The Livy Method Podcast - The Tweak This Week - Spring 2025 - Week 4

Episode Date: May 21, 2025

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 4 of The Livy Method.The Tweak This Week? DOWNSIZING.In this episode, Gina and Kim unpack Week 4 of The Program—Downsizing—one of the most emotionally charged (and misunderstood) parts of The Livy Method. While the tweak is simple on paper—leave a few bites behind—the real challenge lies in navigating old diet baggage, food scarcity fears, and the mental chatter that can make change feel hard. They share practical reminders, validation for the feels, and real talk about why fear of hunger is holding many members back. Whether you’re new or returning, this conversation reframes the purpose behind this tweak and offers the perspective shift you didn’t know you needed.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, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon Music. Are you dreaming of your next getaway? Whether it's sand, sun, or sightseeing, Sell-Off Vacations has you covered. They've been booking Canadians for over 30 years,

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This is a week that tends to bring up a lot of feels because it is our week that feels most like a diet that is intentional. You will come to realize with the Living Method, there's a rhyme and a reason behind everything we do and all the things that we ask you to do. We also recognize that there's a lot of thoughts and feels involved in that.

You have a lot of questions around it. So this is a great segment, whether you can join us live or you wanna watch after the fact to get a deeper level of understanding as to why we are asking you to do the things we are asking you to do. Because in hindsight, always at the end of the week,

people will say, oh, I totally could have done that better. And they don't show up and do the things that they need to do, because they're in their head, they have their thoughts, they have the feels, they're nervous, they're feeling ways. And then always after the fact, they're like, should I go back and repeat that again? And you really don't, that's lost time

at the end of the day. We don't wanna go back, we don't wanna repeat steps, we're gonna keep moving forward. You will have another opportunity to downsize again in the next couple of weeks. So if you're new to the program, this is like a practice round. As long as you are being aware and you are attempting it, you can't mess it up.

And then for our returning members, you want to assess, okay, what are you trying to get out of this round of downsizing in this program? Where are you at now? And of course, with a lot of our returning members, the big conversation is I'm worried about my portions are too small. So of course, we're going to talk about that today. Hi, Kim. Hello. Hello. How are you? I'm good. I'm excited about this week. This is where it's go time. We've been laying the foundation of our house. Now it's time to get the walls up and start kind of building it, making it look like a house. The first few weeks of the program,

give the body what it needs so it no longer feels the need to store fat. If you're a new member, returning member, really solidifying that routine, that food plan. Again, everything is big picture, not just losing your weight, maintaining your weight, but moving on and living your life. This is where we get to feel like we are doing more

to be proactive. It's also one of my favorite conversations because we get to work like we are doing more to be proactive. It's also, you know, one of my favorite conversations because we get to work through our old diet shit, food waste issues, food scarcity issues and all of that. So there's a lot to talk about and a lot to do. Where are our members at? How are they feeling this week? Yeah, it's funny that you said that there was, I, looking in on the comments that came in sort of Sunday and then Monday, there was a lot of excitement with people getting started on this, like, yeah, we're finally doing something, we're getting the ball rolling. And then I feel like yesterday

and today people were like, crap, I got work to do. And not in such a negative way, but I have work to do. Like it's not as simple as as simple as it is of just leaving a few bites less on your plate. That is the simplest part about it though. All of the stuff that happens in your head, all that stuff that happens in your belly with your hunger, that's where all the work is. And definitely, I mean, I know we did ask today in that downsizing post, what everybody's feels were around it and oh, did they ever share? A lot of people have a couple of big fears. And I think the main one is the fear of being hungry later is what is holding people back from really digging in. And I think that's the one to your point that people pick up on at the end of the week,

like, oh, once I finally leaned into it, I actually got over that. And I think that's what holds people back at the beginning of the week. And that's the part that has them sort of thinking like, dang, I could have done better when they hit the end of the week. Yeah, because you didn't die and you survived.

People are resistant to change and we know that. And I love that about this program is you get used to eating all your foods and eating to satisfaction, but we are here to make change. So you got to, we got to make change to see change. So if you've missed it, definitely check out that conversation with Dr. Deana Kara Schaefer. There's a lot of fields here. People are afraid to be hungry in the evening, yet also forgetting that it's not what you're necessarily doing this week. It's what you've been doing leading up to this week,

if the scale starts moving for you. And it is normal to feel extra hungry in the evening, right before your weight is about to drop. And sometimes people just forget about the basics and it's less about eating less. And it's just about bringing up those thoughts and the feels that come with it and trying to get even more in tune to your portions. If you've been eating to satisfaction, that's great, but chances are if you're new to the program, your satisfaction is way more than what your body needs and it's just been based on what your body's gotten used to. Here's what I want to say as I hear people talking about, I was afraid of this week, but I'm feeling strong.

The scale is moving, love that. My fear is that I downsize, and then next week, the scale is going to jump back up. So you have to understand, I'd have to be fucking off my rocker to suggest you do something that is going to mess with the scale moving, right? But your thoughts and your feels

and your fears about this are valid. But if you can find some trust in, it would make no sense for me to sabotage you. It would be no sense for us to suggest you do something that is gonna stop you from losing weight or cause you to gain weight. And I know that comes with a lot of distrust from the diet industry.

But if I can just put it very plainly, I am an entrepreneur. I want to run a successful business. Kim wants to get a paycheck so she can feed her family and buy nice things and go on vacation and whatever the hell she does with her money. In order for me to run a successful business and to continue to pay Kim her paycheck, I need you to be successful. And not only do I not need you to not just be successful to lose your weight, I need you to be successful. And not only do I not need you, do I need you to not just be successful to lose your weight, I want to prove that the living method is different. I need you to be able to maintain and sustain your weight. And more than that, I want you to be able to move on and live your life and not have to worry about dieting again. And I know that might

seem a little crazy to have to point that out, but I do understand that the mistrust, right, that oh, my goodness, and then there's also this deep underlying fear of like, next week, for example, after downsizing, people will still see the scale move. And they're like, why is the scale moving and I'm not eating less? Well, it's not that eating less part that's causing the scale to move. It's all the work that you've done up until this point. The eating less part is just helping you get more in tune to your actual portion sizes.

And it's helping you work through the shit that you need to work through at the end of the day. So that's why downsizing, it's not about downsizing your food. It's about your body adjusting to the amount of food coming in. Your body's gotten used to you eating larger amounts. It doesn't need that.

So as you give it slightly less, your body adjusts to that. And so what you're gonna notice next week is you go back to eating dissatisfaction, not back to eating, but you start eating enough to feel satisfied, you'll actually be more satisfied on smaller portions. And so people are afraid of, oh, I go back to eating more.

The reason why you have gained weight is not because of overeating. It's probably long periods of time without eating, paired with overeating when you do eat, eating high processed foods, not regulating your sleep, not managing your stress, doing diets where you literally were starving and depriving yourself,

counting your calories, weighing your food, and not caring about the kinds of foods that you were eating. Just eating triscuits and fish crackers or low-fat carbonid muffins rather than making sure you're getting proteins and fats and carbohydrates by way of fruits and grains and fibers and leafy greens and all those things. People can eat a lot of food.

It doesn't mean you're getting the nutrients that you need. So if you're concerned about not eating enough food, make sure that the food that you are eating is nutrient rich. That's really, really, really important. So fears are valid, but just have a little bit of faith that we're not trying to fuck you up

or screw you over, right? So I know what we're saying might be like new to you and you have your concerns. Don't let that stop you from doing what you need to do. Cause like Kim said, at the end of the week, you're gonna be like, oh shit, I didn't die. Yes, I was a little extra hungry, totally fine. And oh my goodness, yes, I see next week

that I'm now feeling more satisfied on smaller portions. Anything I missed there, Kim? No, I think too, just, you know, the over-excitement of downsizing has some people going back into those sort of fields they have from other diets where we've, it's not, I mean overeating some of the weight gain from that can be consistently eating more than your body needs,

you know, for a long period of time. Then you go on one of those traditional diets where you're cutting calories or counting calories or whatever, and you go into eating way less and it's so extreme. You go from eating like, I've been overeating, I've been eating everything that I want, everything in sight, overeating, and then I go to absolute restriction. With this wheat,

what we're doing is just having a few bites less than satisfied and we are seeing in the group some comments where people are using the word starving and things like that and or cutting. I've cut my, I saw one comment, I've cut my portion in half and having a few bites less, like that is way overdoing it. That is not the ask here. The ask here is to have, leave a few bites. When you feel like you were almost satisfied,

when you're digging into those four questions, the four steps of mindful eating, when you're getting to the point where you think like, oh, if I had a few bites more, that would be enough. That's when you stop. It's not about cutting your portion in half and leaving yourself where you think like, oh, if I had a few bites more, that would be enough. That's when you stop. It's not about cutting your portion in half and leaving yourself where you've barely eaten anything. Those extremes are a different,

that's what you may have done in the past. That's different than what we're doing here. What we're doing here is just getting in tune with your portions and how you're feeling when you leave those few bites. Yeah, and if you are worried about being extra hungry in the evening and you're choosing not to have breakfast, have breakfast, right?

Making sure you're adding in all those meals and snacks and making them nutrient rich, that's really important. It can be just as much mental as it is physical. Just that thought of like, oh my goodness, seeing food left on your plate. People talking about using smaller plates. I'm not a fan of trying, we're not trying to trick ourselves. We're trying to actually deal, seeing food left on your plate. People talking about using smaller plates. I'm not a fan of trying, we're not trying to trick ourselves.

We're trying to actually deal with seeing food left on our plates, so we normalize that. And then like I said, in the evening, if you're consistently hungry and you're choosing not to have breakfast, make sure you're having breakfast, right? And then also kind of accept the uncomfortableness of that hunger and understand, okay,

well, I had breakfast this morning, I had morning snack, I had lunch, I had my first snack, I had my afternoon snack. Like if you're just having carrot sticks and you're not adding a boiled egg or some hummus or some cheese, that's a way to make that snack more nutrient rich. So you're feeling more satisfied or get more sustaining energy from that vegetable snack, right? So make sure your food choices are nutrient rich. But I want to bring up this comment from Kim. I think I might be experiencing what you spoke about in the morning talk, where I have been

probably limiting too much up to this point. And now with reduction, I really feel hungry and the scale has stopped moving. I also feel afraid now of adding more food back in. I mean, this is very similar to that comment, right? This is where, yeah, like you really should take us quite literally when it comes to eating enough to feel satisfied. And I know people have a tendency to think, oh, if I just follow, if I just follow Gina's program and eat less, it's going to get me further ahead. And that just is not going to happen. And a lot of people are like, I'm doing all the things I'm following the food plan. Why isn't my scale moving? But if you're not giving the body enough, you are not addressing why your

body's feeling you need to store fat. You are just keeping it in a state of feeling like it's, it's not getting enough. And so that's where the body is like holding on to that fat. And this goes back to the very first science post that your body doesn't want this fat. Like you carrying all this excess fat is hard on the body causing inflammation. It's the body's not like, oh, I need this fat. I want this fat.

It feels like it needs it. Probably if you have a history of starving and depriving yourself and forcing your body to utilize those fat reserves. So there is that, we always have people who start cutting their portions from the beginning and then they get to downsizing. They're like, how do I do this?

My portions are already small. I don't have much to say about that because we told you not to do that. And so I'm not trying to be a bitch about that, but this is where I'm moving forward. If you bitch about that. But this is where moving forward, if you just constantly try to starve and deprive your body, it's not how you want to lose weight. Right. And I don't know what more we can do to try to like you people sign up for the living method because they want the results that they see other people get. But those people got the results by following the program as is. But I also know it's so counterintuitive to eat more

and think that's gonna help you lose weight, right? So, yeah, it's a valid, it's just don't keep doing it moving forward. And even with downsizing, it's not less and less and less, it's not cutting your portions in half, oh my God, right? It's a few bites less, a few bites. We tend to do things in extremes It's a few bites less. A few bites. We tend to do things in extremes. So a few bites less. Yeah. And I think that few bites less what people are going

to find when they're doing it. And this time, maybe jumping ahead in our topics that we're going to talk about today. But that few bites less is that's not always, if you think back to last week, when we asked the questions with the four steps of mindful eating, you stopped eating when you felt you were satisfied and then you checked in 10-15 minutes later to see how you feel. Some people were noticing they felt stuffed when they hit that point 10 or 15 minutes later. When you're first starting this week, when you're first starting this tweak, you may stop eating and think you are slightly unsatisfied and that you could eat more and you want to eat more, but you may find that 10 to 15 minutes later you're actually feeling satisfied. So this tweak is not just about eating less, it's also

about really digging into that feeling of satisfaction because you're going to take what you learn from that and knowing like, oh, I should stop now because in 10 minutes, this is going to feel really good. So that feeling, taking that into the next week, if you're noticing that it's also a win that you're noticing that, yes, you do want to work at leaving yourself slightly unsatisfied. But if you're even just being in tune with the fact that 10 minutes later, that slightly unsatisfied feeling felt satisfied 10, 15 minutes later, that slightly unsatisfied feeling felt satisfied 10, 15 minutes later, that's something that you learn that you're going to

carry forward with you in this. Yeah, always big picture, right? Where it's not just losing, maintaining, it's living your life and be able to trust when to eat. Like, and that's where your hunger levels, knowing when you are actually hungry versus triggered versus habit versus bored. When you've had enough that minute where you've had enough and you know if you take one more bite, you're going to end up feeling overly full or stuffed. Like this is also understanding what feeling hungry like actually hungry and is it actually physical are you physically hungry or you just freaking the fuck out in your brain because you're being triggered because you see food left on your plate or you know you're not going to be able to eat more at night or do you know what I mean? Like that's that really we're practicing understanding what it feels like to truly

feel hungry and so this is why there's so there's so many layers to this and sometimes we get caught up on like the one thing like you Said Kim people are probably asking those four questions, but they're really only asking three They're not actually 10 15 minutes later saying how am I actually feeling you're just like oh my god. I'm so hungry I wasn't able to finish all my food and you're in your head and I'm starving I'm deprived and I'm faint and I can't wait to my next snack but then that's all in your head if you're actually just take a minute ask your body and I'm starving, I'm deprived, and I'm so faint and I can't wait to my next snack. But then that's all in your head. If you're actually just take a minute and ask your body and be like, how am I feeling?

You'd probably be like, oh, I'm good. I had enough, right? And we fixate or future tripping. You are so afraid to make a move on downsizing this week because what might happen next week? Because you might gain weight next week or how are you gonna worry about next week. So when you're future tripping next week and that's stopping you from doing what you need to do. Right. So yeah, a lot of fields.

Yeah, it is a lot of fields around that. The topic of hunger this week too, just hunger in general. But one thing that, and you know, the supporting your body and detox posts that came out today is timely in that People there's a few things that lined up I think this week one of them being the weekend and long weekend people celebrated they were out having meals I know I ate and drank a lot this weekend and Feel right and it feeling like some people had birthdays this weekend that they may have had a couple extra bites of bits. And coming down off of that, you're gonna adjust to that.

When you start letting in some of those foods and you have some of those things you haven't been eating, your body sometimes needs a couple of days to get back to the program. And like you said this morning, getting back to feeling good, that good feeling when you're on the program. But also with the hunger,

you, if you didn't go off the rails and you're not trying to get back on track, you know, sort of get back at it this week, with the hunger at night, that is a sign that you could be going into detox. And sometimes really fine tuning your portions and focusing in on all of that fine tuning your portions and focusing in on all of that can be kind of what your body needed to kick you into detox too. If you were eating too much before and your body was busy processing and digesting food, it might not have been focusing on doing the other stuff it needed to do in order for you to lose the fat.

So some of these things can have you, you know, that, and then just where you're at in the program and how consistent you've been. There's so many things that contribute to you being in detox this week. That can be a sign of being hungry. So you don't want to assume it's because you're eating less that you're hungry because there's so many other reasons why your body's going to feel hungry. Well, and also this is where people expect the scale is going to move for them and it

might not. They're like, oh, this is where we're eating scale is going to move for them. And it might not. They're like, oh, this is where we're eating less. This is where we're actually doing something. But if you've lost weight last week, you might, this might be a week where your body's like, I need a minute. I'm going to just keep you on a plateau to adjust to the way that you've lost or people won't lose any weight this week. And then all of a sudden they'll start losing weight next week.

And then they'll be like, how come I'm losing weight this week when I didn't last week? What's because of the work that you did do this week. So remember weight loss is based on momentum, right? You should always show up like you're expecting the scale to move, even though it's not going to move every single time. And then we're going to have some people who have metabolism issues and they're just kind of coming in, their body's a bit more of a mess.

Some things that for lack of a better word that they're dealing with, and then our, our tweak that we have coming up feeding the metabolism week seven. This is why usually the last week to see any movement is week seven, because for people who have metabolism issues, they actually respond better to eating more and more often. And then that's actually their sort of trigger point for their body starting to release that fat. So it's normal to not see any movement on the scale this week. It's normal to see movement on the scale this week, it's normal to see movement on the scale this week, you really have to be, if you're tracking

your weight, looking at that downward trend. And really avoid that temptation to eat less than what you need. Someone says, I find it hard to leave a few bites on my plate, so I put less on it. And someone's like, me too, that works better for me, just putting less on consciously. So I wanna talk about that for a second, because if you are putting less on

your plate, it should be something that you are doing where you are, how is this portion for me? Is this too much? Is this not enough? Is this too little? Like it shouldn't just be you, you just putting on less and then that's it. Right. There's, there should be some thoughts and some feels for how much you are putting on your plane then that's it. Right? There's there should be some thoughts and some feels for how much you are putting on your plane. That is one way to do it. However, you are avoiding, like we're thinking big picture, right? And you're at a restaurant now and you've lost your way. You worked on solidifying your way. You're now just living your life. You're at a restaurant and they serve you this huge massive portion. What are you going to do? Right? And this is where you do want to normalize leaving food on your plate. Now, if this is your first program and you have, you know, you know, you're going to be

back, this might be, you might just be like, I can only handle like people do. We are actually talking about this in the maintenance program. You can reach your goal just portioning out less, leaving a few bites, right? Or even using smaller plates. But then once you get into maintenance, it's about like, you can do things just automatically, but did you do them intuitively? And you need to, that's that mind body connection so that we're already thinking once you've lost your weight, you're at a restaurant, you just are in tune. You know exactly when you've had enough, you know exactly when you need to order more, you know exactly when that moment

that if you're gonna eat more, you're gonna feel full. And so that might leave you leaving food on your plate. And then what are you gonna do? And that's like, this is sort of where within the structure of the program, this is what you want to deal with those uncomfortable feelings of leaving food on your plate. Because that's probably an issue for you.

And then once you've lost your weight, you're just going to go back to eating everything on your plate again. And you want to really avoid that. So I get like that might be the easy way to go. But at some point, you really want to deal with, if that's hard for you to leave food, you probably have some food waste issues

that you do want to work through at the end of the day. Well, and what's your plan next week if that's what you're doing this week? If you're just serving less to yourself, portioning less this week, what are you going to do next week? You just going to portion yourself more next week because you think that's what's going to take you to satisfaction? At some point, if you're doing it right, at some point you're if you're doing it right at Some point when you are eating you are gonna recognize that you are satisfied and you don't need any more food And at some point you have to recognize that stopping eating when you feel satisfied is the right thing to do so if you continue to try to sort of Play tricks or work around that exactly what you're saying that you have

to face it at some point that I don't need this food. I'm full. I've had enough. I don't need it. And those bites are going to have to be left behind. So do it this week or do it next week. It's going to have to happen. I also love that you have this point written down. I have not said this yet is that downsizing is just as much leaving food on your plate as it is going back for seconds and downsizing that portion. So let me say that again, you can have a day where you're really hungry. And so you put on your plate and you come to like, finishing it and you're still really hungry, you can go back for more. And then downsize that second portion, right? And this is why it's not about eating less. So this comes to being in tune to your hunger levels because some people

worried about if they're working out, what if they need more food and they're hungrier? Yes, there's bonus snacks there you can use as well. But if you are portioning out your food and at the end of it, you're still really hungry. If you're going to leave a few bites less and you're really hungry as opposed to slightly hungry, go back for more and then ask those four questions again and downsize that portion. I also love this this point that you have here, increased hunger. So really loud hunger signals don't necessarily mean that you need to eat more food either. As you become more in tune to your body's needs, you'll start to notice that you might get really hungry, but then you're also noticing when you're feeling satisfied as well.

I just got sidetracked from this comment, Kim, as we do. It's from Barbara. I have a non-related question. It's all related, Barbara. It's all related. I have lost 200 pounds in total and still have more to lose. Doctor wants me to use Ozempic and I do not want to. I know I can do this with the living method.

I finally found what is working for me. How do I get him to understand how I feel?" I want to say first of all, congratulations on 200 pounds. That is incredible. We had a great conversation with Elizabeth Maither yesterday who is using Ozempic. I know there's a lot of other GLP one out there you can use her choice was Ozempic that she's worked with her doctor. I think it can be a game changer for people, but you've already lost 200 pounds. Obviously, you can do this and you know, what you're doing. I mean, that might be the

conversation with your doctor where you say, Listen, I've lost 200 pounds, I think I'm doing okay. And it's normal if you've hit a plateau, maybe you were sharing with your doctor, I've hit a plateau, this is where'm doing okay. And it's normal if you've hit a plateau, maybe you were sharing with your doctor, I've hit a plateau, this is where I'm at. They're like, well, maybe you want to consider, you know, weight loss medications. plateaus are normal, you want plateaus, you want plateaus, you need them, you it's okay to also be like, I've lost 200 pounds, I just need a hot second here. Right?

Like, I just didn't take a minute out right? Like I was gonna take a minute out. And so I think it's just about having an honest conversation and maybe it's like, hey, you know what, thank you for the suggestion. I love that that's available to me. How about I check in in three months? How about I check in in six months? You know, and I think this is you have proven already that you have done the work and I don't know that you need to prove anymore to your doctor. The proof is in the pudding as they say or the the proof is in the leafy greens here at the living method however you want to say that. You know I think that he might be skeptical because if he doesn't know about the living method he might not know any

different he might be concerned about you gaining that weight back, but the reality is with weight loss medications, the minute you stop taking them without doing the work that you've done on the living method, that's also a risk there as well. So I just, that's so huge. That's big, huge, ginormous news, and that's amazing, Barbara. So I just wanna take a second and say congratulations

on that. Right? Incredible, wow. Like, yeah. I feel like that, well, and I love that question on that. Incredible. Wow. I feel like that. Well, and I love that question because I think a lot of people listening, too, might think, you've lost 200 pounds.

You should have all the confidence in the world to tell your doctor this. But that's not really the reality for people when they go into a doctor's office, always, that they're going to feel confident to be able to speak up for themselves. So just the fact that you're kind of aware of it and you want to say it, I think is amazing that you've done the work and you

recognize you've got more to do, but it sounds like you're ready to get in there and do it. But I would say you could also consider just having somebody with you when you go to your doctor's office to give you a little bit of confidence in order to speak with them if that's what you feel you need. But I think that's pretty amazing. I want to, Joanne, thank you for sharing. Joanne says, I am doing downsizing incorrect. I am putting half on my plate, leaving a few bites and ravenous and shaky in the evening.

Exactly, that's not it, right? Last evening I grabbed a few nuts to feel better. So that's not it, right? That's not it. You shouldn't have to grab a few nuts to feel better. And I love that you are sharing this. This is why don't do your own shit. Right? Like just don't do it. It's if you make your food choices nutrient have breakfast, make your food choices nutrient

rich. It's a few bites less go by feeling don't use small plates trying to trick yourself don't cut your portions. If you do decide to portion out less, leave yourself open to going back for a second portion and downsizing that ravenous, shaky in the evening. That's just gonna lead you to exactly what you've done here is overeat later, right? And so I know we that tendency to eat less, eat less.

Also, we're not, you know, we're not having, we're not cutting, we are mindfully going from asking the four questions and eating enough in the moment, so you're walking away feeling satisfied, to asking the four questions and purposely leaving yourself feeling slightly unsatisfied in the moment, in which when you walk away, you might notice that is when you're feeling satisfied.

But I love that you're open and shared this with us because you're not the only one. You're not the only one. And I don't, you know, we just know what we know from previous diets and the living method is a little different. So there can be a learning curve. So if you're new to the program,

that's what this week is about. Just trying to figure it all out. Just trying to figure it out. Ask as many questions as you need to be super clear on the tweak. That's really, really, really important. Are we good, Kim? Anything, any last minute comments before we move on and talk about the tweak next week? No, I think maybe just a quick touch on if you're not feeling hungry for the meal in the first place and you're just having those token bites. I know you addressed it in the live this morning, but if you're not feeling hungry, you may

not be able to downsize because you are not hungry in the first place. But chances are when you start eating those token bites and you start asking yourself those questions, you'll know whether you're satisfied. You need to eat more often. We kind of feel like we are hungry once we do start eating. So even if you're not hungry and you're satisfied, you need to eat more often, we kind of feel like we are hungry once we do start eating. So even if you're not hungry and you're just gonna have a token bites, make sure you're checking in with yourself and asking those questions.

Yes, it can be harder to figure out the answer because you feel like you're not hungry anyway, but that's how you knew you only needed token bites was getting in tune with that. And if those ones, if you can't have a few bites less of token bites, then move on to the next meal or snack and downsize that one. Don't let that hold you up and hang you up from

putting it all in for the rest of the meals and snacks that you have. Yeah. We're just, we're chipping it away at getting in tune to your body's needs, trying to be mindful about and aware of how our body's responding to the changes that we're making. We're approaching weight loss from a variety of different angles. So next week, we're gonna bring it back to satisfaction, but not back to satisfaction. You are gonna really dig in, ask those four mindful eating questions. And again, just enough so that when you walk away,

you're feeling satisfied. Off the heels of downsizing, you will notice you are feeling more satisfied on smaller portions. So you wanna make those adjustments, not go back to eating the same portions you ate, you know, last week. And so every week moving forward,

we're building on and taking forward what we learned in the previous weeks. Again, big thing is people are always surprised when their weight drops next week, when they're just, they're like, I'm not doing anything to lose weight. You are doing so much to lose weight by following the food plan, being consistent,

drinking your water, taking your supplements, managing your stress, your sleep. It just becomes all like just part of what you're doing that you forget that you're doing so much. But we're also going to talk about maximizing. So revisiting that checklist. Are we really truly doing everything to manage our stress? Are we really truly doing everything to get better quality sleep? Are we moving in our bodies in a way that actually is going to help us here? Right? Are we leveling up the things that we're doing? So we're going to pull those together. And yes, absolutely. You should still expect that scale to move next week. downsizing is especially difficult during a period. Yeah, it is. Or if you go out for and you have like really delicious foods. So pack, if you go out for a restaurant, pack, get a take home, incorporate into your meals the next day. On your period, make sure

you're drinking more water. That's really important because generally it's that dehydration factor supporting the body and detox. So the body detoxes when you have your menstrual cycle, when you have food poisoning, when you have, what's another one? When you're sick. When you're sick and then when you're detoxing. And generally that, especially if it's carbs that you're craving, that can be a sign

that everybody's trying to get you to drink more water. Up your magnesium, that will really help and really focus on your protein. Get that protein and fat in there, give you to drink more water. Up your magnesium, that will really help and really focus on your protein. Get that protein and fat in there, give you that more sustaining energy. Okay, yes, Olivia's recovering from the shingles. That's the worst. Follow the sickness protocol if you need.

That's our time for today. So hopefully we've given you some good talking points and answered some of the more frequently asked questions. I'm a newbie, so much to learn. Welcome, Joanne. It's so much to learn. So yeah, like reach out, ask for help. Don't stress out about how much it is. This is a practice round. You're going to have another opportunity in the weeks to come to downsize again. So this is just trying to figure it out. So there's no right way, wrong way to do it. If you're even attempting it, you're doing amazing.

If you're still here at this point, let's face it, you're doing amazing. You're doing amazing. Yeah. All right Kim, any final words before we go? No, I think just, you know, have fun with it. Don't stress, don't stress. Don't stress about it.

It's, you know, this isn't something like while it's meant to get your body's attention, it's not meant to traumatize or shock your body. So make sure that you are, you know, taking it for what it is, and don't stress about it. Don't worry about downsizing too much, maybe like a little bit each day, take a baby step each day this week, if that helps, because really what we want to do the goal of this week is to get super in tune with those portions so next week feels different.

I love that. All right, amazing. Thanks everyone. Hope you have a great day. Thanks Kim. We'll see you later. Thanks guys. Thank you Gina.