Weigh In with Gina

Gina Livy's Facebook Lives from The Livy Method Winter 2024 Support Group hosted on Facebook. This is a recording of the Day 26, 9 AM live. You can find the full video hosted at:

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

Topics covered:

• Don’t miss out on our one day, Hot Flash Sale on our Spring/Summer Weight Loss Program and our Maintenance group this Monday, Feb. 5th
• The benefits of doing another round of the weight loss Program to reach your Finally & Forever weight loss goals
• Avoiding Future Tripping about Maintenance
• The Livy Method Companion Book is still available on Amazon
• Understanding the Four Stages of the Livy Method
• Digging into Maximizing and the importance of getting quality sleep
• The options for tracking your journey through the The Program with our amazing app and, keep your eyes out for our new paper journal coming soon!
• Dealing with the increased costs of food and tips on saving money on the components of the Food Plan
• It’s been an incredible week of Guest Experts discussing the importance of sleep and managing stress. Be sure to check out these amazing sessions if you haven’t had the chance yet!
• Keep your eyes out for upcoming learning sessions with our guests to deep dive into the topics we discuss in The Program.
• Be sure to check out all the conversations available on our Weigh In With Gina podcast available on all podcast platforms
• The benefits of amber lights and red lens glasses for preparing to sleep
• Let’s talk about how you’re doing with The Program, how you’re feeling and what you need to focus on right now
• Be sure to check out our Science Saturday post this week on the Psychology of Effort to start to understand the patterns, issues and associations that affect us on our journey
• It’s go time around here at this point in The Program! There is never a perfect time to focus on yourself so let’s get going!
• Looking at the pace of weight loss and what can be expected. Clinically significant weight loss is considered 5% of starting weight, lost over 6 months.
• Be sure to look at our graphs of what real weight loss looks like. It’s not the straight line down we’ve been shown by the diet industry
• Dealing with the feels when we feel like we’ve given up on ourselves. Be sure to listen to this week’s Tweak This Week with group manager Kim. The reality is, past diets never set you up to succeed but it’s different here
• The importance of reviewing and connecting with your Why

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

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In this Guest Expert segment, Gina discusses sleep and hormones 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:

• Stress and Sleep and Introducing Dr. Olinca Trejo
• What are hormones?
• It is so much more than what you are eating, and when
• Lack of sleep and how does that affect your hormones
• Sleep is when the magic happens
• 3 hormones that affect sleep: melatonin, cortisol and adenosine
• Melatonin supplements: is it right for you?
• Stress and cortisol and how it can contribute to sleep disturbances
• Sleep architecture and the stages of sleep
• Stress can present in very different ways
• The first few weeks of the program and giving the body what it needs
• Stop forcing yourself to eat a salad, and be in tune with your body's needs
• Men and their weight loss journey and the impact of hormones
• Going through hormonal changes and the impact on your sleep
• Peri-menopause and menopause and how sleep can change
• What can you do to help with cortisol?
• Supplements to reduce cortisol and help with sleep: different types of magnesium and adaptogens
• Don't stress yourself out, don't TRY to sleep
• What are the impacts of exercise on sleep and cortisol, and what is the best time of day for different types of exercise
• Sleep and cortisol and the impact on weight loss
• How can a poor night's sleep impact your body and choices that day?
• What can happen over a prolonged period without sleep
• Think about what you can do to improve your sleep hygiene
• It's a journey, not a quick fix

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 January 31, 2024.

You can find the full video hosted at:

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

Topics covered:

• Special guest Anastasia introduces her story and how she navigated maintenance through situational change
• Moving through the fear of gaining the weight back and the mental work involved with this process
• Anastasia shares how to know if you need to do another round of The Program and how that could serve you
• The adjustment period after you lose the weight for your brain to catch up
• Falling back into old habits and finding your pathway back, you have the tools
• Working through all the feels that come up from years of dieting is part of the work
• Finding other ways to cope and realizing food no longer comforts you
• Working on new ways to connect with yourself and prioritize yourself in those challenging moments that life brings
• Responding to your body versus being reactive
• What is the opposite of mindfulness to you?
• Understanding what you need and being mindful through stressful periods of life
• Utilizing the tools you've gained it's not just about weight loss
• Moving through this week, bring it back to mindfulness, get off auto-pilot

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 January 31, 2024. You can find the full video hosted at:

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

Topics covered:

• Introducing Kim as the Manager of the Weight Loss Group
• How are members feeling his week? Starting the conversation about mindfulness
• Exploring eating to satisfaction and what your cues are 
• Getting in tune with your body's needs and how your hunger levels can change day to day 
• How do you figure out the difference between feeling 'full' versus feeling 'satisfied' 
• Preparing your meals and the portions you make out of habit
• Portions are always what they feel like, never what they look like
• Having awareness while you eat, what are you noticing?
• Controlling your hunger, are you scared about being hungry later?
• The myth of eating more to last you longer
• Feelings of hunger versus your Migrating Motor Complex
• Becoming aware of your signals and starting to pay attention to what your body is communicating
• Re-establishing your mind-body connection, get out of your head and into your belly
• Be prepared to be disappointed, feeling satisfied when there is tasty food still on your plate
• Maximizing all the other things, there is so much you can do beyond following The Food Plan
• Stress, sleep and creating routines for yourself
• A glimpse at next week and Downsizing: it is less about eating less and more about all the feels that get brought up

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

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In this episode, Gina chats with Alanna McGinn, Sleep Expert and founder of Good Night Sleep Site. Along with her trusted team, Alanna has successfully helped thousands of families overcome their sleep challenges and establish healthy nighttime habits so they can get the sleep they need. Gina and Alanna discuss good sleep habits, why sleep is important and how to get better quality sleep in your daily life.

You can find the full video hosted at:

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

Topics covered:

• Introducing Alanna McGinn, sharing some tips and tricks to help you get the sleep you need
• Understanding your personal sleep needs and what works for you
• Acute versus chronic insomnia versus sleep deprivation
• What does a good night's sleep look like? Quantity and quality
• Stages of sleep and sleep architecture
• What time should you go to bed in the evening?
• Are you waking up at 2 or 3 am? Should you go to bed later?
• The importance of your morning routine and the impact of hitting the snooze button
• The importance of keeping consistent sleep patterns
• Do we need less sleep as we get older?
• Stress and menopause and how they affect your sleep
• Sleep environment associations and setting up your space and
• Technology and all the gadgets that monitor your sleep
• Waking up in the middle of the night, is that normal?
• Shifting your perspective on getting a good night's sleep
• Stimulus control in the middle of the night, do a quiet activity
• It is never too late to start creating new habits around sleep
• When should you check in with your healthcare provider
• Shift Workers and what do you need to know?
• Pillars of health and the importance of connection and communication
• Fill your sleep tank throughout the whole day to help you sleep better at night

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

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In this episode, recorded on January 30, 2024, Gina talks about the psychology of sleep with Dr. Beverley David. Dr. Beverley is a Clinical Psychologist registered with the College of Psychologists of Ontario. She also holds a Ph.D. in Sleep Research (Insomnia) and a Master's in Health Psychology.

You can find the full video hosted at:

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

Topics covered:

• Introduction to The Psychology of Sleep with Dr. Beverley
• The importance of sleep: it is 1/3 of our lives
• The 4 stages of Sleep and the patterns of sleep every 90 mins
• Getting a good night's sleep and how that affects you
• Circadian rhythm and synchronized processes in the body
• How to help your circadian rhythm?
• The effects of Daylight Savings
• The timing of food and how that affects your rhythm and ability to maintain your weight
• Hormones affected by your sleep, leptin and gremlin
• It takes twelve weeks to change your genes, slow and steady
• Are you hungry going to bed? How does that affect your sleep?
• Don't be in bed when you are not sleeping and cognitive reframing
• Reduced daylight in winter and how that can affect your sleep
• Never try to sleep; give up trying; sleep will come back to you
• Eating in the evening and understanding why you don't want to wake up your digestive system before sleep
• Eating within 12 hours of the day
• The spiral that happens when you don't prioritize sleep
• If you don't sleep, what happens in the body 
• Impulse control when sleepy and the food choices you make
• The impact of sleep on your body's ability to lose weight
• The impact of continuing to not get good sleep
• Insomnia: When did it start? Were you like that when you were little? Perpetuating factors?
• Caffeine and sleep
• Napping: building up the sleep need versus intentional napping
• Understanding your nap, they can be very powerful
• The dip in energy you feel in the afternoon and The Food Plan
• Sleep Clinics with Dr. Beverley for Insomnia start in April
• How do you know if you have insomnia? 
• Sleep Apnea: STOP-BANG: Snoring, Tired, Observed, Pressure, BMI/weight, Age, Neck Size, Gender

Find Dr. Beverley:

https://www.yourpsychologycentre.ca/

@drdrbeverley

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 from January 29, 2024. You can find the full video hosted at https://www.facebook.com/groups/ginalivymaintenanceandmindfulness

Topics covered:

• Breaking down the 4 Stages of Finally & Forever
• The three main reasons why people gain their weight back
• The tools you have learned by following the Livy Method are life skills
• Check your mindset - The importance of checking in on yourself throughout the day
• The importance of grounding yourself
• Visualize how you want your day to look
• Making room to prioritize yourself
• Normalizing the fluctuations on the scale
• Mindfulness goes beyond asking the 4 mindful eating questions
• Changing your environment and communing with nature can have amazing effects on your mental health

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 22, 9 AM live. You can find the full video hosted at:

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

Topics covered:

• It’s Week 3 and we haven’t even tried to lose weight yet
• Using the 4 Steps of Mindful Eating to get in tune with your portions
• How was your weekend?
• What is your mindset? Are you missing the point of The Livy Method?
• We’re talking sleep with our guest experts this week
• The difference between the scale being up and gaining weight
• If the scale is up after the weekend, it’s time to have a real conversation with yourself
• Building the mind-body connection takes practice
• Have you read the Science Saturday posts yet?
• The 3 reasons why people gain weight back
• Resistance training and menopause
• The goal is to get to a place where you can indulge and move forward
• The importance of owning your decisions and reflecting
• You don’t have to like it- do it anyway- embrace being uncomfortable
• The importance of looking at the big picture and using the Maximizing Your Efforts checklist
• Going deeper and examining the reasons behind your behaviour
• Week 3 is not the time to worry about the scale
• Why we want plateaus
• There is so much to be learned from indulging
• Working through your issues and associations instead of avoiding them
• Why Week 3 is exciting
• There is still lots to learn
• We are having a Hot Flash sale Feb 5th

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

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In this special edition of Maintenance and Mindfulness Live Gina Livy talks with Naturopathic Doctor Paul Hrkal. This is the live recording from January 26, 2024. You can find the full video hosted at https://www.facebook.com/groups/ginalivymaintenanceandmindfulness

Topics covered:

• Do we need to keep taking supplements now that we are in Maintenance?
• Let's talk about the basic supplements that can be helpful when in maintenance.
• Vitamin D - Are you taking enough or deficient? Get tested to really know your levels.
• When it comes to calcium, here's what you need to know.
• Thinking about adding in Vitamin K2? Here are some ways to introduce this into your supplement routine.
• What about taking Magnesium and the different types of magnesium available?
• Omega 3: In maintenance, you may want to look at the type and amount to get the desired effects.
• Omega 6 (GLA) and Evening Primrose - Dr Paul breaks down the nuances of using this.
• Wondering about seed oils? Let's discuss sources, processing, and benefits.
• What about using prebiotics and probiotics ongoing?
• Genetics, early childhood, and the predetermination of our microbiome over our lifetime.
• In Maintenance, you want to get more personalized about your supplements based on your new goals.
• Now that you've lost the weight, do you still need to be on those medications?
• Life happens: Know the obstacles that set you back.
• Health is not a checklist: we need to stay on top of health, not just check it off a list.
• If you missed the conversation with Dr. Paul on Tuesday, check out the Weigh In with Gina Podcast.
• Where to find Dr. Paul Hrkal - http://www.paulhrkalnd.com/ and on Instagram @drpaulhrkal

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

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In this Guest Expert episode, Gina talks pelvic health with Registered Physiotherapist Erin DeGagne.

You can find the full video hosted at:

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

Topics covered:

• Introducing Erin Degagne
• How does pelvic health affect both men and women?
• What is pelvic health?
• How does pelvic health factor into weight loss?
• How to know if you have underlying pelvic health issues?
• How symptoms present in men and women
• Reasons you should seek a pelvic physiotherapist
• Should everyone be doing Kegels?
• How long should we be holding our urine?
• Bladder retraining
• What happens at your pelvic physiotherapist appointment?
• What are some things that people can do to address their pelvic health?
• Tips for retraining your bladder
• How your lifestyle can affect your pelvic health
• The difference between pelvic tension and weakness
• How diaphragmatic breathing can help your pelvic floor
• The difference between regular breathing and diaphragmatic breathing
• Things you can do to help Nocturia (waking up in the night to urinate)
• Water and pelvic health
• How much of our day should we set aside for stretches and breath work @32:30
• How to do a proper Kegel @34:38
• The impact weight gain and weight loss have on your pelvic health
• How menopause can affect your pelvic health
• Bowel movements and your pelvic floor
• How posture can affect your pelvic health
• How long should a bowel movement take?
• When should people seek out a pelvic health physiotherapist or doctor
• Seeing a pelvic health physiotherapist can be life-changing!
• What is a UROSPOT?
• Where to find Erin Degagne:

https://pelvichealthsolutions.ca/ (Find a local pelvic physiotherapist)

www.lakecountryphysio.com (Erin's clinic)

Follow Erin on Instagram: @squats.and.margs

• Tips for seeking out a physiotherapist

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

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