The Livy Method Podcast - The Tweak This Week - Spring 2025 - Week 3

Episode Date: May 14, 2025

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 3 of The Livy Method.The Tweak This Week? Mindfulness.In this episode, Gina and Kim unpack what mindfulness really looks like in the context of weight loss—and it’s so much more than asking the four questions. From the way your thoughts influence your food choices to why boredom in your routine is actually a good thing, this conversation brings practical, real-life advice you can use all week. Listeners will learn why mindful eating helps the body feel safe even in the chaos, and how tuning into how you want to feel can shift cravings fast. If you’ve ever wondered why your routine feels stale or how to stop relying on willpower, this episode is for you. They also explain how this week’s focus on awareness sets the stage for next week’s downsizing tweak—one thoughtful meal at a time.You can find the full video hosted at:https://www.facebook.com/groups/livymethodspring2025To learn more about The Livy Method, visit www.ginalivy.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 a cast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon music. Welcome to the tweak this week. Here we are, week three of the program. So this is the segment where Kim, who is the manager of our weight loss program, who literally knows everything that is going on. She's in the group all day, every day, understanding where you are at, the kinds of questions that are being asked, and the conversation that needs to be had. So this is Kim, everyone. If you are new to the

program, say hi, Kim. Hello. Hello, everyone. This is where we talk more about the guidelines that we are introducing each week. So this week, people have been well, starting with prep week, introducing the food plan and returning members getting back at it. Week one was about fine tuning and adjusting, especially for our new members who are getting a handle on how their body's responding to the changes, but also for our returning members to get a handle on where they are at now compared to where they were at last program. And then of course week two was all about being really consistent and introducing, maximizing, which is all the other things that really can make a difference and be a game changer when it

comes to getting and keeping that scale moving. We talked about supplements last week. This week is all about stress and sleep. And then week three is all about being mindful. So being mindful about and aware of how the changes you are making are affecting you physically, mentally being aware of your environment, what's going on in your life as you try to show up every day and make as many choices as possible that fall in line. Also being mindful about your

issues and associations, your triggers, your habits, your beliefs. So this week we are really bringing everything together and building on it as we do moving forward week to week to week. So hi Kim, hello. Hello, how are you? Good. I'm always excited about this segment because I feel like this is where I really want people to understand that deeper level of the importance of the focus week to week to week. So where are people at? What are they thinking? How are they feeling?

You know, people, this is the week where people start to get a little bit quiet. So the last couple of days, I've been thinking about that. We know that it's not just with our program, but in diets in general, the first little drop off is usually after the first couple solid weeks of following something people start to get bored and stuff like that.

People have been a little bit quieter this week and I'm just trying to figure out where that's coming from. And I don't know if it's because they really don't think there is a tweak this week with what's going on or if it's because they don't want to face what the tweak is and what's going on or if it's because they just are not seeing the connection. And I've just been thinking about like the content that we put out and and what people are reading in the sleep and the stress and the mindfulness and are these things all and they're all connected. That's really where the mindfulness piece of it is. Yes, we have the four steps of mindful eating, which is what helps you with the eating portion of it. But the other things are, as you said, things that people need to be aware of. And it's, you know, when we kick off the week yesterday, talking about sleep and stress, Monday talking about the mindful eating questions. It's really the big theme across from members is just recognition that they have a lot going on

and they either haven't been mindful while they're eating, they don't even know where to start, and they've sort of numbed that how am I feeling so much when it comes to eating that they are, it's, you know, they need to get in tune with it, or they're just so overwhelmed that they don't know where to start. So I think there's a lot going on this week that people don't recognize, and I think that might be a little bit tough too, and that's why sometimes people tend to back away

as things actually do start to get hard this week. People start to get bored, people start to dig into those feelings, and this is the part of the work that needs to get done if you wanna sustain the weight that you lose when you reach your goal. Yeah, because mindfulness isn't just one thing. And this program is all about like the program will work for everyone. You follow the steps each week, you know, follow the guidelines, you're going to lose your weight. It's about understanding how to personalize it and you

becoming the expert in what you need. And especially when people are saying, why isn't the scale moving? Well, you tell us why isn't the scale moving? And I know we're gonna get into some real things that can slow what kind of results you're seeing, like inflammation, hormones, gut issues and whatnot. We're gonna talk about that with Dr. Paul next week,

but really it's about doing those foundational things that even if you are dealing with some health issues that make it a little bit trickier for you, these are the kinds of things you want to start doing and being aware of that. So it's not like here, do this to be mindful. I mean, of course we do have the four steps to mindful eating. I want to sometimes our new members just think it's bullshit and our returning members are just tired of it. Right? Yeah, absolutely. I think sometimes that might be the case. members just think it's bullshit and our returning members are just tired of it. Right.

Yeah, absolutely. I think sometimes that might be the case. I can tell you it's not bullshit. I will back to you now upon that one. This is really the core because, as you said, there's so many things that can have your weight slower to move and, yes, stress and your sleep. And as you said, medical conditions are one of them, but really this mindful eating,

actually being aware of yourself while you're eating, being aware of what you're eating and how that makes you feel and being consistent with the things you're doing on the food plan are the things that are gonna support your body despite all of the things that you have going on. So yes, it may be that your scale may move slower while you're trying to work through some health issues or while you've got have going on. So yes, it may be that your scale may move slower while you're trying to work through some health issues

or while you've got stuff going on and we can't eliminate stress. We can't always do anything about our sleep patterns and our sleep cycles. But if you are really trying to get in tune with what you're eating, when, how it makes you feel and how you're feeling as you go through the program. This is the step in taking care of yourself so that you can support your body and you can get

to a place where it's ready to lose the weight despite all of the other things that you have going on. It's about that consistency and this is just like taking it one step further with that food plan of making it like you said personalizing thinking about how you feel when you're doing these things. Yeah it's not the program that's hard. It's usually what you're dealing with, right? Physically, mentally, that makes it hard. What you got going on in your life, that makes it hard. It's life that makes it difficult for us. It's about figuring out what you need, what can you better do to set yourself up for success? What are some of the thoughts that are coming up? What are some of the feelings that you're having? I know some people are starting to get really bored

at this point and they're like, well, I'm bored. This is not motivating for me. I don't know how I'm gonna keep showing up if I'm so bored. And yes, we're gonna start making changes to the food plan, but you're not gonna be motivated every day. You have to show up and still do the things that you need to do and your motivation's gotta come from reminding yourself why you signed up for a 91 day program and if three weeks in you are

wavering and unsure if you're going to stick around, not sure if you can do this, like you know or you knew coming in this was a 91 day program and process. So what is that all about? And then the feels that you're having all valid. What are the things that you are personally struggling with, right? It gives you great insight into things that you need to work on and do. And then of course, the routine is really important. I know Dr. B touched on this on Tuesday, that body loves routine.

Although you may be bored with routine, the routine is the foundation of change. And sometimes routine is hard because it's hard to just show up and do the things that you need to do. And that's where you should be out with the food plan so consistent that you're almost feeling bored or you feeling the routine setting, you might not be bored. You might love the variety of foods that you're eating, but you should feel that routine setting in. That's a good sign that your body is calming down from the changes.

And when that happens, sometimes what happens is the internal stuff starts to bubble up to the surface. This is your thoughts and your feels and you're recognizing it's so much more than what you are eating and when. Should we get into the four steps of mindful eating or people having a hard time without where they at? I think with the four steps of mindful eating or people having a hard time without where they at? I think with the four steps of mindful eating, the big thing is just really remembering to do it and remembering to ask those questions.

But we've had, we have a number of people who notice and are noticing that they do eat distracted. So, getting together a routine and building that habit of asking them. And I think one piece of advice I have for those people is pick the one meal where you know, you're going to be present. For some people, that's dinner because they're not doing a hundred things at the same time. But for other people, dinner is harder because they're having conversations with their family

and they're trying to be in tune with that. Pick one meal that you're really going to and I'm not saying don't ask the questions the rest of the meal, but really dig into how you're feeling and nailing those four questions for that one meal that you know you can. That might be a different meal every day, but every time you do it, it gets easier. And we are going to be asking these questions for the rest of the group. So you don't have to get it in the first two days. Like it's okay if you don't get it right now Tomorrow we're gonna be sharing a few tips on you know mindful eating and you know what to dig in but try to make it So that you this week might be for you about setting up a system where you are eating and not distracted Like why can't you sit down and eat your breakfast without distraction?

Can you get up, you know five minutes earlier instead of laying in your bed and scrolling on your phone? Can you get up five minutes earlier and give yourself five extra minutes to sit down and dig into those questions? You know, at lunch, when you're at work, why are you eating at your desk? What are you doing on your lunch break? Or are you not taking a break? Maybe that's something you need to think about, like, am I taking time for myself during the day and that lunch break can be your time to breathe. Your lunch break can be your time to kind of sit down and focus on what you're eating and give yourself that

little breather that we talked about you were talking about with Alana this morning even just that take that time to breathe or whatever take that and do that on your lunch break. Same thing with dinner, maybe, you know, maybe dinner, you are enjoying it with your family, but maybe you can just let them talk for a little bit and really just sit in there and ask yourself the questions and think about how you're feeling. I think that's so huge because while you're being mindful with the four steps of mindful eating,

you can be mindful about the environment that you're eating, you're asking those four steps in because you, how did you get here? You are a product of your environment, you're a product of your habits, you are a product of your beliefs and you're in the pursuit of change. And so, and I, it's so cliched and say, you know, what's the definition of insanity is doing the same thing over and over and expecting change, right? I just find I don't know that that holds any meaning to me. But in order to make change, I have to change, change the things I'm doing physically, change

the way I'm thinking mentally, change the energy that I'm showing up with, change my routine. You know, if you're in a situation where you can't get in all the nails and snacks because you're so busy, that's not healthy for you. You're never going to reach your goals. You're never going to sustain the weight that you've lost if you just fall back into that. So, you know, and I say, I've talked to many people like, well, I just, I can, I do, I said, well, get your snack every day. Like, oh, I can't, I don't have a break in the morning.

I'm like, well, make time for yourself. Well, I can, I got a million things to do. Well, if you had diarrhea and you were going to shit your pants, you'd make time to go to the bathroom. Yeah. To make your way back to the bathroom, like, there's, there's, there's, you have to make change. And I think with weight loss, everyone focuses on the what to eat and when, not like what's happening when you're trying to eat your foods that you are consuming.

Again, it's all bigger picture, right? The reason why you ask those four mindful eating questions is because once you've lost your weight and put time into solidifying your weight and you get to the place where you're just living your life, you want to trust when to eat. So you want to understand, are you actually hungry or are you just triggered? Is it just habits? What to eat? I want some fruit. I want a salad. I need a steak, right? And and and and and how much to eat and you know know the exact moment when you've when you've eaten too much or know when they drop your food off that you're gonna need more like

Being so super in tune when a lot of us are just really disconnected. And this comes back to when your children, you're told to eat everything on your plate. And a lot of people are going to see this next week when we actually start messing with portions that you are very uncomfortable seeing food left on your plates. And that's because you've been taught to eat everything on your plate. Or maybe you actually are dealing with food waste issues that you don't even know that you have, especially if food was something that was scarce generationally for you. Some people are, their sense of satisfaction is having to unbutton their pants because

they just eat until they're full. And when you're young, make sure you're going to sit there until you eat all of your food. Or you know, you say, oh, I'm hungry. And your mom's like, dinner's in three hours. You're going to wait. And then as you get older, you get into dieting and you are purposely trying to not eat. So you are ignoring your hunger cues. You are not eating when you're hungry.

You are not drinking your water when you're thirsty. You're just having coffee or whatever. You are not sleeping when you're tired because we'll just sleep when we're dead. So we become very disconnected. So this is all about reconnecting with food in a whole new way because we do use food for so many things and we have to reconnect it because we need food to survive. We're always going to use food to celebrate, to bond, to all the things we use food, right? So this is so much bigger than just what you need to do to lose weight. It's thinking bigger picture once you've lost the weight, what are the changes that you've made foundationally, physically, emotionally, so you can actually sustain the changes that you've made and it

becomes who you are. Yeah, and that brings up a good point too of thinking about the next thing that's on members' minds and that's enjoying food is a whole other angle of it with the questions is people are recognizing that they are eating and they're enjoying it and they want to finish it because they like it. They want to finish because it tastes good. And they're eating more than they know they need to eat

because they just like it. And they like food and they want the food. And that's, you know, it's the same thing with appealing. You get people worried about like, when I ask myself the question of what I want to eat, it's gonna tell me a donut. That's the point of this week of these four steps of mindful eating is that you're going

to get out of your head about what you think you want and what you think you want to eat. And so it's not about, you know, the whole people are saying like you need to eat for fuel, not for the other things. And it's not about that. That's too simple. Like, yes, your body needs fuel. That's just science. Of course you need fuel, but that doesn't mean that you need to disconnect yourself from what you're eating completely and just look at it as you're putting

gas in your tank. There's a combination of balance, which is where real life sits in eating. And it's that I want to enjoy my food, but I actually want to be able to enjoy how I feel after I eat the food too. And that's where those mindful eating questions come in. Woo, yeah, I'm thinking about Sandra Elia, who we have on talking about food addiction. Like if I do wanna have the donut, why am I having it? Is it bringing me peace? Am I actually enjoying it or am I stressing over it?

Stressing while I'm eating it, stressing after I ate it, stressing the next day because I ate it. We think that if I was to ask my body what I want right now, it's going to say a margarita pizza and some chicken wings and some fries or a donut. Is it really? And this is where your have you ever ate a donut and been like, oh, I feel so great after that donut.

Now, you might say, oh, that was delicious and yummy. Right. But how do you feel you definitely do not feel great after that donut after you eat the pizza after you eat the fries, the Big Mac, the Dairy Queen, whatever. How do you physically feel mentally you might let all that was so fun fun and that was so yummy. But never does your body ever say, Gina, I feel fucking fantastic after that Big Mac. Thank you very much. Or that Dairy Queen made me feel amazing. And so this is where people are trusting that your body knows better. And so this is why your body, your body doesn't want those things you want. So this is in your brain. You got to get this into your body doesn't want those things you want. So this is in your brain.

You gotta get this into your body. So when you ask yourself, how's this portion for me? It's not in your head. It's in your body. If I was to eat, and maybe you say, how's this portion for me? It's not connecting.

How would I feel if I ate all of this? And again, not in my head, visualize myself. And they've done this with professional athletes, that when they visualize what they're going to do, their heart rate goes up, their body reacts, like they are actually doing that race, that thing. So you don't have to think about the alcohol that made you so sick, that just the thought of it right now,

like what is it? Is it lemon gin? Is it tequila? Is it, what is it? Say it out loud. Lemon gin gives me a visceral reaction every time I say it. It happened when I was in grade 12. It was 7-up lemon gin. I barfed for days. I can barely say the words without bringing it up. Was it food poisoning? My friend Sonia over here ate oysters one time and was so sick. She can just the thought of them every time. Like she's just like, right? And this is another way. I always use the example of the buffet line, right? You get to a point where you're piling food on your plate. You know, your body is like, what are you doing, girlfriend? Like you can't eat all that. That's not like what. So this is something that's

happening in our body. This isn't something that is happening in our brains. We have to trust that our body is not going to want us to indulge in things that doesn't make us feel good. Your body's on your side. It wants you to feel your best. It doesn't want this fat anymore than you do. And a lot of times when we're not trusting it, it's because we're in our head about it, rather than actually, I keep burping out the lemon chin. I'm saying, I need a minute. See, she's right.

It actually works. It doesn't make you think about it. Yeah. I see a comment from here, and I think that we should address it. It's from Kelly. She says, I need to work on discipline. And the reason I want to address that is because I don't think this is about discipline at all. I think the big thing for this, this is my mind talking and my experience from this is that discipline is a hard thing. That's you just telling yourself, no, you can't do it.

There's no rhyme or reason behind it. It's like, you know, that little kid that's always saying, but why, but why, but why? That's what your body is saying to you when you're trying to tell it. No, you just can't have that. So having that little backup and that understanding is, is what's going to help with that. So that discipline, if you're finding you're letting the snacks in and stuff, when you go to have something, if you decide to indulge or even if you just find yourself going off the rails a little bit,

stop yourself and ask the four questions. Take the four questions and ask them with something that is not part of the food plan when you decide to indulge in it and think, why do I want this? How much of it do I actually need to get that taste in my mouth and to feel satisfied from it? How do I feel after I eat it? These mindful questions are not just sort of transferring into the food plan and how you feel when you sit down for your meals and snacks. It can work for that drink of alcohol.

How much do I need? How many drinks do I want? Because most of us are probably satisfied after one glass of wine, but we don't always stop there and thinking about why we continue to eat and digging into those questions when you're doing something. It's not about discipline. It's about understanding, I think. I think what you're trying to say is it's about practicing and being in tune and discipline isn't necessarily

going to get you there. I think it's whatever words you need to use to resonate because I can tell you sometimes when people are in maintenance, for example, and they're like, I need the without the routine, people feel a little lost. Like A-type people do really well with the program because they're very disciplined in doing the things that they need to do. But then the minute the structure isn't there and they have to rely on their body telling them when to eat, what to eat, how much to eat, they have a very hard time

because they just kind of follow the rules. I, discipline could be non-negotiables. Like I think there is consistency. I think there is, there are just things you're gonna need to do. I don't know if you can discipline your way into mindfulness, but you can be disciplined in other areas. To me, discipline doesn't hold any weight for me.

To me, I'm just like, what the fuck does that even mean? But for somebody else, so whatever your word is, right? But what I would do is take that word and say, I need to be disciplined. What does that mean to you? And then what are the actionable steps that you are going to use to follow through, right? Like your discipline might be into, I have to be more disciplined in remembering to take time before every meal and snack. Sometimes I think people get this notion of trying to control and moderate themselves. And I don't think those are the two words

that don't have any place in weight loss at all, is not trying to control anything, and you're not trying to moderate anything. You are trying to be in tune to your body's needs, but there are things you can do to practice, like set some non-negotiables, like create routine. And so I think it's just a matter of like, what does that, whatever word that keeps coming up for you, define it, right? That's the mindfulness piece, right? Oh, I need to be more of this, I need

to be more of that and be like, what the hell does that even mean? It's like similar when people say they're struggling. Yes. Okay. The struggling, like what exactly are you struggling with? Like name it, right? Is it physical? Is it mental? Is it behavioral?

And what exactly are you struggling with? And then what are the steps that you can put in place to actually help yourself to get to a place where you're no longer struggling? Yeah. What does it mean? What can I do about it when these things come up? What does this mean to me and what can I do about it? And what we can do about it is probably the next thing that we should talk about, which is maximizing. I just wanted to circle back a little bit on what we went over

last week and what we're going to continue doing throughout the group. Like last week was about maximizing and that can, you know, that can be part of it. We start asking these questions and we start to drop the ball on some of the basics that we're doing, like the water and the sleep and the movement and things like that. So I think that, you know, being mindful of those things and how you're feeling when you are doing these things is probably, you know, something that, something that members need to keep in mind while they're going through this. Like it's nothing that we're doing, no one tweak or one week is the be all end all to weight loss.

But if I had to pick one, I would say just maximizing the areas where I know that I'm dropping the ball. It doesn't mean doing all of the things all the time, but really doing the things that you know you need to do. So if that, you know, to Kelly's point, if that discipline is her thing and she knows that she needs to cut, like figure out where you can maximize and how you can dig into those areas, take that checklist, look and see, you know, where it is that you are dropping the ball or you feel like you could change

a habit so that it's easier for you to follow through with things. It's how to make it, it's again becoming an expert in what you need. I'm just sort of stuck on this question from Lynette. How do I get away from the four questions making me feel like it's a lecture from my family or people I've heard it from? I think you need to internalize it, right? Like it's the four questions are about you getting to know yourself. It's about you getting to understand yourself. It's not a set of rules.

It's about you taking the time to be like, am I actually hungry right now? What do I need? What do I feel like? It's about you honoring, feeding yourself this nutrient rich food that if you are able to first of all afford to have food in your cupboards. Like that's something to be really grateful for. It's about you figuring out how to connect to what you need at the end of the day, right? And if you feel like you've always been told, like this is not rules. I set the bar real high.

I'm sharing everything that I have learned about weight loss, our guests are sharing everything that they've learned about what they have learned in their respective fields out of the mission of trying to help. And it's about you sort of picking up what we're putting down or you understanding what you need to pick up in the first place, right? And it's like, what is my issue with this? Why do I feel like I'm being a lecture?

I don't give a fuck what you do. I 100% in here to help you. I believe that you can do this. But at the end of the day, it's up to you. And so that's where I got no stake in the game other than you wanting to be, you being as successful as you possibly can. Kim's here, yeah, she gets a paycheck.

But she keeps getting a paycheck if we can help people not just lose weight, but be able to maintain and sustain their weight. So you've got to really personalize it. Personalize it and then ask yourself, what's my, I don't say what's wrong with me. I always say, what's my issue here? Why do I feel like this?

What's in it? Sometimes I'll, I was just dealing with something with where I'm at and I was talking it out loud with Sonia. I feel like in one way I feel this and another way I feel that. And I'm really struggling with this and I'm struggling with that. And sometimes it's just talking it out. And if you don't have someone to talk to talk to yourself about it,

right? And so I don't have an answer for that other than like what is it about that? Like obviously there's maybe something where you feel like you've been lectured to before or patronized but that pisses me off like what is it you know? Getting in tune with your own voice in your head, Dr. Beverly talks about this, is your own voice in your head and that kind and how you talk to yourself. This is your voice talking to you. And so figure out what that voice is for you. And these questions can be very kind and very supportive. Like, how do I feel right now? What do I really want? I mean, how much of us when we were kids were told, or even on past diets where you had a food plan,

where you were supposed to eat this food at this time. And this is the opportunity to really think about like, what do I want? What do I need? This isn't about some food plan somebody gives you. This isn't something about food your mom put on your plate and shoved in front of you. This is about you figuring out like, what do I really want right now? Like I'm thinking it's

fruit snack time for me and I am thinking all I can think about is pineapple right now. So I know exactly what I'm having for fruit snacks today because I'm thinking about that and I'm getting excited about that and that's kind of how you want to be feeling when you get to the point when you're asking those questions. Like when you hit that point where your body's telling you what you want and then you get excited to have it and that taste kind of hits you and you're like this is what food is supposed to feel like, like healthy nutrition food that makes my body feel good, like you want to get to that point. So it can be a very kind experience about you figuring out what you need, not about other people telling you what you need, but about you asking yourself the question.

And you're the only one that hears the answer. And if you decide you want a donut and you tell yourself that one day, then you can be like, okay, that's fine. But right now it's fruit snack and donuts aren't fruit. So how about we have pineapple? Yeah. Can I just talk about the comments and the,

like the comment section is just exactly where it needs to be. I think it's this this week of mindfulness is taking a beat and recognizing it's so much more than what you are eating and when and everything that we've been told calories and versus calories out. Yes, what you eat is really important but for for a lot of people it's so much more than that. It's so it's so much more that thoughts, it's the feelings, it's like everything that's coming up. The routine, yes, right? It's about all of that.

And I love some of the comments and the questions that you guys are saying because it's so much deeper for most people. We do get people every now and then. This is the first diet they've ever done. They easy peasy one and done. But this is why we're having this conversation right now because it's so much more than that. So I just want to say you guys are amazing. And this is exactly it, this comment section.

This is what it's all about. Here's a little add, thank you, Gina, right? This is not rules. Yeah, and that might be your association, your issue and association tied into diets, right? Like, I mean, we tend not to dwell too much on that, how much the diet industry sucks, but what's your association with making change? What's your association with diets? These set of rules, all of that. That's where you got to really make it personal to you and figure out really what you need. What else do we need to talk about that we didn't get to?

Just next week. We actually, I think we covered this week, which is really good. And I would like to note the time. We're doing amazing for the first week this week of the group. I think that you and I deserve a reward after this. So, it's all transparently we're trying to keep everything to a half hour around here just to make it really digestible for people. I'm breaking the rules every day, but I'm working on it. I am working on it. I just love the conversation and the information, especially when it comes to our guests. Okay so next week is downsizing. Downsizing the the most important thing I can say to our returning members is it's not about making your portion smaller and smaller and smaller. It's about meeting yourself where you're at so that is really important. For our new members downsizing is less about eating less and about the thoughts and the feels that can come up. This is where food waste issues can come. This is where food scarcity issues can come. So

this week we have been focused and again, bigger picture is like once you've lost your weight, maintained your weight, you're just living your life, being able to trust when to eat and really understanding your hunger levels and your hunger changes day to day. You're going to have some days you're not even hungry and the other days you need all your meals and snacks plus bonus snacks. Downsizing is less about eating less and more about the issues and associations that can pop up. It can be more difficult because it's the one week that

will feel most like a diet because we need to work through those issues and associations tied into dieting. So next week, nothing changes. You still eat all your meals and snacks. You still make the nutrient rich. You still eat token amounts if you're not hungry. But rather than asking those four mindful eating questions

and eating enough in the moment so you're walking away feeling satisfied 10-15 minutes later, you're going to ask yourself those four steps of mindful eating questions and purposely leave yourself feeling slightly unsatisfied. So rather than eating enough, you want to eat enough that you feel slightly unsatisfied. So that's the goal, to purposely leave yourself feeling slightly unsatisfied. What you will notice is towards the end of the week, you will actually start to get more satisfied on smaller portions because a lot of people are just feeding into what they're used to eating, not what they need to eat.

And so it's good to understand when you're hungry versus when you're satisfied versus when you are slightly unsatisfied. So this is where we start to address portions. Nothing changes, except you're going to leave yourself feeling slightly unsatisfied. What am I missing about that? Just I think that this week is the setup for that. You know, we have we're asking the four questions you're stopping now when you are feeling satisfied. If you feel satisfied and there is more food on your plate, you're not downsizing if you leave food on your plate this week. That's just you still eating to satisfaction. When you take it next week, next week is when if

you get to that point where you're feeling satisfied at the end then you should have eaten a little bit less but not this week. So this week that's set up this week is the setup for next week really with asking those questions. Eat until you are feeling satisfied. Next week is going to be a heck of a lot easier if you put the time into asking the questions and doing the four steps of mindful eating this week. So I know it's Wednesday and we did have a few people ask about the segment being on Wednesdays in the group. We really want people to get a chance to do the tweak before we start talking about it. It gives us a chance to see what members are feeling like. But also, there's a huge difference in how people feel about the tweak on Sunday when it's introduced,

and Wednesday by the time they've had practicing about it. So we do notice people have a whole different concept and they're feeling a different way about it. You get a little panicky at the start and you think like, I need to know everything. But once you dig into it, you don't need to know everything you, you figure it out. But I but I feel like with this point you've had your a couple days to try it if you haven't been all in try to be all in for the rest of the week do it for as many meals and snacks as you can for the rest of the week and really put the effort in if you haven't been putting the effort in to

really dig into the mindfulness because that's going to make next week so much easier and more enjoyable for you yeah Yeah, it's all about hindsight. If you're new to the program, you kind of like at the end of the week when you introduce the next week, you're kind of like, oh, yeah, I see. Right? So you kind of, this is where you've got to just kind of like, you sign up for the 91 days, try to be all in.

But of course, ask all the questions that you need. This conversation each week is just to answer some of the more frequently asked questions, just to talk more in depth about the rhyme and the reason behind the tweak. So we're gonna be live every Wednesday, 12 p.m. If you want to watch the segment after the fact, it's gonna be stored in the guides,

available on our podcast as well. But at the end of the day, remember, we're here to answer any questions that you have at any time. Thanks for joining us for our first tweet this week. We'll be back next week to discuss our downsizing week. Make sure you read over those guidelines on Sunday and let us know if you have any questions. Thanks for joining us for our first week this week. We'll be back next week to discuss our downsizing week. Make sure you read over those guidelines on Sunday and let us know if you have any questions. Thanks, Kim.

I'm looking forward for our conversations over the next few weeks. Me too. Bye guys.