The Livy Method Podcast - The Tweak This Week - Fall 2024 - Week 9

Episode Date: November 13, 2024

Join Program Manager Kim and Maintenance and Mindfulness Manager Odette as they break down and dig into the tweak we see in week 9 of The Livy Method. This is the live recording from November 13th, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:Welcome to the Tweak this Week and to Odette!Overview of The Food Plan Revamp and the feels that can come with the changes.Applying what you discovered last week in separating your protein from your carbs to really maximize your efforts this week.What are the changes to the Food Plan, and what stays the same?Embracing an open mindset to be successful with this tweak.Let’s talk about protein shakes.Keeping it simple is the name of the game.Adjusting the timing of meals and snacks with just one afternoon snack.How is this not Keto?Kim’s experience with this tweak.Odette’s experience with this tweak.The 4 Steps of Mindfulness Eating are the real start of this week’s tweak.Adjusting your routine to manage the afternoon snack.What’s next? The Food Plan Revamp plus Back on Track!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,

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Visit Peloton at onepeloton.ca. Hello and welcome to the tweak this week where we break down each week's tweak. This week, those of you that are watching will notice we don't have Gina with us. We have Maintenance and Mindfulness Manager Odette with us. Hello. Thanks for coming, Odette. I was terrified to do this all by myself, and Gina wasn't able to join us today. Well, I'm happy. Well, first of all, I can't believe you're already halfway, or you're on the other side of the country. I mean, we were just together

this weekend at the National Women's Show, sharing a room even, and now you are gone back in BC, and I'm here in Ontario. But I'm really excited to be here because I don't get to spend a lot of time in the weight loss group and with your members. And this week, the food plan revamp really is one of my favorites, one of my personal favorites when I was going through the program and still continues to be one of my favorites to talk about. We also talk about the food plan revamp in the maintenance program as well. So I am happy and excited to be here to talk to you and talk about your members. You know, you've got your pulse on the, your finger on the pulse of the group, you know, where your members are at and what they need to know. So I guess

maybe that's where we start. Where, where are your members at this week and what do they need to know? Yeah, this one is the big one. This was one is the first big change that we really make to that basic food plan. So as you would expect, there are lots of mixed emotions about it. We have people that are very excited because they're getting tired of the same old, same old and the same food plan. We have those people that are trying to struggle to get those two afternoon snacks in happy to bring one. We also have the ones that have, have you know maybe longer days or maybe you're enjoying doing what they're doing and concerned because they're already losing weight a little bit worried about changing things up and you know can questions about the snacks in the afternoon and how do I go that long without eating so I am really excited to get into the details about this

I think the big things that the members need to know is that you're still, as always, maximizing all of your food choices when you're doing this tweak. You're still choosing quality, all natural foods. You're still being mindful of getting the protein and fats from a variety of sources while you're eating. And you're still using those four steps of mindful eating with this tweak. Those four steps are really key because as you change the things you're eating, your body is going to react to it and you're going to notice your feelings of satisfaction and your hunger changing. Yeah, I think that's, that is such an important point is really doubling down on those four steps of mindful eating. Cause you know,

you think about this week and you know, we're only taking away one afternoon snack, right? We're combining it. But we're coming off the heels of like feeding the metabolism where some members were eating, you know, 12 times a day. You know, it's a lot. And now we're going down to five. And, you know, it you're eating that often and then shifting to eating this, you know, quite a few times less, really leaning into those mindfulness questions, those four steps of mindful eating and being in tune and not feeling like you have to eat more because you're eating less and really seeing how your body is feeling physically, you know, by changing up the food plan a bit. Yeah. And just to, to your point of what you just said, that whole, we learned last couple of weeks with the feeding and metabolism, those that took their protein and ate it first, they realized how that fed into their satiety hormones and how they were feeling satisfied before they even got to their second half. So with this tweak and the changes

we're making to the food plan this week, and you're bumping up slightly, you're making the protein a bit more of a star, a bit more of a focus this week. You want to make sure that you're really digging into that feeling of satisfaction, because even though you're eating less often with the slight changes you're making with the protein and fat, adding it to your fruit snack, having the protein as the start at lunch during this tweak, it's going to affect you differently. So you're going to feel satisfied longer. So you're not going to necessarily feel like you need those two afternoon snacks or you need to eat your snack necessarily as early. So the first place to start, I think, is the changes that we're making to the food plan with this one, just so that everybody is really clear.

Breakfast, the same. Protein is the focus. This is where if you, for the next couple of weeks, while we're following this, because, you know, spoiler alert, next week we're doing the same tweak. With that breakfast, you really want to make sure that that protein is, the protein is the spotlight of that meal. It was maybe you last week that said something about it being a spotlight in the meal. And I love that because the protein is the spotlight at breakfast. If you are choosing to include oats, you want to really make sure that you are bumping that up. But this is also a good week to try to mix things up and try something different. If you haven't been eating eggs because you like to have oats every morning, this is the time to bust out of your comfort zone

and really see how making protein the star is going to affect those satiety hormones. You want to eliminate or keep to an absolute minimum things like adding the bread. And if you've been having bread that is a kill toast or however you say it, or sourdough in the morning with your eggs, or having those rye Vita crackers or something in your with your breakfast, try to leave that out and try something different this week and really make protein the focus because it is going to affect how you feel for the rest of the day. I just love what you said there. Like you just said a couple of times, just try it, just try it. You know, I think that, and what you said off the top is that

people are afraid to, or might be apprehensive about changing things up. You know, they, like you said, they like to have their oatmeal in their breakfast. I'd like to have their rye beaded crackers, but just try it. It's just a few days. Just try changing up your breakfast. Just try seeing how you feel. We're not to say that you, you know, can't go back to having oats or your Ezekiel toast or your, you know, rye meat down the road. But, you know, just for this week, try it. See how you feel. And, you know, again, this comes back to those mindful, those four steps of mindful eating

and just, you know, paying attention. How does this way make me feel? Do I feel better? Do I feel, you know, a bit heavier? Do I feel sluggish? So I love that you said the word try a few times, you know, just give it a try and see how it goes. Yeah. And I think I just was reminded of something that you and I did this weekend. Actually, we were having egg bites the first couple of days for breakfast. And I think it was the third day that we both kind of decided we felt like having oats and we had the oats and the, we noticed by the time lunchtime came, we were really like our hunger was increased and we were

that oatmeal made a difference versus having the eggs. And that's the kind of thing that you really want to be in tune to. Yeah. That's so true. I remember, I remember that exact thing. Get, we, you know, had to eat on the run a lot of days this week. And like you said, getting those egg bites in. And by the third day, I'm like, oh, my body doesn't want egg bites anymore. Got the oatmeal. And yeah, massive difference. But, you know, when lunchtime came around that we were feeling like, you know, yep, I can feel a difference now.

Look at us still learning too. Yeah, still learning. That's right. So off the heels of that breakfast, the morning snack, you've really opened up the options that you can have for a morning snack here with bumping up this protein. You've got, we're not limited to just fruit. If you are having fruit, you do want to pair it with a protein and fat, like some nut butter or some cheese or a handful of nuts with that fruit, but you also have all of the other options that you can have. This is a time where, excuse me, we can add in some, maybe a protein shake.

If that's something that you were normally having, you want to be mindful, go back to the post we posted the other day on protein shakes. That'll have a little bit of a breakdown. These protein shakes are actually a protein shake, not a smoothie. So you want to be really mindful of how much fruit you're putting into these. You want to ensure that you're keeping healthy fats in there, that you're using a good quality source of protein. You're adding like good quality fats to it.

You're adding some vegetables. I saw somebody mention that it was a recipe they had from their naturopath, but they use cauliflower in theirs. Instead of using like a like a fruit, it was cauliflower and spinach and hemp part, something like that. I was like, that's a great idea. Putting something else in there. It's it's OK to include a little fruit, but you don't want to have my daughter was making a smoothie this morning, which made me think of it like fruit with a little bit of spinach and some protein in it. You want to make sure that that protein and fat is really the star of that shake when you're making it. Yeah, I think that's an important point. Like when you said you want to make sure it's a protein shake and not a smoothie.

I think, you know, we have these ideas of adding, you know, a cup of blueberries and a whole banana and some strawberries. And yeah, a scoop of protein powder, but you know, it really does become a fruit smoothie at that point. And it's might be delicious. Um, you know, it doesn't have to say you're, you're, you know, really nutrient dense protein shakes can't be delicious, but you just want to be mindful of that, of really adding in, like really, would you ever sit and eat a whole cup of blueberries and a cup of strawberries and a whole banana and one sitting, but somehow blend it up in a shake, you know, and it becomes like, Oh, it's just as much. Right. Right. Yeah. Yeah. And I think too, we did note,

I did notice one thing of note when I was going through the group and looking over all the questions, we had a lot of people asking about options for or ideas for snacks and meals. This is really like we're not reinventing the wheel. You're still choosing from all the same types of foods that you're having. You still want to do what you were doing before and think about the components and put together your own. So we do have some suggestions in that post. You could have a boiled egg instead of fruit in the morning if you wanted. You can have some like leftover chicken from dinner the night before if that's what you choose to have for it. You can have that protein. You don't have to have fruit. If you want to have

fruit, you definitely want to add that fruit and protein. But there's a lot of options. But you can have some yogurt with hemp hearts in it. You want to be mindful that you're not if you're having yogurt for breakfast, you're not using that as your protein source for your snacks afterwards, because you want to get a variety of protein sources, a variety of fat sources, and not lean too much on something like dairy for all of your needs, especially with dairy, because it's not a complete protein source. If you're using that for everything, there could be things that you're missing out on. So bump it up with the hemp hearts and things like that but look for other things that you can be having um you want to do the same thing with the afternoon snack i said you'll be easiest way to

do this tweak is to put that add some fat and protein to your fruit snack in the morning take your afternoon snack and even combine them having some nuts and some veg if you want to just go super simple and don't want to think about it but there are other options for those that want to try other things i like what you said there about you know not if you don't want to think about it i think we don't want to get into this cycle of overthinking you're like oh i have to add all this fat i have to add all this protein and really you've been doing that all along we've been having protein we've been having fat all along we're just kind of changing up where we're having it within the day, within the day, sorry. So you don't have to go looking for all of these different sources.

I mean, which, I mean, we love a variety of protein and fat, obviously, but if you needed to keep it simple, just because of where your own capacity is at, you have been doing it up until now. It's just a matter of, you know, working the day a little bit differently. So yeah, no need to overthink, just, you know, grab what's handy there. I saw a comment come up. It might be gone now, but going back to breakfast, it was Suzanne. Here I have it. Many breakfasts, I don't feel like an egg. I opt for salmon, shrimp, tuna, or chicken from the night before, which is a perfect way to do it. Like you don't have to think you have to create all these breakfasts or create all these curated snacks. You can just grab what you have in the fridge anyways. And you know, that can work as your component. Yeah, definitely.

So with the, you know, the, the big difference this week with the adding the protein and fat to the breakfast is the one big difference. The other one is your two meals at the end. So your lunch and your dinner, essentially with these ones, you're not adding more protein for your lunch. You're just switching the two up. So before veggies were the star at lunch, protein was the star at dinner. Now in this tweak, we're moving it so that your protein is the star of your lunch. You still want to include vegetables. You still want to include leafy greens. You still want to include those healthy fats.

But you really want to spotlight the protein in that lunch meal. So you're including your other healthy options, but the protein is really the spotlight. As you go into later in the day, the vegetables are going to be that spotlight of your evening meal. And you're still going to include the protein, the leafy greens and fat. And you guys are going to notice when you're doing this, how this changes how satiated you are. And that leads into the afternoon snacks. snacks to one coming off of that protein rich lunch that you're having is going to affect the need that you have for those snacks later on. So just keep in mind, you're not taking the lunch you were having before and just adding more protein to it. You are making the protein, the star rather than the vegetables. Now in the evening meal, you're going to go do the opposite.

And an easiest way to do this is just to swap what you were having for lunch and have it for dinner and dinner and make it for lunch. Recognize that might not be convenient for everybody because you might be cooking your protein in your evening meal more, but you're still having protein at dinner, still cook your chicken breasts, but you're going to load up and make veggies the star and make the protein a little bit less spotlighted in that meal in the evening. You can still have the leftovers for lunch the next day and make that your star. So it's all about where you're putting these things and where you're

putting the emphasis at the meals. Yeah. And I think a good point here is, um, too, you said, like it might be a bit more inconvenient to, you know, cook your protein, you know, at your lunch meal. But let's think out of the box here in terms of protein sources like beans and legumes and all of that. Like our protein, we just don't need to always be thinking animal products that need to be cooked. You know, we can often use canned beans or canned legumes, that sort of thing. Edamame, you know, that just needs to be heated up quickly. We don't need to be thinking like, oh, I've got to cook my protein in the middle of the day. It's not super convenient. This now

could be a time to think outside the box and think of those, you know, more plant-based proteins that you can mix up and add to make it a bit more convenient for you. New year, new me. Season is here and honestly, we're already over it enter felix the health care company helping canadians take a different approach to weight loss this year weight loss is more than just diet and exercise it can be about tackling genetics hormones metabolism felix gets it they connect you with licensed health care practitioners online who'll create a personalized treatment plan that pairs your healthy lifestyle with a little help and a little extra support. Start your visit today at felix.ca. That's F-E-L-I-X dot C-A. Yeah, definitely. Now, one of the big things, one of the big questions

we get asked about in here is the three and a half hours between your meals and snacks. That does not change with this change to the food plan. What you may need to change a little bit is your routine. If you have been spreading those afternoon snacks out the full three and a half hours between them or two and a half, three hours between snacks, you might need to adjust, have say your lunch a little bit later, have that first afternoon snack a little bit later, maybe having your dinner a little earlier. And I mean, this seasonal change that we're going through, at least here in Canada right now, is almost perfect for that because you're going to want to eat your dinner a little earlier anyway, because it's getting dark earlier. So you may need to adjust your routine and what you've been

doing in order to be able to spread these out a little bit more. If you've been including bonus snacks the whole time, you still can include the bonus snacks, but you don't want to be adding those bonus snacks in just because you're scared you're going to be hungry with going down to one snack. You want to make sure that you really need them. So give it a try. Try this tweak. I know you guys have already been trying it for a couple days but try this tweak for a few days and settle into it if you're feeling hungry think about what you could be doing differently did i include healthy fats in that lunch did i include enough protein now protein and fat that being said one of the big topics that we have is protein and fat this is

not keto i was gonna say when are we getting into that keto conversation? Because I remember thinking that myself years ago, like, oh, this is very familiar to keep as a ketogenic diet, or am I trying to get my body into ketosis? So I really, I definitely want to dive into that because I'm sure your members have that, have that question as well. Yeah. And one of the big things is we are not eliminating carbs. We're not carbs. We're not being mindful of not adding carbs in. We're just taking out or minimizing those heavier carbs, like the crackers, bread, grains, then the starchier veg, like the squashes and potatoes and things like that. If you are including those things, you still it is best to

include them at lunch, lunch. But at this stage in the game, you want to make sure that you are keeping those to a minimum and focusing on the other things just because it is going to hit your body differently. And you want to tune into how that hits your body. You know, we had somebody ask on the guidelines right when they came out saying, well, I do better on carbs. I need grains. I need these. And going in without even trying it is, you know, you don't want to go in and not even try it, not give it a chance because you think you need them. Because honestly, the way that the protein and fat that is added hits your body is differently. I remember my big mistake that I made with this protein and fat with this revamp is that I just bumped up the protein and fat in every single one of my meals and snacks. I didn't

change the amount I was eating. I did not ask the questions. I was not mindful of when I was putting together my portions. I literally just took what I was eating before and I added more protein and fat to it. And I remember thinking like, Oh, I don't like this tweak. It makes me feel sick. I feel so full all of the time, but it really is not about adding protein and fat. And it's not about having a high protein or high fat diet this week. It's literally just spotlighting the protein and fat a little bit more, slightly increasing it. Really, the only time you're having more is in your morning snack when you bump up the protein and fat. And then if you're having those sort of refined carbs or you've been adding in all those grains, often you're keeping them to a minimum. So that's going to reduce. But that doesn't mean if you're

reducing those that you need to really eat a lot more protein and fat. What was your experience with it, with the protein and fat? Yeah. So I, I love this personally love this way of eating. Like I do really well on a, you know, protein and fat and, and good healthy carbs. But my experience with it, I remember it clearly. it was really a mindfulness battle for me, because when I was feeding the metabolism, I never wanted to eat that many times. And I felt like it was really forced, I was really forcing myself and having to, you know, have that second portion. And so then when we came into this week, where we got to cut down to five times, it was exciting. But I found that I if I wasn't mindful, like you said, I was

having too much, because I was excited to eat this way. I like to eat this way not being mindful, I thought, Oh, I'm eating less times, but I must need more food during those times. So I really had to double down and become more mindful. The first few days, I really noticed that shift where I did feel heavier. And I did feel like I was over satisfied or even full, you know, 10 or 15 minutes later. So that was my experience was really having to narrow in exactly how much food I did need and how this type of, I already knew this type of eat, this way of eating was, you know, one of my preferred ways of eating. And I always felt really good on it, but then it came down to not being mindful and eating too much because I was excited to eat less, but then I was eating bigger portions.

So that was my experience with it was really having to dial in and be mindful. Yeah. And that's where the big thing is, is the one, if there's one piece of advice I think we can give for this week is you want to double down on the mindfulness and ask the questions because of how that is going to, I mean, I think that was both of our experience, that mindfulness piece of it, those mindfulness questions that we worked on starting back in week three are become more and more key. The further we go through the program, I think in my opinion. So the last little thing on everyone's mind is snacks because everybody loves their snacks around here we love snacks we talked about just having snacks eating snacks the whole

time while I was there but we didn't do it we actually did pretty good with our yeah I think we did really well I think we did really really well I mean we had a few little sneaky snacks here and there but I mean there were so many samples at the women's show. How could you not? I know, right? So still not going longer than the three and a half hours without eating. As I said before, with those snacks, you want to make sure that you are planning your day, knowing that. So if you find that your morning is really crammed in and you're having those things closer together, but your afternoon is a bit more spread out, do what you can to change that. I recognize that not everybody's work situation and break schedules will allow for that. But when you can, if you can have, as you said, a little sneaky snack in your pocket or something so that you're able to have that to spread those out or make a little, you might have to make adjustments. This is only

for two weeks. After these two weeks, we are going to go into, not to be like a spoiler alert, but the next step is really getting in tune to what you need and basically adjusting everything to really make it personalized for you. Right now, we're still doing the work where we might need to get uncomfortable and do things that are not easy. So that might require you over the next couple weeks to make some adjustments to your schedule. Yeah. And I like what you said there too about adjusting your, I mean, you said it earlier about adjusting your routine, because if you're, if you're used to, you know, oh, I always have my first snack at one o'clock and I always have my second snack at three o'clock, you know, really, really leaning into how that afternoon routine is going to have to change with your snacks. Like maybe you are going longer now, you know, after lunch, because you are feeling a little bit more satisfied in, you know, if you

are pushing your lunch a little bit later, not really being so fixated on the times, on the time of day, of course, we're talking about time was three and a half hours, but not being so tied to the time on the clock where, you know, oh, if I was always eating at one, how am I going to now make it to 230? You know, like just, you know, be in tune, try it. And I think, you know, a lot of people are surprised by that afternoon, that window when they do go down to one snack that, you know, they are just fine because they have been, because they're adding, you know, more of those satisfying foods at lunch. And it's an easier transition if you're just, you know, open to it and can give it a try. Yeah. And as with any time in the program that we've talked about making sure that you're making your meals and snacks nutrient rich. So bumping

not just the protein, but the fats in that if it's necessary, because that's what you need, you've got to be in tune with that. This is where that Gina talks about that, like hunk of chicken on a bed of lettuce that is not going to cut it for your lunch. So if you're finding that you are hungry, and you're having a hard time spreading those snacks out in the afternoon, take a look back and see what you're having for your lunch and see as we discovered what you're having for breakfast, if you're still including those oats, do try and switch it up or make sure you're really bumping that protein and fat up in them so that you know that you're going to stay satiated. In the week nine guidelines in the food plan, there are suggestions for snacks.

You know, I know everybody's looking for recipes and recommendations for protein powder, go over to the post and everybody, you know, check and see what everybody else is sharing, but you really just want to make sure that you're looking for a good quality, your health food store, your local, maybe your pharmacist can make some recommendations for you. You can look at reviews online, but you're looking for just as with anything that we have, you're looking for a minimum, keeping artificial flavors and sweeteners to a minimum added sugars to a minimum, and just looking for something that looks like it's from a quality source. You know, it's hard to recommend anything. We don't know what kind of price point people are working for when they have a budget for stuff like this. We don't know anything about people's

allergies and we don't know where people live and what's available so it's really about reading that label and making sure that the ingredients list is looks like it's a good quality ingredients list now you're going to notice with protein powders because things like a protein powder is a processed food you're not going to be able to find one that's not processed it's you can't make protein powder without process you're probably going to see some stuff you don't recognize but that's where you can do a little bit of your own homework and say like ah maybe this isn't such a bad thing it's just really with those recipes you want to make sure that it's something that you're adding things like hemp hearts flax oil stuff like that to bump up the fat add some leafy greens in there what another great opportunity to have them if you're having a protein shake for breakfast you

do not want to be having that for your morning snack. And we want to be sticking to like we're not having protein shakes all day. We're not going back to some program where we're eating liquid or drinking liquid all day. And then we want to make sure you're including whole foods. So it's best to stick those stick to that for once a day. The same thing is, is like not overdoing it. If you love fruit, be mindful of having fruit for both of your snacks and think about what you need. Are you doing it because that's what your body needs in the moment? Or is it because you really like fruit and you

just want to eat fruit with peanut butter as often as possible? I do. I just want to eat fruit with peanut butter all day. What is your favorite snack? If you had to, if you had to pick a food plan revamp snack, what do you think it would be? I don't know. You probably can't even choose one. I don't think I could choose one. I, yeah, I think I would have to say probably I love apple with peanut butter, but I do, there's this, it's going to sound really gross. Well, I thought it would sound really gross, but then I saw your pickle and peanut butter combo thing in the menopause group. And I realized it's not really that gross, but cheese with peanut butter on it, a piece of old cheddar, like a little slice of old cheddar with like spread peanut butter on it is like the most

delicious and satisfying snack. Try it sometime. It's really good. But something like that with like either a little veg on the side or an apple on the side, I would say that's my favorite. How about yours? I would never have thought cheese and peanut. I mean, I love both of those things. I would never have thought to put them together. So I love olives. So I mean, if I can add olives to any snack, I will. Like, doesn't matter what color, what kind, I could eat them all. But I also love, I love fruit and cheese together. Like, I love strawberries and brie. I love pears and brie. I love, yeah, apples and a nice, you know, white cheddar or something. I love fruit and cheese together. I don't know if it's like the smoothness of the cheese and then the like crispness of the fruit. I don't know what it is, but I love, I mean, if I can't eat olives all day,

every day, I would have fruit and cheese. And I mean, guacamole, guacamole is up there too, actually. I can't forget that one. I buy those little like individual packs. Yeah. So do I. Yeah. Guacamole and dip my veggies in there. I think I like all the snacks. I mean, I was supposed to pick one. There's three already. There we go. Well, I think just, I'm looking and look at us. We, we fill the time without Gina, you know, we still need her, but cause you know, to keep us on track, but we can manage without her when we need to.

What's coming up next week? Yeah, next week we're doing the food plan revamp again, but we're introducing Back on Track next week. Back on Track is, you know, when you've gone off the rails. Like we thought we were going to do this again, but we didn't. And you've gone off the rails for days on end and you're not feeling as good as you were when you were sort of on track and going along with the plan. So now that we've revamped the food plan, back on track is going back to that original food plan. And it's a way to get your body calm after indulgences and, you know, reacting to food, being away, not being on top of your water, your scale could be up or your scale might not be up, but it's more about the feeling. Um,

it's not something you want to implement when the scale is up because it's up for so many reasons, but it's something that when you're feeling off, um, that you can implement to get back at it. We're going to go over all the details when you can use this, how long you can use it for, when not to use Back On Track in next week's tweak this week. And I don't know, who knows, maybe Gina will let you join us again sometime. Yeah, maybe that would be fun. I would come back. I think Back On Track is such a useful tool to have in your back pocket. And you know, what you said about it's a calm place for your body. But I think it's also a calm place for your mind. Because if you have been indulging, or if you've kind of gone off the rails a little bit, sometimes your mind can just be, you know, a bit overwhelmed. And depending on how you're talking to yourself, you know, like,

oh, why did I do this? Or I wrecked myself? Or what can I do about it? And then you're trying to try all these things to make it right. Back on track is just this calm place for your body, but it's also this calm place for your mind. So you can just settle back in, get back to it and get back to feeling great. Exactly. Well, thank you so much for joining us. It was amazing to have you here. And thanks to everyone who tuned in and didn't bail on us because Gina wasn't here. I appreciate everybody coming out. And I'm looking forward to next week. Yeah.

I don't know if I'll be back next week. We'll see. Maybe I'll just sneak in the back door and join you guys. We'll see. I'll have to protect you guys. Let's sneak me in. Okay. Thanks, Ken.

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