The Livy Method Podcast - The Tweak This Week - Fall 2024 - Week 6

Episode Date: October 23, 2024

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 6 of The Livy Method. This is the live recording from October 23rd, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:The tweaks are introduced to bring up the feels and keep things moving forward Are we really digging in and downsizing again this week?Change is not going to come from being comfortable - get out of your comfort zoneYou have to make change in order to see changeDownsizing gets us more in tune in the moment with our changing hunger levels and portionsThe secret to being in tune is asking The Four Mindful Eating QuestionsBreaking the “norm” - Portions and satisfaction is different for everyoneThere is no downside to The Livy MethodDownsizing is about getting your body’s attention and adjusting to your changing bodyIt’s not about how much you’re eating - it’s about making your choices nutrient-richCravings and Stress and how it affects our choices When you’re downsizing your body isn’t as focused on digestionCravings and hunger and how to tell the differenceNext Week’s Tweak: Feeding the Metabolism How the tweaks help strengthen the mind/body connectionDon’t wait to be motivated - What’s your why? That should be your motivation!Don’t use the scale for motivation - look for non-scale victories and your body changingTo 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. Dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton.

Visit Peloton at onepeloton.ca. and welcome to the tweak this week joining me as always is kim who is the manager of the weight loss program and it's important to have her part of this conversation because she knows the ins and the outs of the program itself she knows the questions that you're asking. She is keeping her eyes and ears open to make sure that we are supporting our members in the best way possible. And we're always looking for new ways to do that. And so this conversation that we have each week is to talk more specifically about the tweaks. Again, I want to remind everyone who is watching or listening that if you just follow it along the basic food plan, that will work for you. The tweaks each week are designed to keep things progressing. They're not meant to torture you or make things inconvenient for you. They're to help keep things moving forward and to help you

and to help bring up the feelings that come along with the tweaks each week. So as you know, weight loss is so much more than what you are eating and when. So each week we approach weight loss from a variety of different angles, which tends to bring up a variety of different feels. So there is a rhyme and a reason to the ask each week. And the reason why I'm saying this is because people tend to get their knickers in a knot about the tweak that we're going to introduce next week. But we will get to that at the end of this segment. Let's first of all, welcome Kim. And then let's dive into downs introduce next week. But we will get to that at the end of this segment. Let's, first of all, welcome Kim, and then let's dive into downsizing this week. Hi, Kim. Hello. How are you?

I'm excited. I'm excited. I just, I got to get over myself. It's 21 programs, 22, 23 programs later, and I still am just as excited probably as the day I started around here. Yes. You can feel that in the lives. Do you feel the same? I think so. Or just like, man, no, no. I'm, I get a different excited every time. I think I like, I'm excited for different reasons. I think the further that I get into it and the more I dig in and the more I get to know members and what they're going through, I get excited for different parts and different reasons. I think the further that I get into it and the more I dig in and the more I get to know members and what they're going through, I get excited for different parts and different things. Well, and you almost have a more serious job than I do because I get to sit up here every day and talk about what I love and have conversations with our members where you

really are keeping an eye on like who's showing up, what do we need to do to keep members continuing to show up? How can we better get the information across to them? So where are they at this week? How are people feeling? It's downsizing one last time. How do they feel? People are not sharing that. I mean, there's a little excitement

about having a second shot at it, a little bit of annoyed at having to do it again. But in general, people aren't talking a lot about the tweak this week, this week, which always has me worried because I'm like, are they brushing this off? Because they're like, yeah, yeah, we just did this a couple weeks ago. I know I've got this and not really thinking like this tweak has the same title as week four, but it is completely different in week six than it is week four, your approach to it, how you dig into it and how it feels. Okay. So then let's talk about that. What do people need to know about the tweak this week? I think that people need to know that, you know, we've had a

good number of members in the group commenting on the scale and it's not cooperating with them and it's, you know, bouncing up and down. They're not noticing that downward slope that they want right now. And I think what they need to know about this tweak is that change is not going to come from you being comfortable. Those things that you're resisting doing, like digging in, like leaving yourself hungry at the end of a meal, like feeling uncomfortable at night before you go to bed, that's not something to necessarily question or complain about. That is you sort of getting outside of your boundaries that you already have in place for yourself

and changing. Like if we stay within the little box of our comfort zone that we are in, we're not going to make any change. You have to kind of expand that box and getting uncomfortable is how you can, one of the ways to expand those boundaries that you've set up for yourself. Change is not going to come from being comfortable. That's it. Drop the mic. This conversation is done. We need a t-shirt.

That's it. Good. Okay. Bye guys. We're done with this week. And again, this is what I'm saying off the top. These tweaks are designed to shake things up, to get your body's attention, to help it take action.

When we talk about the body doesn't want this fat any more than you do, right? So to think, oh, my body's just trying to screw me over. My body's being resistant. No, if your body can't focus on like releasing that fat, what else is going on? How do you get its attention, right? Like how do you address its needs so it no longer feels need to store fat? Your body doesn't want this fat any more than you do. There's so many other things that your body has to focus on and do. So it's about getting its attention and supporting it and following through and releasing that fat. And that's your, to your point, that's not something you can do and just keep doing the same old things or do it comfortably. You have to step out of your comfort zone, or if you want to look at it a different way, you have to make change in order to see change. So especially when it comes to being in tune with those portions,

if you just kept following the basic food plan, eventually you will notice your portions will start to decrease. You'll start to get more satisfied on less, just like people experience naturally in the first few weeks of the program. But downsizing is a way to fast track that, to get even more in tune sooner rather than later. And the next week is also about getting even more in tune with those portions, but we approach it in a different way, um, which is really super cool. Okay. What else do people need to know? Yeah, I think with it, just, you know, you just touched on portions. That's one of the topics I had written down. The big piece about portions is, um,

really getting in tune with what your hunger levels are at in the moment. Like, yes, you are looking to feed the size body that you are heading towards, not necessarily where you are now. So you do want to be mindful that you're not eating beyond satisfaction, especially this week when you're supposed to be slightly unsatisfied. So you do want to be mindful of portions, but that doesn't mean you're eating less and less and less every day. What it means is in general, that downward trend, some days we're going to need more, some days we're going to be less. You still need to be in tune in the moment, because if you really, if you're looking at your portions as how they look in the moment,

you're going to end up, that's where you're finding people will find themselves really uncomfortable, starving, as they put it, or, you know, really uncomfortably unsatisfied after. If you served yourself a portion that you think looks like the right amount you should have compared to what you ate yesterday, you could end up leaving yourself like very hungry after because you weren't in tune with what you were doing. So this week, you really need to double down. Yes, we are downsizing and we are looking to eat less, but that doesn't mean you're eating slightly unsatisfied, not less than you ate yesterday, necessarily. Yeah. So really dig into those four mindful eating questions. And I always say like downsizing is just as much, you know, serving yourself a portion, eating it, still being really hungry, going back to get a second portion and then downsizing that

portion as it is just leave, you know, portioning out the one portion and leaving food. So if you need to go back for seconds, because you know, if you stop eating, you're going to feel way too hungry or feel like you haven't had enough, right? It's slightly unsatisfied and your hunger levels can change each day. So it really, the secret is asking those four questions. I see in the notes here, you also talk about people being influenced by other people's comments. So what we are doing here is not weird. The way other people eat out there is fucked up. People's portions are way out of whack, like paying attention and giving your body nutrient rich foods, being mindful how

your body's responding, trying to be in tune with the portions that you are eating and eating enough, even when eating slightly unsatisfied is still way normal compared to the extreme amounts of foods that people are consuming. So when you go to a restaurant with friends, the portions, chances are that you're being served are way out of whack. And so what you are doing, getting in tune to your portions might look completely foreign to somebody else, or someone might look at your portions and be like, how do you feel like satisfied on that? Again, even though the goal is to feel slightly unsatisfied, chances are you are still eating more than you need at this point. So it's hard for people to, you can't really take into account what people are saying because there's no context to it. They're just looking at your one meal and not realizing that you're eating like

five, six meals a day with the Libby method, that the foods that you are consuming are super nutrient rich, that you are actually paying attention and asking those four questions and being mindful about how you're consuming. So a lot of people just don't know enough to not take what you are eating out of context. Yeah. And I think I look at it, like I look at my portions, for example, I was thinking about this last night as I was having dinner, I was making, we had tacos for dinner last night and I was making a taco salad for myself out of it. And when I looked at how much was on my plate, there is no way in a million years, if you had asked me like before starting the program,

if that was enough to eat for dinner, I would have believed you. I'd have been like, you're ridiculous. This is a snack. There's no way that I would feel satisfied. And I ate it and I left myself feeling slightly unsatisfied, but I was actually thinking like, I'm almost satisfied. Like if I had one more bite, I would have been good. If I had a couple more bites, I might have been full with it. And looking at that portion, there's no way. Like I look at sort of what, you know, other people in the family are eating and stuff like that. And if I'm comparing myself to say my husband, who is six foot something, weighs 200 and

some pounds, like works out all the time, like I am not good. But even him following the program, I've noticed he is not eating those man-sized portions that, you know, men are expected to eat too. Like, you know, in the old days when you dished out dinner, dad always got this giant portion and mom got a bit smaller portion and the kids had, like, it was very predetermined based on say your sex or expectations, what you got served on your plate. And I think that was, that's my favorite part about this program is just in my head, breaking that norm of what portions are supposed to look like. Oh, that's so true because I'm trying to think like if I portion

out dinner, I'm making like chicken drumsticks and I got like chicken drumsticks, some snow peas, some rice or whatever. Right. And Tony loves his rice. He's going to get a big heaping portion of rice. He's going to get at least four drumsticks and he'll probably go for another, you know, plus his veg where, you know, my kids, I'd give them maybe two drumsticks. My daughter's less portion of rice and my son might get three drumsticks and, you know, more of a portion of rice where I might just have one or two, probably skip the rice and have vegetables. Right. But is that more from knowing them maybe and knowing what they eat, which is a little different than what we're talking about here. And then, you know, contrary to that, you go to restaurants and every single person gets size, gets served the same size portion, right. Where everyone gets the same portion. We're all expected to eat it at the

end of the day. So try not to just try not to let what other people have to say about anything. It's just you'd have to explain the process. There's a lot more to it. Again, I do want to remind people that even with downsizing and eating slightly less, there is no downside to the living method. We have studied the living method. There is no detriment to any of the tweaks that we are asking people to make each week. Even with downsizing, still nutrient-rich foods, probably eating better than you ever have before, even though you are eating slightly less, right? This is off the heels of eating dissatisfaction. So feeding the size body you are now, and we're assuming you want to change the size body you are, right? And downsizing, again, it's more about the body downsizing than us downsizing our portions. It's about keeping the routine so the body knows it's going to

consistently get what it needs, but eating slightly less. And the body's going to be like, whoa, wait, where's the rest of my food? And you're like, I'm still giving you all this nutrient-rich food, just not the same amount of food that you are used to consuming. Then your body will say, well, I have this excess fat. I don't need it. Let me downsize to adjust to the amount of food that's coming in. This also feeds into the conversation that we had with Dr. Paul last week and somewhat Dr. Alenka Trejo on your hunger hormones. And your body gets used to consuming those larger amounts of food. So if you aren't feeding into that, your body notices, right? So, um, so, so much more, there's so much more to it than what you can explain to the average person being like, is that all you're

going to eat? Is that all you're going to eat? Um, yes, it is. Yeah, fuck off. Fuck off. Exactly. Exactly. Yeah, it's only for a few days and then you can. Well, and then that's the thing is you're going to be, if you feel like you need to explain that now, you're going to be explaining it for the rest of your life because you really want to be in tune with what you're eating based on where you're at, your hunger levels and all of that for the rest of your life and being in tune with that. So you might as well get comfortable answering that question or telling

people now because they're going to be asking you forever if you, you know. I just want to, I'm just looking at this comment from Angela. We also need to take into account like the environment you are in and what's going on in your life. Life continues to happen to us even when we are downsizing these tweaks. So it is normal for people still to encounter these tweaks each week, even downsizing and not actually have an appetite at all. Angela is watching her beautiful daughter struggle with pancreatic cancer. It's got you very stressed, right? When I'm stressed like this, I struggle to eat. Yeah, some people find that they're extra hungry, which being mindful about those portions, and then some people find that they're not hungry at all. And this is where still having those token amounts is really important. So downsizing for you might just be

having those small token amounts. Because if you're not hungry, because you're dealing with emotional stress, whatever you got going on, like you're not hungry. But that doesn't mean that the body still doesn't love that sense of routine. And you're comforting your body by saying, hey, we still have food coming in, right? So this is where you really, when you do eat, want to make sure you're, it's not about how much you're eating, it's about the nutrient value. And when you are stressed like this, the body is like revving higher. It's actually using a lot more energy. So this is where, you know, being mindful, adding in your omega-3s. So really bumping up your omega-3s. With my multiple sclerosis, I have a tendency to feel a lot of nausea, but this program

has helped alleviate any of that. Downsizing is so difficult for me until dinner and then I rock it. So just really, so, so, so downsizing for you, you don't have much of an appetite anyway. So this is still though a week that's about being in tune to your portions, uh, and being in tune with your body's needs, right? Over one. So continue with that consistency of the following the food plan, have those token amounts. If that's all you can do. What you might find is when you actually start eating, you notice, oh, I actually am hungrier than I thought. And when that happens, make sure

you do dig into those four mindful eating questions, right? It might be difficult for you to feel slightly unsatisfied, one, when you're flooded with a whole bunch of other emotions. But you can still follow the routine, still be mindful about what you're eating and the portions that you're having as well, right? So maybe it's not leaving yourself feeling slightly unsatisfied when you just, you don't have an appetite at all. That doesn't mean that you can't still follow the tweak.

You know, it's sending you love, big hugs too. But that, especially with your multiple sclerosis, with MS, you don't want to like, you're already dealing with a lot of stress, which can be very triggering. And so keeping that routine will just help your body stay calm and will allow you the bandwidth

to focus on other things as well. If you're looking for flexible workouts, Peloton's got you covered. Summer runs or playoff season meditations, whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations.

What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. Yeah, I think the only other thing that sort of the other topic that we had other than the, you know, the portions and the hunger to address is the opposite end of that, which is the cravings, those people that are finding that they are experiencing more cravings and equating it to the being the fact

that they're eating less and that's why they're craving more and um i think this is a big one because and it also touching on it you know think about those stressful situations often we do have different cravings when we are experiencing stress i find that when I'm in times of stress, I go from zero appetite to craving junk. There's no in between. I'm not looking to follow the food plan when I'm stressed. That's a stretch for me. I have to force myself to do that when I'm stressed. It's like, I don't want to eat anything. And then I want to eat everything I'm not supposed to eat because it's the sort of emotional, but that's where the nutrient rich meals that, as you said, the omegas and things like that, making sure that if nothing else, you're trying to stay on top of your water or having a nice

cup of tea or something while you're, you know, experiencing that stuff. This comes down to remembering, don't let the tweaks each week freak you out to the point that you forget about the basics. I see, I see someone else talking about how they feel when they're detoxing. Wonder if anyone else experiences feeling cold and like they're getting a flu, uh, really not getting sick when the scale is moving. Like that's just detox, right? That's detox one-on-one. And so your body is, well, when your body detoxes every day, it doesn't need help, but we are that we use detox or how your body's

responding to releasing fat. And so don't forget about the basics, right? How you feel when the scale is moving. The fact that when the scale starts to move or a sign that your weight is about to drop, you can feel extra hungry in the evening, even when we're not downsizing. And just kind of remember those basics, right? Like how you feel when the scale is moving, the regular things that you need to do on a day-to-day basis above and beyond the tweaks that we're making each week as well. Yeah. And I think for one of the things to do with that is when you are downsizing, keep in mind you are, when you're fine-tuning your portions that much, your body is not busy focusing on digesting all

that food and it's spare time, because you're eating eating just enough for its needs. Some people tend to, I tend to experience I don't other people may have the same experience where I generally I don't necessarily see the scale drop, but I start to head into detox when I'm downsizing because I am super in tune with those portions and with what I need to eat. So that's something else that can be causing, you know, like you said, that increased hunger, like what we are doing is supposed to put you in detox. So when that's happening, you're doing it right. Before we move on, I just want to revisit cravings. Just a reminder, speaking of the basics, cravings are not hunger. So cravings have nothing

to do with downsizing. Downsizing, yes, you may feel hungrier because you're leaving yourself feeling slightly unsatisfied, but cravings are a whole different thing. Cravings are, remember, messages from the body trying to communicate its needs. If you're craving carbs and sugar, it's probably because you had it or because you are dehydrated tends to be the number one reason for it. If you're craving salty foods, that tends to be because you are stressed out. You got a lot going on. So bump up your good fats. Salty usually means a call for fats.

Unless, of course, it's the summertime. It's really hot. That's a totally different thing where you could be low in electrolytes. And sometimes craving salt means salt. But don't forget about the basics. So you craving things doesn't have anything to do with downsizing. There are two total, one is hunger, one is cravings, two totally different things. So if you are craving, why is that? What's going on, right? Remember to make sure your food choice is nutrient rich, paying attention to that, drinking your water will usually help that.

Yeah, really usually help that. There's this difference. And it's important to really tune into what's a craving versus am I actually really hungry here? Yeah. Okay. Let's talk about for the sake of time, the the tweak next week. Okay, so the next week, feeding the metabolism, I love this tweak. So I won't go too much into it. But the first first three days of the week, Monday, Tuesday, Wednesday, yes. First three days of the week, we are back to the basic food plan again, focusing on still maximizing, doing all the things that you need to do. We are reestablishing that baseline. You should still expect the scale to move because every day is about getting that scale moving. Off the heels of downsizing, you're going to notice you're even more in tune to your portions, right? And you might notice the difference. You're eating less and feeling

just as satisfied. And then midweek, well, Thursday, we are going to split up the same portions that you are eating to satisfaction and we're going to split them in two. And then you're going to mindfully eat the first portion. and then you're going to wait about 20 minutes, half hour and mindfully ask those four questions, eat the second portion and eat just enough so that you're walking away feeling satisfied and not stuck. Now, what you will notice when you take the same portions and you split them in two and you eat that first portion, you might not be all that hungry for that second portion. And when you allow it to sit for 20 to 30 minutes and your body's had an opportunity to start processing and digesting, you'll actually realize, I think I've had enough with my first portion. Although you still have to eat a token

amount of that second portion. Now, Kim and I are going to join us next week for the tweak this week, because we'll specifically talk about the splitting up the meals and snacks. What I want to get across is this is a different way to approach portions where you take people who literally have tried not to eat with diets, starved, deprived, tried not to eat, and now they have to eat. It's amazing when you give them the opportunity. Like right now with downsizing, you don't, you have to leave yourself feeling slightly unsatisfied. So people are getting, people are uncomfortable with leaving their food on the plate. They're uncomfortable. They're

worried that they're not going to eat enough. But when you quote unquote, in lack of a better word, allow them to eat that second portion, you'll be surprised how you just don't want it. You'll be really amazed. So this is just a different way of approaching portions where you separate, you give your body time to process and adjust, and then you realize, oh, I can have this portion if I want it. In fact, even when you're not hungry, you still have to have a token amount. You're like, oh, that's amazing. I'm getting satisfied on half the amount of food when I don't have the pressure or I'm not being triggered by not being allowed to have the rest of my food. Does that make sense?

Yeah. And I think, yeah, it's, it's such a great tweak. I hated it the first time I did your program. I thought it was ridiculous. It is now my favorite because it really is. I think it's, it really draws attention to your feeling. You do spend that time between your portions thinking about how you feel. So it really gets you into that mind body connection. But I think the biggest takeaway for whether it be this week's tweak or next week's tweak is when you have those moments in your feeling, those feels, or you're experiencing something and learning something in that meal, like you weren't hungry for the next portion next week, you want to take what you learned in that meal and carry it into the next and the next and the

next. Everything that you learn about yourself, you want to carry it forward. So what you were learning this week in downsizing is going to be a huge benefit to how you deal with and what you learn from next week's tweak. So next week, when we go back to satisfaction for the first three days, that's not just, you know, going back to what you were doing before, that is doing satisfaction with everything in your tool belt that you've learned up until this point. So everything you learn this week from downsizing is going to make that satisfaction different. Once you do the feeding the metabolism on Thursday, what you were doing then is going to each day. You should improve that because you're learning something and you're putting that learning into practice. Love that. A lot of people feel

with this tweak, it's inconvenient. They don't have time. It's not about splitting up all your meals and snacks. It's about splitting up more than what you are used to. So we'll get into that. Where there's a rhyme, there's a reason. Where there's a will, there is a way. And it's only for four days of each week. We do it two weeks in a row. So satisfaction for the first three, splitting up the meals and snacks for four. It's meant to be inconvenient. It's meant to get you constantly thinking about eating more often. Like again, you take a deprived mindset and then you make someone have to eat so often throughout the day. And it's amazing how it really just gets in there and brings up all the feels and shakes things up. Because that's what we're trying to not just rewire how your body's come to function physically, but also your brain. It's also a great tweak for anyone who hasn't seen any action on the scale

and who feels like downsizing. They thought downsizing was going to be it. It's the feeding the metabolism tweak week six, week seven. That's usually that really, sorry, week seven, week eight. That usually is like, that's the, that's like the, that's the breaking points, right? Where all the things that you've been doing up to this point have made a difference. But if you haven't seen any movement on the scale up into this point, you should absolutely expect to see movement rolling into week seven and week eight. And if you don't, this is where you really have to go back and listen to that conversation on reasons why your weight might be slower to move. Before we go, I hear this. I just want to read this comment from Jesse. Lost

17 pounds already. So keep in mind, it is still normal for some people not to have lost one pound yet at this point. But now I'm consistently at the same number, no matter how much water I drink and downsizing. So downsizing ain't it. Downsizing ain't it. How many diets have you done where you ate less? How does that work out for you? Right? Hard to stay motivated. So I got news for you. Motivation ain't going to do shit for you in terms of making sure you are a success story in the end. You're not going to be motivated every day, just like you're maybe not motivated to go to work every day, but you're motivated to pay your bills and put a roof over your head. Just like kids are not motivated to go to school every day, but they got to pass school, right? They got to show up.

Weight loss, reaching any goal in your life is no different. If you are waiting on motivation, you will fail. You will fail. You will not follow through. You will not finish. That goes to say, not just with this program, but chances are your weight loss goals in general. You will never, ever, ever, ever, ever get there. If you are banking on motivation, being your ticket or using it as a reason to not continue to show up. So I'm just like, I am nobody's accountability over here. You got to figure that on your own. And as much as we do try to motivate people, I'm also no one's motivation. I'm not it. Like people will, I'll have clients in the past sign up. Like, why do you want to work with me? Why I need you to keep me motivated because I'm, I always find I lack motivation. I'm like, I am not your person. I am not your person. So

having a really strong why, and I love that you brought this up because midway through the program, why don't you have the motivation? Now it could be that halfway through the program, your motivation has changed. So what, why are you showing up every day? Why are you putting yourself through all of this? Like, what's your motivation? Why are you here? Why did you sign up? So that's your, that's your guiding light. That's your, that's your motivator. I do want to say, this is why 17 pounds lost in six weeks is an insane amount of weight loss. It's fucking amazing. Good for you. All of your hard work. Your body is saying to you, I need time. I need time to adjust

to the weight that I've lost. You want your body to take that time. And so this is a perfect example of downsizing. It's not about eating less. It's not about that. It's not about drinking more water. It's not about eating less. And finally, what I'll say is this, because this is such a great time to assess what you got going on. What about your, this is not, this is the minimum drinking water and downsizing is the minimum. That's the minimum amount to offer. What's going on with your sleep? What's going on with your stress? What are you doing for movement? Are you doing resistance training? Have you added in the supplements? Like it's so much more than that, right? So, so midway through the program with where we're at week, week six is a great time to kind of be like, okay, let's take stock of what

I've done. What can I still do? Where am I at now? How am I feeling in terms of my motivation? Like, am I getting bored? Great. Boredom is a great place to be because it means that your body's adjusting to the routine, right? So, so, so it's a perfect opportunity to just take time. And then also don't forget about the basics. You want plateaus, you need plateaus. They are part of the program, part of the process. You cannot lose 17 pounds in six weeks and not have your body go, Hey, wait a minute. Right? So one to two pounds a week is still like that in itself is amazing. And then finally, before we go for anyone who hasn't seen any movement on the scale, we've had so many people go not lose a pound up to week seven, and then go to the back end of the

program, lose like 30, 40 pounds. So hang in there, stick around. Kim. Yes, that's exactly it. You know, you need, your body needs that time. And if you are looking at the scale for motivation, you are in for a very bumpy ride on this journey because the scale, if the scale going up is what you attach your efforts to and whether this is working or not, or you're sure your scale going down is what you attach, what your, your efforts are going towards. If that's the only thing that you are measuring, it's going to be disappointing because regardless of what you're doing, your weight is not meant to go down in a complete downward straight line.

That's such a good point. So Jesse, I would also add, I, yeah, I would also add to that, how you would know that nothing is working is if nothing is happening. So what you will find is that your weight will be dropping or your body will be changing and you're, you're racking up those non-scale victories. So, I mean, it's normal for us to be saying, okay, what's going on? Is this not working anymore? Like what's happening? Cause they've, we felt that before on other diets, right? You lose that chunk. It gets to a point, you got to eat even less exercise, even more to kind of force it and get the living method is the opposite of that, right? It's you're getting even more in tune with

your body. You're adjusting its needs. Like mentally it can be harder because you're unraveling shit that can get deep physically. It shouldn't feel like it's hard. So as long as you're experiencing non-scale victories and you're after 17 pounds, you should be noticing your body changed. So as long as something's going on, unless of course you feel like something is off, and I don't want to dismiss this completely either, because if you feel like something, like something is off here, then, then trust that intuition and something might very well be off. You might have something else going on that you want to maybe check in with your doctor about, but at the end of the day, 16, 17 pounds in itself is just fucking awesome. I mean, even two pounds, let me just, even just

being here at six, at six weeks in is massive. That in itself, everyone should like give themselves like a massive, you know, standing ovation and a high five because you're here. Agreed. I thought we were only going to talk for 20 minutes and here we are. Here we are. 20-ish. So takeaway, dig into downsizing. We're going to move away for it from an on Monday. Monday's a whole new tweak. If you read over the guidelines on Sunday and you're like, what? Hold on to that feeling. That's good because there's some stuff coming up. What's going on? Why do you feel this way? I'm not trying to fuck you over. Kim and I want you to be successful. I'm not going to make you do shit for shits and giggles. There's an arrive and a reason.

And when it's making you feel that feels good, because you know what that means? That means that you are about to step out of your comfort zone even further. And what's what's Kim, what'd you say, Kim, change is not going to for Kim joining me today. I know we're already looking forward to our conversation next week, but we are not done downsizing. Go forth and downsize. Until then, see you next not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca.