The Livy Method Podcast - Are you actually hungry?

Episode Date: May 20, 2026

Why does eating a little less feel so uncomfortable… even when you know you’re not actually starving?In this episode, Gina Livy and Program Manager Kim Johnstone get real about the downsizing tweak, the food noise, the fear of hunger, and all the thoughts that surface when you start paying attention to how much you actually need.They unpack why so many of us have lost touch with our hunger and fullness cues, how years of dieting and “clean your plate” mentality have shaped our habits, and why this process is about so much more than just eating less. This is about rebuilding trust with your body.From feeling “all over the map” after a long weekend to questioning whether you’re physically hungry or just mentally freaking out, this conversation is a perspective shift that will change the way you think about how much is on your plate.This episode aligns with day 31 of our Spring 2026 weight loss program. You can find the full video hosted at: www.facebook.com/groups/livymethodspring2026To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm going to be honest with you, this podcast is unapologetically a hot mess because that is what midlife feels like sometimes. Why, though? And how do we make it better? Do we all just need facelifts and gLP ones? I mean, let's talk about it. No bullshit, no wellness wankery here because we're trying to make real change and change is hard. But we're in this together. Welcome to the Livy Method podcast.

That's a calm-ass intro. It's so calm. Ding-bund-da-ding-w-w-d-d-d-d-d- I know. I think they do that for me because it's our early, but it's right. It's like six o'clock for you. It is the, it's light out. So I love the spring session because it's actually daylight for all of the segments I do with you. This is Kim, everyone. She's the manager of the weight loss program. She lives in the West Coast. So it is very early for her. For those of you who

don't know her, Kim obviously very familiar with the program, did it herself. She's been keeping tabs on all the questions being asked, like where you're at. So Kim and I talk all the time. How's everyone doing? What's going on? Of course, I always pop in and do my own surveillance and join in and connect with the community too, because it's important. We want to meet ourselves where we are at. This is not just a repeat of the same shit over and over over and we are very conscious, especially this program, to be having in the moment current conversations. What we used to do full transparency is kind of understand what people needed and tried to get ahead of it. And we just thought that was just so not it because yes content wise it lets people know what they need to know

but it's it's it's like it's not meeting people where they're at in the conversation so thank you for those of you who've reached out and shared that you've noticed because with our new membership your journey is all day every day until you reach your goal it's not just these 91 day sessions that we do right so um so yeah so kim's the girl she knows what's up she's got a list of things that we want to talk about today you put together a list of the most frequently ask questions. How are people doing? How are they doing? Are they starving? Are they feeling deprived? Are they ready to quit? What's going on? Not starving yet. It's, you know, it's only Wednesday, but we, you know, it's always interesting

because to your point about getting ahead of it, I think trying to get ahead of the conversation, one of the things is that we are assuming that we know everybody, but the factor you can't take in is that there's, you know, what is it, half our members or something like that are brand new people. But also every time somebody comes in and does a program, they're different. They've changed over the last program. So there's not that, you know, I'm going through the comments. I'm all over the place this morning because I'm so excited. The downsizing post we posted yesterday, the comments in there are everything.

I've lived in there. It's like just seeing people that are all over the map. You know, we've got, as always, we do have people that have fear of being hungry. And a lot of that is like really deep rooted in those food scarcity issues and things like that. So there's definitely people that are, you know, we've noticed like, oh, I felt hungry at dinner because I think I downsized too much during the day. But then I ate more at dinner. And then I ended up feeling crappy and full and bloated and couldn't sleep. And so just seeing, you know, there's one example of one member who was all over the place.

like that yesterday like I don't know what to do I downsize I downsize too much I added more but like that's the point what you did yesterday and what you learned yesterday like I'm sorry you didn't sleep very well and I'm sorry that you you know that you feel like you over eight but like that's the point is to try to figure it out like yep you know now you didn't nail it yesterday that is not the solution to your problem and learn from that and then use that today yeah I think when you use the word all over the map maybe I don't know if that's how you are feeling or that's maybe the word, like the term of the week, kind of all over the place,

especially rolling in after the long weekend. And like it kind of messes you up. Who knows what date is? I feel like I've had like a whole birthday week. I don't know what's going. I don't know what's going on. I do cake and gifts. And Tony's like, are you know, are you happy?

I'm like, so happy. I'm like, okay, like just enough. I feel like I got to get back to routine again. I love all over the map because be aware of that. Like, what is the term you are described? for yourself this week. Like what's, if you could describe how you feel this week, what, like, how would you describe that?

And that's going to give you great insight. What I also love is there's so much to learn. Like, were you actually hungry or did you just think you're hungry because you were concerned that you didn't eat enough, even though it's a few bites less? So now you're in your head thinking, oh, my goodness, did I eat enough? Like, I'm really hungry. and then you go into dinner thinking that rather than feeling that. And then why did you eat too much?

You probably ate too much because you were thinking that you were hungry. Sometimes you can like feel hungry, like it, but you're not actually hungrier because that's just your body giving you a very clear like signal. Hey, heads up, time to eat. This happens to be a lot. You can, you can feel like you're really hungry and then you go to eat and you're like a few bites and you're like, oh, well, okay, I'm already satisfied. Like, I hate that when I go out for, like, to a restaurant, right? I think, oh, my God, I'm so hungry. This is going to be amazing. And then I eat a

few bites and I'm full. So also really normal to feel extra hungry in the evening before the scale moves. I mean, that's, that's what's tricky about this because that's always what it feels like before the scale moves, not just in downsizing either. So how much of that was actually physical hunger and how much of that was in your mind when you were combining, oh, I felt extra hungry. Like, I was unsure if I ate enough. And so how much, again, like, that's where you want to stop and be like, okay, what was that about? And then why did I overeat?

And this is the four, I know, listen, the four questions suck. Continuing to ask them over and over. This is practicing being in tune so that you get to a place where you know the exact minute when you've, when you've had enough or you take one more bite and you're going to eat too much, right? this is all practicing that. So it's not about like doing it perfectly. It's about it's about the thoughts and feels that pop up. Right. Yeah. There's you know the the whole clearing your plate thing that that so many people are doing and that is so automatic. That's where that the four questions really

like even if you still haven't figured out and you can't dig into those four questions because you don't know what you're feeling. Think of them as a little pause for you to actually catch yourself and be like, oh, okay, I'm almost done. I'm supposed to be leaving a few more bites. So even if you feel like you haven't mastered it, just use it as a little something to kind of snap you back to focus on what you're doing when you're eating your meal. Yeah, like this is what, this is when we say learning the tools and the skills. Like that's what this is all about. Like all, if you just follow the basic food plan, you would lose your weight eventually. This fast tracks the whole thing. This goes deep. This helps you level up. This is like really about doing the work to change.

so that you can trust when to eat, what to eat, how much to eat. This is why people can lose weight, but they cannot maintain and sustain their weight because you learn nothing from simply eating less, exercising more. Even taking GLP-1s, they know, and this has been studied, that people do not change their habits. They simply buy the exact same groceries and they eat less. So they don't eat any better. They're not any healthier in terms of lifestyle changes.

They're just simply eating left. Hi, Taya, how are you? I'm effing miserable with this tweak. this time around. Right? I'm here for it. Me too. Dieting sucks.

Yes, always sucks. It always sucks. No one wants to be policing or thinking about what we're eating. It's been all consuming, right? Like it's just, it sucks always. But the scale is on my side.

It's working. I actually find this tweak so effective and really helps me understand my body. Yeah. And I just want to say scale-wise, like, like weight loss is momentum. So whenever people will do this tweak, they think, oh, I'm eating less, I should be losing weight, right? But what you, what people find is they will do downsizing this tweak.

And then next week, the scale will move for them when we're no longer downsizing, right? Like it's all about that momentum. So if the scale isn't moving for you, don't stress about that. It's not like you, I think old diet, diet, dialogue in ways have us thinking, oh, eat less, eke's will scale moving. And that's not, that's not necessarily the case. So don't stress about the scale. but yeah it sucks absolutely let's embrace that it's so it does and that's one thing like that

what does suck about this week is that you are likely going to find yourself feeling hungry yeah because you're the whole point of the tweak is to get your body's attention and to get it sort of to adjust to that you know recognize how you're feeling when you have a few bites less it's probably going to mean that you're going to be hungry your body is going to adjust to the amount of food that you're now giving it after this week. Yes. And you're going to start to notice that yes, at the beginning of the week, you're feeling hungry.

Yeah. As the week goes on, you're going to start to notice like, oh, I'm feeling satisfied on a smaller portion. Yes. I need a little less. So, you know, it's also about that whole hunger and being in tune to what you need in the moment. It's going to fluctuate from day to day.

But you may also notice that as you adjust to this and you kind of wrap your brain around eating a little bit less, you start to feel your body and you start to feel a bit more confident, like, oh, okay, maybe I didn't need that same amount that I thought I did. And that's going to let you kind of downsize a little bit more. And when you downsize a little bit more, you might find out like, oh, shit, that was a little bit too much. I am now like extremely hungry. Yeah. But that's the point is really digging in and listening and not just assuming that how you're feeling on Monday is how you're going to feel on Friday. Think about how messed up this is that we don't have a fucking clue how much we need to eat.

Like we really just don't have a fucking clue. Like think about that. Like we are constantly obsessed with how much to eat, not eat. We don't know when we've had enough. We literally have all just been taught to clear our plate. You know, this is after our parents' parents lived through wartimes, rationing food, like true scarcity of food. And yet that's been passed on generations.

how is it that we have to count and weigh and measure our fucking food to know how much food that we need? And in reality, if you think about this, and I know this is a bit harsh, but you know when it's starving when you're lugging around a bunch of excess energy reserves. Like your body literally has, if you have fat to lose, your body has more than enough energy reserves. Like nobody is starving here. Right. Like nobody, all your body has to do is dip into your energy reserves if it needs fuel. Like that's the whole point. You have all this excess fuel. So no one really is starving at the end of the day. And this comes down to hormones, which was a great conversation we had with Dr. Alinka yesterday. And if you think you've heard the hormone conversation, honestly,

all of our conversations are brand new. We're like digging into where we are at. I also wanted to talk to you, Kim, because we haven't had an opportunity to connect about taking all the foundational conversations we've had in the past and putting those. up in the app for people. But you know everyone's talking about insulin resistance, right? And that's your insulin, you know, it kind of determines where your body is going to store your glycogen and if it goes to your fat or where it goes. There's leptin resistance. And leptin is the hormone that tells you when you've had enough. And so does glp1. But leptin basically says, okay, we've had enough. We're good. It takes about 20 minutes to kick in. So this is the,

tweak that we have coming in the next couple of weeks. We're really going to dig into that. But you have what's called leptin resistance where you actually need more food to feel satisfied and more food to feel satisfied and more food to feel satisfied. Right. So your body gets used to eating those larger portions. And I'll give you an example. So if you've ever gotten sick and got and had the flu or like you couldn't eat for a bit because you were really sick, right? And then you go back, you start to feel better and you go back to eating and you like can't eat a lot. And you're like, oh, I just I can't eat. I can't eat. I can't eat a lot because I was sick. That's your body having an opportunity to reset.

It's not because you were sick. It's because you gave your digestive system a break that it was able to reset. And that's really how much you should be eating. But we serve these supersized portions and everywhere we go, we see people eating these large amounts of food or all the fucking influencers taking photos of their snacks that would feed 10 people. Right? Like this, it's the world has shown you so much abundance in terms of food. But what you really need is like a small amount of food in order for your body to properly process, digest, get the nutrients from. When we have large portions, these big breakfast lunch and dinners, which are not actually needed. Like this,

I remember this kind of naysayer girl freaked, freaked out when I said this. But if you get satisfied on a snack, you would also get satisfied on a snack size lunch. just because it's lunchtime doesn't think about it just because it's lunchtime your body isn't like oh it's lunchtime I need significantly more food right now at this moment than any other time a day it doesn't and the concept of dinner these large dinners that's that's a social thing the last thing your body needs at night is a giant dinner right so so you eat your snacks and you get satisfied on your snacks you would also get satisfied on a snack size lunch it's just that we feel like, you know, meal times need to be these big meals, right? So it's really what we've

gotten used to physically and also mentally what we feel that we need. So if you went to a restaurant, they served you a lunch and was like a snack size, you'd be like, what is this? I'm, I'm, you know, that's not going to be enough for me. Why? Because it's 12 o'clock, right? So this is like, this will really mess with your head. And hopefully it does, because that's what this is to get you thinking like more about fueling your body. And yes, of course, socially we need to figure out how to navigate that in our lives too, right? Yeah. And I think this is where that when people start the program and they are not used to eating six times a day, the comment we hear a lot is, I can't eat this much. I can't eat. And it's never, I can't eat this often. It's always, I can't eat this

much. They're looking at this quantity because, but looking at it now that we're doing downsizing, we're having a few bites less, it's kind of opening your mind to considering that what if I didn't eat a giant breakfast, a giant lunch, a giant dinner, but I spread that amount of food out over the six times a day I'm eating. So, you know, you might find like, some people find that their snacks are really only token bites or they keep their snacks really small because in your mind, you're thinking bigger meals. You downsize that meal. You might not be downsizing your snack because if you're not hungry in the first place, it's really hard to downsize. a token bite and you might already be having sort of just enough in the moment at those snacks

because you're not sitting and thinking, oh, big meal. So start to look at it not as that one individual meal that you're eating when you're downsizing, but think about the big picture of the day too. Like if you have a meal that you don't downsize, like it's not the end of the world or make or break this week. But try to think about how you did over the day. Like did you actually eat a little bit more for your snacks when you found you were downsizing or was it the same? Like how are you reacting? How is what you do for breakfast or lunch, for example, affecting your fruit snack or your afternoon snacks and making you more in tune? Love that. Yeah. And that's what your body, the thing is, this is why the routine is so key. This is why we drilled the routine in for the

first four weeks that your body really notices that change in routine. And that's really great. I love the comments here. Hi, Corey. I'm clearly a slow learner. No, you are. or not. You're exactly where you need to be round six. And I'm finally recognizing the cues to know when I'm slightly unsatisfied. So glad I stuck with this amazing program. You know, I was just talking to Tony about restructuring because like the living method you follow year round, right? This is why we did the membership with the app. Because you have support in between programs and you can keep working towards your goals. So the membership is like year round until you reach your goals. And then it includes all the live sessions. And the reason why I broke them down into 91 day digestible chunks of time is that you,

could say, okay, here's this season of my life. And then the routine and the structure, like the system and the method is very effective. When I used to work with personal clients, I would kind of personalize it a little bit more. And so Tony and I were like, maybe we just have like the membership and then we have like these, these challenges. The live sessions are just a really opportunity for you to commit to this is what I'm, like this is a big part of what I'm doing every day until I reach my goal. But really like six rounds, right? That's like a. a couple of years a year and a bit to to to to to to to work towards losing your weight. How long did it take you to lose your weight on weight watchers? I know people who are on weight watchers for 20 years. I think because we structure the program people like oh it's taking me so

long. This is this this is like a light and also what's really cool about this is like this is this this is like changing who you are physically and mentally. This is like getting healthier being more in tune working through your relationship with yourself working through your relationship with other people, right? Like, this is a place for you to focus on being your best self, not just physically, but mentally. So how long does that take? Because you take years, like, you take how you were raised, right? You know, um, eat everything on your plate. So you, you just get taught to, that's how you were raised, right? Hard to have it to break. Um, eat your broccoli. It's good for you. You know, it gives you a tummy ache. So you think, oh, I got to eat these foods that

make me feel like garbage, right? Wait three hours until dinner to have a snack. So you're used to. Then you add dieting on top of that and all the mental stuff that goes with it. And dieting is really messed up because it was never about weight loss. It was always about rationing food. So women were put on a calorie restrictive diet during the war so that we could save our food for the men who were at war. And if you were unable, if you were carrying excess weight, you were deemed like worthy and loosey-goosey and unable to control yourself because it meant that you were dipping into more of those rations than you should. Like the whole concept created by Lulu Peters is like so messed up if you go back to it actually started with a woman and how messed up it was and was never about diet.

Anyway, I digress. So we're so disconnected from ourselves. Right? Wendy, what eat, how much to eat being in two with ourselves. So like here's Jasmine, round nine. I'm still figuring this out. Like this is what this is about. Like I'm still trying to figure out why I keep drinking wine even because I know I love it.

but it makes me feel like shit and depressed for a week afterwards, right? Like, why do I do that? Because I'm trying to figure out new coping skills for me. So yeah, so let's normalize that. Let's normalize. This is not just weight loss. This is weight loss, lifestyle, maintenance. And that is something.

That is something. And every day you follow, you are feeling better, looking better, feeling better. That's the whole point. Like, this is a place for you to focus on this. It's so confusing. it's so got so much going on. This is like your lifestyle weight loss maintenance hub. Hubs a weird word, but I'm going to go with it.

Sorry, I'm, um, I know you digress our topic a little bit, but. You know, she's like, I never lost all my weight on weight watchers. I always quit from frustration. This is the only program I've stayed the course and I feel great. And it's a, it's a program you can feel it like, you know, we're not, we're not doing any of that crappy diet stuff that Weight Watchers did and Fest up too, which was good. But anyway, go ahead. I think some of it too, though, is that, and one of the things we're trying to do here is actually bring awareness to what you're eating.

I noticed, I think it was Bobby in the comments had mentioned that she eats quickly. And I think that finishing your plate syndrome, like you take a portion that you think like, okay, this should keep me going. This is enough food. We live in a society where we are very distracted while we were eating. while we're eating. We are not paying attention. We're on our phones. We're watching TV.

We're thinking about a hundred other things. And that portion on our plate is going very quickly without us even considering whether we need at all or not or how we feel while we're eating it. And this is kind of an opportunity to come back to yourself and honor yourself while you are eating. Why am I eating this food? Do I even like this food? Why did I put this food on my plate today?

How much of this food do I need? need to eat like all of the bits I put on my plate. What's, you know, and this is that kind of that opportunity to really come back to yourself and think like, what am I putting in my body while I eat? Not just in your stomach, but what are you putting into your mind? What are you telling yourself about how worthy you are when you were putting that food in your body? It's complicated, you know, because like, for example, those who were like, I can't eat all

this food when we first started the food plan or now like, I can't leave food on my plate. They're nervous about that. And you're right. Like, there's also this like indulgence where, like, what are we getting from our food when we sit down and we eat these big meals, right? Like maybe it's mindless eating, which actually feels really great. You can just like, or the actual indulging in your food that maybe taste delicious. We don't really indulge in it. Most of the time we're eating food in a way that's really stressed. We're like, should I eat it? Should I not eat it? And of course, obviously, we're thinking about this. But the reason why we're, what these tweaks do is they really shake up your way of thinking.

And that's why with the downsizing tweak, this is the one week that feels most like a diet. And it's designed to because look what you've done in the last few weeks, giving your body what it needs. Like, you know what I mean? That's amazing. And now our body feels confident. We're going to continue to give it what it needs. That's why we don't want to mess with the food plan. We want to keep that structure there.

and think about the thoughts and the feels that what is your relationship with food? Like today when you sit down and you have your meals and your snacks, what's going through your mind? Like are you actually looking at this food of fueling your body? Are you feeling joy? Are you feeling calm around food? Are you just stressing out the entire time? Right?

Because we do use food to indulge. But, you know, you're right. Like, we don't smell it. We don't take time to taste it. We're not savoring it. We're not sitting down with the, what do we like? love about dinner time conversation with the family you know um we recently just got a dining room table because my dining room was full of art like i had three kids that are into art and two that were in

art school and so my whole dining room is taken over by art stuff and i took it back and there's actually a dining room table in there and i really noticed the difference um and just a table there's really nothing else in there but i really noticed the difference um and we don't have any fancy tableware or anything like that right we went from you. eating at the kitchen counter to where we would kind of gobble our food and then Tony would take off because, you know, he did his duty and ate the food because it's in his trying being raised Chinese, you didn't discuss anything at dinner time. You just ate food. And it's really made a big difference where we still notice we're still eating our food, but then we're kind of forced to sit

there and have conversation. And even last night, I was like, we had this great meal, Tony cooked up steaks, but it was really about the time spent connecting with family afterwards. Like, what does dinner time mean to you and your family, right? Like, we all hate making it. I don't know about you, but like, fuck, every night. Once for a banana. Like, we all go through that same struggle. And then we spend time cooking it. We eat it in five minutes. Like, maybe start thinking about beyond downsizing this week. What is your relationship with your lunch time? You know, what is your relationship with your dinner? Like, you know, just kind of taking it. That's what I mean by the next level of getting into. Yeah, I love that. I know, like we had, um, Andrew.

I asked the question, just looking for tips when the food is delicious. They don't want to stop because it's delicious. But to that point, like you said, with your ritual and your routine, when you're enjoying everything about the food, when you're smelling it, when you're tasting it and you're taking the time to enjoy it, you're probably also going to notice that you're satisfied a little quicker rather than just trying to taste more and more and more. It literally, when you sit back and you think about it, you take your time, you know, maybe our mindfulness questions that we shared with you are not the right questions for you while you're

eating that maybe when you're eating that it's kind of like what do I love about this how is it changed I notice when I've had enough food my food tastes different I'll have three or four bites of something that is like there's nothing better than that first bite of that really delicious food and how many bites does it take before you kind of shut that off and you are just eating it for the sake of eating it. Yeah. And really thinking about it and savoring every bite and getting in tune with what you're eating. Like maybe rather than the food noise coming from outside, maybe it's coming from inside.

Maybe you're creating that food noise and saying what you want to say in your head about the food. Yes. Oh my gosh. That's such a good point. Where's the food noise coming from? We're just perpetuating that food noise. Candace, why am I nervous about the program ending and how long?

it will be before the next one starts. So the program doesn't end anymore, right? The program doesn't end anymore. And this is the sense of our membership. It never really did. So when we just ran our seasonal sessions, you would follow a technique called personalized in the plan in order to, you know, get you through to the next session. And here's Danielle. She says, trust yourself between programs. I was terrified of facing the Christmas break, but Gina sets us up for success. I came back to the winter program with a seven pound loss. Trust yourself. Trust the process. Stay. mindful. So if you just want to purchase the single seasonal sessions, you can do that. Like we're going to have our next one, I think two Mondays from now. We're going to do our big one day sale. So if you want to

purchase the fall program, you can just do that and then kind of navigate the summer on your own. We're also going to run a summer session as well, like a place for you to get support and keep you motivated. But all that is included in our membership, which quite frankly is way cheaper than it's like $20 a month, which works out to $60 for. our like our each session which includes the summer. So if you are concerned, this is not a sales pitch. This is really in between programs. You get use of the ad, the AI, all the tracking. We're going to continue to post new content and all that for you. So we actually want you to be successful. And then this is also through our membership, and this is not a sales for our membership,

putting your mind at ease. You also can switch over to the maintenance program as well when you're ready, right? In fact, you can actually go back and forth right now. You can check out what's going on in maintenance, check out what's going on in weight loss. But yeah, and this is kind of like future tripping. The reason why I'm bringing this up is so normal because so many people are, they know they've lost the weight before. They're like, am I going to be able to maintain and sustain it? And that's, if you can come from that perspective and understanding that's what these tweaks are about, these tweaks are helping you learn the things that you need to learn. So you are able to maintain and sustain your weight. You know exactly what you need to do. You know when you're dipping back

into old habits. You know when you're struggling. And this is where you have like, you actually have skills to rely on. So, so try not to future trip. I know people are going to future trip anyway. It's very unnerving. This is a conversation we have in maintenance all the time, like people learning to trust themselves. So the more in tune you are. And we know this. People who do more rounds of the weight loss program or it takes some of the longer to lose their weight actually have a much easier time in the maintenance program because they know more about themselves and they're more connected. So, so you're allowed to be nervous about that, but we got you. We got you. We got you. We got you. We got you. Okay. Before we go, what else?

I don't know. I feel like we covered everything. All right. Fine. We're good. We did really good today. The one day sale is awesome. I highly recommend it. But the monthly option is pretty option. too. Yeah, we have our big one day sale for people who want to have friends and family, anyone who wants to give it a try, obviously without having to commit to the program. But really, even with the monthly, you don't have to do a year commitment or whatever. Anyway, enough about that. Let's dig into downsizing this week. Have fun with it. And if you don't end up downsizing all your meals and snacks, that's okay. If you just follow the basic food plan, that's also okay. Like, these tweaks are not meant to stress you out. They're meant to change. So you know

the food noise and we've taught our brain to think a certain way. And if you miss that, conversation with Dr. Beverly, David, it's a good one. I believe it's the last one, not the last one we had with her, the one before that, the first one we had with her. They're both of them in the app and in the expert guide. We've trained our brains a certain way. So this interrupts the train of thought that we normally have, right? And that's what these tweaks do. And they really mess with the way your brains. So we're rewiring how our bodies have come to function physically, addressing its need to store fat and spreading our food throughout the day and giving our body time to process and digest our foods and, you know, retraining our hunger hormones and

whatnot. And then with, you know, maximizing all that, working on our stress hormones and our sleep hormones and all that, these tweaks are designed to get you thinking differently about food so that it interrupts that thought pattern so you can retrain your brain. So this is not a tweak to stress about. If you end up feeling so hungry, you need to eat more. Eat more, right? That's not going to cause you to gain weight. It's not going to stop you from losing weight.

Try to hold off, see what happens. And be like, am I actually physically hungry or am I just freaking out in my mind? Because I've gone into like a deprivation mentality, right? Mindset. So what's going on? Is this what this is? Let's like get to know ourselves a little bit and see what's up. Yeah.

And spoiler alert. We get to do this again in a couple of weeks. If you really feel like we're eating the bed and not doing it well, you can get to try again later. Like, those of you who are new to the program, we're going to do this week and then we're going to go back to eating dissatisfaction next week, not back to what we're doing before because you're going to notice when you go back to the food plan,

you're feeling more satisfied on those smaller portions. And then we're going to have an opportunity to downsize again. When you get to next week, you're going to look back and be like, oh, that was actually a lot easier. And I thought, we used to have a saying called did you die. But did you die? And no, you didn't.

You're going to be just fine. You're going to be just fine. No. Okay. One thing I do want to say just a little thing. What you talked about with the app and the expert conversations, we've actually already started building that resource in the app. We kind of have it tucked in there somewhere.

But yeah, the original conversations, we've started putting them in the app. So the ones that are the sort of foundational conversations with Dr. Paul, with the sleep experts. We've already started building them. as a resource and a separate guide in the app. So if you guys are looking for these conversations, head to the guest expert resource guide in the app. And you'll find it in there.

Right. So that would be like the supplement conversation would be all the different supplements Dr. Paul will get in and talk to about Dr. Alinka's hormone. She gets into every single. These are long conversations, very robust. Both parts of the Dr. Alinka hour and a half, two hour, whatever that was.

That was so good. That was a two-part series on hormones. so though you should sign up for a class but it's great um alanna mcginn for example did like a whole hour and a bit series on sleep hygiene and all the things that you can do we used to have these really long crazy conversations um we've had those and this way we don't want to keep having them again we want to be current conversation but those are definitely worth if you're new to the program or you want to go back and have a refresher check those out thanks everyone for joining us have a fantastic rest of your day thanks kim nice to see you thank you good to see you too and thanks everyone

Bye.