The Livy Method Podcast - The Tweak This Week - Fall 2024 - Week 10

Episode Date: November 20, 2024

Join Program Manager Kim and Maintenance and Mindfulness Manager Odette as they break down and dig into the tweak we see in week 10 of The Livy Method. This is the live recording from November 20th, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:Reviewing the Food Plan Revamp TweakGetting out of the regular routine and trying new things is the challenge.How the weekly tweaks are more proactive than following Back on TrackLevelling up your mind/body connection – make changes to see change.Don’t wait until January, start now!Making the weekly tweak changes will not stop the scale from moving.Discussing Back on Track.Back on Track is not an invitation to go off the rails.Introducing Personalizing the Plan.Having the flexibility to be more in tune with what your body needs.Personalizing the Plan is not doing your own thing, it’s doing “All the things”To learn more about the Livy Method, or to sign up for our Winter 2025 Program, visit www.ginalivy.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 from 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. New year, new me. Season is here, and honestly, we're already over it. Enter Felix, the healthcare company helping Canadians take a different approach to weight loss this year. Weight loss is more than just diet and exercise. It can be about tackling genetics, hormones, metabolism. Felix gets it. They connect you with licensed healthcare practitioners online who'll create a personalized treatment plan that pairs your healthy lifestyle with a little help and a little extra support. Start your visit today at felix.ca. That's F-E-L-I-X dot C-A. Welcome to the Tweak this week. It is week 10 of the program.

Let's get right into it. This week we have been following the revamp for our second week. The star of lunch and dinner is Switch. So now prioritizing that protein at lunch, those vegetables at dinner, trying to minimize any heavier carbs for the past week and a bit. Really making sure you're doubling down

on that protein for breakfast. And really the biggest change is the flexibility in terms of the snacks and dropping your two afternoon snacks down to one. I mean, at this point, the second week of following the revamp, people should be adjusting to it quite nicely. So we're going to do a quick overview of where people are at. And then I want to get into the tweak next week because that's what's really exciting. Hi, Kim.

Hello. How are you? Good. I want to move to not mess around this week. People here week 10, they're here, right? So where are they at? What do they need to know? What's the vibe? What's the vibe? What's the vibe this week? Talk to me. Definitely. I feel like the general sense of the last week, specifically with this tweak is people having to get out of their routine. And there was some discomfort in that from people in getting out of that routine. I really noticed that as soon as Back on Track was introduced on Sunday, and there was a lot of people that just seemed to want to cling to that initial food plan. And can I just go back to eating this?

Because they got a little uncomfortable having to try to think of what they could add to their meals to bump up the protein and fat, thinking of how they wanted to navigate their snacks. What is the easiest? And I think not so much seeing this tweak as a step towards what's coming and how to move forward, but looking at it more of it as a barrier. Yeah. People want to see that scale move like yesterday, what more they can do, but they don't want to be proactive in doing the things that they need to do. And so we're not trying to fuck you over. We want you to be successful. So the best thing you can do, and we hear it all the time, trust Gina, do what Gina says. I mean, I'm not looking for blind faith from anybody, but as uncomfortable as it may make you, these tweaks are designed to

get you to dig deeper, level up even more to step out of your comfort zone. If they are challenging you mentally, they are also challenging the body physically. One week leads into the next, leads into the next, leads into next. With the living method, you are dieting differently. You want a different outcome than all your other diets, which was the difference between actual weight loss versus fat loss. We're going after fat loss, not muscle mass, not water weight, actually helping the body release that fat. And in a way, you're weight, actually helping the body release that fat. And in a way, you're going to be able to maintain and sustain. So you're gonna have to do things differently. What I have to say about back on track, it's great to have a fallback that's

going to help you recover from your indulgences. But make no mistake, following the tweaks each week is a way more proactive approach, which is why if you went completely off the rails this weekend, you implement a couple of days of back on track, you want to get back to following the current tweak. That's the current tweak is always way more effective than the back on track tweak. And then, so then people might be looking big picture.

They're coming back with us in January. Yes, and you're restarting the whole process over again, but you're bringing a whole different body into the process. So you've made changes physically, mentally, and you get to restart the whole thing over again. So what you're doing in the beginning of the next program is different from where you are at now today in this program. So yeah, you could just, no one said you couldn't just follow the basic food plan and you, in fact, I say it all the time. If you just want to follow the basic food plan, eventually you'll reach your goal. It's going to take you a lot longer, a lot longer.

I wish that was the quickest way to weight loss because our job would be so easy. We could literally just sell a food plan and then sit around for the other 90 days and not have to get done. There you are. You don't even need to do this week, this week conversation. It's just like same old shit as last week. Same old shit as the last 10 weeks. Just us popping on saying same, same, same, same. Don't worry about it. But you know, I'm so bored. I need to switch things up. Yeah. I hear you. That would be me. I just remember saying that. Save. Yes. Yes. But yeah, I think with the revamp, the big thing to keep in mind is, yes, this is going to make you uncomfortable.

Yes, you are going to need to switch up the things that you are eating, not falling back on those old faithfuls. Because if you're eating a bowl of oatmeal every single day for breakfast, because you like having that, if you don't try anything else, you're never going to know how it feels to have that other thing. So the big point of this week, which is also another one of the tweaks this week is leveling up your mind body connection. And leveling that up is exactly getting uncomfortable and seeing how you react both mentally and physically to that discomfort. We've had so many conversations with the amazing guest experts with our Real People, Real Journeys, where people have had to get out of their comfort zone. And that's when they see

things changing. If you are not going to make changes, you are not going to see change. So this week, the last chance at really taking on a tweak before we move into the real work for weight loss, which is what we do moving forward, you know, really get into this this last week and see how it feels get uncomfortable and dig into why you're uncomfortable dig into making some changes, trying some new things, and maybe a little bit of that blind faith is needed for you to step off the ledge and into the higher protein and fat rebound. I think there's a difference between a routine and consistency, which the body loves and just being like relaxed. And like, this is not the point of the program where you'd like take your foot off the

gas you're relaxed this is actually where you want to put pedal to the metal this is where you want to dig even dig deeper level up which is why really leveling up that mind-body connection right like taking everything that you have learned over the last two months of the program and implementing all of it this is where you want to step up. And again, I started saying today, you want to finish this program stronger than you started. And especially at this time of year is really important as we roll through the holidays into January. You don't want a fresh start in January. You want to fucking fly into January. Like you want to be like, I am ready to go, bitch. I am a, I'm ahead of the game here. Right. Not feeling like you, you got to catch up

and you know, you're not where you want to be. And you want to be exactly where you want to be and exactly be super confident where you are going into January. And I think people have this tendency. It's, Oh, it's the holidays. Let me just wait. I'll start fresh in January. There's a lot of time between now and then. And I know when you feel like we only have two and a half weeks of the program, that's a lot of time. Some people expected to lose like 20 pounds in the first four weeks of the program. You divide that into four weeks, that's like 10 pounds. You had the expectation of losing 10 pounds in two weeks at the beginning of the program now maybe you were a little like overly excited about how much you were going to lose there but still two and a half weeks is a lot of time two and a half and we are

going to you know moving forward after next week we are going to be setting everyone up for everything they need to the whole thing is we expect you to continue to work on your own in that break groups it isn't just like this is over I literally have to wait go back to what I was doing before I joined the program for four weeks and then I'm going to start again to your point you want to keep that momentum going by continuing and we are going to set everyone up with all the information they need to continue with the plan and next week's tweak that we have but one thing that you said sort of tweaks something that I've noticed in the group with change and there's a little bit of fear of change when people see the scale moving well I've been losing weight doing what I'm doing I'm scared to

switch up what I'm eating for breakfast because I've been losing I'm scared to switch up what I'm eating for breakfast because I've been losing. I'm scared to switch up my routine or my, you know, what I've been, my meals, my snacks, because I've been losing. And eventually that is going to taper off your body. You get your body's attention. Your scale starts moving. Eventually when your body gets used to what you're doing, it's going to slow down if you're doing the same thing continuously. So that's something to keep in mind. It's kind of like the gym. If you're just doing the same routine at the gym day in, day out, your body just kind of like adjust to that. It's not a challenge to your body. This is why you always want to be switching up your routine, but not too often that you're stressing the body out

and keeping... I saw this, there was someone who said, Oh, I was before this revamp week, I was like 0.2 pounds away from my goal. And now because of this revamp, my weight is up and it's not working for me anymore. Like I would never, ever, ever suggest anything that was going to stop someone, set them back or prevent them. And so this is sort of that I get in your mind, you're like, you've changed something. So this is stopping you. Chances are your body was ready for a plateau. Chances are your weight is up because it's actually about to drop again. Chances are it's probably the million other reasons why the scale is up and has nothing to do with

switching the tweak. Every tweak builds on the following week. So it is way more proactive to change to the next tweak than it is to stay stuck on what you were doing because you think that's where also you're missing the point that it's if your weight is moving today, it's not what you did yesterday. It's been the days and weeks and months leading up to that scale dropping. So chances are, if I say it's a Sunday, my weight was dropping and I switched gears on a Monday, what's happening on the scale of Monday

has nothing to do with what I did the day before, right? So it's always best just to keep moving forward. People have to be very mindful even at this point of doing their own thing. And I think this is where the tweak next week freaks people out because they think, oh, I can eat whatever I want or do whatever I want, which is the opposite of what the actual tweak is. I want to get into that for a second, but someone had a question, Madison. when we are using the back on track method for one to two days, are we pausing the program when doing this and then jumping back into where we left off? Yes. Just like sickness protocol, right? So if you can't follow the program and you're implementing

the sickness protocol, then what you're going to do is pick up where you left off ideally. And you might still see the scale move in back on track. Like that's, that's typically what, what will happen because whenever you indulge, it's a bit of a challenge to the body. We can go up body stressed out. That usually throws the body. And if you, if you've indulged to the point that you're really feeling it usually throws your body into detox anyway. And that's where you can actually see that scale will move.

So you do want to just pause the program back on track. Let me back on track. It's like, let me take a minute, help my body recover the indulgences before I'm back to proactively focusing on getting that scale move again. Although with that said, back on track can be exactly what you need to get that scale back again. The body has a routine. Yeah. Yeah. And I was gonna say, that's our sort of our next topic that we were going to hit is back on track. And you know, that's, um, that was the big thing that was introduced this week because the revamp and the tweak is the same as, and so that's where a majority of our questions came. So I kind of wanted today to go over a little bit to Madison's point of when to use it,

how long to use it for, and then what do you do when you're done going back on track? So yeah. So yeah. So if you go off the rails, it's not for little indulgences here and there. It's not for when the scale is up, even though you've been doing all the things it's for, when you go away on vacation and you eat and you drink, you eat and you drink, you know, you like, you know, you know, you know, when you're going to need it. It's not for a few bites of bits. It's when you've eaten, I don't know, like pancakes for breakfast, burgers and fries for lunch. You've eaten three chocolate bars, a tub of ice cream, and a bag of chips. And you're like, wow, I really feel like balls. And I just, I feel like from where I am now to getting back to how I feel is a really, it's a massive leap.

Like it's not just a matter of cleaning it up for lack of better word, drink more water tomorrow, add in some leafy greens. It's like, holy shit, I feel like balls here. So you're going to know, and you want, and obviously while you're trying to lose weight, you want to minimize needing to use back on track, but let's face it. The reality is sometimes we need it. We're going to need it. So some people may never need to use back on track the whole time they're losing weight, whereas someone else might find, especially over the holiday season, they might need to use it more often than not. Make no mistake. You want to minimize indulgences in the first place. So you'll know when you need it. It's not about the scale.

It's about how you feel. And you will have known exactly what you have done. You will know exactly what you have done and why you feel like garbage because you've done a complete number on yourself. That's the first thing. The second thing is you want to implement it until you feel back on track. Again, it has nothing to do with the scale because sometimes we feel like we're back on track, but their weight is up because your weight is actually about to drop, which is why you want to use back on track until you feel like back at it. And then you want to immediately go into the current tweak, which is being way more proactive. And if the scale is about to drop and that's why your weight is up, you want to be doing all the things you possibly can to really capitalize on that. So you know when you need it days. If it's a weekend of indulgences, one to two days, like I equal and opposite reaction,

you shouldn't be using back on tracks for days and weeks and weeks. That's not what it's meant for. Yeah. We had a great comment actually on the note of when to use it from Patricia in the group who said, I've learned exactly when I need to use back on track. It's true. Your body will tell you a few extra chips the night before and your body will start to feel better immediately. As soon as you have your healthy meals the next day, which is just getting back on and moving back on with the program, getting in those extra leafy greens or water to get, you know, moving through your system. And then she said days where you have gone completely off the rails and your body, I feel almost goes through what's similar to a

hangover. And that's her cue that it's time to go back on track. If you feel that hangover feeling without having alcohol, because you've gone off the rails and you're feeling ways. And then to your point about when to get back on it, you really do feel it. I've noticed that sometimes when I've gone off the rails for the weekend, by lunchtime, that first day when I'm like, okay, I'm back at it, it's like, oh, I actually feel better. And sometimes it takes a couple days. And sometimes I think that couple days, it doesn't just, it's not just how you feel physically, it's how you feel mentally. Like, am I prepared to continue to follow my routine and be consistent now? Or do I really need to pay attention and dig in for another day before I mentally have that mindset of being back on track?

In case nobody's told you, weight loss goes beyond the old just eat less and move more narrative. And that's where Felix comes in. Felix is redefining weight loss for Canadians with a smarter, more personalized approach to help you crush your health goals this year. Losing weight is about more than diet and exercise. It can also be about our genetics, hormones, metabolism. Felix connects you with online licensed healthcare practitioners who understand that everybody is different and can pair your healthy lifestyle with the right support to reach your goals. Start your visit today at felix.ca. That's F-E-L-I-X.ca. So there's two things I want to say about Back on Track. It is

not an invitation for you to indulge and go off the rails. And I've heard that a bit this week. Well, I don't really know now that I don't feel confident now that you've introduced it. This is not a fucking invitation for you to not do the things. It's not an invitation to eat your face off, treat your body like crap. It's not an invitation for that, right? It is there just in case that happens, because let's be real, it happens every now and then. Everything we do in the program beyond helping you lose your weight is bigger picture. It's bigger picture. So for example, I'll have clients that I've worked with in the past who lost their weight with me. Six months, eight months goes by. In January, they reach out to me and they're like, oh my God,

I don't know what's happened. I've gained a whole bunch of weight over the Christmas holidays. I need to sign up with you again. And I'm like, okay, wait, what's going on here? And I said, do you really need to sign up and go through this whole thing again? Or do you just need to get back on track? And I'll say, here's what I need you to do. I want you to follow the basic food plan for like, I don't know, three to five days, probably no longer than a week. And if you're not feeling better within a week and feel like you're back at it, okay, let's consider, you know, signing up and doing another round with me. And I'll tell you, no one has ever taken me up on that because what I do when I follow up is like how you're feeling. Oh my God, a couple of days, just back, you know, cleaning it up, getting back at it. My weight's come down. I feel like that's the

downside of feeling really, really good is that you are going to feel really, really off just by eating a few, like even just doing a, you know, half of what you used to indulge, you're going to feel really off, but your body loves feeling good. So give it the opportunity and the resources to get back to feeling really good. It's going to try to get there as quickly as possible. So back on track is really for once you've lost and maintained your weight. Like me, I've been maintaining my weight for 30 years. I do every now and then indulge, go off the rails quite badly. A couple days back on track and next thing you know it, you're just, you want to sleep in your own bed. You want a, just, you just want to eat a salad. You just want to, you're like, your body is like, okay, this has been fun, but can we get back to our regular routine? It's kind of that. It's just helping the body. So not an invitation to go off the rails and it's bigger picture. We are introducing it now, just like everything else. It leads into not just losing weight, but once you're done and you're maintaining and sustaining your weight, having

an action plan and helping the body recover from any indulgences. That's what it's there for. Yeah. And I think that leads into the next topic we have on the list, which is next week's tweak, which we all love because this is where back on track may not have made as much sense last week because you were just getting used to the tweak of changing up the food plan but next week's tweak is really the um the finally and forever way of eating is personalizing the food plan and it's going to evolve as you go through your, you know, testing the waters and all the stages of maintenance, it's going to evolve. But that personalizing the food plan is what you essentially as someone who's maintained your weight for as long as you have, you're personalizing the plan

in life. That's why you would go back on track because you've been personalizing, which can look similar to the original food plan, but it could also look very different depending on who you are. And there could be similar aspects, but you really want to get back to that comfortable place. And that's going to be a comfortable place, whether you're maintained your weight for two years, or you've maintained your weight for 10 years, that calmness that you're going to get from going back on track for a couple of days is going to stick with you if you're, if you follow through all the stages of finally and forever. Yeah. So let's talk about personal ends in the food plan. So this is the tweak next week. So nothing changes with the food plan. You're not introducing any new foods. You are still following the guidelines. You don't want to go

any longer than three and a half, sorry, any longer than half an hour. So we're going to extend that a little bit, four and a half, five hours without eating. You still want to go high protein for breakfast. It's still a great idea to now combine protein and fat to your fruits. You still want to have the same components at mealtime, right? So that the protein, the vegetables, leafy greens, healthy fats, lunchtime is still the place to add in your heavier carbs. Still don't want to eat after dinner, but here's what you're going to do. You are going to check in at every single meal and snack time, at breakfast, at morning snack, at lunch, at first snack, at second snack, and at dinner, and you're going to assess your situation. This is getting even

more in tune to the fact that your hunger levels are going to change day to day and your body's needs change day to day. One day you might find that you're not really all that hungry at all. And the next day you need every single meal and snack. So you are going to check in with yourself. Am I hungry and need to eat? Then what's the best choice for me, which is within the guidelines of the food plan. You don't get to eat a donut because you're hungry and you want a donut. Could I eat is one. Could I eat? Oh, I could have, I'm not really that hungry, but I could have a little something, something. So that's your token amount. So one is I'm hungry and need to eat. What are you going to eat? Number two is I could eat. I'm

not really all that hungry, but I'm not not hungry. So I'm going to have a few token bites. And number three is I should eat and I should eat because if I don't eat, I'm going to go longer than the allocated timeframe. And so what one day, for example, you wake up, I'm hungry for breakfast. Okay. Obviously you're going to go high protein, right? And then you're going to check in at snack time. Am I hungry for a snack? No, I'm not really not hungry at all for a snack. So I'm going to choose, choose, I'm not skipping. I'm choosing not to have that snack and I'm not worried about and trying to eat something. So I'm not hungry later because that's not how your body works. We've learned that. Then I'm going to check in at lunchtime and maybe I'm still not hungry at lunch,

but if I, this is where I should eat because I didn't have my morning snack. And maybe I'm still not hungry at lunch, but this is where I should eat because I didn't have my morning snack. And if I don't eat lunch, I'm going to be going way too long without eating. So this is where I'm going to have a little something, something. Or I'm hungry, what am I going to have? And this is where you're going to follow the components of lunch, right? Your protein, your vegetables, your leafy greens, your healthy fats. And if I'm really hungry, I'm going to add in some heavier carbs. Then I'm going to check in at the first snack time. Am I hungry, right? I could eat or I should eat. And then I'm going to check in that second afternoon snack. And then I'm going to check in with dinner. So this gives you the flexibility

to choose not to have certain meals and snacks if you are not hungry for them and you are not running the risk of going too long without eating. And so some of you are already noticing, for example, you're not all that hungry at dinner, right? So this is where at dinner, maybe you just have a few token bites of something, or maybe you choose not to have dinner because you had your two afternoon snacks. So this gives you the flexibility. Now with this said, when you check in at every single meal and snack time, it might look very similar to what you've been following all along. You may find that you like having every single meal and snack, but do you need every single meal and snack? So

this is just an opportunity to get even more in tune with that. A lot of you will be mind blown how you are not hungry when you have the opportunity and can have all your snack meals and snacks, how you're not all that hungry for your meals and snacks. So this gives you the opportunity to more customize what you're eating and when each day, but again, within the guidelines. So this is not the opportunity to more customize what you're eating and when each day. But again, within the guidelines. So this is not you doing your own thing. This is not you doing less things. This is you doing all of the things, but getting more specific about what to eat and when, when it comes to your body's needs. Okay, let me read this. This is the tweak that kind of scares me. Why? Why? Because you're not really doing anything different than what you've been doing this week, except you are no longer forcing yourself to eat when you're not hungry, as long as you are not going any longer than three and a half hours. So if you're, you are afraid that

if you choose not to have something to eat because you're not hungry, you are eating in a way that you are trying to manipulate your body into not eating, not needing food later, right? You're still afraid of your hunger levels. You're, we're still eating good nutrient rich foods. People can eat a lot of food. It doesn't mean that they're getting the nutrients. Like you probably ate a lot of food before. It doesn't mean that you're giving your body food that has value, right? So you have to figure out why does this scare you? This is the tweak. And thank you for sharing this. This is the tweak that kind of scares me. I will rewatch this video and pull out my book. So happy to have so many options to learn and double check if I'm on the flight with any of the info. Yeah. Right. I love that. So what is the main difference with this tweak? Let's break

it down. You no longer have to force yourself to eat token amounts if you're not hungry, as long as you're not going longer than the allocated time without eating. So this is going to prevent you from going all day long without eating. No one should say, oh, I forgot to eat or do you know what I mean? Because you're checking, there's checks and balances here. You're checking in at every single meal and snack time. So you can't say to me, oh, I forgot to eat. Well, the tweak is checking in at every single meal and snack time, right? So this is where you're digging in deeper and leveling up even more. I know I'm really passionate about this tweak. So you are, that's why I wanted to make sure we had lots of time to talk about it. That's enough about back on track. Let's get onto

this. Um, I think the big thing is too, that this is not you going off on your own. This is not that this is not, I know some of the fears people feel like I feel like there's no structure. I feel like I'm on my own. This is literally taking everything that you have learned in the last 11 weeks, it'll be when this week starts next week. And you are putting that together. And all of the mind body connection that you learn the mindfulness techniques you learned while eating the types of foods and what you've done in the last like four weeks, figuring out how your body responds and reacts and your satiety levels are with the foods you're eating. All of that that you learned in the last 11 weeks is what we're doing. Think of this as your final of a course. This is your

final personalizing the plan and how that looks is really you taking all the information that Think of this as your final of a course. This is your final. Personalizing the plan and how that looks is really you taking all the information that you've learned and all the skills that you picked up and putting them into action by putting together a plan for yourself that is exactly personalized to your body's needs. Yeah, it's like you've spent three months trying to perfect the perfect diet for where you are at now. Huge benefit in resetting and doing the next program. But this personalizing the plan is going to carry you through the holidays. So this is going to be an option.

You can fall back and work the basics if you want in between groups. But a more proactive approach is personalizing the plan up until the start of the next program. So not only is this an effective way to continue to move the dial on the scale, it is also an effective way to navigate in between groups and is also touching on your life after weight loss and a big part of what happens in maintenance and to give you kind of give you a sense of that. Here's what I want to say. If your interpretation of the tweak next week is that you think that you're just doing your own thing, this is an opportunity to eat donuts

whenever you want. This is you looking for a loophole because it is none of those things. This could also be you looking for blame and sabotage. Oh, well, this week caused me to go off the rails. And more than that, if you're feeling like this, this can be an indication that you have big trust issues with yourself. You do not trust yourself or that if left up to having the options that you are either not seeing the benefits of what you are doing. This is why it's so important to focus on those non-scale victories to reinforce that good behavior and how you're feeling. This can come down to a major trust issue that you have with yourself. I got to go.

I have to go for a mammogram and a thyroid ultrasound. So I got to go. Tony's just like, you got to go. Let's go, lady. I got to go. I got to make it on time. There we go. There's your out. I got to go. We'll do this tweak more next week. Okay. Sounds good. Thanks, everyone. Thanks, Kim. Bye.