The Livy Method Podcast - The Tweak This Week - Spring 2025 - Week 10

Episode Date: July 2, 2025

Join Program Manager Kim and Maintenance and Mindfulness Group Manager Odette as they break down and dig into the tweak we see in week 10 of The Livy Method.The Tweak This Week? Levelling Up Your Mind-Body ConnectionIn this episode, Odette joins Kim to chat about the Week 10 tweak. They unpack how The Food Plan Revamp isn't just about changing what’s on your plate but about truly listening to your body's cues. From bumping up protein and fat at key meals to understanding how different sources of those nutrients can make you feel, the conversation explores how this tweak isn't just about weight loss—it’s a skill you’ll carry into maintenance. They also dig into Back on Track, reframing it as a tool, not an excuse. Whether you're in weight loss or solidifying, this episode is packed with real talk and insights to help you strengthen that mind-body connection and build the trust you need for lasting change.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 Livi and welcome to the Livi 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 relisten to one of our amazing guest experts? Well, this is the place.

This podcast is hosted on Acast cast but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple and Amazon Music. It's time to hear from our podcast sponsor today and it's a good one because it's travel. And we're all about the destination. Okay, the journey to but yes, anyways, Cuba, we're talking about Cuba and it isn't just a destination. It's a whole vibe.

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overpay. In fact, they will beat any competitors lower price. So if Cuba's calling, answer it with Sell Off Vacations. Visit selloffvacations.com welcome to the tweak this week. As those of you watching can see this week, we are not joined by Gina. She is traveling right now, but we have Odette, who is the manager of our maintenance and mindfulness group joining me. And today we're going to go over week 10's tweak, which is leveling up your mind body connection and talk about Back on Track, which was introduced on Sunday with the guidelines. How's it going, Odette? Good, good. I like this week, week 10, and,

you know, talking back on track and in the maintenance group, we're talking the same thing. You're you know, tackling leveling up that mind body connection. And we are also talking solidifying that mind body connection. So you know, for members that don't know me, I've been here, I've done the program years ago. So, you know, I'm happy to be here and to get to talk to you about this. It's always exciting to have you here. Usually you join us in week 12

when we start talking about maintenance. So for all of the members that don't know Odette, you will get to know her a little bit better later on in the program too. On today's topics, the food plan revamp, which is still the tweak this week. One of the things that the leveling up the mind body connection conversation is around is really with that bump. One of the things that the leveling up the mind-body connection conversation

is around is really with that bumping up of the fat and the protein in your snacks and in your meals and changing that focus at lunch. So one of the things that members should have noticed this week and probably a lot of people did is that it kind of changes how you feel. And this is an opportunity when you change something to really level up that mind and body connection by listening to your body's cues and what it's telling you. So one of the things we want to do this week is not, you know, I'm feeling full because I'm having extra fat and protein. It's not just feeling that, but it's what you're going to do about it and how you can kind of fine tune the things that you're doing so that you are

responding to what your body tells you to do. And this moving forward is what leads you into maintenance and starting to get to know how foods hit in different ways and how you feel after you're eating them. So I think this is having you on for this conversation is really important because that level that mind body connection is such a big piece of the next steps after you've reached your goal and lost your weight. And I think, you know, when we talk food plan revamp and all the tweaks, really, we talk a lot in maintenance about learning opportunities, like really seizing these learning opportunities and starting to connect the dots. So, you know, if this is your first program,

you're just picking up what's being put down, you're leaning into these tweaks, you're learning what they're all about, and it can sometimes slip your mind to really understand what that learning opportunity is from the tweak. And I love that we do it twice. You know, we did the food plan revamp last week, and now we do it this week. So, you know, maybe if you felt like you didn't quite do it as well as you wanted, or you didn't have a good, excuse me, a good grasp on it. This week is really the opportunity to lean into it. What can you take from the learning opportunity? Like you said, like, you know, how does protein and fat at different times of the day, you know, adding it in that morning snack, how does that make you feel having it be the star of the show at lunch? How does it make you feel? And I think even one step beyond that is how do different sources of fat and protein make you feel like if you're having a plant based protein

versus an animal based protein, I think that is also where that mind-body connection can really be leveled up, tuning into how those differences can make you feel as well. So I love the opportunity to do the tweak twice and to really capture that learning opportunity because that's going to take you forward anytime you change something up or even when we move into different tweaks, because we still have another one coming up down the road, you know, it's it's picking up those on those learning opportunities that are that are really going to make the difference. Yeah, absolutely. And I think that another thing about that, the second goal of it is,

I think we can get caught up in really paying attention to the tweaks. So people were paying attention to what they were eating because of the changes. Like, what do I have for my snack? What do I have for my lunch? How do I change my dinner up to make it more veggie focused? And some of that thought can really take us away from remembering to ask the questions

and using the four steps of mindful eating. So the second week is always an opportunity to if I was distracted by the tweak last week and wasn't sort of listening and asking my body those questions, now this is the opportunity to like, okay, I've gotten into the routine of eating this way now to follow this tweak.

And now I'll start throwing those questions in if I forgot them last week. So that's a big opportunity with the second week of it all is to make sure you're putting all the pieces together and how do I feel? How am I feeling? How much do I need to eat? Because one of the big things is that you will notice that you're depending on what you're eating to your point, whether it's a different type of protein, a different type of fat, or even just the way you've switched up your meals, you're probably going to need different amounts to have you feel satisfied

because different foods make you feel satisfied, different, you need a little bit more to feel satisfied. So this is really tuning into what you need in the moment, which is what is gonna carry you forward to be able to make this sort of a sustainable way of, you know, you eating and being in tune with your body. The big other thing that we did introduce this week in the guidelines is back on track though,

which I think is the main thing that members in the group have been asking about this week because back on track is a big one. So everybody wants to know, I know that you know, the typical questions is like, how long do I, how do I know if I need to go back on track? How long do I go back on track for? And a new one that's kind of popped up that I've noticed this group is people are wondering if I'm going back on track? How long do I go back on track for? And a new one that's kind of popped up

that I've noticed this group is people are wondering if I'm going back on track, what do I do after those? You know, what do I do after I'm done with that? Do I then pick up where we are? Is there something? Do I jump back into the regular part of the food plan? So these are a few of the questions that have come up. Yeah. And, you, and just to start, back on track is this tool that we have, right? It's something that we will take with us forever. And we've also come to call it almost the ultimate tool for life.

You're not using back on track just, we're gonna get into all the details and answer those questions, but we're not using back on track just during the weight loss journey to get back to just losing weight. And we're not using it just while we're doing the maintenance program. We are using it forever. It's this tool that will always have to carry us through it. It gets us into that mindset of checking ourselves before we wreck ourselves.

And oftentimes people can maybe have this dieting history where things are going really, really well and then all of a sudden they do fall off track or things happen, life happens and they don't know where to start again or they feel like they have to start all over again. And I think if we can just embrace this tool, this back on track tool and what it is, how we use it

and why we want to use it. I think just, you know, being super solid in that is going to really help our members feel confident moving on. So let's get into, yeah, let's get into some of those those questions about back on track and what is, I think the big ones too is a lot of members I see asking, how is back on track different than the food plan. Like, isn't it just the food plan? Like what makes it different? What makes it such an effective tool? Yeah, and that's where I think, well, first things first,

what is back on track? Back on track is going back to that original food plan where you started the day with your protein rich breakfast. You had your fruit snack on its own in the morning. You have your lunch, which is going to be your veggie, the star of your lunch. You're going to have your two afternoon snacks, your veg snack and your nuts and seeds snack. And then you're going to have dinner, which is your protein rich dinner, which is the food plan that we were following up until the point where we came to the food plan revamp.

That food plan moving forward is back on track. That's what we use it for back on track. But once we move from food plan revamp, we're moving into a different tweak that is a more personalized version of the food plan. So from this point forward during this program, we don't go back to that original. And the reason we don't go back to that original is that there's better ways to lose weight, there's better ways to get your body's attention and there's better ways to sort of be in tune with what you need. So having the original food plan is something that your body will feel calm with it.

It's going to, if you have any inflammation from indulgences and stuff, your body is going to be like, oh, right, this is what they're doing now. This is what I like. I like this. And it'll kind of get back into that calm place to move forward. If you spend a lot of time, like yes, if you follow the original food plan,

I know Jean always says, if you just continue to follow that and stick with it, you can lose weight. It'll take longer than being more in tune and using the tweaks, but it is a way that you could lose weight. But if it was the way to lose weight the fastest, we would just be doing that the whole time. You would always do it. These tweaks are kind of meant to do things like get your metabolism going and get your body working more efficiently, which is going to be better off. But back on track is something that is a calm place. And when your body is feeling that calm,

it's not really motivated to lose weight. So this is why we only reserve back on track for right, really when you really need it. It's not meant to be used for when you have one off meal or you have a day where you just maybe, you know, didn't get all your water in or had one meal that was an indulgence or had some extra snacks.

It's really meant to be when you go off the rails and you're really feeling like you were off track. And sometimes that might mean you've indulged for, say, you took an extended long weekend this weekend and you indulged for all four days. And you woke up this morning feeling like, oh, I feel heavy. I feel groggy. I feel I'm feeling all the foods that I ate. I feel like you're talking about me right now. Maybe me too. Might be might be me too. Or it can be used when you've gone on vacation

and you haven't sort of been following, you know, if you're in the weight loss program, which everybody here is and you're following along the program. If you haven't followed along for a week because you were off on vacation and you just feel like, oh, I'm feeling kind of bloated and my weight is up, then you would use back on track, but you don't, you just need to use it for as long as you need to get back to feeling like you're at it again. I don't know. What's your advice for back on track sort of when to use it or?

Yeah. So, so I love what you said about it's this calm place for the body you said about, it's this calm place for the body. And back on track is also this calm place for the mind. It's this structured food plan where you're back to eating at least six times a day. So your mind has this capacity to also come back to a calm place. Oftentimes when we feel like,

we don't know where to go after an indul know, we don't know where to go after an indulgence or we don't know where to go after being off the rails, coming back to back on track in the original food plan just quiets that noise in your mind a little bit like, I don't know what to do. I don't know how I'm going to do this. How do, where do I go from here? You already know where to go from here. So that, that food noise that it's, you know, a bit more quiet. So I think it's a calm place for the body. It's also a calm place for the mind. The other place we about back on track, I love everything you said about when to use it and why to use it. I think one of the reasons that you don't want to use it is if you start noticing old

habits creeping back in, like you don't want to use back on track, say, say you, you know, you've noticed snacking at night is coming night is an old habit that has started to rear its head again. I'm snacking at night or I'm not getting enough water in to be hydrated. This is not where back on, you don't want to tell yourself this is where back on track is being used. This is where you want to address why are those habits coming back in? Why am I struggling with the water?

It's not like just, I need to get back on track. I need to get back on track. You want to remember that back on track is a specific tool that's, you know, after an indulgence, bring yourself back to a calm place. I think that's, you know, what an important thing to remember too. Yeah, exactly. It's time for today's podcast sponsor and this is a company that I can feel good about. It's Bombas.

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So one of them is, in fact, I'm confused. What's the difference between the program and back on track? And with that, and it was that's just exactly what we said. I'm confused. What's the difference between the program and back on track and With that and it was that's just exactly what we said if you were following and you're up until week nine Back on track is the program that was the food plan that basic food plan without the tweak of say Downsizing or feeding the metabolism when you had that basic it was moving forward It's not a sustainable way to live, to eat six times a day, specifically if you're feeling like you're not hungry, you don't need to eat six times a day. We're going to be going into a more natural way of

eating that's going to kind of carry you forward. Back on track is, as Odette just said, that calm place for you to go back to if you find that you're going off track. And then we had Sandra ask, is this what I should do even if I've been off track for roughly a month? This is, I think, the perfect example of absolutely, this is a great example of when you could go back on track. If you have been feeling like you've been off track and you haven't been following along for a month

and you need to sort of reboot get your body Back to feeling good again. That's where you want to start You want to start with a few days of back on track? Just till you're feeling like you're back in the rhythm of it and your body is you sort of feeling feeling like it's back at it again Yeah, and just to your point there where you said you want to use it for just a few days It's really back on track is really more of a feeling. You know, it's when you it's when you feel like you are at that place again, where you can move forward, you don't want to use the scale as the

indicator of when you're finished back on track, because your scale, as you know, can fluctuate for so many reasons, it can be up because of the heat, it can be up because of, you know, maybe some salty food choices or movement or stress or whatever it might be. So it's not it's back on track is, is not dictated by the number on the scale. It really is a feeling where you're like, okay, I feel like I am where I want to be again.

I feel like my mindset and my, you know, what I'm thinking and what I'm saying is back to where it needs to be again. And I can pick up again where I left off, versus waiting for that scale to tell you, now it's time to stop back on track. It is really more of a feeling and it's personal to you. So for some, it could just be a day. For some, it could be a couple of days. So it really depends for each person.

Yeah, and I think sometimes it can depend on sort of how off track you were or how long you sort of went off track for can impact it. But sometimes a few days of, you know, absolutely indulging can feel like you've been off track for a month. And other times, you know, we've had somebody in the group this morning comment that they had been away and they came home and they were shocked to see that their scale was only up by a pound and they got back on track and there it was, they were back at her and it was back down and that was after being away for a while. So it's not necessarily, you don't want to get caught up in doing it for too long because you think it's going to do more to do it.

As soon as you're feeling like you're ready to jump back in, you can jump back in with wherever we are in the program. I know one question that people do ask too is often about tracking while you're back on track. I think that there is absolutely a benefit to continue to track using the app to track because when you're back on track you still still want to be up to date on sort of the information and where we are and what's going on and it can be really motivating to work with the group too. So you can get, if you continue to give yourself sort of permission to start over every time that you do back on track, you can fall into that and get to the point where you're not going to finish. I know that from my point of view, I didn't finish the first few programs. I think everybody knows you just mentioned it a few times. And that was one of the things that I always did. I,

every time I went off, I did that sort of all start again, Monday thing mentioned it a few times, and that was one of the things that I always did. Every time I went off, I did that sort of, I'll start again Monday thing, and the more times you give yourself permission to do that, the harder it is to actually follow through with something. So you wanna make sure you don't get caught up in that vicious cycle of continually going off track, going back on track, going off track.

You really want to try to move forward as much as you can and only use back on track when it's absolutely needed. And sometimes going off the rails, it's easier to say, well, I'll go back on track tomorrow than it is to re sort of regroup yourself that day. But one thing that I've noticed since following the program and being involved is that it's easy. It's easier for me now to actually get back on track even without the day. Like, oh, man, like I skipped breakfast.

I drank too much coffee this morning. I got to get it together. I'm not feeling great. I know I need to I could go off the rails if I let this keep going. And then I jump in and I have my lunch, my, you know, like my good healthy lunch and make sure I've got leafy greens and fats in it. And even if I do go off the rails for another portion of the day, because I'm away or something like that, just having those meals in particular that are the healthy,

good quality, nutritious food that my body is prone to know and like, even just including those a couple of days, it's amazing how much that actually will make you feel back on track, even if you're not following all the other things. Yeah, it's true. And I like what you said earlier about not using back on track as I don't think you use the word crutch, but that's the word that I had in my mind was like using, oh, I can go off the rails because I have back on track.

I can I can not follow along because I have back on track. I can, I can not follow along because I have back on track. You know, you also don't want to use it as that type of thing. Like, yes, it is the ultimate tool for you. It's always there for you to help you, you know, get back to where you want to be. But you want to make sure that it's not like you said, that cycle that's like, you know, indulging back on track, indulging back on track consistency is still key here. And you know, mindfulness and being in tune and being aware to that, like when that, you know, how are you talking to yourself around that tool

of back on track? I see a comment here from Michelle who just said, hi everyone, I don't really understand this week, so I've just been doing the regular program. Eating more protein with my snacks. I just gain weight. Not having protein for dinner is hard for me. I make my own Greek salad for lunch and then mostly salad for dinner. When I need to cook for my other half, I find it difficult.

There's a lot of, so the food plan revamp, I'm not sure if you're confused about that or back on track. It is the food plan revamp, which is that increased protein and fat. But this is something to remember that it doesn't mean you're just adding protein and fat to your regular snack. So if you're feeling like you're feeling heavy afterwards, you might need to tweak your portions because maybe you're trying to add that to what you were eating before and then having increased protein and fat, can make a difference and you still want to be having protein for dinner it's just protein isn't a star. So like a great

example is that Greek salad that you make for yourself for lunch which is probably full of amazing vegetables like tomatoes, peppers, cucumbers or whatever. That would be the perfect thing to have with some protein and some leafy greens on the side for dinner. Whereas for lunch you can have that salad that you make for yourself with a different protein or even the same one if you choose with a little bit more protein for your lunch. So it's just a matter of flipping that lunch and that dinner around. So what you would normally have had. I find Greek salad is a perfect example of what I do during this revamp for my dinner because it is so easy.

Last night we had the corn and bean and pepper salad or something like thinking of different veggie salads like that are a little bit less on the leafy greens, higher on the vegetables and mixing that with a little bit of protein is a perfect way to do it. So it doesn't necessarily mean you have to create a whole new meal for your other half while you're doing it. You can just simply adjust your portions where you're having for dinner a little bit less of the protein and a little bit more of the veggies. And

for lunch, you have a little bit less of the veggies and a little bit more of the protein. So you don't want to get yourself tripped up by having to think of this big creative way to get your vegetables in. It can just be a matter of switching up what your plate looks like, but using the same foods. Mm-hmm. And I love this question from Michelle and this comment actually, and even this part that says, eating more protein with my snacks, I just gain weight.

And this is the perfect reason to really get curious, you know. So adding more protein to your snacks has your body gaining weight. But you know, what else could be going on? You know, the weather is super hot. Are we, you know, is the food just taking longer to digest and move through your body? Have you noticed that adding more protein and fat is, you know, hanging around a little bit longer? You know, have your bathroom breaks changed at all?

You know, I think it's not, adding more protein is not going to have you gaining weight, you know, per se. I think you wanna really get curious about what else might be going on. And even to your point about the portions, it's not about having your regular portion and then just adding in that protein and fat on top of it. It's making that part of your actual portion. So you might not need, so whatever

your regular snack was before, maybe that needs to be adjusted so that there's room for that protein and fat. It's not just, you know, adding it on top of what that regular portion already was for you. So I think it's a great time to get curious too. I mean, those tips that you gave about, you know, the Greek salad and changing things up, but really getting curious about what else is going on. What else is having that is having that scale up. And I see she had a follow up that said, I've gained that being said, for no reason, I've gained two pounds. So I like again, get curious, what is really going on here? You know, We've talked so much about that fluctuating scale and being frustrated,

let's turn that frustration into curiosity. Ask yourself, what else is going on here? What, it's not just about adding protein that's making you gain weight and the scale is up, is it hot? Are you having more salty foods? Are you stressed? You don't wanna just only be stuck on,

I've made a change to the food plan, this must be the reason why. If we're still being in tune to satisfaction, if you're still following the tweak and having lots of veggies and leafy greens, like you said, what else is going on here beyond just adding more protein that could have that scale up? Yeah, and such a good point with the weather too and that having it up. And I think one thing that, yes, the weather can have your weight up because you're sort of getting flames,

you retain more water. Another thing is that the increase in temperature can increase your needs for water too. And I think that's the thing too, is this is seasonal change is kind of created. You do need to reassess how much water you need to drink with as well. And, you know, that can always have an impact on the scale too. So maybe taking out those 20 questions and maximizing questions from that checklist and just looking and making sure that you're hitting all of those

areas. What else have I been doing differently? What else is going on? And I think this all leads into I see that we're getting close on time now. We said we were gonna be short today, but we chatted. This all leads into next week's tweak. And really, I think your point about being curious is such a good takeaway for this week, is that when we move into next week, next week's tweak is personalizing the food plan, which is taking everything that you've learned over the past 11

weeks and putting it all together. So this is not going off plan. This is not making your own plan. This is choosing all of the same types of foods that you've been eating this whole time and personalizing the food plan as you were going to start to trust that mind-body connection that you've built and figure out yourself what to eat and when. So you're going to be checking in with yourself still at all of your meals and snacks. You're going to be asking, you know, checking in at breakfast. Do I need to eat? Should I eat?

And you know, it's always a good idea to start your day with some high protein breakfast. If you decide you're not having breakfast, when you don't want to make sure you want to make sure you're not going too long without eating. So you're going to check in with yourself every few hours still when you would normally have had your snacks and your meals and say, should I eat? Am I hungry? Do I need to eat? And one of the things that will tell you if you need to eat is you don't want to go longer than four hours at that point without eating. So if you didn't have breakfast, you don't want to wait until lunchtime where you've been up for six hours and you haven't eaten anything. You don't want to wait that long. That's

where when you check in with your fruit snack, you'd be like, Hmm, I didn't have any breakfast today. I should probably have something to eat now. So this whole, um, moving into this personalizing plan, which we're going to introduce all the guidelines, which will walk you through it on Sunday. But on Monday, when we start doing this, this is very much still having the food plan in mind where you are going to be checking in with yourself at all of those meals and snacks versus just waiting for your body to tell you. You're not necessarily going to get those messages from your body automatically. It is going to really be key to dig into those mindfulness questions and the steps of mindful eating when you're putting your meals

together when it's time to eat. And this personalizing of the food plan is actually the perfect setup which will take you into the summer for continuing to lose but also take you into the maintenance group if that's where you're going next if you've reached your's where you're going next, if you've reached your goal or you're before the end of the program. Yeah, I love what you said about personalizing the plan at the very beginning. It's not about going off plan. It's not about going rogue and adding all of these things in that you haven't been, you know, you haven't been having up until now. That's not what this is about

when we talk about personalizing the plan. It's like, when I think of like, you know, you haven't been having up until now. That's not what this is about. When we talk about personalizing the plan. It's like, when I think of like, you know, getting your driver's license, you take these driver's ed classes, and you look you're learning all this information, and you're taking it all in. But when you get on the road, you just don't go rogue, you know, and make up all your own rules, you're taking what you've learned in that class and applying it now, right. So I know it's not the exact same thing. But it's like just learned in that class and applying it now, right? So I know it's not the exact same thing,

but it's like just taking in that information, taking in those guidelines, those principles. We talk more about principles, you know, when you get past this following the program, you still take the principles and the learning with you and personalizing the plan as this place where you're starting to take what you've learned, like you said, and putting it into practice. And it's almost like you're transitioning to this place of

trusting yourself where you follow the program, you've done the tweaks, like we've set them up for you, like the living method has set them up for you. And now you're taking what you learned by following those tweaks, you've what you know, the mindfulness that you've put into it, the learning opportunities that you've been able to create and really instill in yourself, you're taking that forward when we're personalizing the plan. So still following the principles, still choosing from the same components, but really, really dialing into that mindfulness, really starting to dip your toes into that trust with yourself and listening to those messages that your body is giving you. So it really is an exciting place to be. And like you said, setting yourself up for the summer, you know, really using

that time to, to personalize and listen and know what your body is telling you because that, you know, the structure of the program is not, is not there for those few weeks. Absolutely. I think that's out. Look at that 30 minutes. We nailed it. We're on time today. We will be talking more about personalizing the plan next week, obviously on the tweak this week. And then also moving forward into that week 12 when Odette comes and joins us again. With the personalizing the plan, you want to make sure on Sunday when those guidelines hit, ask all of the questions that you have and throughout the week, and we'll be answering those questions on next week's Tweek. Thanks so much for joining me, Odette.

Yeah, thanks for having me. I always love coming in here and talking to your members and talking to you. I mean, I talk to you behind the scenes all the time, but it's nice to see your face. I know, you too. You too. Thanks everyone for joining us. Bye. ["The Bridge"] Looking for a community that has it all? Welcome to Crossings, the urban hub of West Lethbridge. At Crossings, you'll find a vibrant village designed for living, working and connecting.

With top-notch schools, a state-of-the-art rec center, retail spaces and parks, it's more than a neighborhood, it's a lifestyle. Enjoy NHL-sized arenas, an aquatic center, an accessible playground, a 55-acre sports park, pathways and a library with enriching programs. Learn more at crossingslethbridge.ca