The Livy Method Podcast - The Tweak This Week - Fall 2024 - Week 5

Episode Date: October 16, 2024

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 5 of The Livy Method. This is the live recording from October 16th, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:Intro and WelcomeWeight loss is so much more than food.This week’s tweak - maximizing and eating to satisfaction.Eating to satisfaction and being mindful this week.Taking the opportunity to reflect so you can learn and grow.Honouring what your personalized experience is on your journey to Finally and Forever.How the feelings in the Messy Middle contribute to achieving Finally and Forever.Capitalizing on the information gained after a week of downsizing.You can’t control your hunger levels.Giving yourself the space to work through all the habits, issues and associations as part of the process.Let’s talk about Emotional Eating.Levelling Up and Maximizing.What is the One Thing you are or are not doing that’s holding you back? Looking ahead to Next Week's Tweak.The value of replacing “motivation” with your Why.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. I'm in a mood. I love where we're at in the program. Hi, Kim. Hi, how are you? I'm in like the, I'm, I'm in my calm, but excited era of the program, you know, because here's the thing, like at this point, five weeks in the people that are here now, chances are they're going to be a success story at the end. It's just a matter of continuing to show up. Um, not that it necessarily gets easier. I mean, so many ways the program gets easier as you go because you get more in tune, but also it can bring up a lot of feels. Hence the messy middle. Welcome to the tweak this week, everyone who's joining us live or listening after the fact. So this is where Kim and I, Kim, the manager of the weight loss program and I sit down and talk about the tweaks each week. Again, if you just followed the basic

food plan, you would eventually lose your weight. But the tweaks each week are designed to keep things moving forward. It's an opportunity to dig deeper, level up even more, and it approaches weight loss from a variety of different angles in a variety of different ways. For example, last week was downsizing with the portions, really understanding what it meant to feel slightly unsatisfied, bringing it back to satisfaction this week, although probably noticing your portions are naturally smaller after downsizing last week. And then in the weeks to come, we have more tweaks where we get even more in tune to those portions and your body's needs by utilizing different techniques. So it's all really super cool. I'm in the like, we're here. All right, let's go. Kind of, you know, I just, I'm feeling good.

I'm feeling good. How about you? Week five, how are you feeling? Good. Yeah, I feel probably less good than you do from the sounds of things. I'm like, this is where the work starts for the team and I, because this is the part where I feel like

we really need to dig in. And we as a team need to be mindful of where the questions are coming from, from people, because they're not brand new. It's not the simple, like, can I have this? Can I have this? They are starting to dig into it and they're starting to work through their feels. And this is the spot where everybody seems to start being on their own page more so than at the beginning. Like I know everybody's journey is a little bit different, obviously, different bodies, different journey. But this is the part where people, I really start to notice the difference in people's comments. And it's like, wow, people are really all over

the place. And to have our team really be able to dig into like, okay, where is this person at? What do they need from us is a big part, I think, of having us supporting people while they're here till the end. Because I think the support is really important at this stage. It is the messy middle and there's going to be some fields that are going to come up. There's some, you know, the effort sometimes needs to be put in at this point where people are like, oh, you know, I've been sailing along following the base of food plan up until now. And my weight was losing and we're seeing people start to have plateaus and stuff like that. So this is where like the nitty gritty, which is amazing and fun stuff, but it's also stressful for me because I'm like, I got to have all these people losing weight by the end of this group. So let's keep them on the right page.

Yeah. Like we, we, we, to run a successful company, we have to help everybody be successful at losing their weight. I mean, that was my intention behind my live today was like, what is it really going to take for you to be successful? Interestingly enough, I just, uh, I just came out of a meeting, meeting with someone who won one of those personal sessions with me. So we did that, those giveaways for people to win a chance to sit down with me for an hour. And God, I can't tell you how much I love doing that, but never, ever, ever, ever, ever in the 30 years I've been helping people lose weight. Have I sat down with someone to help them? And was it ever about the food or water or portions or anything like that. It really is so much more. Sure, follow the guidelines. Yes, yes, yes, yes, yes. But that's not normally where people struggle.

That's not normally where people fail. There's just so much more to it. I said this morning on the live, like everything that you're feeling, everything that you're thinking is not only part of the program and the process, it's giving you insight into the things that you need to focus on individually. Now, don't get me wrong. The tweaks each week, everyone is doing the tweaks each week. They're designed to have its own effect physically, but also more so mentally. But we are really in this middle part of the program. And the reason why I love our 91 day structure is because you also might be in the middle part of your journey. Like if you've already done a couple of programs with us, you're halfway to reaching your goal.

You're also in the middle part of your weight loss journey, not just the middle part of this program. There's a start, there's an end. And that's what I love about the 91 days. Cause if you are here at the end, I don't care what you're seeing on the scale. You're going to be so happy that you made it honestly. Um, but this is where shit gets real. This is where we really got to dig deep on this one. Okay. But, um, I digress. Let's talk about the tweak this week. So I talked last week there, this week's called leveling up, maximizing eating and satisfaction. So the two things that come up with me are people who get stuck on downsizing. Should I keep downsizing?

You know, because I feel like I could have done it better. You're going to have another chance next week. So just move it along. Just always keep moving forward. The other thing is like, wow, like how come I'm losing weight this week when I didn't lose weight last week? That's because weight loss is based on momentum. It's what you've been doing leading up to the scale moving. And should we expect to lose

weight this week, even though we're not doing anything? And let me remind you, you are doing so much already just by following the food plan. It is no different than people who started losing right away by making changes with the food plan. Every week of the program is designed to help your body focus on fat loss. It just depends on where your body is at with that. Some people haven't seen any movement on this scale. It's still so normal. Your body's just taking the time to adjust to the changes you've made, trying to learn to trust that it no longer needs this fat.

There will be a breaking point at some point. If downsizing wasn't your jam, then the tweak that we have coming in the next couple weeks, chances are that's when your weight will start to move. Most people will have seen the scale move already, although it is normal for some not to for a variety of reasons, including that conversation we had with Dr. Paul yesterday. But how are people feeling about this week? Like, what say you, Kim? This week is interesting. Historically, the way that the year has lined up, downsizing has come off of the heels of a long weekend with a celebratory weekend. And this group, it came off, it was prior to the downsizing. So I think I saw a lot of, I always like to go into the group, it came off, it was prior to the downsizing. So I think I saw a lot of, I always like to go into the group like every Monday, Tuesday and like, okay, what's the vibe this week?

And the vibe this week was a lot of people ate turkey dinner. They got back on track either yesterday or the day before with following the food plan and everything. And now they're digging into it. So there was a little blip there in them really focusing on that maximizing and eating to satisfaction because long weekends are distracting. Celebratory meals are distracting from your journey. And I think it's amazing that to see so many people were able to work through it and then just, okay, I'm back. This week is here. Let's crush this. Um, I think a big picture thing that I noticed this

morning, specifically now that everybody's settled back in is that people are recognizing that their feeling of satisfaction is hitting them sooner than it was prior to downsizing. They're noticing that their portions have changed this week and that eating to satisfaction, they're feeling it when it would have been the point when they were slightly unsatisfied at the beginning of the downsizing week. So definitely seeing that. Well, I was just thinking now people got used to downsizing and then they probably felt even more stuffed after the stuffing. Right. People felt even more like, Oh, that would have been more exaggerated. Sorry about that.

There's never a good time to lose weight. There's never a good time. So it is what it is. I wonder how many people know. I'm super curious because when I think about what I ate and I know we don't want to compare ourselves to everyone else, but you know, you notice like I was mindful because I have three teenagers who eat massive amounts. And I know I can look at all of their plates and be like too much too much. Okay, you got it like for what they're going to eat because they stuff themselves and they tell me after like, I can't finish it, mom. I'm good. I'm like, yeah, no doubt I saw how much you had on your plate. Like it's I knew. but for me, I feel like I was really coming off of downsizing. I was really in tune with how much I needed when I was serving myself, but also what I needed. Like I skipped the bread and I skipped the, what did I skip? I skipped some of the vegetables,

some of the vegetables that I don't necessarily like, I'm like I'm gonna have the beets and the roasted carrots and potatoes and stuff like that versus having like the ones that I just feel like I have to have because they were put out on the counter and offer so I think it was more mindful so I'm really curious to hear from people what their experience was in how mindful they were at those meals like I still loved everything on my plate. I still ate the pumpkin cheesecake dessert that I made for everyone because it was amazing. But I felt good about it after because I was like, I wanted all of those things. I didn't feel like I took too much. I ate more than I, you know, potentially needed in the moment, but I didn't feel like I was

beating myself up after and like, oh, I shouldn't have eaten all of that because now I feel sick and now I can't sleep and all of that. So yeah, I hope everyone else had that experience. Hope everyone is. And this is part of, why are we talking about Thanksgiving when it's passed? I know our American members have Thanksgiving coming up in the next few weeks. So why are we thinking about when it's passed? Because it's a great opportunity to reflect back. And some people ate all the things and felt hella awful and come rolling into the group on Tuesday. Oh my God, what am I doing?

You know, it's a great opportunity to listen to how other people are talking about food, watch and see what other people are doing and how you were showing up and what your decision was before you found yourself eating the stuffing doing and how you were showing up and what your decision was before you found yourself eating the stuffing than how you felt afterwards. I think it's all, if you can come from an approach where it's all really fascinating, like really trying to understand the psychology behind all of it, you know, for such a, like, think about the holidays are coming up for such a wonderful time of year. People are so stressed out and they're so looking forward to all the foods yet they indulge and feel awful. Like this really is about

learning to connect with food in other ways. Like you can totally have chosen to indulge. Like my kids, oh my God, like later that night, they are all, they are stuffing themselves into a coma, but gleefully and joyfully they had mashed potatoes and the stuffing. My one daughter's like the stuff, don't eat all the stuffing. And the food is, I'm just like, it was so gluttonous, but in such a joyful way, they were like, ah, this is so good. And my one daughter's like, look at my stomach. Like I'm not in a guilt way, not in a like, oh my God, I'm a horrible person. I ruined everything way just in a, like, this is so good. Right. Um, and I just was like, okay, you guys.

And then there was Tony who, of course he indulged cause he just loves food and he can be very gluttonous and indulgent at times. You know, he then busted out the Halloween candy that we had in our room. So the kids wouldn't eat it. And then he just ate all ate all of it. And then the next day woke up with like he was so sick and had a bellyache and just whatever. I kind of somewhere landed in between where like I knew when I was eating, it was way too much food. Like I was like, oh, but I was like, I don't care. It's Thanksgiving.

I'm just going to eat it. And, you know, of course, I had a bit of a bellyache myself the next day, but I'm just like, whatever. And today I'm back to feeling back to it. So the point is it doesn't matter how you navigate it. There's a lot to learn from that. Like I want everyone to get to a place where they're indulging because it brings them joy. And then that's it. End of story. Hashtag worth it. Move it along. Or, you know, you realize, hey, these opportunities come every year and, you know, you don't need to stuff yourself to enjoy it. I think there's no right or wrong way to handle these celebratory days, weekends. I think there's a lot to be learned from them. And we want to be able to enjoy them as well.

Right. This is part of the living method as well. This is why we don't not do things because of holidays. We do them anyway, because there's no right or wrong way to navigate through that. There's a lot to learn there. Yeah. And I think that really ties in with what we were doing last week and what we were doing this week and that mindfulness and the feelings that come up are all part of your experience so if you know that you felt terrible and you beat yourself

up about it then you need to kind of reflect on that and see what could I do differently so that I'm not hard on myself not so you don't feel full not so you don't eat the foods but so that I'm not hard on myself. Not so you don't feel full, not so you don't eat the foods, but so that you can speak to yourself in a kind and supportive way after that happens. We had one member actually who said she ate all the things and drank all the wine on the weekend and her scale was down 2.2 pounds or something after the weekend. And it is really like you don't know if you're doing that, that it's how it's going to affect. So you don't want to spiral in there. And we all know that if your scale bounces up, because of a backlog of food, because you ate some salty food, that's going to have your scale up, it can also be up because it's about to go down and might not have

anything to do with, you know, all of the different foods that you ate. Or it could have something to do with, on Dr. Paul's point yesterday, of foods that you react to, that you were eating that you don't normally eat. So really being mindful that you are not putting your whole, setting your whole week up based on one meal that you ate on this weekend or two meals or a trip away on the weekend. Because that's not the whole picture of two meals or a trip away on the weekend, because that's not the whole picture of your success or failure in your journey. Yeah. And this is the weekend is not enough time for you to get, you have to like really do a number on yourself to gain any weight at the end of the day, lots of reasons that the scale will fluctuate. So it's all about reflecting back. So, you know, it's Wednesday and, you know, we're moving on from Thanksgiving, but this is an opportunity to you, for you to take a minute and be like, okay, you know, how, how did I feel?

It's not about letting it go. That's one thing. It's not about letting it go. There is like a, just get back on track. But if you have a lot of feels attached to that, that you want to take the time to be like, what was that all about? Why am I feeling the way I'm feeling? Why am I having these thoughts? If I made a conscious choice to indulge, why do I feel so badly about the choice that I made? Because it's about learning from that. So it gives you an opportunity to choose differently next time. Now you might decide that you don't want to indulge in that. You might have another opportunity and you might indulge again and indulge again, but bringing awareness to recognizing what you don't want, even though

you keep doing it, eventually you'll be like, okay, I've had enough of that. I know I keep doing this. This isn't, how's that working for you? It's not working for me. Let me try a different way. Right? So it's just really about bringing awareness to our thoughts and feelings. And, um, you know, I think just life has a way of, you know, getting the way in general, but life is never going to stop happening to you. Not only when you're trying to lose weight, but more so think about how this conversation is relevant when you're looking to maintain and sustain your weight, right? It's not, you're going to lose your weight. It doesn't matter how you navigate celebratory weekends and days, but once you've lost your weight and you're maintaining your weight,

how are you navigating them then? Right? That's a matter of you indulge, you get back on track, you help your body recover, you get back to living your life, right? It's falling back into that old, I punishing myself, starving myself, depriving myself because I did this, that, blowing my whole day off because of a few bites of bits, blowing my whole weekend my whole week you know and letting it like you said snowball right that's that's what we're doing that work now so that doesn't happen later yeah and so that's basically the same thing as what we're doing with this week to this week of maximizing eating to satisfaction and leveling up taking what we learned last week and our experience and how we reacted to being slightly unsatisfied or over-satisfied on the weekend and how we

responded to that. So last week we were working through some of those issues and associations that come up when you're leaving yourself slightly unsatisfied. But what I think a lot of people ended up realizing by the end of the week is they didn't really need that food. That slightly unsatisfied isn't an emergency situation where you're going to find yourself starving. You know, we've had people notice that they actually have a bigger appetite coming into this week off of downsizing, which can also be, you know, your body is working through stuff, your metabolism is, you know, getting ramped up, because you're giving it

healthy food, you're feeding it often giving it everything it needs and stuff. So still really being in tune, but taking that the big takeaway from last week is that feeling of being slightly unsatisfied. And how did you feel in that moment? Because some people are noticing that they still notice when they're hungry and they went from being hungry to being not hungry after the downsizing. And they're trying to navigate that eating to satisfaction piece now off the heels of downsizing when they're feeling like they're not hungry for things. Yeah. It's not something you can control. First of all, there's a couple of big takeaways. Your hunger levels will change every day. One day you might be extra hungry. You want to make sure

you're drinking your water, eating nutrient rich foods, right? And a sign that your weight is about to drop is being extra hungry in the evening, even when you've eaten all this nutrient rich foods. And then you might, in contrast, have a day where you're not hungry at all and you feel like you're just having token amounts. Portions will always be what they feel like and not about what they look like. To Kim's point, it could just be, if you're feeling extra hungry this week,

it could be because you spent five solid weeks giving your body what it needs. Your body is now feeling like it doesn't need this fat. It's not only releasing fat, but it's taking you off that reserve mode and actually giving you access to more energy and increasing your metabolism. So you might notice that you actually, your portions, you actually need more portion wise, right? And then next week, you might find out you need less portion wise. So it's all about being in tune to those portions. We have other ways that we are going to work to get even more in tune with portions as we go. And

I want to say one thing about downsizing. There can be a lot of issues, like you mentioned, food waste issues, food scarcity issues, fear of being hungry, that can pop up. Chances are, you're not going to work through all of those in a week, right? And so now you know what you know, you survived, you didn't die, you probably realized, oh, you probably could have done that a little bit better. So you're going to have an opportunity to do that next week, we're going to downsize again. And then you're going to work through what you need to work through with that. And then even then, chances are, you still haven't worked through all of your issues when it comes to food waste or food

scarcity. There are people who've done six, seven, 10 groups who are still working through those issues, right? So you'll have another opportunity to continue to work on those. But really, it comes down to understanding that you have issues in the first place and recognize how those factor in. And then the portion part is key because we are getting in tune to your body's actual needs. Like make no mistake, what you are eating and when does factor in. And those portions do factor in as well. No one needs to eat more than they need. And most people are still eating what they are used to rather than actually what their body actually needs.

And when it comes to indulgences, indulging in what they want over what they actually needs. And when it comes to indulgences, getting indulging in what they want over what they actually need. So it's about getting even more in tune with your wants over your needs, right? Or what your body actually needs rather than what it's used to getting. So you're kind of like juggling a fine balance between all of that. So it's a lot. Yeah, it is a lot. So I think like this week with the, the mindfulness really comes into play off the heels of last week's downsizing in when you're asking those questions. And when you get to that point where you would have stopped last week when you were slightly unsatisfied, how do you know

you need those last few bites now? Yes. Yes. It's not going back to that. We're not going back to satisfaction this week. You're really doubling down on asking those four mindful eating questions and eating just enough. So you're walking away feeling satisfied. After downsizing, you'll probably notice that just enough before was probably more satisfied, was more full, was more what you thought satisfaction was, right? And so this is an opportunity to fine tune that even more. Yeah. One thing I do want to touch on that came up actually, before we like move on to the

maximizing portion of it is the emotional eating piece. I saw a couple of members mention that they're using food for things other than nutrition. They're using it emotionally, which we all do. And navigating that when they're feeling not hungry, now that they're eating nutrient rich foods throughout the day, they're giving the body what it needs, looking for what they can replace that with. Now that they feel like they're kind of losing that comfort. The food is comfort.

Ooh, that's good. Follow the plan, not your mood. Recognize that you're using food to cope. There might be, um, there might be a bit of uncomfortableness. I follow this neuroscience, Nicole, uh, on Instagram. I want to get her actually to come in the group. And she was talking about feeding into dopamine hits, right? So using food to cope, to make you feel differently, to bring you up after feeling down, to make you feel not less sad, whatever that is. A lot of times that's because we are not comfortable with feeling bored.

So if you go back into week three of the program, this is where it's so routine. You're eating the foods because that's what you need to do and no longer really indulging and utilizing foods in other ways. And, you know, really you have to get used to feeling bored. You have to get used to feeling like low drama. You have to kind of get used to feeling the feels. And for a lot of people, they don't want to feel the feels, right? Like you're coping, which means that you don't want to deal, right? You're utilizing food as a distraction or to make you feel differently. But in the end, is it actually helping you, right? Now, what can you do? Sure. You could create a new routine. You could go for a walk. You could call a friend. You can do something, make a different choice than what you normally do. But I don't think that's getting to the root cause, which is the

uncomfortable feelings that you don't want to sit with. You are trying to eat so that you're not sad. You are trying to eat because you feel mad. You are trying to eat because you feel stressed. You want to break. You want to those, any of those things, right? So what is it that you're looking for from the foods? Like what did so let's say you did choose to let's say something happened, and you're feeling really emotional, and you go eat food. And then you realize that didn't really work for me didn't actually make me feel better physically didn't actually make me feel better mentally actually made me feel worse. Okay, so what was happening in that moment that you felt like that was going to help? Did it help? Did it not help? And if it didn't help, better. Mentally actually made me feel worse. Okay. So what was happening in that moment that you felt like that was going to help? Did it help? Did it not help? And if it didn't help,

why didn't it help it? Like just come to that realization that you're not getting what you wanted from that food that you thought you were going to get from it. Just coming to that realization. And what could you have done differently? Right? Could you have gone for a walk and you're probably like, fuck me. No, I couldn't have gone for a walk. Okay. So then could you have just sat there and felt your feelings and been sad? Maybe had a good cry, been mad, maybe journaled, work through that, talk to somebody. Like at the end of the day, you're still left with the feelings that you have because eating the food didn't help you. And then you probably just physically feel worse. So it's that kind of like, that kind of like, awareness, that's going to help you break that you have to recognize what you're doing in the

first place, why you're doing it, how it's not working for you, and what you can do instead. And I think sometimes it's not switching it out for something else. It's just really sitting with your feels. And your feelings are what you need to work on, not finding something else to distract you. So it's a tricky one. For sure. Well said, Gina. Thank you. I don't even know what I said. I'm just like, what day is it? No, it's tough. It's tough. It's tough. Like this is where it gets real. This is what I mean by the way the program gets real and only new, you have to learn what you need and you have to meet yourself where you're at. That's the, that's, that's the ticket to your success when it comes to this scale. And it's not any, it's a big conversation. It's not an

easy conversation. Yeah. And I think that brings sort of the last thing that we have on our list is the leveling up and maximizing the great conversation, not only with Dr. Paul yesterday, but also with Helen yesterday regarding that really figuring out what it is that you need in order to get this done for yourself. Because every single one of us has something different that's holding us back from reaching our goals, regardless of whether they're career goals, weight loss goals. We don't all have the same thing kind of tethering us to our old life. We all have something different. And one of the things that I think is great about this program is we do explore a lot of different things, but you really have to do the work in figuring out what your barriers are and what's holding you back, whether that be, you know, a resistance to exercise, that might be mine. You know, whether it's those emotional eating and trying to like, if you have feelings, and that's why we have so

many great guest experts between like the naturopaths that we have on, we have Dr. Beverly, we have Dr. Dina, is there's a little something to kind of nudge everyone in the direction of finding out what it is that they need to level up. Because that maximizing checklist that we provide for people to look, that's just things to explore, areas to look at. You may have something that is, you know, is holding you back. The one thing that's in the back of your head that you keep ignoring, that might not even be on that is, you know, is holding you back. The one thing that's in the back of your head that you keep ignoring that might not even be on that list, that's yours. And that's the whole thing that that list, the maximizing and this week of leveling up is really about digging in to what you need to do to level up. And I think a lot of us already know what that is and what we've been

putting off that thing. I know Dr. Paul said it in one of, I'm saying in the past. Yeah. You know, and it's that one thing that you are so resistant to doing could be that one thing that you need to push you over the edge. You are, you are absolutely going to get out of this program. What you put into that, one of the things, and here's a tell I'll tell you from doing, helping thousands of people. And Kim will attest to this is that you, you get people every now and then who are frustrated with the scale, what's happening, and they're like, I'm doing all the things. I am following the food plan and drinking the water. Let me tell you, that is the bare minimum. That is not doing all the things. That is the bare minimum. Do you get some points for that? Yes. But is that

chances are what you need to focus on in order to lose your weight? Probably not. That's, you know, I'm thinking about the house analogy and how everyone's different. Like we all are building a house, this house we want to live in, right? So when you sign up, we give you a plot of land. Each week we give you the tools. It's up to you to show up every single day and build your house. Some days you're going to be more productive than others. There are times that you aren't going to be able to build your house because you're away for the weekend or on vacation and you don't knock your house down and start again. But there's foundations, right? Now you may need a duplex. You may need three stories. Someone else may want a bungalow.

Someone needs two bedrooms. Someone needs six bedrooms. Maybe everyone's decoration and style is a little different. But the foundation of every house is that foundation, right? Every house needs walls. Every house needs windows. Every house needs doorways. Every house needs a roof. There are just certain basic things, right? So if you can think of that as the base of that's your, the base of the program, what you're eating and when, and the water that you're drinking, I would beg to differ. Even the supplements you're adding in along the way is that's the foundation of change. And that's where the program leveling up, maximizing, there's so much you're already doing to help build your house, but it's way more than that. And then your why is like, it's really understanding.

It's important to understand what kind of house are you building? Right? Like if I, if I hire a contractor to build me a house and one guy, I give them very detailed plans of my house and someone else, I'm like, build me a house. Well, what kind of house exactly are you looking to accomplish and achieve here? And it's really understanding your needs. What kind of house are you looking to build? Right? And then if you're looking to build a certain kind of house or certain tools that you need to build that house, right? So it's just, it really is about understanding what you need. The program is the foundation and the guests and all the added extra conversations or how you, how you make it individual to your needs. Only you know what you are dealing

with. Only you know what you need to work through. Only you know the steps that are going to help you reach your goal at the end of the day. And so leveling up and maximizing is just a reminder. There's a lot you can do to be proactive here besides following the basics. Yeah. I just love where we're at. Okay. We got to go. We don't have time for a sneak peek into next week, but you don't need it because we're downsizing again. Now, the one thing I will say, and Kim, you can add your two cents on this, 10 cents, five bucks, whatever you want to say on this, is it's not about making the portion smaller and smaller and smaller. It's about meeting yourself where you're at and being in tune. So nothing changes. The program stays the same. It's just that hopefully you'll have a little bit more

confidence. Hopefully you're a little bit more in tune. And so portions continue to be what they look like, not what they feel like. So even when downsizing, you might have days that you're not hungry at all, right? So keep that in mind, but you'll have another opportunity to downsize, get more into those portions and other opportunity to continue to work through your shit. So yeah. And then we're going to move on to a completely different tweak. We're going to leave that behind. What do you, what, what do you have to say about downsizing next week? Yeah, I would say just the same. Like you really last week was getting your mind body connection and sort of wrapping your brain around that those

questions the steps of mindful eating so that you could get to a certain place and recognizing the cues your body gives you when you're almost satisfied when you're satisfied this week double down on that mindfulness the steps to mindful eating because they're going to give you that whole new level of satisfaction that you're feeling off of the heels of that. We're taking it that final step, I think next week with that, and that you're downsizing again. And you really want to recognize sort of how far you're mindful when you dig into that next week, how far your mindfulness has come from two weeks ago. I urge everyone to journal this week, how you are feeling while you were asking those questions, because you are going to be so proud of yourself next week when you see how far that you've come in the last

couple of weeks, just because you put in some work. I love that. I was just reading the comments here and someone was talking about they need motivation to work out. I need motivation to move my body. Here's the thing. If you are waiting on motivation, you ain't ever going to do it. That's the thing. So your motivation is why you decide you're going to start working out. And just like this program, your motivation, you're not going to be motivated every single day. If you're relying on motivation, you'll never make it to the end of the program. I know that may seem harsh. You'll never make it. There is no shortage of motivation out there. Motivational quotes. We have our member spotlights. We're talking to real

guests. At the end of the day, your motivation is why you sign up for the program. Now, what is keeping you showing up every day? What is motivating you to continue to do the things you need to do each day, even when you're not motivated? That's bigger picture. That's your why. That's your end game, right? And so moving your body is no different. If you wait for a day that you are going to be motivated, that day will never, ever, ever come. What's going to motivate you is why you need to move your body. So what is that about? What's the point of moving your body? Is it just to move the dial on the scale? Maybe it's really understanding the importance of increasing and adding muscle mass. Like that's what, that's the ticket, right? That if you were looking for motivation, you're never

going to, you're never going to accomplish your goals. You're never going to get there because motivation is not the ticket to success. Motivation is why you decide to start exercising in the first place, but it's not going to keep you getting on that treadmill, going for the walk, doing that routine every single day. So motivation isn't something that just hits you. It's not right. So your motivation, you need to figure out what's going to move you into moving. That's that conversation there. And I say that because midweek through the program, it's real easy to lose your motivation around here. This is where you're like, why the fuck did I sign up for this program? I don't want to do this shit anymore. You want to reach your goals, but you don't want to do this shit anymore.

Fine. But don't forget why you signed up in the first place. Cause the only way you're going to reach that goal is by keep showing up. Yes. I think that's so well said because it is what you, what keeps you showing up is how you feel and how you feel about what you're doing. I think about, I started, I joined a exercise class a few weeks ago. And the first day I was terrified to go. I almost bailed and a friend of me 15 minutes before said, I'm coming to pick you up. And I said, yes, please. Cause I'm not going. If you don't, she got me in the door that first class that one time, that's like some friend telling you to sign up for this program and getting you in the door. But how I felt after that first workout, it had me excited to come the next day because I knew I was doing something for myself that was good for me and it

made me feel good. That's what we want really to dig into as we move through this program to keep us going. That feeling that you have when you're doing something for yourself, that good, you know, the feel good feeling, everybody loves to feel good. And that's what is going to keep you motivated once you take that one step. So yeah, you have to figure out what it is. It wasn't your friend dropping off the class that made you keep going back to shore. That was a little nudge, but it was how you felt and connecting with how you felt that made you keep going back to sure that was a little nudge, but it was how you felt and connecting with how you felt that made you keep going back. Love that. Yeah. All right, everyone. This is always so fun. It could just really help. It really allows me to indulge in the program that

I love so much. It really is super cool. There's so many working parts to it. There's so many layers to it. There's a rhyme and a reason literally to everything that you're doing. I think taking time to, you know, listen to these conversations, I'm such a big fan of deeper level of understanding. And I hope that's your takeaway is like, Oh, okay. I get why this is important. Oh, okay. If you've just, you know, you get that, Oh, all right. And something connects with you. I just think it can be make or break in your journey. So thank you for indulging us today and joining us. I hope that you got something out of this that's gonna help you with your journey. Kim and I are gonna be back next week.

Of course, we'll talk about downsizing again and again and again and again as often as it takes. Thanks, Kim, as always for joining me. I know you have a busy day. You got a lot to do in the program. So thank you for that. Thank you for your insight. Thank you for taking the time. And thanks to everyone who joined us today. Join me tomorrow where I continue my conversation with Dr. Paul on four reasons why

your weight might be slower to move. And I believe Dr. Alinka is next week, right? Hormone conversation, hormones 101, talk about menopause 101. We have a lot to cover. We still have a lot to cover. We have a lot of time left to lose a lot of weight and a lot to cover and work through. All right, everyone, have an amazing day and we'll see you next time. Bye. Bye.