The Livy Method Podcast - The Tweak This Week - Fall 2025 - Week 9

Episode Date: November 12, 2025

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 9 of The Livy Method.The Tweak This Week? Food Plan RevampIn this episode, Gina and Kim explore the deeper layers of resistance as they walk the Livy Community through the latest Food Plan Revamp. They unpack why resistance isn’t a red flag, it’s actually a sign you’re working through old patterns and levelling up. From the purpose behind this week’s tweak to how protein and fat help keep hunger stable, they highlight how each small shift can bring massive clarity. It’s not about overhauling everything; it’s about leaning in, noticing what’s coming up, and building stronger awareness in the process.You can find the full video hosted at:https://www.facebook.com/groups/livymethodspring2025To learn more about The Livy Method, visit livymethod.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 for 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.

are watching after the fact. So it is week nine of the program. We are following the revamp. We're here to talk about the tweak this week. If you haven't met Kim, you didn't see her the other week. She is the manager of the weight loss program. So she knows the ins and the out. She knows all the questions being asked. She's compiled some of the more frequently asked ones and some interesting one. So hello. Hi, Kim. Hi. I'm so excited to be here and I agree with that music. Maybe we should have that be like our alarm in the morning before we start our work day, something like that to get us going. I'm into it. I can use the alarm. I can barely get my eyes open. I was up late last night. Full disclosure, everyone, we were told yesterday we have to put our dog down and it's just

like we were all crying and we have to like choose a date. So if it looks like I can't see, I can't. But I can hear. I can hear and I'm here for it. I'm here for it. So it's something we've been struggling with for her for a while. We were told to put her down in the spring and and she made a miraculous recovery. We've had a great summer with her. And it's now it's time. Yeah. Probably be a couple more sleepless nights before.

Oh, it's got wrenching, gut wrenching. But we went out for a walk this morning. So we're going to do, I'm going to get my steps in because we're going to be doing 15 million walks a day, I'm sure. Okay, let's talk about the tweak this week because there's a couple of things. I just want to get right into some of the questions that are being asked. But right off the top, what do you want to talk? about what do you think people need to know specifically a couple days into this tweet this week?

I think one of the things I think I need people to know is that we're asking you to do certain things in the 12 week program because we want to help you lose weight. And one thing I'm seeing in the group this week is a pushback almost from not saying everyone. Some people are great. Some people love it. But some people are really challenging. this tweak. They are bringing up things like, well, if we're increasing the protein, then we're having so many more calories. How am I going to lose weight? Like, where did that come from? We don't count calories here. We have people saying, I don't like having, I'm getting sick of eggs. What am I supposed to eat this week? Like nobody made you eat eggs for the first

to eight weeks of the program. And if you did in fact, and you're sick of them, hey, it's only two more weeks, maybe keep eating them. You know, we have a few people like vegetarians that have jumped in and said that they're rooted with the grains, the whole grains. And it's like, if you are a vegetarian, then you may find eating a bit more of a challenge than someone who has the world as their oyster for food. That is not to this program. That is specific to life. If you were choosing to follow a vegetarian diet or if you are told you should have one by your religion or your doctor, there are going to be some challenges. You might need to stretch your mind.

You might need to think outside of the box. Coming back to some people when they say they don't like certain things for breakfast, they'll, you know, they say, I can't eat this, this and this. Our team is amazing. Our team will say, well, why don't you try this? Go look at the share pages. We got some great ideas from other members and then they come back with something else. Like, well, I don't like leftovers.

I don't like this. And I think what I was thinking, I couldn't sleep last night either. So I was up all night thinking about, you know, work and this. And I was thinking about it. And it's really like, if you can't do this for two weeks, then how invested are you in your process? And how invested are you in wanting to lose weight? If you can't just bump up the protein in your food and follow this tweak for two weeks, maybe you shouldn't reassess and question what we're asking you to do.

Maybe you should question how invested. did you are in yourself and in this process and how badly you want to lose weight. But well, drop the mic, Kim is fiery today. You are, you know, and I know you are because you just want people, you really, you're like me, we really want people to be successful. And we have to tell it straight. And sometimes, you know, like, just kind of like tiptoeing around it isn't just, you know, sometimes isn't going to be it.

I love that. You can do, you can do anything for two weeks. And all we're asking you to do is eat good, nutrient rich foods. I found that, I found the, I found the vegan thing really. interesting. One, you know, I'm just, I'm not a fan of people just sharing their stain or disappointment. Like, let's have a conversation about it, right? Like, hey, my perception of what's happening here is as a vegan or vegetarian, there are limited choices. You know, can you advise me? Because I, I had to, I responded to that like 15 times. I had to erase the first couple response because I started with what the fuck are you talking about. Um, you know, do want this to be a place where people can feel free to ask questions, but I think there's a, a certain way. And I was like, how can you possibly be disappointed in the lack of the whole, what was it, whole starch foods? I'm like, you literally can have all of them. So I'm like, what are you actually talking about? First of all, if you are a vegan or vegetarian, you should

know the proteins. You should know the fats. You should know the carbs. And if you don't utilize this program to help understand that, right? Like, that's the problem with people who don't eat me. They just eat tons of breads and pastas and carbs, and that's not healthy, nutrient rich foods at the end of the day. Tons of great plant proteins out there. I mean, we have that huge grocery list. It's exhaustive. So today we posted just different, you know, why protein is important to weight loss, fat's important to weight loss. We have our grocery list.

We have that protein, carbs, and fats. I think it's like, I talked about this on Monday, that resistance is there for a reason. Why are you resistant? It's not actually an answer to your question. is like, why are you resisting the change? And the thoughts and the fields that come up with that, that's the work. That's the work. These tweaks are designed not to be convenient.

You're not supposed to do them forever. Like even if you, for example, like whatever it is, like if you don't like eggs and it's definitely not all eggs, you can have fish for breakfast, you can have steak for breakfast, you can have quinoa for breakfast. Like you can have, there's so many options to figure out what works for you. that's you know it's it's it's that's what you want to figure out so you know when to eat what to eat and how much to eat at the end of the day so well and if you don't figure that out in this process you're not going to maintain your weight if you don't figure out what works for you you're not

going to maintain your weight that's all there is to it you have to do some of the work and figure it out for yourself otherwise you know you're going to go back 90 day one 91 is going to hit and that next day you're going to go back to doing what you like and what's easy for you and what you want to do and what you like better. And your weight's going to start to creep up if you don't try to learn something in this process or you don't put the work in. If you're literally just ticking off a box and trying to get through it and not following, only following along with the things you like and the things you don't like,

you're not going to give yourself a chance to really be successful. I wonder too when you say that, like because we have resources. Don't forget we have those share pages, right, with breakfast and lunch and dinner share pages. Then we have, of course, the grocery list, the protein carbs and fats post. all of that. The other day we put 15 high protein foods. It could also be time a year. Right. Like I'm going to, it could be time a year where like there's like there's capacity, right? Like maybe there's, you know, this is a busy time of year for you. It's getting darker. The holidays are coming. People are feeling a little

bit more doom and gloom and stress and they just might want to hibernate and be like, fuck off, Gina. I just want to do what I know I know I can do. Like there is that piece too, right? I like this comment here. I like this comment here where to go from linda when we are putting up obstacles it's a deeper fear of change it's an opportunity to dig deeper into our fears yeah and not to get too deep but again your thoughts and feels great insight into where you are at at the end of the day you could just follow the basic food plan like you could you could just follow the basic food plan it'll probably take you a little bit longer for you to reach your goals you're not really maximizing what you are learning you know learning to trust choices that you're making and stuff like that but you know yeah you're

just want to lose your weight. Like you can get there just by following the food plan. But try to have fun with this. And like, you know, it's really not much change because we always had high pro. So this is where the, you see that right? Because protein was all, it was always high protein for breakfast. So that, nothing about that changes. So if you've been doing that all along, nothing changes for you. It's just people fall back into what they like and what they love and what's comfortable, right? So nothing really changes there. For a morning, um, For a morning snack, you have fruit, but now you're adding protein and fat to it. So you're not taking all of the fruit and now adding more.

So it's still portion-wise. It's still about asking those four mindfully eating questions. Like, that's really important. So all you're doing there is adding a protein and fat, which gives you more sustaining energy. So if you have an apple, for example, it gives you a certain amount of energy. You have half that apple and add protein and fat. It gives you that energy from the fruit plus more sustaining energy. Now, there was a rhyme and a reason to why we haven't been doing it up to this point.

point. For lunch and dinner, it's basically the same. It doesn't really change what you're eating. You are just putting the focus, the focus now on protein for lunch. And the focus for dinner is now your vegetables. But nothing changes there. And then your two afternoon snacks are really down to one afternoon snack in which nutrient-wise, you can combine them to be in tune to the portion of the moment. So not that big of a change. Not that big of a change. And yet people see it as like a huge. massive change, right? And again, this is the lead-up and the setup to the weeks we have coming down the pipeline at the end of the week. So I find it really interesting. I find it really interesting. Yeah, it is. I think that's a big piece of it is that those mindful eating questions are super key this week with that when you're bumping up the protein and the fat because of how it satisfies you and how it sustains that energy, you're going to find you're getting the answers to the questions might be different for you this time you can't really this is really the week i know we've said this the last couple weeks too but this week i feel like

it really breaks that the habit forming like we i one of the my favorite questions this week was a woman that said i just finally got used to the habits of like the past eight weeks and now you're switching it up and she's here for it she wasn't saying it in like a negative way yes yes exactly you don't want to fall back into doing it just because you have to eat this falling into that routine and that schedule. You want to still be because you're still trying to lose weight. You still want to be digging into how you feel those mindfulness questions. And I think for some people this week is really, they need it for that. They need it because otherwise they're going to become complacent on asking those questions and things because they'll settle into their

routine a little bit more. Yeah. I mean, it's, you need to know, in order to know, when you're really hungry, you need to know what it feels like to be really full, right? Like it's like you need to understand what satisfaction means versus like, is it actually satisfaction like you've had enough satisfied with the portion, satisfied with what you're actually eating? Or is your sense of satisfaction eating until you have to, you know, your belly's going to burst, right? Like understanding the difference between when you eat protein versus when you eat a, you know, a piece of fruit. Like this is, these are all things that you're learning. It's data that your body's collecting. And so your body is so smart. It's keeping tabs on everything.

that you're eating and how you're responding to everything that you're eating and doing and then how your brain factors into that as well. Right. So this is all, it's meant to shake things up. It's, it's not meant again to be convenient or to establish routine. Like routine is the foundation of change, which we started with that basic food plan. That's why we're only making small little changes to it. But the end game is really for you to be able to trust when to eat, what to eat and how much to eat. And so this is just part of that, right? Here's Barb. I think people are feeling the overwhelm of seasonal change and busy holidays coming. So it comes out via pushback, seeing that in other parts of my world.

Yeah, absolutely. Haven't we just like, I'm fucking tired, y'all? I'm really tired. I got a lot going on. Am I here for this? Absolutely. Am I still trying to, you know, do my workouts, eat healthy, take my supplements? Of course.

But it causes me to have to dig a little deeper in order to do that because I got to cut through some feels and deal with some more stuff on my plate at the end of the day. So that is part of it too. Like every season has its pros and cons to weight loss. it's always a great time to focus on, you know, trying to be healthy and reach your goals. But yeah, you've got to, you got to factor that in. So if you're irritated this week, like what, why? Also the end of the program, like we still have four weeks left.

It puts a lot of pressure on people. Like they start feeling the crunch and you just want it done already. And, you know, not to be a bummer and a downer today. But I think those are real valid feels. They are for sure. And I think that's one thing that I thought because I've been like barely hanging on when it comes to following the program in the last few weeks because of stuff that I've got going on. And I think I weighed myself the other day and I've been really inconsistent about doing that.

And I thought for sure my weight was going to be up. And I was like, oh, it's not. And I thought back about it. And I thought, you know what? I might not be doing everything perfect. But what I am doing is I'm not gaining weight because and if I was going through, if I didn't have this program in my life, if I hadn't found the living method and I was going back and dealing with things the way I did.

did before, I would have 100% put on 10 pounds just going off the rails, eating with food not eating for long periods of time, eating again. And just even the basic habits that I've maintained the last few weeks have kept it. So if you're barely holding on every little bit, just being here today, just showing up, might be the one thing that you do today. And it's going to be enough today if that's all you have capacity for. Yeah. If you're crushing it, I love that. Like, amazing. I love that.

But it's, ebs and flows are normal. Sometimes it's about losing the weight. Sometimes it's about just being able to maintain your weight, even while you're trying to lose your weight, right? Like, we don't talk about that enough. Like, if you're going, you may have signed up with the program, you know,

with like, okay, everything's aligned. And then, you know, next thing, you know, you're getting, life is smacking you in the face. And then it's just, you know, hard to get through your day every day. That's okay. The things that you are doing are going to add up and make a big difference. Where's this comment here, Alfie? Definitely the food deprivation.

diets that never have changed are the problem. We are pre-programmed to follow the process. Change creates stress. Embrace it and see the difference yet. Change is very interruption. It interrupts, right? We're trying to interrupt your thought pattern. We're trying to shake things up so that we can rewire how your body's come to function and rewire your brain. There's a comment in here and a question I want to get to. I was, again, I saw this last night and I tried to answer it and then I just left it because I was like, I can't. Well, you said this to me. And I just, my brain kind of was like, And all the questions are valid. I just really want to say that, right?

And we appreciate everyone asking these questions because if someone is thinking this, someone else is thinking this. So, but we try to just approach the question in a general way. So, so, so this is what this is about. Okay. Where is it? Where is it? I know this program is, okay, this is really interesting.

I know this program isn't about tracking, but I'm not fully understanding this tweak. Okay. So I'm trying to figure out how tracking and understanding. understanding the tweak fits in based on this next comment. I'm going to eat the whole. I'm going to read the whole thing. Then I'll just like dissect it. I know this program isn't about tracking, but I'm not fully understanding this tweak. My snacks were generally very low calorie. For example, in the morning I would have an apple. If I add nuts to this, I'm doubling or tripling my calorie intake for this snack. Even having a protein shake with nothing but protein and water is tripling my calorie

intake. Won't this result in gains? I just, I couldn't. I just, with my whole heart, I couldn't answer this question last night. So I saw you with it today and I was like, this is, and this goes right along with that, the food deprivation diets, right? We're pre-programmed. And so I was like, how does, how does counting calories have you not fully, you're not trying to fully understand what we're doing here if you are so laser focused or hyper-focused on calories? And you can count your calories. You can count your proteins, have that, or all of that. But it's so outside of yourself, it's not teaching you anything.

And so the simple answer to this is like, okay, you want to talk in calories. Sure, now you're writing a protein. First of all, okay, where do I even go? A calorie is not a calorie. It really depends where you get your calories from. But at the end of the day, you, okay, so now you're adding protein and fat to what was your apple. Again, you're not eating your whole apple and then adding more on top of that.

So chances are you'll eat less of your apple and add some protein and fat. Yes, that will bump up your calories. You're also taking your two afternoon snacks down to one afternoon snack. So again, you're not taking what you were eating for veg snack and what you were eating for nuts snack and having both those portions and eating all of it at one time. So you're still asking the four sets of mindful eating questions and eat just enough. So if you look at it, like yes, you're adding a little bit more protein to your fruit snack in the morning, but you're down a whole snack in the afternoon. So technically, you should be ahead,

right? Like if you do the mass, so it can't be about the calories. And then protein, if you're doing protein shake, you can't be worried about the calories that are in protein. So this will fuck you up. This will fuck you so up. You are never going to lose your weight in a healthy, sustainable way if you get stuck on that. And you are afraid to add protein and fat and eat nutrient rich foods. low calorie to me is like low nutrient value and so you it's not about people that can eat a lot of food that doesn't have a lot of nutrient value in it right or you can eat a small amount of food that has a high nutrient value so so more and more research is going to come out really to talk about how this is the diet industry okay you want to lose weight eat less exercise more right

This is real life, and this is healthy fat loss versus weight loss. Eat good nutrient rich foods. Give your body what it needs to address why it's feeling need to stir fat. Also understand hormones play a role. Hormones in terms of hunger hormones, stress hormones, sleep hormones, your insulin, all of that factor in, your digestive system, what's going on with your microbiome, all that, what's going on in your life, why you eat, why you eat emotionally, why you eat physically while you eat socially that that is fat loss and that that is weight loss in a way

that you can sustain and maintain right so so to answer the cal but i'm just confused about how you don't understand the program you will never understand the program if you speak in calories right yeah absolutely it's yeah this question great question great question it is a great question because I feel like this question really sums up a lot of the little questions that have come in with people. They may not have used the word calorie, but they're looking at portions. They're looking at not thinking about, you know, they have those people that think, my portions are getting so small already. I can't, you know, eat less.

And now I have to add this to it, but I'm full and how they're feeling. And they're really not digging into the core of what that mindful eating is. supposed to accomplish. Like, your portions are going to be shaken up this week because you are having more protein and fat. But from thinking about like being satiated with that amount of food, you can have a giant plate of salary, which, or sorry, celery. Salary. It's only for Kim. It's like six in the morning for Kim. Everybody. So it's a salary, calorie. Need more coffee. You can have a giant plate of salad and you are not if you don't put any healthy fats on that if you don't have any protein with it you're going to have to eat a lot of salad in order to really get that

feeling of satisfaction to have it stick with you you're going to calories if you want to talk calories you're going to have to have a lot of calories worth of salad to equal the amount of food that is going to make you satisfied with protein and fat so I actually don't even think you are going to eat more if you're eating to satisfaction and you add that protein and fat i don't think you are i would i would argue that you're not tripling your calories while you were eating because of that that is so true that is so true it's not eating about more it's not volume eating it's not volume eating it's about giving your body the nutrients needs i thought that was really interesting um so you have a couple things that you want to go through here i just look at the sake of

time here do we want to talk about changes to the food plan um you we're you covered those a lot at the beginning of this with the changes to the food plan with that really maximizing that high protein breakfast which you're already having so that is not really a change but for those people maybe that are having oats or having fruit in their breakfast if they're doing like an oat with fruits and nuts just really if you are going to continue to eat those it's best to minimize them try something different but if you are stuck on eating that really be super conscious and purposeful about bumping up the protein in that about making sure you add some nuts add some protein powder add some cottage cheese to it do something like that yeah and again the big

part of that is people just tend to like not be as diligent making the foods new too much so really focus on the protein like you know we add some more fruit and more fruit and more fruit right same thing with those protein shakes this week you can absolutely use protein shakes uh you just want to make sure you're really minimizing fruits the liquid nutrients also really paying attention to the portion sizes because that is also really important adding, of course, the protein powder, but good fats in there. Fiber also really important. Someone asked about dairy.

I think this is someone who was talking about, is it okay to have yogurt with my fruit in the morning? I already had some ricotta cheese with my eggs for breakfast. Two dairy choices back to back. I did this this morning and realized it might not have been the best choice. So I love cheese. I love dairy. Some people do really well on it.

Some people not so much. You don't have to have dairy. You just want to be mindful that not all of your fat is coming from saturated fat. So probably if I had yogurt for my morning, you know, with my morning fruit, I probably wouldn't do, you know, cottage cheese in the afternoon. But I might put cottage cheese on my lunch plate as a little portion of it, right? So you kind of know, the same thing with the nuts. Someone was like, you know, someone had a question about the nuts. Gina said the other day that, you know, to cool it on the nut butter.

It's just by my experience that people love their nut butter when I ask them, you know, are you having too much nut butter? they'll pause and they'll be like, um, if you think you're having too much nut butter, you probably are in general. I don't want anyone stressing or measuring their nut butter. But if you are like putting some on your fruit and then you're also taking a spoon. And if you find yourself eating the nut butter off the spoon, chances are you are having too much nut butter. Okay.

Um, same thing with cheese. Like, I'll put cheese on eggs in the morning and then I'll put cheese on a salad in the afternoon and then maybe put cheese on a chili in the evening. like you will know ask yourself is this is this too much now if you have one day where you have yogurt in the morning cottage cheese in the afternoon i don't think that's a big deal but i probably wouldn't be doing that every single day you just want to make sure there's your saturated fats and your omega-3s like your fish and and your flax oil and whatnot then there's your avocados your nuts and seeds you just really want to get a good mix of um of fat that's all your body needs

saturated fat it's important so um you know you can totally have dairy Yeah, I think that's the big pieces with the snacks. Specifically, I think people get a little bit stuck on what to have for snacks because they feel like they're eating the same thing all the time if they're doing cheese or dairy. And I think that's to your point. A big piece of it is just think about your other options because I too could get sucked into. I don't have any peanut butter in my house. I don't know what my grocery shopping plan was.

But this was the worst week to be at a nut butter. And I'm like, well, I don't want to eat cheese for every single. So I'm having like my fruit snack with a few cashews. I'm having that, you know, that coconut, the manna, coconut butter. It's like the, it's taken the oil out of it out and it's like the meat from a coconut. You can get it in the jar at the grocery stores. And you can literally eat it off of a spoon. But it's coconut.

It's just coconut. And I'll have that with my fruit because my kids won't eat it. So it's still in the cupboard. Like try Google healthy fat foods or something like that and then look at a list of it and see if there's anything that like, oh, I didn't. think about having avocado with my veggies and my afternoon. Oh, yeah. Right? Avocado with a little bit of salt or everything bagel season.

Well, we have that whole list of proteins. Yeah. Cribs and fats. Someone was I started having an avocado every morning. Is that okay? Oh, I freaking love avocado. It's great. Absolutely.

You can totally have avocado. Really in the morning with you, you just want to watch your carbs, your amount of fruits, right? So if you're having like oatmeal with a ton of berries on it, you might want to also put nuts and seeds and maybe some Greek yogurt, right? maybe add some protein powder to it. So there's a way to bump, just for this week. What did someone say?

Something about the afternoon snack. They're asking if they can switch one of their snacks out. So you don't have to just combine your, oh, when combining second snack, do I just keep the veggie and nut or can I add another thing? So the easiest way for your morning snack is just take your fruit and add some nut butter or some yogurt or, you know, have a boiled egg with it. But you can have something completely different. So in the guidelines, we have a list of other snacks that you can have.

There's a more flexibility there. You got a protein shake if you want. Or you could have, you know, something else. You got vegetables in the morning if you want. So for your afternoon snack, the easiest way is to just take your nuts and seeds and have it with veggies. But you could also have something completely different. You could have yogurt and fruit in the afternoon. If you're going to have yogurt, minimize the number of fruit.

The amount of fruit, though, you could have vegetables, you could have a boiled egg. You could have leftovers. Like you have options when it comes to you both of your food. snack. So you don't just have to have veg teas and nuts. Although nuts and these are still great to have at that time because there was a rhyme and a reason to why we added them in in that that later afternoon time slot, right? And then timing wise, you have more flexibility. So you might want to play around with the timing if you have that luxury, but we're still not going any longer than three and a half four hours.

I think with the dinner, just talking about changes in the food plan, lunch and dinner one easy way. And I think when we lay it out and what you've been saying is the super simplest way to do it so that people that are really finding it this tweak, hard to wrap their brain around, the simple way to carry through with it so that you don't have to think too much about it. And if you switch your lunch and your dinner, that is a simple way to kind of do the switch this week. But you can also adjust your meals just so, you know, at lunch now, protein is a focus. So you can have the exact same thing for lunch that you were having prior to this tweak, but you can switch up the components a little bit to put the focus on the protein

and have less focus on the veggies at lunch. You can have the exact same dinner, the same dinner you've been making the whole time that you've been feeding your family and you can have more of the vegetables and less of the protein than you were having prior to this when you're putting that meal together. other. So it's really just about switching those focuses. You don't have to completely be like, why am I eating lunch foods for dinner now and dinner foods for lunch? No, you'll have to do that. You're literally eating the same food. It's just changing what the focus is. So just change the ratio of the components. And I think we have the production team working on a little plate

graphic that I've requested that'll help with like the visual of that based on, you know, your conversation on Monday and the original one that we have on the food plan. But it's really just about sliding those component ratios around on the plate. It's not really changing the things that you're eating. Or what you are eating or the order that you're eating. It's the focus. Just look how much it's messed you all up. Just like switching up the focus, right? Really, when you put your plate together, you eat what you eat. If you are, if you're not hungry and there's still food on your plate, you can leave some of the protein. You can end up eating more vegetables than protein, right? Like it's it's not like we're not trying to eat the protein for 11. We're not

trying to do that. We're just changing up the focus. So that in itself, I just saw another comment here about someone having a hard time with breakfast. They reviewed some of the breakfast suggestions. But again, you can just have whatever you were having before for breakfast. So you don't have to switch that up as long as protein is the focus at the end of the day. I want to read this comment here. Salon, hi. From the start, I decided to jump in wholeheartedly. I've dropped four teaspoons of sugar from my coffee. I love that. Love that. That's another area. So, you know, this what happens is people have their coffee the same way every day so they get their double double they're losing wage is fine doing the program then all of a sudden they're like oh this is so sweet

like why is it so sweet but you keep dumping two sugars in there right like that that's a great way to look at what other areas what are my adding in sugars in my coffee you know continuing to have my diet coke whatever things like that um anyway um because that reminded me that you want to remind people to continue to maximize this week too i've up my so dropped four teaspoons of sugar from my coffee I've up my water intake from 250 milliliters to two liters, going from two meals a day, now to eating all meals and snacks. I'm not actually eating different things, just different times. No food after seven, finally sleeping more than four to five hours a night.

This program is certainly working for me on so many levels. The scale has consistently climbed over my life. This is the first time in 40 years. It's consistently dropping. I've always been active, but now seeing the weight is moving, motivating enough to move more and stick to this learning so much. And that's it. I've met so, and thank you for sharing.

I met so many people are like, I already kind of eat like this. Do you consistently eat like this? Do you mindfully eat like this, right? Do you focus on your stress and your sleep and moving your body while you eat kind of like this, right? Like that's the big difference here. And none of this is rocket science at the end of the day. It's the system behind it.

It's the routine behind it. It's the small changes that are enough to get your body's attention, right? But not enough to stress your body out. And it's enough that it allows your body to do what it needs to do and allows you to catch your thoughts and break up those patterns, right, that those patterns of behavior. So you really are changing, not just what you're eating, but, you know, the energy you're showing up with, what you're thinking, how your body functions, all of that, the end game, which is really interesting and really why you want to dig into this tweak because our final tweak for the last two weeks is about personalizing the plan, where you're going to have the option. to check in at every single meal and snack time and assess if you're hungry and need to eat or not so hungry but could eat or you should eat because otherwise you're going to go too long without eating. Still following the guidelines, still choosing from the same types of foods and

whatnot, but really able to take it to the next level and eat truly in tune to your body's needs. Someone finally was asking about bonus snacks. If you haven't been adding in bonus snacks, you probably don't need to add an extra bonus snack, right? Because then that's just adding going back to that second snack again. I know that was a lot, but anything to add, Kim, before we go? No, I think just that that maximizing piece of it is huge. Like you said, it's so much more than what you were eating and when. It is, there's so many more pieces to that, but when looking ahead to personalizing the plan, which I'll be back that week to talk about that with you, but looking ahead to that, getting out of your comfort zone and trying to

eat something different or eat in a different way this week is benefit. for that as a lead up for that because when you get to that point where you are thinking about what do I need to eat right now, how you feel this week when you are bumping up the protein and fat in your food and you're changing the focus of the meals and stuff is going to give you that practice of knowing how this feels. This feels this way. If you don't try to do something different with your breakfast, don't try to bump up the protein and fat, you're going to just fall back into, are you eating this because this is what you always have, or are you eating this because this is what you need?

That's the, and we're getting into that food noise, right, by tuning into the feeling, the feeling, right, rather than just counting, counting and weighing and measured, it just stresses your brain. I think that's what happens to me when everyone talks in calories. It's like the stress on the brain. It's the feeling. Finally, there's a comment here about being extra hungry. So Claire, this week I've been extra hungry before bed for the first time since starting

the program. I don't eat after dinner. I wonder if having my focus on vegetables rather than protein at dinner is having a factor on feeling hungry before bed. You're going to notice your body notice the change, right? And it might not be a hungry. You just might, with that protein, which is harder to digest, it's a different feeling. However, I do want to remind you that being extra hungry in the evening, especially before

bed, and especially when you've eaten all this nutrient rich foods throughout the day, sign that your weight's about to drop, right? Sign that your weight's about to drop. make sure that you're really digging into the four sets of mindful eating questions, right? So that we're bumping up that protein fat feeding into, but your body might notice the change. It might be like, oh, hey, hey, I'm used to getting a little bit more carbs here. Like, you know, sorry, protein here, which you feel as a heavier sensation. That's what I mean by that satisfaction to you might be that, like that, that heavier feeling.

You still want to make sure you get protein in too, right? That's not like you're not like you're not getting protein in. you're just putting the focus on vegetables. So if you end up still eating more protein less vegetables, that's okay too. We just wanted you to focus on the vegetables. But just remember that extra hungry is a sign your weight's about to drop. And also that that hunger is not necessarily an immediate need for food when you have that hungry feeling right.

You're going to bed. What do you need the energy from that food for before bed too? So, you know, when you're thinking about it, that's that you're... feeling hungry is your body giving you a sign, hey, you've been active. You've been up. It's been a while since you ate. It might be time to eat again. So you can assess also at that point, like, I'm going to bed. I don't actually need to eat. Yes. When you're talking yourself through it, think about that. Think about what you're doing for the rest of the evening. What is it? Do you want to go to bed and go to sleep or do you want to digest food for the next few hours? I love that you said that.

Because sometimes like your body will start the wind down process and then you'll start watching TV or go on your phone or you'll get up you'd be raging about something and your body's like oh I see you're up oh I see your backup if you're up you might want to think about eating something and this where you can be like oh well I'm actually going to bed or I just ate dinner two hours ago chances are you know my dinner still hasn't processed and digest through my system so I'm good like you had that you're getting to a point where you have that capacity you know you have that capacity to go do that also make sure you are eating enough at dinner right like make sure you are eating enough at dinner. You shouldn't walk away from your dinner still feeling hungry. So make sure

that that feeling might be a little different. So make sure you really are digging into those four sets. You could also be hungry if you're craving carbs and sugar because you need to drink more water too. Right. Like that's where you got to be like, okay, what's going on? Why am I hungry here? Am I actually hungry? Or is it just I'm not used to what I had before? Like is this different? So that's where you want to look into that. We got to go. Great questions. Thanks for everyone. Again, we're so grateful for all your questions. We want you to feel free to ask any question that you have. There's no such thing as a silly question. There's a nice way to ask a question or make a comment, I think, but at the end of the day, we're here for it. We're here for it. There's a lot going on,

the time of year, where you're at, where we're at in the program, the changes that we're making. It's all meant to challenge you, but in the best ways, in the best way. So should I cut my oatmeal in the morning? You don't have to, but you want to make sure that you are, you know, loading it up with also protein and fat and not adding protein on fat on top of your oatmeal, still asking those four sets of mindful eating. So maybe less oatmeal, more Greek yogurt, more nuts and seeds, more, you know, add some protein powder in there, maybe less fruit. So just tweaking it to make sure it truly is higher in protein at the end of the day.

All right, everyone. Thanks so much for joining us today. Thanks, Kim. It's always so fun to have you on. Thank you. I love being here. All right, everyone. Have a great day.

And I'll see you tomorrow. Okay. Bye. Thank you.