The Livy Method Podcast - Livy Method Day 64 - Fall 2025

Episode Date: November 10, 2025

Gina Livy's Facebook Lives from The Livy Method Fall 2025 Support Group hosted on Facebook. This is a recording of the Day 64, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodfall2025.In this episode, Gina gets real about the resistance that often shows up just when it’s time to level up. From the fear that comes with change to the uncomfortable pull of old habits, she breaks down what holds us back and why following through with this week’s Food Plan Revamp is exactly where growth happens. Whether it’s letting go of the need to be perfect, learning to sit with discomfort, or cutting out nighttime snacking, Gina reminds the Livy Community that progress is built one decision at a time. If you’re struggling to follow through, this one’s for you.To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy, and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams for my 91-day weight loss program. With a combination of daily lives, guest expert interviews, and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on ACAST, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon music.

Hello, and, and happy Monday. Happy Day 64 of the program. Happy week in nine. All right, let's freaking get into it. I'm excited about it this week. I love this week because it gives you a little bit more flexibility. We are continuing to move forward. I like to move forward to learn, to grow.

That's what this is all about. Okay, big fucking pitcher here. Lose your weight in a way. You're actually going to be able to maintain and sustain. That's it. That's the goal. zero freaking interest in helping anyone who's after a quick fix. Mind you, I want you to lose as much weight as possible, as quickly as possible. I don't want you to spend any more time on this

than you need to. But this is about making real sustainable change. And so here's some of the things that people are saying today with this tweak this week. Everything is for a rhyme and a reason. I want you. I need you to be successful. Zero benefit to me whatsoever for you not being successful. I know what dieting we feel like people are trying to screw us over, right? Like, you know, no one really wants you to lose your weight. They want you to gain it back. The whole diet industry is built on that. Like, I get that, but I actually want you to be able to lose your weight because I want to get into, I want to get everyone into maintenance because maintenance is just a whole other thing. Maintenance is one of my favorite conversations, the conversations that we

are having over there. You actually have access to them if you want to go and listen to some of the conversations that we're having. But last week, what's all about what's it going to take to actually make real change, real change to get this fucking done already, right? Some of the things people are saying, well, I like to have oats for breakfast. I like to have my bigger meal with protein. I've been losing with the regular plan so I don't want to switch it up, right? Like, so I get the resistance to move forward, but you want to keep moving forward. You have got to step out of your comfort zone. You have to learn, grow. These tweaks are design for a rhyme and a reason to help you lose as much weight as quickly as possible, right?

And just sticking what we like, what we love, this is going to keep you stuck, sticking to the things that you like and you love. Again, it's all about losing your weight in a way that you're going to be able to enjoy all the yummy bites of bits that life has to offer. You have to excuse me for a second because I like put on half my lipstick. I'm looking at myself and thinking, where is my other lip? Oh yeah, that's why I did that. I'm a bit of a mess today. Still not feeling so hot, still not feeling so hot. Anyway, let me see what your comments are today. Do you know what I'm saying with this? So how are you feeling about this new tweak? Are you feeling resistant? Why? What's that about? Do you not trust? You just, are you scared to make a move? Are you afraid to mess it up? Like,

what's the resistance? What's the resistance? Reamping the food plan, not better with my mid-morning apple snack. Right. So this gives you a lot more flexibility. So, so breakfast, focus on protein. And it's always been that it's always been that um you've also always been able to add carbs fruits whatever to it oatmeal and whatnot which is great but people tend to fall into what they like what they love at this point right um do you like carrying extra extra weight on your body do you love that probably not which is why you send it for a weight loss program i love that you're feeling what happens is people feel healthy they feel amazing they feel great and that's good but we want to put an end to your weight journey there's got to be an end to it we got to get you to point where you lose the weight so you can move on

be able to maintain and then go live your life and then eat whatever breakfast you want at the end of that. So really focusing on that high protein breakfast. Mid-morning snack is fruit. The easiest thing to do is add a protein and fat to your fruit. Watch your nut butter. People love their nut butter and they tend to have more than they actually need. So really double down on those for mindful eating just enough, right? You are still looking to lose weight. You can also add cheese. You can also add a boiled egg. You can also have yogurt and fruit if you want. So for your morning snack, you continue to have fruit, add a protein and fat, or switch it up for something else altogether. This is also where you can start adding in protein shakes.

If you haven't, I'm not against them. I just think that it is hard to gauge liquid nutrients in the beginning of the program. And you really want to make your body work hard for its food. And your body processing and digesting your food is a big part of that. But protein shakes, you can now add the manor. you mean, you could all along, but now you can add them in, kind of free will. Just if you are making protein shakes, make sure you're minimizing the fruit. You don't want to be liquefying too much fruit or next thing you know, it's higher in carbs and

protein. You want to make sure you add good fats. We're going to be talking about that later on the week. Okay, so lunch. So lunch, you want to focus on protein. Protein is going to feed more into your satiety hormones. So it's still the same components, but you're focusing on protein because we are now dropping your two afternoon snacks down to one.

I know that makes people nervous. it's all going to make you nervous chances are go with it it's what works best right again again the goal is for you just to not just lose your weight maintain it but to be able to trust when you eat what eat how much to eat and get in tune to your body's actual needs so we're dropping your two afternoon snacks down to one afternoon snack right so the easiest way to do that is take your veg snack combine it with your nut and seed snack easy peasy one and done but not not the portion of your veg and the portion of your nuts and combine them right so just enough in the moment so you you're feeling satisfied. Or you can have something else completely. And then at dinner, after,

you know, bumping up that protein all day long, we're going to bump up the carbs slightly by way of vegetables or the focus, protein, leafy green, healthy fat. So this in no way should change how you're putting your meals and meals together, right? It's just really what you're focused on in the moment with those males. And then in the next couple of weeks, we're going to have a tweak where there is no focus. So then you can just go more by how you are feeling. So it's good to experience how you feel switching things up with this, right? This is my favorite tweak. I find the one afternoon snack easier to do. I also like the last week's tweak of splitting meals. I wasn't always a fan of it, but this round really leaned into it and listened to my body. That's exactly it, which is what

you're learning, what you're working through. And then you're challenging your body as well, right? I'm still on day 39. I think I'm so behind. I don't know what's wrong with me. I feel like a loser. I also have registered for January, so I hope I can follow. I's still debating. I just keep going to day 40 or skip and follow you now. So the really the best thing to do because it doesn't really, it's all about how it all works together. That's what's really important. So skipping ahead doesn't really, it's not really doing the program. It's probably it's eating well. You're, you know, you're focusing on your stress and your sleep and moving your body and all those things. Everything's a benefit to you working towards your weight loss goals. But honestly,

you can listen to the current lives. You can take part in current conversations. But I would would follow through using the app from where you are at as far as you can possibly go and then restart in January. What's wrong with you is really interesting. Let's talk about what's wrong with you because I'm wondering why you would say what's wrong with you. So normally when people are following behind in the program, it's because they started late. So a lot of people started late. They didn't start until three weeks into the program. Or they, you know, took time off. I don't know, something happened in their lives and they were unable to follow. Just be just be careful that you are not just counting perfect days, right? Like, I wonder where you're getting that concept of

why would something be wrong with you just because you are working behind in the program? That would be because you haven't been able to follow. So that would be what's going on in your life, right? Unless you are waiting to be perfect to follow. And so it's not about every day being perfect. Some days you're going to be feeling like you're doing all the things the next day. You're writing down that you had chips for chips for lunch, not just at lunch, you know. So just be mindful of that. Be mindful of that. So I would just keep going from where you're at. Use your app. It doesn't matter what you are doing versus what someone is doing who is, you know, today, day 64 in the program. That doesn't matter. all the conversations are still relevant to you.

You know, we're going to have Amanda Thib join us tomorrow. She's going to talk about fitness. You're going to talk about fitness and menopause. It's going to be a relevant conversation for everybody regardless. Alyssa Steinberg is going to join us on Thursday talking about a high protein breakfast. You're going to show us some great examples. That's relevant throughout the entire program. So where you are at and what you are personally following behind the scenes doesn't really have any relevance on where anybody else is at.

And so we still have five weeks also in between this program, the end of this program, and this is for anyone who's following behind. So you want to follow the program, go as far as you can possibly go. And then in January to simply reset. But you're going to do the same, if you are waiting to be perfect or waiting for the stars aligned, chances are every program, you're going to end up behind. So that's my advice for January is to start it every day counts. You start the program on January 5th, 91 days goes by, regardless, every single one of those 91 days count. So, right? The last two days, I couldn't really do splitting the meals and I was only able to do three

meals as I was at training. Should I still do the two days again? Nope. On Saturday, as I was able to split two meals or should I just keep moving forward with day 64? Just keep moving forward. It's not about doing each week perfectly, right? It's about what you were learning while you were doing it.

And, you know, just following the basic food plan at the end of the day, you still. still really beneficial. So I would just keep moving forward and then just kind of move it along. You were able to split up some of the meals and snacks. You understood that, right? You kind of went through the motion of that. It brought up some thoughts, some feels, got you thinking differently. It's also about interrupting your thought patterns, right? Which you're normally used to the same old freaking routine that you're like your whole thought patterns are based around. It's about interrupting that thought pattern and that routine. right. So this idea of getting more into with your body is interesting. I really noticed it this

weekend. Something it isn't about, sometimes it isn't just about hunger. It's what's dry, which is what has driven me in the past. Exactly. This weekend I was away and my body just told me to get a second yogurt when I was eating at a buffet. I wasn't hungry necessarily, but I just knew I had to have another one. I think my body was telling me I needed the probiotic. I didn't eat beyond satisfaction, but it wasn't hunger or what necessarily I felt like eating. There were eggs as well, but I just knew I needed a second yogurt. Well, you know, this isn't a second yogurt. If it was, you were eating a big bowl of yogurt, you would just eat enough in the moment to feel like you've had enough. Just because it's broken down into smaller little, you know, portion sizes isn't necessarily

going back for a second. It's just continuing to eat enough to feel satisfied. That's another way of looking at it, right? You're going to get really into tune, not just when to eat, but also what to eat and how much to eat. This is really, really important, right? I'm following 10 days behind, so I'm just starting to split my meals and stacks now. Yeah, so if you're following behind, you're not actually behind. I just want to say that. You're exactly where you need to be. That's perfect. That's perfect. And so it almost is like a benefit to know what's coming down the pipeline, because if you're paying attention to the comments and the questions and guest speakers, they're kind of giving you a heads up on where we're at,

regardless, right? So there is a great, if you're just starting it, you might want to go into the guest segment lives. There's a tweak this week conversation that Kim, who's the manager of the weight loss program and I did, talking about the splitting up the meals and snacks part. So that would be really beneficial to you. So you can just pop ahead and, you know, it's in the guides or open up in the app as well. Kim will be joining me this Wednesday, too, to talk about the higher protein and fat tweak this week. Let me see. This is a weight loss program, so do the program as outlined. Trust the process, especially if it makes you feel uncomfortable. I mean, it's true, right? I totally understand the fall back into

what we like, what we love, what we love, what's comfortable. And so if you are kind of feeling uncomfortable, good, you can feel a bit of the challenge of the body happening, right? Like your thoughts and feels about how you are feeling about moving forward. So that's, those are totally valid. Those are totally valid. So if you, you know, while my, my weight's moving now, I just want to keep doing this. Your weight, you're building on that. So it will continue. Switching, switching what you were doing is not going to cause your weight to stop moving at the end of the day, right? Um, you know, routine. I love that you establish the routine. That's great. Maybe you're feeling like I really like this routine. I'm feeling really good. I don't want to mess with it. Don't worry. We're not

going to mess it up for you. Right. We're going to shake things up, but we're not going to mess things up for you. Let me get into some of the other. questions that Kim sent me this morning. Because I only have 10 more pounds to lose and have lost seven, I am more comfortable just with staying the plan because it's working for me. It's never about hunger for me. I must cook for my husband who is still, who is ill, so would still be cooking meat for dinner. But now you are saying I shouldn't have the meat, just veggies. Is it so wrong to stay with the plan that is working for me? Yeah. Why? Okay.

Okay. The plan is the 91 day program that you signed up for. Right? Like that's the thing. So this is you trying to control the process. So, so then what? My question to you would be then what? Because let's say you just do this and then you lose your weight and you reach your goal. You, you still have so much to learn. You still have so much to learn. It is about being able to trust Wendy what to eat, how much to eat. And you just saying this means that you don't do that. Right? Like I'm actually hungry versus them. I actually triggered. Is it out a habit? Whatever. What do I actually feel like eating? Is it a protein? Is it a bad? Is it a carb? Is it whatever? You know, and how much to eat? No, in the exact moment, right? And so a lot of times people try to control the process. My question to you is why wouldn't you trust the process and just keep moving forward? Right? Like you signed it for the 91 day program. The tweak last week isn't the program. The basic food plan. isn't the program. The program is you following through and working through the things you need to work through and learning the things you need to learn and acquire the skills and the tools for you to be able to not just lose. This is not about losing weight. This is about being able to maintain and sustain it. So have you learned everything you've need to learn in order to not fall back into old habits, right? So also I love that you said only 10 more pounds. And I think that's great. I love your mindset, but it could take you six months to lose

those 10 pounds, right? So you can do exactly what you want. Listen, you do whatever the fuck you want to do, but don't come crying to me when you haven't lost your weight or you're stuck. And you're like, I don't know. I'm doing this. It worked for me before. Why isn't it working for me now? Right. And so I'm not trying to fuck anybody over, stop them from reaching the goals, make the thing harder than they need to. So you can ultimately, we're all grown up. You can do whatever the fuck you want to do. Right. So this whole time, though, hasn't been about the tweaks each weeks. The tweaks are an opportunity to dig deeper, level up even more. So if you just want to keep doing what you're doing, go ahead, do it.

But at some point, you're going to stop learning, growing, evolving, all of that. Because at the end of the program, it's all about actually getting in tune to your body's needs and understanding that your body's needs change every day. And so you're trying to stick to what works for you. So forever, you will probably stick to a plant. And so that's why I suggest, like, what do you want me to say here? But I love the question, right? Because I only have 10 more pounds to lose and have lost seven.

That's not an excuse for me for anything because, again, there's people who've been showing up nine weeks in and, you know, they've only lost a few pounds. You know, it can take someone literally 91 days to lose 10 pounds. So that doesn't really factor into answering your question here, but let me keep going. I'm more comfortable just staying with the plan because it's working for me. So comfortable is great. Comfortable doesn't help you evolve, grow, move forward. comfortable also doesn't necessarily get you to reach your goals either.

It's never about hunger for me. I must cook for my husband who is ill, so I would still be cooking meat for dinner. Changing your focus at your meal time doesn't actually switch up what you are eating as well. Let me say that again. Changing the focus for dinner doesn't switch up what you were eating. So you make a little bit more vegetables for yourself, right? And then you focus on making sure you're getting the vegetables in,

and then your protein, healthy fat, sleep, and grease. It doesn't actually change anything that you're doing here. But now you were saying, I shouldn't have the meat. No, I'm not fucking saying that at all. What I'm saying is you are focusing on having the vegetables as your primary focus. No one said you shouldn't have meat. And so this is where people can be. And I love that you're sharing this, very reactive to change.

Oh my God. Now I can't have meat. This is going to fuck up my whole day and this is going to ruin everything. I'm not going to be able to lose my weight. Nobody said you can't have meat. Nobody. But sometimes because we're so reasonable. existent to change that we kind of like put up our walls and we're a little bit shocked, right?

So this is what I mean. This is exactly what I mean. And I appreciate this question being asked. This is what I mean by like what is going. What is the wall and the barrier? So far I don't see any. So far I don't see any reasons to not move for it. Is it so wrong to stay with a plan that's working for me now? No one said it's wrong. But you want to do what do you want to do. Go ahead. Right. But then I'm just trying to get you to see why do you want to stick with this because I don't see any obstacles right here. I will definitely add nut butter to my piece of apple in the morning, and I'm very happy it's the only snack, it's only one snack in the afternoon, is I can incorporate some nuts into that. It's interesting about the nut butter, right? Because the nut butter is like

people tend to just go crazy. And I already mentioned it here about the nut butter. The first thing they want to do is add in nut butter. Are you craving the nut butter? Do you need the nut butter? Or you just really, really like nut butter, peanut butter, peanut butter, almond butter, cashew butter, whatever it is. people tend to really like that, right? And so you're adding nut butter, like, why the nut butter? Why not a boiled egg? Why not switching that up to something altogether? Why not something? Do you know what I mean? So, so why not yogurt, fruit, something more appealing, something more that you're actually into rather than just trying to do whatever, right? I mean, so here's the thing. You can very quickly go from a program that has science behind it and actually works. And this isn't about the weight loss. This is about losing it in a way you can maintain and sustain to doing your own thing, to doing your own thing, right? So, But I think it's a great question. We obviously, we want you to, like, I'm being very strong in my response because you give an inch, take a mile. And if I tell someone, yeah, you can just do your own thing.

All of a sudden, everyone's just doing their own thing. And so, and the reason why I'm really strong on this is because I've sat in front of really powerful people, very intimidating people who would be like, no, we're just going to do this. This is what works for me. And I'm like, okay, well, this person runs a, you know, multi-million dollar company or they're the big CEO or they're super. famous or there are, you know, a hockey star. So what do I know? You know, and I'd be like,

oh, okay, never fucking works. Never fucking works. And then they're doing their own thing. And they're like, I don't get it. I'm not losing weight. I'm like, oh, okay, well, if you just fucking listen to me. So anyways, that's why I'm being like that. But yeah, you know, I'm not trying to be a bitch. I'm just trying to be really honest. And I appreciate, I appreciate you guys. This is, But this is a really great valid response. Why can't I just do? You could just like, just like, just like, just like, just like, you could just like, just like, you could just follow the basic food plan and still be successful. You could just follow the basic food plan and still be successful, especially if you're managing your stress and moving your body and all of that. It couldn't take you a lot longer. And it's more than just losing. It's acquiring the skills and tools that you need. So what is this week do exactly? So this week helps you to understand how bumping up your protein and fat slightly feeds it. to your satiety hormones, right? It's switching up the number of times that you're eating to make you feel more calm, stepping away from that, you know, six times a day type of food plan. It's understanding when you switch up the protein focus versus the veg focus, how that might

affect your sleep, right? And your evening routine. There's a, there's a lot to this. There's a lot, there's a lot to each tweak that we do. And there's a, there's a learning component to that. So again, if you just want to stick to the basics, that'll totally work for you. Holy Hannah, just when my brain and body are used to the first eight weeks, exactly, exactly. Just when I wrap my head around my brain, my body got used to this, now I'm switching it up, right? The thoughts, the feels, the challenging of your body. It's all about interrupting how your body's come to focus, function physically, and your brain functions as well so that we can blow it up and then rewire it in a different way, not just

physically, but also mentally, right? And feeding into those satiety hormones, that's a big part of that, right? Looking forward to one snack in the afternoon, felt like all I was doing was eating all day. Yeah, it was. It was feeling like that, right? Because we are, we are focused on this is bringing awareness. So you constantly thinking about your food all day, brought this massive sense of awareness, you didn't have fucking time to put your energy anywhere else, so it was always directed at you, right? That's a good place to direct your energy. That sense of awareness. So that was great. You don't want to be doing that all the time. You don't want to have to be doing that all the time. So we definitely want to lay off that a little bit.

Protein with a fruit snack in the morning. Yay, looking forward to shaking out the fat and losing the weight. Yeah, I love that. Okay, a couple of questions since my first time. No carbs for lunch. So the big thing is, is that your carbohydrates are fruits. Fruits are carbohydrates. Vegetables are carbohydrates as well. Grains and the heavier carbs, potatoes, potatoes, um, sweet potatoes, squashes, uh, root veg also carbohydrates. There are also carbohydrates in foods as well, like in like beans and lentils. There's carbohydrates in there. And then, yes, of course, there are your rice, your kinawas, your, you know, all of those types of grains are your carbohydrates and then there's breads and pasta which are really just processed foods at the end of the day.

So ideally we want to minimize those. So we want to go from making the body work extra hard for its food. Minimize your carbohydrates so you can see how protein and fat feeds into your satiety hormones. Still having vegetables, they're just protein is now the star of the meal at lunch. So vegetables are still carbohydrates. If you're having leafy greens, adding a salad, you can still add fruit to that, whatever, right? So you just want to minimize. If you feel like you need the heavier carbs, definitely be sure to add them in. be sure to add them in, right? Can I do fruit and a boiled egg for snack?

Yes, you can. And veggies and cheese for snack too with nuts and seeds. Absolutely you can. So in the guidelines, we've given you more options. And so you can now have fruit in the afternoon if you want. So if you feel like having fruit in the afternoon, although it tends not to be as appealing as we're rolling into the colder months, you can have fruit in the afternoon for yogurt if you want.

You can have a boiled egg for snack in the morning. If you just want a boiled egg, you can have a boiled egg. you have a boiled egg, and then you can have fruit and yogurt in the afternoon. If you are going to have your snacks, you do want to pair them with a protein and a fat. It's a lot of flexibility. How much protein do you recommend at dinner size-wise? Okay, so this has been a really hot topic this week, this year. So just you don't want to get into, so somebody, I love that someone shared on the social media

page. They're like, why can't we have a visual of like this amount of protein is like the size of your palm and, you know, like they had different sources of protein and the size of that protein outlining the 20 or 30 grams. And I'm like, this is, this is great, except that we don't want to count and weigh and measure our food. And having a visual makes you start thinking about portions by way of how they look again, right? And so people love numbers. And so I, I hate counting and weighing measuring is never going to help you lose weight in a sustainable way. Just following the food plan itself, you know you're getting more than enough if you're making your food choices, nutrient, and eating more than you need.

So eating past the point of satisfaction isn't helpful either. Definitely looking into better quality proteins makes a difference in terms of, like, if you're going to choose protein, then, you know, getting the best quality. And that was bang for your buck for protein is really great. If you feel, if you're not getting enough protein, you would know because you'd be very unsatisfied. and you'd be craving at this point you'd be craving more protein you know how like when you crave like a red meat or you create like a steak or a burger or something you just like you really need to have that red meat if you've ever gone vegan for a while and no disrespect to the vegetarians or vegans or anything like that but if you are a meat eater and you have tried to go vegan for a while

you just feel like oh my god give me a steak like I need to have more meat generally that's probably because when people do go vegan or vegetarian that they're not getting the amounts of protein that they need in their diet. So you can kind of feel if you're not getting enough protein in your diet. And that's really where we want to get you. If you want to count your protein a measure all, by all means, have that. I'm not against that. I don't have any strict rigid rules. If you just want to stick with the one tweak, great. But if down the road you're wondering what's going on, and if you, you know, you see what's happening in that we still have four solid weeks left, right? You want to get to weeks 11 and 12. And that's the setup and the lead up to what you want to do in

between breaks to keep things moving, and it's a setup and the lead-up to, you know, being up to maintain and sustain your weight. So you're kind of missing out, right? There's a rhyme and a reason to everything you might have caught along. Um, you know, if you, if you, uh, want to count and weigh your portions, just for shits and giggles, go out, how matter, right? Just, but you just out, like, it's not what you're trying to achieve isn't out here. It's not something you count way measure and do by seeing. Um, so how much you need is really just how much did you, were you focused on how much you needed when you were having dinner, right? So it's not about a focus on how much you're meaning. So if you

were putting your meals together, you were making sure that protein was the focus. Now all I'm asking is that you make vegetables the focus. Just when putting your meals together. That's all. So don't overthink it. Don't overthink it, right? So in terms of how much protein you recommend at dinner size wise, I can't answer that question. You haven't told me how tall you are. You haven't told me how hungry you are. You haven't told me what you did that day. Did you exercise, work out? You haven't told me anything about you. So for me to tell you how much protein that you need, I can't do that. Right. So this is where, this is again, this is again where we're going for you to be able to trust when to eat them hungry now, what to eat and we need some protein and how much to

eat. You just know exactly how much you need. And I know that may seem like, come on, Gina. you have that capability in you, you know, but you will never know unless you try to figure it out, right? And so I would just make your meals exactly the way you've been making them before, but focus on getting some, you know, make vegetable the protein and then, you know, just eat enough to feel satisfied. You need enough to feel satisfied. But, you know, if you're looking for a number, 20 to 30 grams at all your meals, not just more at dinner than at lunch the nut, whatever. This is about what we're focused on again, you know. Which are great questions, by the way. For the morning snack week, I've been having an

apple as my morning snack. Now that we add fat, I'll probably do some nuts. Do we decrease the size of the fruit portion or keep it the same? Oh, God, great question. In other words, do I now eat a handful of nuts plus a whole apple and add a handful of nuts and eat only have that. Okay. It's not a half and half or whatever. It's eat enough to feel satisfied. So no, you're not taking your fruit snack and adding more to it. Great. question. Great question. So it's always portion-wise at the end, eating enough. Ask the four questions and eat enough in the moment so you're feeling like you've had enough, right? Doesn't matter what you're combining. Doesn't matter what the star is. Doesn't matter what you're having

for a snack. Always, always, always, always, just enough in the moment. So you're walking away, feeling satisfied. That's really, it's just such a great question, such a great question. Looking forward to this. I like the changes in the snacks for sure. Question, will this be the last revamp? Nope. It's not. The food plan or is this the plan as we get into week nine to the end of the fall program? No. So we have a we have so we're going to do this for a couple weeks. And then our last two weeks are called personalizing the plan. You are still very much following the plan. But you will actually have options. So you're still going to follow the guidelines. Nothing changes. Still going to go protein for breakfast. Still not having anything after dinner. Still making sure you're doing sure you're pooling from the same same types of foods. But you're going to check in. You're going to check in at at, at. at breakfast and be like, am I hungry? Do I need to eat? Could I eat? Should I eat? Yes, I'm hungry. Okay. I'm going to focus on having a nice high protein breakfast. Then you're going to go to snack. Am I hungry for snack? You're going to ask the four questions. Am I even hungry? No, I'm not hungry. Could I eat? No, I'm not hungry. Should I eat? Should I eat would be I didn't have breakfast. So I should have morning snack. Even if I'm

not hungry for it, I'm going to have a token amount. Then I'm going to, and I'm going to choose from the snacks that are available to me, right? So the similar snacks that you have available to you this week. At lunch, I'm going to say, okay, am I hungry, right? Okay, no, I'm not hungry. Could I eat? I could eat. So let me have a few token bites of whatever. First afternoon snack, checking it. Am I hungry? Do I need to eat? Could I eat? Should I eat? Right? So am I hungry? Yes, I'm hungry. So then I eat whatever is most appealing from me from our pool of snacks. Second afternoon snack, checking in it with myself. Am I hungry? No, I'm not hungry at all. Could I eat? No, not hungry at all. Should I eat? No, I just have my last snack. More than three and a half four hours hasn't gone by. I'm fine. So I am hungry and need to eat is like, okay, then eat and choose the best, you know, available to you. Could eat is like you're not really all that hungry. So you just have a small token amount. Should I eat is yes, because more than three and a half, four hours, you know, give or take, you know, not pushing it any more than five will go by or has gone by without me. eating. So I should have something to eat. Dinner even. I'm not hungry. I'm not hungry for dinner.

Okay. Could I eat? I'm not really young. Truly not hungry. Should I eat? I had I had breakfast, snack, lunch, snack and snack. Today I'm not really hungry for dinner. I'm good. I'm going to bed. And next few hours. I'm fine. Right. Should I eat would have been, well, I haven't eaten for the last, you know, four hours because I didn't have the last time I ate was lunch. So I should eat. And so that is really, again, it's not you doing your own thing, but it's really. adapting and understanding to meet your body's needs that change every day and get so in tune to that, that is on your road to trusting. It's also a great way of maximizing your efforts in terms of getting and keeping that scale moving. Now, the holidays are coming up. I don't want to get ahead

to myself. You can either follow the basic food plan throughout the holidays and just keep your shit together or you can do the personalize the plan. We're going to definitely set you up for success and you have options. Great question. Great question. So in the app before I go, you actually have access to, so if you go into the app, you actually have access to the guides at the bottom and you can go into, so if you hit the guides tab at the bottom, it takes you into the different guides, topics, food plan, daily lives, all the guest expert guides are there, recipe guide, exercise guide, mindfulness guide, blah, blah, blah. But if you hit the weekly guides, so everything that we are following, so prep week, week one, we're going to scroll down because we're in week nine.

You know, so everything that we're going to be talking about this week is going to be all listed here for you. So if you want to take a look at all the topics we're talking about, and then if you wanted to look ahead, what's the tweak for week 10? And then you want to go into week 11, personalizing the food plan, you can watch those guidelines and read them over and see what's up there too. So yeah, so a great question. It's always big picture, right? Everything we're doing is leading into you moving forward and not just losing your weight, acquiring the tools and skills along the way. And that's my sort of issue, I guess, with people just stopping where they're at because I know the, I know the conversation, right? Like I, again, I know what's coming down the

pipeline and why you want to follow through with this tweak to really set you up for success for next, the last couple tweaks. And then I know what's going to happen in between breaks and what you're going to be looking for and what you're, you know, what you're going to be challenged with and struggled with while you're, you know, working on your goals towards your own. And then bigger than that, I know what happens in maintenance. And I know the kinds of comments. And I know the kinds of comments and questions and concerns and where people are at and what's going on and the things that you have to work and work on and work through in maintenance to be able to solidify your weight loss physically and your mindset to actually truly be able to go live your life and

never have to do another diet again. Right. Now, if you've just gained 20 pounds because, you know, something happened. I spoke to someone on the radio the other day. His wife was pregnant. She ate. He ate. He gained the weight. You know, as soon as he got back to eating normally, he lost the weight. He also works out and does whatever. Like, if it's circumstantial weight gain and you've just gained your weight 20 pounds and you've already lost it or come in close, yeah. I mean, you don't have years of, you know, dieting history or you don't use food to cope or, you know, any of those things. And for a lot of people, that's just how it is. They're just like, ah, you know, they do the program, they lose their weight. That's it. They don't have to ever think about it. They're able to easily maintain. But for other people, it's more complicated than that. So I guess it's just about knowing where you are at and what you truly need to lose weight in a way that you can maintain and sustain in the end, you know. Big a, bigger, bigger, bigger picture. I'm really struggling with the sweets. I'm constantly craving a sweet after dinner. Okay, so water, water, water, water, drink more water. You're going to find this tweak is going to be great for that. Feet because really feeding in the proteins and fats

and feeding into your satiety hormones were really helped, like it kind of if you are, if you're craving sweets because you've had sweets, it really helps you cut through that. So this tweak's going to be great for you for that reason. So craving a sweet after dinner and then still need a snack at night. So you don't need a snack at night. Why do you need to snack at night? Now, let's have a conversation about this, right? Why do you need a snack at night?

You've ate and you've ate in breakfast. If you're skipping breakfast, start eating breakfast. That'll be a fix for that. You're eating breakfast, snack, lunch, right? Snack, snack, dinner up until this point. So today's the first day. you've been eating your food choices nutrient rich at night your body's shutting you down your body doesn't need you to eat right now if you were doing some shitty crappy diet program or you were

starving and living off a trisketz and diet coke i'd be like yeah you're probably really hungry at night it's not the case right so so so the so the fix for at night is not what can i have it's what's going on during the day that you are feeling like you are still hungry how's your sleep been too right because if you're really tired you tend to crave more carbs and sugar have you been having like have you been having a sweet treat after dinner every night? Having a sweet treat makes you want more sweets. And so that will cause you to be hungry. Right? So it's both. You're having that sweet treat. It's causing you to be hungry. And so no one needs a sweet treat after dinner. Like, you don't need a sweet treat. I get the cravings can be very difficult. Go for a walk, drink some

tea. Get really comfortable in not having it. Right? Get really comfortable and not having it. And then that's really important because we're so used to dopamine hits, you have to kind of be uncomfortable and not feed into it to break that cycle. So switching up your routine is really helpful. So after dinner, go for a walk. After dinner, read a book. After dinner, a journal. After dinner, call a friend. After dinner, make a tea. After dinner, have a bath. Like, do anything to break the routine that you normally have. Um, so that really helps. And then getting that really uncomfortableness of like, okay, and you don't have to love it. I hate this. I want my tree. You can yell it from the rooftops. Where's my sweet treat? I want a sweet treat. I hate this. This sucks. Whatever. Fine.

It doesn't matter. Just don't give in to it because having that dessert after dinner, especially after dinner, I'm sorry, I got to think of my nose. It's causing you to want to have, and that's the worst thing you can do is eat at night. The worst thing you can do. It's probably the biggest thing messing with your scale is eating at night. It's like totally work against yourself. So what do you need to do to quit that, right?

I'm constantly craving a sweet treat after dinner. So drink more water, bump up your fat, try to do a better bedtime routine, making sure you are. So this week, again, like I said, it'll be a good week for you. So really dig into that. And then still needing a snack at night, even if just a yogurt. So you don't need a snack at night and your whole mentality, even just a yogurt, it doesn't matter what it is. It can be the healthiest snack in the world.

So what happens when you eat food, when you start, when you smell food, your digestive, your saliva gland start going on, it turns on your digestive system. We're going to eat, right? And then when you start eating the food, you're chewing, you're stimulating your digest a system that says, yeah, we're eating. Your whole digestive system turns on. And then your body works really hard to process and digest that yogurt, which takes hours, hours. And it wakes your whole body up again when your body, like breakfast is breaking that fast. So what happens, your body starts to pump melatonin or, you know, melatonin's run through your system. So your

cortisol levels lower, your melatonin rises. It signals, let's go to sleep. sleepy and they have your sleep and then you have breakfast it breaks the fast turns your body on let's go so if that's already started and then you eat a snack later on you're like you're telling your body not we're not going to bed we're going to be actually active we're going to be active i'm eating this yogurt i'm eating this thing because i'm going to be i need the energy from it because i'm going to be really active later and so that's messing with your sleep that is probably making you're tired the next day which is causing you to crave carbs and sugar so if when you're not sure why you're struggling so much. That's why. You're just creating this huge,

vicious cycle and this, this, this, you know, you don't, you don't need it. And you, it sounds to me like you're just, you want it. You want it. Right. So you have to kind of come to the realization how much that is debt. It's really working against you. It's completely sabotaging. You don't need it. Again, I would be horrible to say that if you were just surviving on Triscuits and Diet Coke, but I know you're eating all this nutrient-rich foods throughout the day, right? So yeah, so a combination of eating at night is messing with your sleep. When you're not getting the sleep, you're waking up tired. You crave more carbs and sugar throughout the day. You are less likely to drink your water. When you're dehydrated, you are

also craving sweets. When you have sweets, you want more sweets, and it's therefore a vicious cycle. So that's what's going on. So you've got to break that cycle, right? That's where you've got step back and be like, okay. So there's a few things that you can do there. Drink your water. really dig into the tweak this week. That will really help. Whatever you do, don't have that sweet treat. Like any of those coping mechanisms. If you feel like it's a food addiction, pick up Sandra Alia's book here.

I have this book. Never enough. She also joined us. So her segment with us is in, and I believe we talked about this, in the expert guide, give that a listen. And you want to go over to our podcast. We have other conversations with her as well. So if you feel like it's something you can't stop doing,

it could be a bit of an addictive behavior, even if it's just feeding into dopamine, even if it's just, or it's a coping behavior or whatever. This can really help if you don't want to pick up a book. Like I said, we've got some great podcast with her. We've done quite a few now. So if you just go to our podcast, the Libby Method and search Sandra Alia, you can listen to some of her incredible podcast on this too. So it's not always black and white.

And it's a lot easier said than done. Listen, all of this is a lot easier said than done. I can come up here, share my thoughts, share my feels, all of that. I just want to let you know, I know it's a lot easier said than that this, but I also know you can do it. I know you can do it. And I know some of the side tracking things that people do at this point, just digging their heels in.

One of this, keep doing what they're doing, what works. They're starting to notice why I like this. I like that. And, you know, this is where I want to get you. I want to get you there. Reach out. Let's know if you have any questions. I'm over time today.

So I'm going to jet, but it will be going back. I will be going back, coming back tonight. Coming back to 8.7. All right. What mindset are you in? Where are you at? What do you need? Right?

For this week, we're not done. We have four solid weeks left. We are so far from done. We are so far from done. We have a lot of time left to lose a lot of weight at this point. Thanks for joining me today. Everyone, have a fantastic day. I'll see you later or I'll see you tomorrow.

Amanda Thieb is going to be joining us in the morning. Great conversation. Make sure to tune in. How do I get out of here?