The Livy Method Podcast - The Tweak This Week - Fall 2024 - Week 8

Episode Date: November 6, 2024

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 8 of The Livy Method. This is the live recording from November 6th, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:We love this week’s tweak, and can’t wait for what’s coming up!This weekend we are headed to the National Women’s Show!Feeding the Metabolism brings up all the feels – Lean in. Keep learning.Let’s be real – Having a hard time? What does that mean?Tips for getting back at it after weekends.Your body is on your side and working hard – Be open to more or less food.Making a plan for Feeding the Metabolism on busy days.Breaking down each portion and different foods.Water will never satisfy true hunger - Seasonal sip tips!Next week offers us flexibility – What is changing?What are we learning when we prioritize protein?There’s a rhyme and reason for every single thing we are doing.Oats and protein shakes – Are you still getting the most bang for your buck?Keep it simple - Focus on what you have learned already, and pay attention.Need ideas? Reach out to our team – We are here and love to help.The Guest Expert chats are where it is at!You got this, and we got you.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. 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 onepel time. I just want to get to

next week's tweak because I love next week's tweak. I mean, at the beginning of this tweak, I love feeding the metabolism. It's super cool the way we are approaching portions from a different angle where we are being extra mindful, doubling down on those four questions. There's a lot to it. I love how it works off the heels of downsizing, but I also love next week's tweak. It's where we actually start to make changes with the food plan itself, like structurally making changes to it up until this point has been a rhyme and a reason. So let's have this maximizing feeding the metabolism one last time conversation so we can get to introducing next week's week. So you don't want to start next week's week before it's next week, but I do want to talk about it. Hi, Kim.

Hello. How are you? Good. I'm also looking forward to Kim. She's going to come and you're coming tomorrow. So she's going to fly all the way to this side of the country and join us for the National Women's Show. So if you're around, you're in Toronto this weekend, Friday, Saturday and Sunday, we're going to be there. The whole team is going to be there all day, every day. I'm going to be on the main stage, I think around 1.30 or 1 o'clock Friday, Saturday, 12 something on Sunday. It's going to be so much fun. We've got some great guests joining us.

So come, come, come, come hang out, come hang out. Yeah, I'm super excited to come. I love coming out there and getting together with everyone because we have such an amazing team. But this time the focus for me is not going to be on the team. It's going to be on meeting all of the members that come out. And I know when I had an opportunity last year to meet a few, it was such an amazing experience that I cannot wait to meet as many as I possibly can this weekend when I'm out there. Yeah.

It's a whole vibe. It's a whole vibe. Um, I love this. Here's Amy. It works so well for me last week, down three pounds this week of a bit. So. It's normal for weight to go up after it drops. Small one-day plateau and scale was down by a tiny hair this morning. Love that. This tweak is such a fun one. Yeah, it makes you step out of your comfort zone. I love that you described it as fun. I'm sure other people would not. There are a couple of people who say it was their favorite, so that's good. Here's Rebecca, really trying to focus on this tweak for the next four days. It's never been my favorite, but maximizing to get this weight off. Yeah, it's okay. It does not have to be your favorite. So tomorrow people are going to split up the meals and snacks again. How do people feel about it after last week? How do they feel about doing it one last time? Where are people

at? Definitely there are people that recognize they did not make it a priority. Some that maybe don't recognize it, but we told them in our replies to their comments, when they were questioning it, we did have some like CJ Smith shared that they felt unusually hungry the last few days, scale went down, even though I'm eating more than I was in the last few weeks. So we did have some great responses, just like the ones you just read. We also had a couple other ones that were, you know, a little bit more. I think people just working through the discomfort of this. One of them was I'm not having great success with splitting the meals.

Weight has increased, feeling discouraged, but we'll keep at it and trust things will adjust in the right direction i think connecting it i'm not having great success with splitting the meals my weight increased those are two totally different things that number on the scale and how successful you are at splitting those meals are two completely different things also let's be real if you are doing all the things and your weight is up what is like the number one sign your weight is about to drop is having your weight up before it drops so that's that's what makes me feel like let's be real here like okay if you're having a hard time with it does that mean that you're not being consistent with it and then also I find people off the heels of Halloween forget about their indulgences and how

that can affect them as well. And they just want to be like, what can I do? And this isn't working when we're like, let's have an honest conversation about the weekend. I'm not judging. It's part of it. That's, but like, let's, let's get real. Are you having a hard time with it? Like, what does that mean? Are you not doing it then? And then if you're not doing it, then how are you expecting the scale to move if you're not doing the things you need to do so yeah yeah that is such a good point because from friday right through till monday there were so many comments in the group about people that dove into a bathtub full of chips over the Halloween weekend. I ate an entire bag of chocolate bars and weren't going on, like getting back on track, getting back on track, you know, like need to

get back at it. I'm focused. Like I really did a number on myself, you know, tips for getting back at lots of comments like that. Yeah. Fast forward to today and this morning in the group and yesterday, it was like, my weight is bouncing up and down. I was hit my lowest low at the beginning of last week and it's been up since then. And I don't have time to cross reference all of the names, but I'd be very curious to see how many of the weekend, sort of forward thoughts, but are moving so far beyond it that they're completely forgetting that it could still have their way to because your body will take time to calm down. Specifically, if you were eating something that you know is something that is that you react to potentially like. And we're we're saying we're sharing this as insight we're not blaming or judging anyone based on experience it happens um after sort of celebratory days

weekends that type of thing where people are okay the day after okay i'm forgiving i'm understanding getting back at it and then a couple days later like this isn't working for me like tell me what to do and i'm just, I think they're looking for some magic thing we're going to say to them. The reality is you just got to get back at it, but you also can't forget about the basics. Like if you truly, truly, truly, truly, truly are doing the things and your weight up, chances are that's because the weight goes up before it goes down. And sometimes I think it's the pressure of this point in the program too. We're going to be rolling into week nine next week, nine, 10, 11, 12. This is where people put a lot of pressure on themselves and they got to lose that weight and, you know, start stressing

out and this isn't working and all that. Just forgetting that they lose their fucking minds, forgetting the basics. When this is when things are really working for you. And a lot of times the reason why people have a hard time in the back end, they're getting in their own way. They're letting the fields get to them. They're not doing the things that they need to do. So that's why I think we really need to have a real conversation. So no one's saying you're not doing the things. We're just saying, let's get real about the conversation we need to have. And if you are doing the things and your weight is up, chances are, it's because you're doing all the things and that's normal, right? Such a good point. And to that point, when you think about that timeline,

okay, Thursday night, lots of people indulged Friday. Some people kept it going through the weekend. I know just like in our neighborhood, there were Halloween parties, people there's leftover candy for some people continue through the weekend. you come back in on Monday with the intention that that's it, I'm over it, I'm moving on, I've had enough. Amazing, good for you, you get back at it, you start maximizing following the food plan, Monday and Tuesday. What happens after you've been getting back at it for a couple of days, your body starts to remember what it's doing and it kicks in and that bloating, that weight up, all of it to your point,

could be you going into detox. And I learned that sort of the hard way last week or the week before it was when I had a day where I was feeling shitty and feeling bloated and just like, ugh, like couldn't get out of my head about it. Very next day, my weight was down two pounds. Like it was like, I know I've been doing this for how long and I still had to fight with that festering in my funk about because physically you're feeling bloated physically, your stomach sometimes hurts, then you see your weight up and you're like, ah, I've been doing everything. I get it. I think normalizing it. And every time you get to the, excuse me, the other end of that

gives you a little bit more confidence to make it through the next time you're feeling that way. I'm glad that you brought that up because this is why you never blow off the whole day or whole weekend or whatever, because a few bites of it's doing what you can will make a big difference. And although I'm not suggesting everyone go off the rails here, what happens is your body is on your side at this point, it does want the fat con just as much as you do just about giving it what it needs and providing it the opportunity to do that. And when you indulge like that, your body will be very reactive. I saw Sandy here after all the chocolate bars, I noticed my osteoarthritis was so inflamed for two days.

These are inflammatory foods. Your body's not like, oh, this is wonderful. Quite the opposite. Your body's like, let's like detox all this out. And when your body detoxes it, it will also detox fat along with it. So this is a challenge to your body. And your body's like, we do not feel good. We want to get back to feeling how we were feeling.

So it can throw you into detox. So this is where you can eat all the things and still see that scale move or eat all the things, have your weight be up and then see that scale come down. And then some, this happens a lot with people on vacation where they'll go away, they'll come back, their weight will be up. And then not only will it drop back down with a couple of days, it will keep dropping. And then right after they will see their lowest low. So you always remember your body is on your side. Yes. You just have to keep going.

You just have to keep going. And sometimes be gentle with yourself. And sometimes you need to be a little bit not so gentle with yourself. Yeah. Yes. And yes, in that kind of be real in the kindest of ways. I love that you mentioned, I just want to go back real quick, that someone was talking about how they were extra hungry and eating more, but they're losing weight. And this is just a testament that it's not about eating

less, exercising more. There's so much more to that. Metabolisms are increasing at this point, but we call it feeding the metabolism. Your body's working harder, has more energy output. It might require more. This is why portions, no matter what we are doing with the tweaks, are all about what they feel like and not about what they look like. This again is the one egg, three eggs. One day you might need one egg and feel satisfied. The next day, three eggs. That's why this is so important. I find it fascinating though that people are still like, why is that happening to me? Right? As the name suggests, feeding your metabolism. So some people with feeding the I find it fascinating, though, that people are still like, why is that happening to me? Right. As the name suggests, feeding your metabolism. So some people with feeding the metabolism feel like they're not hungry at all.

Makes sense because you're eating so often. Some people feel extra hungry. Makes sense because you're eating so often. One isn't better than the other. It's just really individually how your body's responding. So both are great responses to the body. Yeah. And I think if you're not feeling hunger at all, that's something that it's really good

that people are in tune with not feeling that hunger, because that also is a message from your body that you need to maybe dig in a little bit further. Why aren't you feeling it? Are you distracted? Are you, you know, really sitting down and taking the time to answer those questions? But sometimes we're not hungry because we're eating too much. Like, how are you feeling portions? Right. Like, remember the goal, those portions are eating just enough, especially with that second portion. So are you eating too much?

You're starting to really notice that. Right. I'm not hungry. Oh, my God. If you're saying to yourself, oh, my God, I'm so hungry. I'm not full. I'm so full. Like no one wants to be full. Satisfied one thing, full is the other. I think another thing too, you are eating so often that this is where having a strategy when you start your day. I remember I'm slipping at doing this now, but I'm also getting

better at naturally feeding the metabolism when this tweet comes up. I used to have to write out my entire day. I, the night before I would be like, alarm goes off at this time. And in order for me to split my meals and snacks, this is when I need to, if I have my breakfast at seven, then I need to have my timer set to have the second half at seven 30. That means this snack could be at this time. And normally where you know, you can be flexible at what those times are and work them around your schedule, but make a plan for yourself. Even if you end up off, like the next morning, you end up off by a half an hour, still try to kind of follow along with the same spacing out because I know a couple days on the weekend for me just because I was busy. I couldn't split the afternoon snacks because it was like, oh crap, I got tied up. I had my lunch way too late. There's no way I have time to get

everything in there if I'm splitting. Therefore, I can't split those two. I'll split dinner. So making a plan for yourself is really important. Yeah, I agree. I just want to read this comment here of someone saying some people are also eating more instead of dividing one portion into two, they're eating two full portions. That's really important too, right? That's why you want to read this comment here of someone saying, some people are also eating more. Instead of dividing one portion into two, they're eating two full portions. That's really important too, right? That's why you want to take that same portion you've been consuming, split that in two. And this is about doubling down. Sometimes we're so in our head about eating so often what we need to do. We're forgetting to ask the four mindful eating questions.

And it's not about eating. It's not about the first portion eating to feel satisfied. It's about being aware of how you feel about the first portion eating to feel satisfied. It's about being aware of how you feel after you're done eating that first portion, but you shouldn't, you shouldn't really, if you think about it, if you're taking the same portions, you split them in half, right? If you are finding that you are going to be full on that first portion, then you want to be mindful of that. That's where the first three questions come in. So even though you maybe see,

like, you don't have to fully eat that full portion if you're not actually hungry for it. And this is because hunger levels can change day to day. So really doubling down on those four questions is so important. Yeah. And I think that where people get tripped up and a little bit scared specifically with thinking their portions are too small, which is something we are seeing people sharing in the group is that I think specifically when you're splitting the protein, and I could be wrong on this, but I think it happens more often when you're splitting the protein from the other one, is that they're looking at it and thinking like, if you take your portion of protein that you would have with your lunch, and you take that protein out, that doesn't look like half your meal. So then they

make it a bigger portion. So it looks like it's equal with good point with the vegetable half of it. And when you're kind of looking at the star of the meal in that way, you have to sort of reset. That's why building that plate and that meal for yourself ahead of time, and then just taking it out. Don't overthink it. Don't think this doesn't look like enough. You shouldn't be expected to be satisfied on just that protein if that's what you were choosing to eat first with this tweak, because the vegetables are sort of the star of that meal. So what you're having in that second is where you're expecting to get satisfied. So yeah, you're going to be uncomfortable potentially for that half hour in between. But if you just sit with that amount of

portion you are having, you'll actually be really surprised at how not difficult it is. Also, you'll get in tune with the fact that protein and fat, even in smaller portions, gives you, it feeds into your satiety hormones and makes you feel more satisfied. So eating a small amount of protein can have you feeling more satisfied than a huge, massive amount of vegetables at the end of the day. And this is being able to split up those meals and snacks and taking a step further, separating the proteins from your carbs is a setup and lead up for our tweak next week. So should we get into and talk about the tweak next week? Have we covered everything with splitting up the meals and snacks? Everybody knows knows what they're doing just make sure that you actually like

go all in this week and do it go all in less of this go all in right i agree go all in um someone has a question i just want to answer it right now um it's a bit of a side note since fall started started i switched most of my water intake from cold with ice to hot. Any science for why the same amount of water makes me feel so full after drinking compared to ice water? This could be a coincidence with the changes in the food plan itself and the increase in being in tune to your body's needs. Water doesn't make you feel full because, I mean, in terms of like satisfied, right? When you're hungry, you're hungry. And drinking water doesn't address true hunger.

Drinking water doesn't make you feel satisfied. Now, full could be that you're having an easier time drinking it. So you're drinking more in one sitting. So you're feeling bloated. That could be what's going on there. There is a bit of science, not a lot, in terms of the benefits of drinking cold water versus hot water or vice versa. This is why we suggest like you could do lemon water, cold lemon water in the morning, but warm is just much easier or room temperature on your digestive system. It has to do with the temperature of your body at the time and the liquids that you

are consuming. Obviously, cold water on a hot day, super refreshing. When you're in the cooler months, room temperature water or warm water tends to be more soothing on your digestive system, less stressful, I would dare to say, on your digestive system as well. So that's probably what you're picking up or it's leaving you more in tune to how you are feeling when you're drinking water. Like I have a hard time right now if I was to drink a warm tea versus, not hot tea, but warm tea versus a cold glass of water with ice, I would have a much easier time getting down my tea than I would ice water because I'm just, I'm cold. My body's adjusting to the temperature. It's like your body temperature fluctuates according to the

seasons. It gets signals to do that. So right now, I just, the thought of drinking a nice cold glass of water makes me chilled. And so that's also happening internally. And this is also where this time of year, your body is looking for foods that are creating heat in your digestive system and adding cold water can be like, that can be the opposite of what your digestive system is trying to do and so that may be why you are noticing uh just a difference for a variety of reasons uh when you're drinking your water could be like eating more often is having you feel more satisfied too could be just you know um you making more your food choices more nutrient. Could be just being more in tune to your body's needs. 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.

Okay, let's get into, let's get into, yes, I noticed that a fried egg and olive oil with a slice of avocado satisfies me. Yeah, we're going to get into that. So tidy hormones we touched on with Dr. Paul. Our tweak next week feeds into that. So the tweak next week, the food plan revamp. Again, my biggest thing to say is everything is for a rhyme and a reason. Don't do your own shit.

Don't do your own shit. Don't do your own shit. I'm very specific. I'm very like, this is what I mean. This is what I'm saying. This is what I mean. So there's a couple of things happening. So we're going to, because of the splitting up the meals and snacks and the separating the proteins from the fats, we are going to slightly bump up your protein, decrease any heavier carbs. And no, this is not

keto. And people will say, well, I haven't been having any heavier carbs. How am I going to do that? And we're talking like what happens is that people where we're at now can get back into the habit of having toast, having sandwiches, you know, adding more rice, potatoes, those types of things. And yes, we want it. That's not what we're talking about. What we're talking about is if you have been sort of increasing and adding them back in, just being mindful of not doing that, especially with this tweak. So a couple of things are going to go on. One, we are switching up the food plan. Protein is still the focus at breakfast. And then people are like, well, I was always doing that. Again, some people just kind of start reverting back.

They're doing more oatmeal rather than eggs. And oatmeal is fine, except you really got to bump up that nutrient value. So we're really talking, go the biggest bang for your buck with protein at breakfast. So just sit back, evaluate what you've been doing and how you can level that up. For your morning snack now, you can still have fruit, but then you can combine it with a protein and fat. So you can do fruit, apple with some cheese. You could do some fruit with some nut better, or you can switch it up altogether, do something like yogurt. You can have a boiled egg. So we do have a list of options. So more flexibility with that fruit snack. For your lunch, protein is now the star of the meal, but then you still want to add vegetables, leafy greens, healthy fats. And then this is sort of where you also want to minimize any of those

heavier carbs as well. Your two afternoon snacks are down to one afternoon snack. So the easiest thing to do is combine your nut and seed snack with your vegetable snack. But remember, you're not just eating both snacks at once. So ask those four questions and be mindful of portions. But you also can have something else. You could have fruit and yogurt in the afternoon if you want. And then for dinner, we're switching the star of the meal there too. So the focus is on vegetables because you're getting enough of that protein throughout the day. So it's vegetables, proteins, leafy greens, and healthier fats. So that slight variation, you are going to notice a difference with it for sure.

This is also where you can add in protein shakes. I mean, you could always have had them all along, but this is the place where now if you want to add them in, you can do that. You can do that. Did I cover all that? I mean, we're going to have guidelines for you. I don't want to go through the specifics of it because we're not there yet. But what do people need to know about it?

Kim, what would you say? I think, you know, definitely read those guidelines. That is going to be the most important thing. Don't think like, okay, yeah, ticked it off. Just listen to what Gina said. I've got this week. I know what I'm doing. You definitely need to listen to those guidelines. And just remember to your point that you made at the beginning, this is not about high protein. This is about making the protein kind of your star of the day by minimizing some of those other

things. But you're not necessarily eating more protein. You're getting more in tune with how much protein you are having. So you're, you know, the only time you're really adding anything in as far as protein is the protein and fat you're adding to your morning fruit snack. Essentially the whole rest of the day, because you're kind of swapping out your dinner and lunch, you're just having those two snacks, sort of one snack instead of two in the afternoon. But I think the biggest downfall is we do hear, and I'm anticipating on Monday, as soon as people start this, I'm going to start hearing, I'm so full, I'm so full, how am I going to, you know, lose weight, adding all of this in? This is where that mindfulness doubling down on those questions.

You should feel more satisfied on protein being the focus. That is the expectation. That doesn't mean you keep eating until you're full. You may look at a portion and say, that looks like the right amount for me. And it is, say, protein heavier, you say you switch up your breakfast from an oatmeal, you've been having oatmeal this whole time, you switch it up, and you have egg bites. And you think, okay, this looks like the right amount. If you're eating, and you're like, oh, I'm done. You don't eat till you're full,

actually dig into those mindfulness questions, and step away, because you are going to feel different when you switch up those foods. Well, here's a comment here. How much protein is enough? That's the, that's not it. That's not it. It's not how much protein is enough. It's like, am I prioritizing protein? So if you are, and I suggest that you do, if you have the opportunity to do this over the next few days, not just separate your portions, but separate your proteins from your carbs, you will notice that there is a significant difference in your satisfaction levels when you consume protein and fat. They feed into what's called your satiety hormones. So it makes you feel more satisfied longer. And these are the adjustments that we're going to be making next week. So for example, we're going to take your two afternoon snacks

down to one and people are like, oh, but I'm going to be so hungry without that snack. What you're doing though, is you're going to be slightly prioritizing or bumping up your protein intake throughout the whole day, which will offset that. It's not what you're eating at every, any one meal or snack. It's your total amounts of protein that you're getting throughout the day. So how much protein is becoming like a big, um, hot topic out there? It's what the new thing people are talking about. When people are talking about making sure you're getting enough protein, 30 grams at meals or whatever it is, an X amount per body weight, per yada, yada, yada, yada. People are having that conversation, assuming that you are starving and

depriving yourself, that you are eating less, exercising more, that you are counting, weighing, and measuring calories and not caring about where those calories are coming from. So that's really important. The second part of that conversation is factoring in because of women's health, hormones, menopause, as we start to age and estrogen levels start to drop, we are losing muscle mass. So making sure, again, we are getting enough protein in our diet. Once again, assuming that as women, we are counting and weighing and measuring our food and eating empty calories just for the sake of eating low calories. The third I will add is the conversation about Ozempic and weight loss medications that can cause you to lose a lot of weight real quickly. Problematic because you are also losing muscle

mass, which will cause you to gain that weight back plus more every single time. Also not great as you age, also not great as you go through menopause. So that conversation is for the masses who are not following the Libby method and have not been having protein at breakfast, prioritizing protein, you know, at lunch and at your snacks, two afternoon snacks and dinner and eating whole nutrient rich foods. So how much you need would be individual to how satisfied you are with your hunger levels fluctuate every day. So this is why asking those four questions

and understanding that protein is making you feel more satisfied and hopefully getting you to think more about the importance of adding it to your meals, which is why we focus on it for breakfast, right? It's included in lunch and it's a focus for dinner. Those nuts and seed snacks, for example, if you go back to the very first food plan,

the basic food plan, and go back to the very first video, I mean, the reason why those nuts and seeds are in there at that time, one of the reasons, yes, they're hard to digest when our body's looking to have a dip in energy naturally, so they keep us more awake and going, but the protein and fat

that you get from those nuts and seeds, they break down into sustaining energy that makes you feel more satisfied heading into dinner, which then leaves you less likely to overeat dinner. And people are always like, well, I don't like nuts and seeds. Well, they're there for a reason, right? And so that's why next week you can simply just combine if you just to be easier, nut and seed snack with your veg snack is an easy way to do it. And then bumping up the protein all around everywhere else and just getting a handle back on those heavier carbs that you might've been added in, adding in. Yes, it's not a low carb program, but it's right carbs at the right time and just being mindful about that. So, so it's not how much it's making sure when you're making sure you're

consistently getting it in, you're asking the four questions. Yeah. It is. Yeah. I mean, I think we get a lot of questions specifically surrounding oats and Hey, I love my oats. So I get where it's coming from. But if you're looking at your breakfast, I think back to, um, you know, when we've, we've had conversations in the past, when you think back to it, if you've got your bowl of oats and you're sprinkling a few nuts and seeds on it, if you have to ask like, oh, I don't know if this is enough protein. Chances are you're not bumping the protein up enough if you have to question yourself really about it. Like, make sure you look at that and you're like, yes, I made protein the star of this meal. I was going to say, maybe not looking at it as if, sorry, I'm just, I get excited about talking about this shit. Maybe it's not, is it enough?

Like, is it enough? Isn't the question, am I prioritizing it? When you're looking at your big bowl of oatmeal and you sprinkle on a couple little nuts, am I prioritizing protein here? That's the question. Is the protein the star of my breakfast? Or am I eating oats with added sugar on top, some fruits on top, and two walnuts on top, right? And what can I do to bump this up? Like someone, you know, it's not oatmeal or an egg. You can have some oatmeal if you like your oatmeal and an egg, right? You can add some protein powder to that oatmeal. Like it's just sort of with this, with next week, the next two weeks, and then we'll, we'll do a combination of, so this is not forever. It's just for that, for those two weeks, you really just want to really make protein the store there.

So and also I would say people tend to at this point fall back into what they like and what they love rather than on what is giving them the most bang for their buck. Right? Yes, exactly. Well, here's Jessica. Yes, I've noticed how satisfied I feel after the nut and seed snack and how I don't feel the need to eat as much after dinner. Yeah. One of the reasons for them. So I love that. Picking up on that. And that's what splitting up the meals and snacks and separating the protein and fat will help you get in tune too as well. Anything else about next week's tweak that we

need to mention before we go? No, we have information coming. Go back and the protein, carbs, and fat that we re-shared last week when we started this revamp, it's going to be important information when you go into next week. So people, you know, going back and reading that. We are going to be putting out information on protein shakes. So if you are super excited about the addition of these back into your day, hold up. There's guidelines. We're not just going to put, put you know a whole blender full of blueberries

and throw a scoop of protein powder in it and call it a protein shake but um there's gonna be um yeah more guidelines and more information coming out so don't get too caught up we're doing this for two weeks like usual we're gonna join you next wednesday to answer the questions that everyone's been asking so you know make sure that you ask them and make sure you're really clear on this because you have two weeks to do it before we move on to the next thing. You want to make the most of those two weeks because we don't want to slow down as we hit those final, you know, the final half of the program. Yeah. And you don't have to have protein shakes, by the way. I'm excited for the change. Will there be any post

on ideas of how to bump up your protein? Sometimes it gets stuck on other ways to get more protein than the basic food. So we did revisit not too long ago, the proteins, carbs and fats post. So that's important. I think this week, I think at the beginning of this week, take a look at that refresher of the grocery list. But again, it's like it's the same meals, just prioritizing protein for lunch. Right. So I don't know that it's not that much of a deviation. And so maybe instead, maybe with your fruit snack in the morning, you just add some

yogurt with it. And if you were just having vegetables on their own, maybe you add some hummus or some cheese or some dip, but we are going to outline some snacks. So meals, nothing really is changing there with your meals. It's really what's happening with the snacks and just making sure you are, you know, prioritizing protein at your meals. We do give you a list of snacks and ideas for that for sure. And also don't forget, because this isn't necessarily where you do want to go start looking for a ton of ideas and recipes and all that. Like that's not it. That's like, it's not that much of a change. And I wouldn't go do that because it's going to take away from actually focused on like, if you're just eating the same kinds of foods that you've been eating and then you, it's like,

that would be like completely switching up what you're eating for the feeding the metabolism part of the tweak, right? It's really basing on what you've been eating these last couple of days and then splitting up those portions. And so next week is no different. So this isn't where you want to go make all these changes, start making all this food you're not really used to. It's really an opportunity to get into how just slightly changing the focus or adding, you know, some protein and fat with your fruit makes a difference. Or dropping your two afternoon snacks makes a difference, right? Or reprioritizing that protein makes a difference. So I wouldn't really necessarily suggest you go search out a bunch of recipes and stuff

for this week. Again, it's not keto. It's not high protein. That's not how I would describe it at all. It's kind of reprioritizing protein. It's about dropping your afternoon snacks down to one. It's about making your fruit snack a bit more nutrient rich, so you're feeling more satisfied. If you are more satisfied on your morning snack, that will probably lead you to a naturally smaller

portion of lunch, right? If you're prioritizing protein at lunch, that will probably naturally lead you to a smaller snack in the afternoon. And then if you're concerned about the fact you're only down to one snack from two snacks, all of that reprioritization is going to feed into your satiety hormones. So you'll find you won't need two snacks in the afternoon. You'll probably just need one. And then that's how that kind of feeds into the evening, prioritizing the vegetables and the carbs later in the afternoon, you'll probably just need one, right? And then that's how that kind of feeds into the evening, prioritizing the vegetables and the carbs later in the day. So it's kind of how it all comes together. You don't want to change too many things at once. I agree. We also have our meal and snack ideas post. Don't forget about those if you're looking, if you are looking for ideas in

general. Yeah. And we do have, like you said, in the guidelines, there are suggestions too. There's a list of things to try. So there'll be, and I mean, ask if you're ever questioning about something, throw the question in the group and the team will, you know, definitely be able to give you some suggestions and help you work your way through your meal selections. If you are, I'm sure if you're, you know, doing it right. And I love this week. It gives you a little bit more flexibility too, which is cool. A little bit more flexibility. The other thing I noticed when I no longer ate at burger places, gave up bread, sugar and pasta, my mind was so much sharper and had so much more energy.

Yeah. When I mess up, I start to feel tired and foggy brained. Again, I reflect on how I used to feel and how much I love this when it helps me get back on track. I'm working on this now. Yeah. I love that. Oh, that's some response to I'm really struggling to do all the things. Can't seem to break old habits and still eat some chocolate and A&W. Not as much success keeping myself dialed in. It's me. I know, but I'm feeling badly. You have got to watch the conversation with Sandra Elia. I realized I was saying her name wrong. Sandra Elia today. She talked about this. She talked about triggers. She talked about craving. She

talked about food addiction, not to say that's what you're dealing with, but sometimes, you know, that could be a little bit of that, what you got going on. Also, this is where I would really lean on the guest expert conversations that we've been having throughout the program, especially with Dr. Beverly, Dr. Dina, Dr. Yeah, Dr. Dina and Dr. Beverly that we had earlier this week. Was that earlier this week? I think it was. It's all honestly, all the weeks are melding into each other right now. But I think it was. Was it this week? oh yeah dr paul dr paul talked about this yesterday what day is it uh dr paul talked about this yesterday and then dr dina kara and dr beverly last week so i would listen to the dr dina dr beverly conversation last week i would listen to the dr paul conversation from tuesday and i would listen to the sandra elia conversation from today those will really help those will really help thanks kim thanks really help. Thanks,

Kim. Thanks for everyone who joined us live. Hopefully you found that helpful. Can go pack your shit, get on the plane, come see us. I don't even have my suitcase up out of the crawl space. I should probably go do that. I love it. I'm a last minute packer too. All right, go get ready. Thanks everyone. Thanks, Kim. Thank you. Whether you're in your running era, Pilates era, or yoga era, 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.

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