helps us continue to evolve the group.
• Using the scale as a tool and understanding the range of weight we work well within.
• Let's continue the discussion! Keep on sharing your thoughts, questions, and support in the group!
• Coming up on Friday: Dr. Paul is here to discuss the concept of anti-aging. You don't want to miss this one!

To learn more about The Livy Method, visit www.ginalivy.com.

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Join Gina and Program Manager Kim as they answer your questions and break down the tweak that we see in The Program this week. This is the live recording from February 21, 2024.

You can find the full video hosted at:

https://www.facebook.com/groups/livymethodwinter2024

Topics covered:

• Downsizing One Last Time
• You made it to Week 6, you are doing fantastic and we aren't worried about you
• Feeling calm and confident going into Downsizing
• Are your portions getting small? remember that portions are always what they feel like, never what they look like
• Getting even more in tune with your portions
• Assess why you are more hungry; a sign of detox is being extra hungry
• It's ok if you are hungrier this week
• Being really hungry doesn't necessarily mean you need more food
• The habits and triggers around hunger
• The Messy Middle and working through old dieting habits
• Maybe you are just doing the best you can!
• Coasting and taking your foot off the gas, it is time to dig in deeper 
• Consistency is not autopilot; it is consistently showing up for yourself
• Does a smaller body size equate to smaller portions?
• Feeling hungry at night, don't eat more to try and prevent night eating
• Detox and evening hunger, digging in and maximizing to double down
• Segway into Next Week's Tweak and Feeding The Metabolism
• Feeding The Metabolism and bringing up even more feels
• So important to make a routine of the Basic Food Plan
• Next Week, it's about splitting as many meals and snacks as you can
• Each program builds on the next: physical changes, mental changes and then everything working together
• Getting in tune with your needs over your wants
• Feeding The Metabolism can actually leave you feeling more hungry

To learn more about the Livy Method, visit www.ginalivy.com.

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Gina Livy's Facebook Lives from The Livy Method Winter 2024 Support Group hosted on Facebook. This is a recording of the Day 45, 9 AM live. You can find the full video hosted at:

https://www.facebook.com/groups/livymethodwinter2024

Topics covered:

• Getting into the Messy Middle and recognizing this is so much more than what you eat and when
• Indulging in the tweak this week, dig into downsizing
• Hunger levels shift day to day, getting in tune with your body's needs each day
• All the symptoms of detox, including how it can impact your hunger levels
• Being hungry is good; hunger can represent a variety of different things
• Be open to more information by investing in the knowledge
• The importance of putting time into the mental part of this process
• Review from Spill The Tea with Natalie Gallant and maintaining your weight
• Future tripping: the app becomes a general tracker so that you can use it between groups  
• Going on vacation and making a plan for yourself, set yourself up for success
• Hitting a new low, know what you need to do!
• Are portions going to stay small in maintenance?
• How quickly are different foods digested and tuning into what you need
• Sustaining foods versus higher carbohydrate foods and the impact on insulin levels
• Feeling calm about the scale is the goal 
• Taking time to be proud of yourself to reinforce those good habits
• Hunger during downsizing: you are still eating 6 times a day, nutrient-rich foods
• Taking sugar out of your diet and recognizing the impacts it has
• Multivitamins are not great at addressing nutrient deficiencies 
• Downsizing can be triggering; it is designed that way
• Struggling; get on the bus and be open to work through the things
• Self-care isn't for emergency situations; it's an everyday thing
• Get comfortable with being uncomfortable
• Recognizing that you are getting more in tune and connecting more with your feelings
• Your menstrual cycle is its form of detox, and how that can affect your hunger levels
• We are taught to believe that diets should be a quick fix

To learn more about the Livy Method, visit www.ginalivy.com.

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This is the live recording of the Spill the Tea session with Gina and Special Guest Nathalie Gallant.

You can find the full video hosted at:

https://www.facebook.com/groups/livymethodwinter2024

Topics covered:

• Introducing Nathalie Gallant
• Many of us don’t have a lot of photos of ourselves from the past
• Looking back at Nathalie’s weight journey from when she was a child
• Breaking the trauma bonds from one generation to the next
• At 40lbs down, reflecting back on how Nathalie found The Livy Method
• Nathalie crushed her first Program, was down 21lbs, and then had to deal with the pressures of a summer of social eating/drinking while camping
• Where Nathalie is now, having set her goal and surpassed it
• This difference in maintaining her weight loss this time, compared to when she did Keto and other diets
• Nathalie shares her experiences with the evolution of the last 6 groups
• Discussing the desire for quick fixes and the effects of our children watching our habits
• Nathalie’s biggest challenge is still the evenings
• How Nathalie addresses each new group, gifting copies of the book to friends each time!
• Dealing with past traumas and how they trigger old eating habits and ways of coping
• Planning ahead for travel and vacations
• Nathalie’s tips for being successful with the Livy Method - watching the Lives, drinking water from a wine glass, creating an Instagram account and leaning on the Livy community
• Looking at comparison, recognizing our differences and how they shape our journey

Follow Nathalie on IG @mamagallant_finallyandforever

Follow our Livy Loser account on IG @LivyLosers and use #livyloser

To learn more about the Livy Method, visit www.ginalivy.com.

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In this segment, Gina chats with Dr. Paul Hrkal, ND, about the secondary supplements that can help support you in your weight loss journey and level up your health.

If you are in the Winter 2024 Support Group, you can check out the full video here:

https://www.facebook.com/groups/livymethodwinter2024

Topics covered:

• Introducing Dr. Paul and Secondary Supplements: What drives people's health?
• How do we help improve our resilience?
• 4 main reasons your weight may be slower to move and Inflammation, Stress & Sleep and hormones
• Supplements to help build resilience and your adrenal system
• Your pattern of cortisol secretion during the day
• Adrenal Fatigue - what does that really mean? And what symptoms are associated with it?
• Menopause and perimenopause: How do the adrenals play a role?
• A dysfunctional adrenal system as the underlying issue in many health concerns
• You need to get healthy to lose weight, not lose weight to get healthy
• The road back to health and how eating often helps
• Vitamin C, B Vitamins & Adaptogens to repair and replete our adrenal system
• How do you know if you are deficient in B12 and other nutrients?
• You have to get investigative about this process! Map your history
• Looking at non-scale victories as a guide through this process
• B Complex: look for the active forms! AOR is a brand, for example, that uses active forms
• Dosing of B vitamins: follow the instructions on the label or check in with your health care provider
• Adaptogens: help your body adapt! Ashwagandha, Ginseng, Rhodiola, Medicinal Mushrooms
• Where do you start with adaptogens?
• Supplements are more gentle and help your systems work better
• L-theanine, an amino acid found in green tea, has a calming effect on the nervous system and works quickly
• The synergistic effect of food, movement and supplements
• Stop looking for a quick fix; understand your OWN story and do the hard work
• Which secondary supplements apply the most to you?
• CoQ10 and supporting your cardiovascular health
• Turmeric as an anti-inflammatory
• MCT oil is a good fat that helps you feel more energized
• Trace minerals and proper hydration; what symptoms may indicate you need more minerals?
• What are the areas that you feel unwilling to change? That's likely where you need to go

www.paulhrkalnd.com

@drpaulhrkl

To learn more about the Livy Method, visit www.ginalivy.com.

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Gina Livy's Facebook Lives from The Livy Method Winter 2024 Support Group hosted on Facebook. This is a recording of the Day 40, 9 AM live. You can find the full video hosted at:

https://www.facebook.com/groups/livymethodwinter2024

Topics covered:

• We had such great discussions with Dr. Paul and Dr. Olinca this week, be sure to check them out if you haven’t already
• Looking ahead at Downsizing again next week
• The importance of focusing on getting the best sleep possible to support your body throughout your journey
• It’s Family Day long weekend in some provinces in Canada this weekend! Gina will be taking Monday off, catch her Live on Tuesday
• Trace minerals and when to add them into your routine
• Larger drops on the scale don’t occur overnight, momentum is built over time and then reflected on the scale
• Managing stress and prioritizing yourself, focus on taking things day by day
• Recognizing and celebrating that you are still here in the process, almost 6 weeks in!
• Navigating The Program while taking medications and how to best support your body
• No matter where you are in The Program, ask any questions you have, anywhere in the Facebook Support Group, and our team will respond
• Connecting with Dr. Beverely and some of our other guest experts, keep your eyes peeled for some upcoming master classes!
• The incredible changes our members are creating in their health - improving conditions and reducing medications
• The benefits of making changes in life
• Circle back to yesterday’s incredible chat with Dr. Olinca, it’s worth listening to over and over again!
• Bloodwork and what to discuss with your healthcare provider
• Remember to check the batteries in your scale! Sometimes they are the issue!
• Best options to add in trace minerals
• Enjoy indulgences, choose to not berate yourself, and then carry on!
• The reasons we’re not satisfied by the things we eat when craving sweet or salty things
• Antibiotics, their effects and impact on the scale
• Have you signed up for the next Program? The importance of having a vision of where you want to go and what you want to create
• Have you seen our new ads? Check them out and share the love! Be part of truly making a change to obesity rates
• Enjoy this weekend and remember, choose to not overeat, knowing we are heading back into Downsizing again next week!

To learn more about the Livy Method, visit www.ginalivy.com.

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In this Guest Expert segment, Gina talks hormones and weight loss with Dr. Olinca Trejo. Dr. Olinca is a licensed, board-certified Naturopathic Doctor in the province of Ontario. She also holds an honours degree in Kinesiology and has achieved her certification and internship in bioidentical hormone replacement therapy (BHRT).

You can find the full video hosted at:

https://www.facebook.com/groups/livymethodwinter2024

Topics covered:

• Introducing the topic of hormones. So, what are hormones?
• There are so many hormones that play a role in supporting your body in this process
• The role of melatonin, cortisol, and reproductive hormones in SLEEP
• What happens to your body when you are not getting that deep sleep and the impact on weight loss
• When you are tired, you are more likely to make choices that are not aligned with your goals
• Sleep deprivation and the impact on insulin and your blood sugar levels 
• Perimenopause and menopause and the hormones that impact your sleep
• The impact of reduced quality of sleep on men and their hormones
• How working on your sleep helps your hormones
• The effect of poor quality sleep on your ability to cope with stress and your resilience
• Stress and your flight or fight response and the hormones that play a role
• Are you living in a constant state of stress?
• Women, as a result of how we are socialized, do you care for everyone else but yourselves
• Finding the opportunity to deal with that stress
• The impact of stress on your weight loss journey
• Starving yourself is one of the most stressful things you can do to your body
• Hormones involved in your metabolism; the role of your thyroid
• Ghrelin and Leptin and the impact on your weight loss
• Insulin resistance and chronic stress
• Dopamine and its impact on your choices and your metabolism
• Our current food environment gives us way too much dopamine
• Estrogen, testosterone and progesterone and your mood 
• The role of dopamine and serotonin on your mood
• How restrictive diets impact your serotonin levels
• Oxytocin and the importance of community to your weight loss journey
• Are your hormones in a traffic jam?
• If you are making an effort to maximize, you are doing so much to help your hormones
• The role that hormones play in women is only starting to be understood
• Your metabolism is truly impacted by the amount of muscle mass you have on your body 
• Menopause and perimenopause and the impact on your mood and body composition
• Medications during menopause and perimenopause and having that conversation
• Wellness is not a state of being. It's a state of action
• Men's hormones and the reduction in testosterone, what else could be going on? 
• Testosterone therapy for men
• Take action!! There are so many things that you can do to make a real difference and help you lose weight

email: [email protected]

To learn more about The Livy Method, visit www.ginalivy.com.

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