The Livy Method Podcast - Livy Method Day 78 - Winter 2026

Episode Date: March 23, 2026

In this episode, Gina checks in with the Livy Community as they head into the final stretch of The Program, reinforcing that this phase is about going all in on the habits that support fat loss while continuing to build awareness around mindset, routines, and personal responsibility. She walks through how to stay intentional with the Food Plan, from assessing hunger at each meal and snack to prioritizing sleep, stress management, and movement, while also calling out the deeper work required to address old patterns, beliefs, and behaviours. As the scale continues to reflect progress, Gina reminds listeners that real success comes from showing up, doing the work, and creating the new habits that will support lasting change well beyond The Program.This is a recording of the Day 78, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodwinter2026.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. Monday, day 78 of the program, last two weeks, last two weeks, last two weeks, last two weeks,

how are you doing, how are you feeling, what's going on? Okay, so this week's tweak is super effective for fat loss, as is all the tweaks. For some reason, there's this sense that it's not really about losing weight. I do not know where you are getting that from. I know you signed up for a weight loss program. I know you want to lose your weight. I know. know if you are still here, you don't want to stop now, right? This is an opportunity to see what you got. This is about doing all of the things. This is digging real deep. This is leveling up so high. This is maximizing. You're not stopping managing your stress. Have you taken some deep breaths at all in the past week? It's the simplest thing you can do to manage your stress. It is about

getting better quality sleep. Are you still scrolling on your phone and staying up late watching Netflix, right? Are you moving your body? Have you switched up your routine? Are you making sure the things you are doing are the most proactive things you can do to get and keep that scale moving? Right. When it comes to the basic food plan this week, you are just literally checking in at every single meal and snack time and assessing your situation. If you are hungry and need to eat, you're going to still follow the basic guidelines. For example, high protein for breakfast, right? Morning snack. You can have fruit, but you want to combine it with a protein. protein and fat if you do or you can also choose from the other snacks that we introduced in week

nine. So nothing has changed there. Still asking those four sets of mindful eating questions when it comes to your portions. You're still looking to lose weight, right? Portions absolutely matter. When it comes to lunch and dinner, there's no longer a star of the meal, but you're still using protein, vegetables, leafy greens, healthy fats as your base. If you want to add in any heavier carbs like rice, potatoes, or whatnot, because you feel like you need them, because you're been extra active or whatever it is, lunch is still the best place to have them. Two afternoon snacks, you have the option of having, but you're going to check in at each meal, at each snack time to assess if you're actually hungry for it. Check in at first afternoon snack. Still beneficial to have veggies

at that time, especially raw veggies that help to kind of stimulate your digestive system after a larger meal. Check in at your second snack. Are you actually hungry for it? If so, what's the best thing to have? nuts and seeds are still a great option at that time because they are harder to digest, hence that post that we had today maximizing your personalized plan, because by the time they break down in your system, they're going to make you feel more satisfied rolling into dinner, right? Still want to eat dinner as early as possible. Still no eating after dinner. Still literally doing all the things you can to help get and keep that scale moving.

That's what this tweak is all about. Now, the fact that mentally you may be feeling. unnerved with it. That's the work for you. That's the work for you. Do you think, oh my goodness, I'm just going to go and eat everything that I want. I don't trust myself. That's the work for you. Are you going all day long without eating because you're not checking in? That's the work for you. Right. Are you concerned that you're not going to be able to do this or do that because of this tweak for some reason, which makes no sense, that is the work for you. Right. So whatever the thoughts in the fields, Papa, I'm 150% confident this tweak is going to work for you, right? Of course,

we're not just measuring that by the scale because it's super effective because there's a rhyme and a reason of science behind this tweak that we're doing this week. And it's building on everything you've learned up to this point. The thoughts in the fields that you have about it, that's the work for you. Again, these tweaks are designed to bring up the thoughts, bring up the fields so you can work through them. You are, I know I said it very bluntly in the check-in this morning. You're never going to be able to maintain and sustain your weight. Never, ever, ever, ever, ever, ever, ever, unless you do the work to work through your issues, associations, your beliefs, to work through old habits, create the new habits that are going to sustain, the new you, the new way you are

living your life. You cannot go back to what you did before because you were a product of the choices that you were making. And so that takes work, right? You absolutely can lose your weight in a way that you're going to be able to maintain and sustain. You have to be very intentional, very intentional about changing the things that you are doing, changing how you are thinking, right? And that's what this is all about. So if you're feeling a little bit challenged with this week, this week, great. I love that for you. I love that for you. Why am I not? Here I am. Sorry, I'm just trying to figure out where I am here in the group. All right, it's such hard work. It is, right? It's work. Anything like what we're doing is worth working? I don't know. There's a saying there. I don't know what that is. There's a saying, wow, when you don't focus and party too many nights threw me right off. Well, it sounds like you had fun, though. It sounds like you have fun. It shoved me this morning, gained three pounds, but that's okay. Scales up three pounds. You didn't gain three pounds. Scales up. I know because I didn't drink my water, didn't do my treadmill and didn't get a good night's sleep. My body is sore. Didn't listen to Gina, no record in my journey. I'm going right back.

on track today and that's it right like every day you wake up you should look better and feel better because you're intentionally trying to make that happen with this program right and if you don't you should be able to look back and say oh like my legs are burning me when skiing yesterday right I was so tired this morning because I was exhausted so my weight chances are is up today I don't even have to get on the scale but I would know oh it's because my legs are super sore and I'm like tired. So you should be able to, and if it's food choices, because someone had a great comment, man, let me see if I screenshot it the other day. Someone had a great comment yesterday. I kind of used it as the base of the check-in yesterday. Let me see where I had it. Okay, this one. I've been

very successful during the program. The last two weeks are the only two I haven't dropped at all. Okay. I get this happens sometimes, but I'm wondering, is it because of the tweak? because they added weights or because I was a little off last week. How do I know? Okay. So if you've been dropping every single week, I would imagine it's just your body's time. It has nothing to do with the tweak. Like I would never ask you to do something that's going to fuck you up, stop you from losing.

Like, it would make no sense. Do you know what I mean? So it's not that. And if you did think it is, then what about the tweak? Like maybe you're not asking the four sets of mind-fleading questions. Maybe you're over it. Like, you know what I mean? Like what?

You have to ask yourself, what about it do you think is preventing you from losing weight? And that's why I'm saying. It just makes no sense. It's not the tweak. So then what is it, right? The fact that you have been very successful and losing weight up until this point is like, okay, then it could just be that your body just needs to be like, wait a minute, I need to adjust to this weight that I've already released, right? Which that's only a good thing.

That's only a good thing. And then there is the, I added weight. So if your body is sore, like if your weight is the same, you know, because they didn't mention that they had their weight had gone up. If your weight is the same and your muscles are sore and your weight is the same, chances are your weight is up but is actually down. And so it's showing up because your weight can be down and up at the same time. And then the other is, or because I was a little off last week. So what is that mean? What is the little off mean last week?

Right? Like what does that mean? Were you indulging in ultra-processed foods, which could have your weight up because you're of inflammation? Did you have crappy sleeps? So what would that be? So that's where you really want to be like, what is going on? How come I feel the way I feel today?

And that's what this checking in at every meal and snack. time. I'm checking in in the morning when you wake up, you open your eyes, setting your intentions, end of day reflections. It's constantly being aware of your body and what's going. It's a lot of work until it's just automatic. So it's just, it's all about it becoming so just part of who you are. I don't spend a lot of time being mindful or like ask, I don't ask four sets of mindful eating questions. I mean, I know that still, after all these years, if I'm focused on work, I have a habit of going all day long without eating. My body kind of supports the fact that I'm so focused on something that it won't tell me that I, that I'm hungry. However, I will

become irritable and a little bit crabby. And then then I'm like, what's going on with me? Oh yeah, I need to eat. Right. So I, so, so I have to make a point of being like, okay, let me just take a break and get some of these a drink, get some of the eat. Because I just know that about me. Right. So all this is about this new way of living your life just becomes part of who you are. And you can look at the food before it's even on your plate. And like if you're at a restaurant, a waiter's bringing food, you're going to know, okay, that's too much food. Right? You're going to know, okay, it's not enough food. And that's what this is. This is, this is all practices to help you be able to get to a place where you're going to actually be able to maintain and sustain your weight because

it's part of who you are. It's part of you are. Why don't wait for 10 days, came back two pounds heavier, but have lost it. Yeah. Right? Because it's not real weight gain. It's not real weight gain. While I was away, everything I have practice had stuck in my head make the holiday much more enjoyable and didn't feel I missed anything. Oh my goodness. That's it. That's exactly it. Let me read that again. One away for 10 days came back, two pounds heavier, but lost it while I was away. Everything I have practiced has stuck in my head made the holiday so much more enjoyable and didn't feel like they missed anything. Like that's, that's the goal.

That's that bigger picture is life, living your life or you don't feel like you're missing out on anything. And it's about finding other ways to indulge, indulge in the conversation, indulge in the activities, indulge when you come to eat your food and taking time to be grateful food, smelling the food, tasting the food, chewing the food, talking about the food. There are so many other ways to indulge beyond just eating more than one. what we need. Now, when you eat more than what you need, that's where you get that kind of insulin high and you're just kind of like, ah, I feel so good. Oh my God, I ate so much. And then

the aftermath, oh my God, I eat so much. And why did I do that? And then you're tired and lethargic. And the next day you wake up bloated and your body's inflamed. And it's just like, yeah, right? That's it. That's it. Good morning. Just had a check in with my family physician. Since January, I am no longer in the pre-diabetic range. cholesterol is back in the normal range. Bye-bye statins. Woo-woo. I see Tony in the background's doing this.

Blood pressure meds had been adjusted by-bye water pill and will likely be discontinued in two months. Can't wait to top it all off, down two sizes in my jeans and was told I looked 49 years old last week. I'm 62 and feeling great. Wow. Come on. Good for you. That's what this is all about, Arling. Good for you.

This is what it's about. This is it. This is it. Yes, of course, you want to fucking lose the weight. I get that. Yes, of course. I never lose sight of that. We never lose sight of that.

Because just losing weight is going to help with so many things at the end of the day. But how you are losing weight matters. This is the difference between weight loss versus fat loss. Giving your body what it needs to address its needs to help it heal, repair, rebuild, regenerate, rejuvenate, do the things to help. help support your hormones, right? Not balance them because you can't balance your hormones, but support your hormones, support your body working its best. Your body's sole purpose in life is to keep you alive and it's constantly trying to figure out how to do that, how to do that,

but you got to help it out. You got to help it out. No longer in the pre-diabetic range, cholesterol is back in the normal range. Blood pressure meds have been adjusted, right? And we'll be discontinued in two months, down two sizes and look. and feeling fantastic. That's what it's about. Sometimes you miss that. If you don't, if you don't have the opportunity to be checking in with your doctor and I know a lot of people don't, if you don't have the opportunity to be checking with your doctor or you haven't gotten your blood work and you don't know where your baseline is before you start. You don't have that record. So many people do because of their health issues. They are checking in with their doctor. And that's that so many people,

and I just want to go back to the very beginning where we have a lot of people who are in that pre-diabetic range or who have diabetes, for example, so nervous about the changes that we're suggesting on the program. This is why I don't force anything. But I know this happens every single time, right? Like this, this is what happens. Unfortunately, there's probably a lot of people who didn't because they were nervous, unsure, because they were taught one way and all the things are changed. They haven't got caught up to that or whatever that might be because they heard this. They heard that. they're unsure of this, eating so often every day spikes your insulin. Yes, if you're eating fucking cookies all day. You know, not when you're eating vegetables and proteins and fats and,

you know, um, whatnot. And they don't stick around long enough. And I'm not here to convince them. I'm not here to try to convince anybody or doing anything they're not comfortable with. I try to help people see the reality of the situation, but this is what you get at the end of the program. And I love that. You shared that. This is, this is, to me, this is everything. This is everything. This is everything. Hi, Nancy. Good for you. Good for you. Good for you. You must feel freaking fantastic. That's amazing. Round seven for me, truthfully focused on only three with intention. That's okay. That's how life is. Down 25 this round, but it's done with a positive attitude and mindset for me success is in the mindset. Yes. It's in your mindset of understanding like,

yes, where you want to go, but why you want to get there and really focusing on all those positive things along the way. Like, you know, having better energy, sleeping better, pooping better. You know, sometimes when we focus just on the scale as a measure of success, we feel like a failure all the time rather than focusing on all the incredible things that you're doing. And to Arlene's point, unless you're getting tested by your doctor, you're unable to see what's truly happening inside. We're just focused on what's going on by a piece of metal that we're stepping on every day, you know? Oh, that's amazing. Right. So much goodness. So much goodness. That phrase, your weight can be down and up at the same time is difficult to understand. What do you mean?

So first of all, you might be missing some of the posts that we've had on the scale and you might want to go and look at those. Your weight fluctuates every day for so many reasons. We have a couple posts. One is called why is your weight up, right? And it lists all the reasons why your weight can and will be up. So your weights can be up after you do a workout or any kind of strenuous activity that has your muscle sore. Whenever your muscles sore, your body's retaining water, your muscles are inflamed, and therefore your weight will be up. It's not real weight gain. In order to gain weight, your body has to take the foods that you are eating and convert them into actual fat, break them down and store them as actual fat, right? It's what feels, like you don't grow fat cells.

right you have your number of fat cells and what fills your fat cells causes you to gain the weight and when you your body releases fat what fills your fat cells then those cells shrink back down again and so your weight can be up because your body's sore you went and did a workout that's amazing nothing but beneficial but if your muscles are sore right your weight will be up a crappy night's sleep will have your weight up um salty foods will have your weight up because your body's retaining water not drinking enough water being dehydrated cause your body to retain water will have your weight up. There are so many reasons why your weight can and will be up. It's normal for your weight to go up right before your weight drops. So if you're

tracking your weight every day, you will notice, many people will notice you have an up right before a down. That's because the body is retaining water in order to follow through with the detox process and releasing that fat. Right. So it's not real weight gain. It's not real weight gain. It's just normal fluctuations. You weigh yourself in the morning. You weigh yourself at night. You wait yourself at night. there could be like a five to 10 pound difference. I mean 10 pounds, you'd really have to really do it. But you know, eat and drink a lot of food. But there can be a five pound difference.

You weigh yourself in the morning versus the night. You didn't gain five pounds throughout the day. Your weight is just simply up for a variety of reasons. Eating alter processed foods can cause inflammation in the body. It can have your weight up. So you're working towards trying to lose weight. And if you are doing all the things you need to do, but you're working out.

Maybe you, I don't know, you got in an argument, something's on your mind, you had a bad night's sleep. One day you didn't drink enough water, although you're doing all these other things. Your weight can be up, but actually you are in the process of dropping fat at the same time. That's all that is. Same thing when it's a mini version of that is your weight goes up before it drops. You didn't gain weight before your weight drops, right? And then when your weight goes up and then it starts to drop and then a day later or two days

later you see your newest low and then your weight goes back up again that's not weight gain that's your body retaining water to continue to the fat loss process and then you'll see it go down even lower and you'll hit your new new low right so this is like understanding the natural fluctuations if you are getting on your scale and every time it's up a pound you think you've gained weight oh my lord you're going to make yourself fucking crazy and it's just not reality right it's it's not real life it's just you being really fucking stubborn not you like specific them generalizing it's just you're you being really fucking stubborn on wanting to believe that you're failing because the scale was up or that you know what I mean like that mindset so yeah so so it's kind of figuring out what are the

choices that you're making versus how you are feeling what is going on in your body so this is why your weight can be up and then down at the same time so if you're if I I've indulged on the weekend or like my muscles are really sore or had a crappy sleep and I think my weight should be up today but my weight is the same, but I've been following the program and really working hard to move that scale down. If my weight should be up, but it's the same, I'm going to assume my weight is actually down. So it's just trying to figure out what's going on in your body at any given time. That's why you're, that's the whole point of tracking your weight each day is like cross-referencing how you're feeling, the choices that you've made, and what's being reflected on the scale. That's why the scale is simply a tool

to help you understand, okay, what phase, for example, phase, is your body in? Is it my body currently dropping weight? Am I, you know, on a plateau? Like, what are the things I need to focus on to get this scale moving again, right? I need to get a better night's sleep. I need to drink lots of water because my muscles are sore. I need to give my body some rest. Like, that's where you need to understand where you're at and what your body needs.

That's a great question. That's a great question. Great question. My weight is up 2.1. I have a swollen knee from arthritis and a baker cysts. I can hardly walk and it feels like a balloon ready to burst, right? So that would be inflammation. Weight would be up. Also, that could be if you're taking any anti-inflammatories or you're taking any Tylenol, Advil, pain relievers, anything like that can mess with your stomach. So although that's really upsetting, you can still focus on fat loss at the same time by doing the things that you can do, right? So yes, we may have reasons beyond our control, why are weight is up, but doesn't stop us from actually helping the body release fat either. Because your body, carrying excess fat causes inflammation. Your body's not interested in, you know, excess inflammation. I am dog sitting an hour away from home. I forgot some of my food, all my supplements in the scale, and we're having a snowstorm. I feel off kilter. It makes me worried that I'm going to

throw in the towel. It's good that you know that. You'll never reach your goal that way. never because the universe is not going to align perfectly right like i'm just stating the obvious for you which i know you know i'm just reinforcing it because you took the time to post it on the post which means you already know that which means you are already so far ahead right like this is account this is accountability knowing you and what you're like i love this this is exactly it okay old me would have thrown in the towel what's the new me going to be just because you don't have your supplements just because you, you know, don't have the foods that you have, doesn't mean you have to eat Cheetos. Just be like, fuck it.

Fuck it. You know, go for a walk with a dog. Maybe go walk to a grocery store or grab some good foods. But see, this is that sense of awareness. Understanding, understanding yourself. Right? But you didn't throw in the towel. You're not going to throw in the towel because you already got this.

You already got this. I'm not even worried about you. You got this. You got this. So lots of reasons. Okay. So let's let's go deeper on this. The snowstorm is interesting because maybe you can't get out or maybe got to go now.

Do you just kind of want to hunker down and just eat, like indulge and stay inside with a snowstorm? Do you have a lot going on in your outside world? Like what is, do you know what I mean? Like what is, what is that feeling like rumbling underneath you trying to say to you, the one that wants to stay inside in this snowstorm and eat Cheetos? I don't know if it's Cheetos, could be whatever. You know, like the one that feels like you're just going to just be like, fuck it, throw in the towel. What's happening there? What is that?

What is that version of you want? What do they need right now? It's not the Cheetos, right? It's not the thing, whatever. It's not throwing in a towel. But what is it? They need the rest, comfort. Like, what is that?

That's that feeling that, oh, I might throw in a towel because that's going to give you some sort of reprieve. that's going to work for you in some way short term short term not going to work for you long term because you'll never reach your goals that way what is that like what's the feed feed that need what need is that and don't mean with food obviously so that's where I would stop there and be like okay what is this what is this about because every now and then I had I had a very similar feeling this morning where sometimes I feel like oh my god what am I doing I'm never going to do it I'm you know I'm doing this book with indigo and then I want to do this I want to do that and I'm like don't know because something didn't go my way with something and I was just like oh god what am I

doing should I just like I don't know quit everything and move away so obviously I don't want to and like nothing's like that's not a what what am I even thinking like my life is good everything is wonderful but like that crept into my mind this morning as I'm like blow drying my hair I just kind of sat there and I'm like oh but then I was like what is that about okay so one little thing to go your way. Wow, Gina, that's pretty extreme. It's your problem, girl. What is going on with you? You know, so I just kind of caught the moment and caught that feel, but it was probably just like that moment of just like, okay, I'll do nothing then. I just want to crawl into a ball and do nothing and just like, just be safe, you know? So I don't know what that was about. So that's that

place you got to go. Essie, I'm back. Just had shoulder replacement. Odette has been keeping me up to date. Just had shoulder replacement. Good, being good while a little off program. Healing now, back to eating healthy and listening to my body scale has stayed the same. I'm so proud. There you go. Been through major body trauma. Major body trauma. So many people are back. Let me just say that right now. So many people are back. It is so normal to need to come back. Come back to focusing on yourself. to come back to focusing on helping your body release this fat, to come back after trauma, physical things going on, mental things going on. Like it's just that's life, right?

EBS flows. The thing is that what's so great about the living method and to your point is that the scale is stayed the same, you don't have to always be following and maximizing and doing all the things to be able to still make a difference. and everything that you are doing on the program is all beneficial in life in general. You didn't just starve, deprive yourself, eat less of the same shit, and then the minute you go back into old habits or whatever, that weight just piles on. This is why when I say off the top, you've got to learn how to maintain and sustain your weight.

Absolutely the way you lose your weight matters. So you already got the edge there. You already got the edge there, right? So that's where you're going to hear people, I went away on vacation, I ate my face off, came back, wait, it was up, it's back down. Oh my goodness, that's amazing. You'll hear people on the weekend, oh, I indulged. For sure, I thought my weight should be up, but your weight was actually down.

Because at this point, you're building on that momentum. If you haven't been with us for a while, reach out, ask for help. We'll help you figure out how to pick up where you left off and or just keep moving forward. You know, we're just happy that you're back. That's it. This is a place to come back to, right? And it's not about, it's not, sometimes in life, it's not about doing all the things. It's doing as many things as you can to help yourself in the situation, keep moving forward,

and get one step closer to your goal, even when it can't be your main focus. You know, it's not always about like, I'm going to get her done. It's just like, oh, fuck, I'm barely here, but that's okay, I'm here. I'm still here. I'm still here, you know.

I'm carrying up for my trip to bard Badoz at the end of April. Nice. I am ready to strut around with my newly gained confidence and I will follow the plan. I will also indulge, take long walks, and respect myself.

That's a whole vibe. Yeah, you will. Yeah, you will. Yes, you will. That's this about who is that version of you that goes on vacation? Right? That version of you. That version of you enjoys the margaritas.

That version of you gets up, goes for a walk, maybe goes to the gym, maybe does a swim at the end of the day. That version of you carries a water bottle with you to make sure you're always hydrating while you're drinking. That version of you takes time to put on your skink, your sunscreen. You know, it's my new version of me. That version of you wears a big fancy hat. You know?

Like who is that version of you that go, I know the old version of me would go, you know, and get totally burnt to a crisp and then ruin the rest of the vacation because I'd be so burnt I wouldn't be able to move. You know, that version of me? That version of me would just like want to come home so desperately from my time away because I ate all the things and drank all the things and didn't do anything for myself. didn't actually enjoy it because you just felt so crappy by the end of it, you know.

Who is this version of you? How does this version of you go on vacation? How does this version of you navigate weekends? How does this version of you show up at a family event? Right? It's a whole vibe. That's a whole vibe. I'm excited for you. Barbados is great. Barbados is so great. My biggest change this round, minimal weight loss, but my sleep hygiene and sleeping is so much better. Yes. That's a game changer. That's like your sleep is, I just did a podcast the other day with the ladies at This is Peri Menopause and Dr. Link had joined me and we talked about sleep. I think sleep is like a, it's definitely a game changer. I mean, if you think about menopause and all the different, you know, regardless what stage of menopause you are is and how it's affecting your sleep. H.R.T. MRT is great, but it really addresses your symptoms and the biggest one not being able to sleep. And that's why it kind of helps

with weight loss because you're actually getting sleep. So if you weren't getting sleep before, I can make very weak loss very difficult, you know. I'm happy to hear that. I'm happy to hear that. Keep calm and carry on. I love that. Look at Annette. Hang in there, Annette, you got this.

Make do with what you can find. It happens that we get caught unprepared. Progress, not perfection, but don't throw in the towel. You'll most likely regret it and doesn't change anything. You're still there in a position. Look for a way through. You'll be so proud of yourself. Look at that.

My gosh, I love our community. I love our community. Can we still have protein? with our fruit if we are hungry for a morning snack. Absolutely you can. Yeah, really the only thing that changes with this tweak is you no longer have to force yourself to eat if you're not hungry unless you're running the risk of going too long without eating. And there's no longer a star of the meal anymore. So this is where you'll see, I don't know if you saw the post today on maximizing your food plan. And again, it's not meant to stress you out at all. Not

meant to stress you out, but really giving some thought to the food choices that you are making and how you're feeling. But all of those food choices are based on the same foods that we have on that initial grocery list. So we're not introducing anything new. You don't want to be all of a sudden adding pasta or, you know, whatever, if you haven't been having that. You still want to work to minimize any of those heavier carbs or had them in at lunch is the place to have them. still very much focused on the scale and losing weight. Like this is not, this is not you doing your own thing.

This is ideally the tweak that you're going to want to follow in between programs. And then you're going to want to do a reset with the spring program. Of course, if you're going into maintenance, which reminds me, so our new membership, which is just a better word for subscription. Subscription wasn't sitting right with me,

but membership I love. So those of you who signed up for, our subscription service or our membership, you're asking, what do you need to do at the end of the program? So you just follow through on your app. Once you complete it, the app will take you into a general tracking. And then the new program will start when the program starts. And then you just use your order cord to get into the new Facebook support group. But we're going to be sending out information on next step. So everything that you need to know. Those of you who are currently on a single purchase, yet you want to sign up for the new membership. The membership is going to be available

later today, but it starts today. So if you're in the current program, you're going to to wait to the end of the program to purchase that membership. So just kind of hold off. Just go to hold off. But we're going to give you everything that you need to know about next steps, right? So what to do in between programs, what to do if you signed up again, what to do if you are going into maintenance. We are still, though, expecting that right to the very last day, you are focused on getting one step closer to reaching your goals. So we're going to tell you everything that you need to know. We're going to outline everything for you. We want to make sure you're feeling super competent in next steps before you leave the program. I think the last day of

program, I think it's a Sunday, and then we'll post all the information where to find us, what you need to do, however things are going to work. So we're going to be having those conversations. But we're not done yet. We're not done yet. Two solid weeks. Let's see what you got with personalizing the plan. Let's see what you got. See where you're at. You're not, again, you're not on your own. You're still following all of the guidelines, right? Still protein focus. If you have fruit, combine it with a protein and fats. Checking it every single meal and snack, pay attention to what, like if you are eating your lunch and there's no longer a star of the meal anymore, there's still the protein, vegetables, leafy greens, healthy fats.

If you add in heavier carbs, pay attention to what's most appealing for you. Pay attention to what you end up leaving on your plate, right? Like pay attention to those small little things to get to understand. If you have fish for lunch, pay attention to your hunger levels and how you feel afterwards compared to if you have steak at lunch. And one is not better than the other. Both are really great. It's just no one takes into account how long it takes certain foods to break down and digest in your

system. And that's what that one post is about today. Right. So the reason why nuts, like nuts and seeds again, like I mentioned, are that second afternoon snack is because they take about 90 minutes to break down in your system. And by then, you're feeling more satisfied from that protein and fat. So rolling into dinner, you are less likely to overeat your dinner. Right. Vegetables are still, raw vegetables is still a great snack after your larger lunch meal because they are hard to digest. Then get the body working hard after that lunch meal. So those same principles still apply, although you do have flexibility in terms of your snacks moving forward. So you might find that personalized and the plan looks very similar to the basic food plan

or to the revamp that you've been working on, right? But this is where you want to check in at every meal and snack. You don't just kind of want to coast. you want to take it to the next level. Have fun with it, though. Have fun with it. It's a cool tweak. Remember the thoughts and feels that pop up.

That's a lot of the work as well. I join for a single program, but want to change the membership for the spring program. Is that possible to change? Yeah, you totally can, Joanne, but I just wait until the end of the program because if you, like, it'll be available later today for you to sign up for the membership,

but your membership starts today. So you pay today, you start paying today monthly. So just wait until the end of the program. And then you can get signed up. Don't worry. good. You're good. We're going to give you more information. So when is it okay to have fruit aside from the morning? So just like last week, you could have had fruit in the morning. You could also have fruit in the afternoon. I'm glad you brought this out because as the days get, you know, as the, as the temperature

rises, we roll into spring, summer, the body's more inclined to kind of like want a little bit more fruits. So you can have, you could always could have fruit at breakfast. You just want to make sure that it's protein is your focus, right? So you could always have fruit at breakfast, like berries or something like that. You just want to make sure if protein is the focus. You can have fruit, obviously, at morning snack. It's a great idea to compare it with the protein and fat like we've been doing, you know, some yogurt, cottage cheese, you know, you can do a boiled egg and some fruit if you wanted to. You could always have fruit at lunch, although in the wintertime, it's not as appealing, right? So berries on a salad, something like that. You don't want to be

having fruit as a dessert, though. That's really important. If you find yourself wanting something sweet after lunch, after dinner, that can be problematic. So obviously not the end of the world, but you don't want to be doing that. And then your afternoon snacks, yeah, you could also add in fruit there. But make sure it's because it's actually what your body needs, not because you just like fruit or you want something sweet. So if you were looking for something sweet, chances are it's not fruit. In the summertime, it can be, but it might just be that you need to drink more water. But you have a lot more flexibility. So basically, with breakfast, morning snack, with lunch or your two afternoon snacks.

But I probably wouldn't have it more than twice. Like if you have it morning snack, you know, you can have a little bit in the afternoon snack, but I wouldn't also be having some at breakfast and then some at lunch. Because your body really in the wintertime only needs like one to two max servings

and half of, like half an apple is a serving. Not that I'm, you know, into portions or whatever, but you get the idea. So you got a lot more flexibility there. Okay. I know it's my body stabilizing after reaching my goal in January,

but being down and up three, pounds since then is so frustrating yes figure out what's going on there happy to help make sure you reach out okay everyone thanks have a fantastic day tanya jel samino's going to join me tomorrow we're and talk about body image how to dress our ever-changing body uh it's always a great conversation with her i'm looking forward to that we're we have we're not done yeah not done so stick around have a great day everyone and i'll see you i'm gonna be back later tonight if you want to join me then otherwise have a great day and i'll see tomorrow bye