Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 3 of The Livy Method. This is the live recording from October 2nd, 2024.

You can find the full video hosted at:

https://www.facebook.com/groups/livymethodfall2024

Topics covered:

• Intro and Welcome
• What does mindfulness mean?
• Digging into the difference between full and satisfied.
• The 4 Steps of Mindful Eating
• Part of the process is learning to trust your body.
• The power of limiting distractions while you’re eating.
• How are we assessing portions this week?
• Maximizing this week to set yourself up for success next week.
• Preview of the Tweak Next Week: Downsizing

To learn more about the Livy Method, or join our Fall group starting September 9th, visit www.ginalivy.com.

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

In this episode, Gina chats with Alanna McGinn, Sleep Expert and founder of Good Night Sleep Site. Along with her 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, sleep tips, 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/livymethodfall2024

Topics covered:

• Introducing Alanna McGinn and her new sleep courses
• Sleeping better: What do you need to know?
• How does stress factor in and the role of cortisol
• How are you finding moments of joy each day?
• Constructive worry: Finding time in your day to stress out.
• Sleep Hygiene: The changes you can make to better your sleep health
• What does a good night's sleep look like? Quantity and quality
• Getting up in the middle of the night.
• Sleep disorders: What is not normal sleep?
• Acute Insomnia vs chronic Insomnia, sleep deprivation and sleep apnea
• Looking at your pillars of health: Why is sleep so important?
• Sleep Hygiene: Where can you start, and a 20/20/20 routine
• Finding the right bedtime for you
• Tech at bedtime and in your bedroom; set boundaries for yourself
• Sleep watches and other sleep devices
• Bed rotting: The act of staying in bed all day
• Are you waking up in the middle of the night?
• What do YOU need to help yourself fall asleep easier?
• Wine & caffeine: setting those limitations
• Bedtime/Morning routine; should they fit the seasons?
• Melatonin; when might it be appropriate.
• Putting together a sleep plan

@alannamcginn

alannamcginn.com

Alanna's courses:

Sleep programs available including The Midlife Sleep DIY E-Course and The Messy Middle Sleep Solutions Group

https://alannamcginn.com/sleep-programs/

https://goodnightsleepsite.click/reclaim-your-restful-nights

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

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

In this episode, recorded on October 1st, 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/livymethodfall2024

Topics covered:

• How does sleep factor into your weight loss journey? Introducing Dr. Beverley
• Sleep is the pillar of wellbeing
• Consistency and regularity: What does good sleep look like?
• Sleep and mortality and the connection to health conditions
• Sleep as a "luxury" and self-medication
• The impacts of being sleep-deprived on memory, impulse control & hormones
• Stages of sleep: Give yourself the opportunity to get 7-9 hours of sleep
• Can you catch up on sleep you have missed?
• What is your body doing when you are sleeping?
• The Livy Method and how it can support creating routine and improve your sleep
• Don't chase sleep and using a worry journal
• Hypervigilance on sleep - Stop trying to sleep! Paradoxical Intention
• Good sleepers don't worry when they have a poor night's sleep.
• Defining insomnia versus being sleep-deprived and sleep apnea
• Building in more sleep opportunity
• Bathroom visits at night: strategies and training your bladder
• Have a cool bedroom; Peri-menopause and giving off heat at night
• Using devices to monitor your sleep perpetuates worry
• Menopause and Sleep: Getting back in touch with your sleep clock
• What is Cognitive Behavioural Therapy (CBT)?
• Where to find Dr. Beverley David

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.