Liv Lighter with Gina

Latest Episodes:

Let's Talk Learning to Make Change with Dr. Deena Kara Shaffer - Winter 2024 Apr 08, 2024

Show notes

Gina chats with best-selling author and learning expert Dr. Deena Kara Shaffer about changing your perspective, prioritizing yourself, and learning to make change.

You can find the full video hosted at:

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

Topics covered:

Welcoming back Dr. Deena Kara Shaffer
Why is it so hard to make change?
At this point in The Program, we have already done the bulk of the work
Being resistant to change is a big part of this week’s tweak
The point of this week is to disrupt your routine
How to turn learning into a habit
How to learn to trust the process
It’s not just about the number on the scale
The benefit of data collection and journaling
How to move past regret
Aligning your hope with actions
Reflection is just as important as preparation
Strategies for moving forward while battling negative inner dialogue
You are not the problem and there is nothing wrong with you
Non-negotiables in this context are about self-love
Small changes that can change how you associate downsizing
Tools to prioritize yourself and this journey
How do we measure success beyond the scale?
The goal is to reach a place of calm both physically and mentally
Where to find Dr. Deena Kara Shaffer

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

Hosted on Acast. See acast.com/privacy for more information.

Maintenance & Mindfulness - February 5, 2024 Apr 08, 2024

Show notes

Gina Livy's Facebook Live from the Maintenance & Mindfulness group hosted on Facebook. This is the live recording from February 5, 2024. You can find the full video hosted at https://www.facebook.com/groups/ginalivymaintenanceandmindfulness

Topics covered:

The benefit of Downsizing in maintenance
Hot Flash Sale today- keep trying
Working through issues and associations continues in maintenance
Is it food waste issues, or how you were raised?
How to recognize and work through old habits and connections to food
Addressing and investigating cravings
When indulgences become habits
3 reasons people gain weight back
Figuring out your triggers is an individual process
How you were raised impacts your relationship with food
Being aware of your thoughts and feelings surrounding food shows that you are in tune
You have done the work physically, but there is still mental work to do
Downsizing when no longer looking to lose weight
Focus groups with Ruth Kane

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

Hosted on Acast. See acast.com/privacy for more information.

Livy Method Day 29 - Winter 2024 Apr 08, 2024

Show notes

Gina Livy's Facebook Lives from The Livy Method Winter 2024 Support Group hosted on Facebook. This is a recording of the Day 29, 9 AM live. You can find the full video hosted at:

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

Topics covered:

Downsizing week- it’s go time!
What is your WHY?
Technical difficulties with the sale - please keep trying
It is normal to feel nervous about Downsizing
Different ways to approach Downsizing
A glimpse at what’s in store in the weeks ahead
How getting in tune to portions impacts your set point
It’s normal to feel hungry this week
Eating a lot of food doesn’t mean your body is getting what it needs
“Festering in your funk” is a form of self-sabotage
Planting the seeds of doubt- are you setting yourself up to successfully fail?
We are approaching “the messy middle”
How to learn from stumbles in your journey
Learning about your connections and associations with food
Indulgences will not stop you from reaching your goal
It’s not about being perfect- progress over perfection
Dealing with the feels about leaving food on your plate
Reconnecting with food in a positive way
What we can learn from the way children eat
We will be implementing different tweaks throughout The Program
Showing up for yourself every day is a game-changer
The importance of collecting data and what you can learn from it
Discussing ups before downs on the scale
A variety of small things in combination cause your body to store fat
When it comes to portions, it’s all about trusting your body’s cues
What to do when the scale is bouncing up and down
Sometimes your body just needs time
Check in with yourself today- what do you need to set yourself up for success?
Be sure to join us for our live conversations this week
Don’t be afraid to reach out if you need support

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

Hosted on Acast. See acast.com/privacy for more information.

Livy Method Day 26 - Winter 2024 Apr 08, 2024

Show notes

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.

Hosted on Acast. See acast.com/privacy for more information.

Let's Talk Sleep and Hormones with Dr. Olinca Trejo, ND - Winter 2024 Apr 05, 2024

Show notes

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.

Hosted on Acast. See acast.com/privacy for more information.

Maintenance & Mindfulness Weigh In Wednesday - January 31, 2024 Apr 05, 2024

Show notes

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.

Hosted on Acast. See acast.com/privacy for more information.

The Tweak This Week - Winter 2024 - Week 3 Apr 05, 2024

Show notes

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.

Hosted on Acast. See acast.com/privacy for more information.

Let's Talk Sleep Habits with Sleep Expert Alanna McGinn - Winter 2024 Apr 05, 2024

Show notes

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.

Hosted on Acast. See acast.com/privacy for more information.

Let's Talk the Psychology of Sleep with Dr. Beverley David - Winter 2024 Apr 05, 2024

Show notes

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.

Hosted on Acast. See acast.com/privacy for more information.

Maintenance & Mindfulness - January 29, 2024 Apr 05, 2024

Show notes

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.

Hosted on Acast. See acast.com/privacy for more information.

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