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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Gina chats with best-selling author and learning expert Dr. Deena Kara Shaffer about effectively navigating all of the information. You can find the full video hosted at:

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

Topics covered:

• Introducing Dr. Deena Kara Shaffer
• How do we make time and space for ourselves to reach our Finally & Forever goals
• How to prioritize yourself without feeling overwhelmed
• How to get comfortable with making these changes
• How to unlearn old habits and create new ones
• Rebuilding Trust comes with practice
• Learning and unlearning information
• Working on old habits and creating new ones
• How to manage the frustration that comes up when you don’t see immediate change
• Tips for returning members: Approaching the program with a beginner’s mind
• Tips for remembering and absorbing the information
• Reaching out for help can be life-changing
• Community care – lean into the community
• Switching your internal dialogue
• Dr. Deena Kara Shaffer’s final words for the Livy Loser Community
• Where to find Dr. Deena Kara Shaffer @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 January 24, 2024. You can find the full video hosted at https://www.facebook.com/groups/ginalivymaintenanceandmindfulness

Topics covered:

• Welcome and introducing Debbie Boyce
• What does being consistent look like in Maintenance for you?
• Debbie chats about her consistencies and her habits
• Consistency is key: Defining consistency and setting your intentions 
• Maximizing in Maintenance with Debbie, and keeping yourself in check
• Maximizing is so much more than what you are eating, and when
• Bringing your awareness to how you are feeling and what things you can work on that will have an impact 
• Defining Maximizing: What CAN you do realistically to maximize your efforts? it doesn't mean doing ALL the things
• Making tweaks to adjust to the seasons and the weather
• Do you need to weigh yourself every day in Maintenance?
• Goal: getting so in tune with yourself that you don't need to step on the scale
• If the scale is still bringing up feels, then there may still be more work to be done
• Non-scale Victories: finding joy in the little victories
• Dr. Paul Hrkal Friday, Jan 26th @12pm: talking about supplements after weight loss

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 17, 9 AM live. You can find the full video hosted at:

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

Topics covered:

• Can you mix your Natural Calm with collagen
• A quick review of the conversation with Dr. Paul
• What brands should you buy? Heath food stores and pharmacies are great resources
• When to take what supplement? Make a schedule for yourself
• Natural Calm magnesium when to take depending on what benefit you need
• Updates on the goals of the Livy Method app and what our team is working on
• Livy AI how to use it through the app
• Bovine versus marine collagen, which one is best for how you want to benefit?
• Giving your body time to catch up to the changes you are making
• Do as many rounds as you need to reach your goal weight
• 4-step process to reach your Finally and Forever
• The difference between asking questions in Livy AI vs asking questions to our team in the Facebook Group
• The importance of having your WHY! and building your house
• How to find the LIVES as we manage the glitches in Facebook for the next few days
• The connection between what is going on with your skin and going through detox
• Dr. Rice will be chatting about skin later in the group, so stay tuned
• How important is it for you to follow The Food Plan as it is designed
• This is not a quick fix, and how to navigate all the information and focus on what is relevant to you 
• Dr. Deena Kara Shaffer and how to get started and get organized 
• Normalizing the fluctuations you see on the scale
• Tuning into the LIVE and posting your questions on the Question of the Day page
• Returning members and getting motivated, what can you do? Make a plan for yourself
• The difference between all the magnesium supplements, why we suggest the Natural Calm
• Hormones adjusting as you work through your weight loss journey, stay tuned for the Dr. Olinca segment
• The verbiage we use around dieting, feeling in-tune versus being in control
• When to take your supplements? check out the Let's Talk Supplements post for some suggestions 
• Losing your weight in a way that you can enjoy food again and easily maintain your weight

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

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In this live segment, Gina chats about supplements with Dr. Paul Hrkal, ND. Gina and Dr. Paul discuss the supplements that can help support you in your weight loss journey and help 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 Hrkal (@drpaulhrkal, www.paulhrkalnd.com) and talking about getting started in the New Year
• Choose goals that you can sustain even through the tough times, and make them achievable
• Introduction to Naturopathic medicine and integrating health systems 
• How supplements can be very beneficial and help you get healthier
• The significant differences between the quality of products  
• What if you can not take any supplements? Can you still be successful
• Vitamin D: What happens if you are deficient in it, and are you getting enough?
• How do you know if you need it? Where do you start?
• Seeking out good quality products and how do you know it's working for you?
• Fortified foods versus supplementation
• Which supplements should be taken with food?
• When should you start incorporating supplements, and which ones should you begin with?
• Dr. Paul Supplement hierarchy, where to start, and what is typical for prevention
• How it all comes together: diet, supplements
• Magnesium is one of the most common mineral deficiencies; what does it do in your body?
• What are the different forms of magnesium, and when should they be taken?
• Omega 3: Where to get them and why they are important.
• Probiotics & Prebiotics: Gut health is so important to general health
• Pro and Prebiotics, what do they both do, and should you take them together?
• Collagen: a functional food; what role does it play in your body?
• What form to take your collagen in, powder, pills or liquid
• What are the broad-spectrum benefits of supplements?
• Are you getting any benefits from gummy vitamins?
• Apple cider vinegar and lemon water benefit balancing blood sugar and promote digestive function
• Digestive Bitters promote your own digestive function. Should you be taking them?
• AG1: What are Dr. Paul's thoughts and the psychology of taking supplements and getting focused on your health
• AG1: good functional food but may not offer therapeutic benefit

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

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