The Livy Method Podcast - The Tweak This Week - Spring 2025 - Week 7

Episode Date: June 11, 2025

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 7 of The Livy Method.The Tweak This Week? Feeding the MetabolismIn this episode, Gina and Kim break down the “split meals and snacks” tweak and why it’s a game changer for body awareness and food connection. From shaking up eating patterns to recognizing hunger cues, they explain how this simple shift helps the body work harder for its food—without eating more. They remind listeners there’s no perfect way to do this tweak and encourage them to work it into their own routines, not force it. They also address common questions like what to do when you're not hungry for the second half and why this isn’t forever—but what you learn from it just might be. Whether you're travelling, parenting, or juggling a busy day, this tweak isn’t about perfection, it’s about tuning in.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.

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We are about to start splitting up the meals and snacks tomorrow. People have a lot of questions about this. So I want to get right into it because the whole point of these tweaks each week is to talk more about the rhyme and the reason and answer some of the more frequently asked questions. This is a week that people tend to freak out about for a variety of reasons brings up big feels. Remember all of the tweaks are designed to bring up the thoughts to bring up the feels to help to help you go deeper, to level up even more, to help you learn about yourself. And they're not things that you're gonna continue to do for the rest of your life. It's to help give you insight. And so in order to make change, you need to change

and you're going to notice that change. So that's what this week is about. It's not about meeting more, it's about eating more often. It's about taking those same portions it's about eating more often. It's about taking those same portions you were eating to satisfaction and realizing when you split them in two and you wait 20 to 30 minutes

and you can have that second portion, you'll find you're not all that hungry for it. It's about when you take it a step further, separating your proteins from your carbs that you understand how protein and fat especially feed into your satiety hormones and make you feel more satisfied, which of course is the lead up in the setup to next week's tweet. But let's not get ahead

of ourselves. Hi, Kim. Hi, Gina. How are you? Good. You said you're excited about this. I'm so excited. Well, this Marcy commented who's ready to tweak. I am. I am so ready. It is like, exactly. This is, I love this tweet. I hated it when I first did the program. I hated it, I hated you, I hated the program, hated it all, but it's actually my favorite tweet. But I also realized yesterday and today, just through reading all the comments

and the group that I'm super excited today because there's people are asking questions about it, which to me means that they want to learn. Because that's why people ask questions. So I always get a little worried when people aren't asking questions. And there's lots of little questions about it. And it just shows that everyone is ready to kind of nail it and give it a shot. is that everyone is ready to kind of nail it and give it a shot. I love that. I mean, the reason why I created this tweak specifically

is feeding into your metabolism, making your body work extra hard for its food. It takes a lot of energy to do that. The benefits of smaller meals eaten more often, although you do have a migrating motor complex for a reason and you are not meant to eat this often. But while you're trying to address the body's needs and make change, it can be very effective. Also helping people to get even more in tune with their portions by taking the pressure off. Because I realized that that fear of not eating enough,

the fear of being hungry, the fear of like the triggers from being on past diets. So this really enables you to take the pressure off because not only can you have more if you're hungry, you need to have at least another token amount of it. So you have to eat more. And so you take people who are trying not to eat and now they have to eat. And we talked about that food noise with Sandra Alia today. And this is one way you can get in and be like, like kind of cut that food noise when you disrupt the pattern of thinking. And that's a big part of this tweak

is disrupt the pattern of thinking. It gets you to approach it from such a different angle that you're kind of like, huh, what, what's going on? So just one of the, some of the reasons why reasons why you know behind creating this week in the first place Okay, so where do we want to start? I? think Just because we haven't actually started the tweak yet that starts tomorrow one of the things that You know people are wanting to know is, how am I going to do this? What if I'm full? There's

a few questions. How am I going to do this? How am I going to make it work? I think one thing that we want to point out, because there's a few people that are future tripping about not being able to do this because they're traveling, because they've got stuff going on, is that really you don't have to do every single meal and snack. Yo two weeks of this. So you don't want to shift the d it at a different time be off the heels of eating t

few days, we're going to satisfaction the first fe week and then do it again important to go with the out. Gina did that for a rhyme and a reason, so stick with it. Don't start questioning her now. We're in week seven. But don't get overwhelmed at the thought of eating, say, 12 times a day. Think about what is going to work. And there's little tricks that you can do. Like you think you can't split your breakfast because you have your routine and your set routine in the morning.

But this is as much about shaking up that routine and doing what you do because it's comfortable and what you do all the time as it is about that feeding the metabolism part of it. And so, you know, maybe you have a shower in the morning, have half your breakfast before you jump in the shower, jump in the shower, have the other half of it after, you know, the other, the second portion after. Do half of it in the morning before you leave. And then if you have your commute to work, eat the other portion of it once you've arrived at work,

or if you don't think you can fit your fruit snack in because your lunch is too early, have your breakfast before you leave, take that commute to work. You can have your fruit snack as little as a half an hour after, have the fruit snack when you get to work. And then once you've settled into your desk, have the other half of it.

There's little workarounds you can do in order to make it fit in, but the bottom line is not every single meal and snack is necessarily gonna work with your schedule. So what you wanna do is not give up because you can't do it perfectly to go back to the conversation with Sandra this morning, but look at what you can do

versus what is a challenge for you and start there. Yeah. Hey, I love that. That's great. Let's do a quick overview because to me it's all about getting curious. for you and start there. Yeah. Hey, I love that. That's great. Let's do a quick overview because to me it's all about getting curious. It's bringing awareness

and it's something that you're doing intentionally. And so it's really interesting because you take the same portions that you and how you've been. So nothing changes with the food plan, right? It's the same thing that you've been following these past three days following the food plan. And when it comes to those portions, asking the four mindful eating questions and

eating just enough so you're walking away feeling satisfied. So think about it. Tomorrow, you're going to take those same portions. So nothing changes in terms of the kinds of foods you're eating, how you're putting your meals and snacks together, literally nothing. And then you're going to take those same portions and simply split them into. That's it. And then you're going to eat the first portion, pay attention, ask the four mindful eating questions, pay attention to how you feel when you're done. Then you're going to wait 20, 30 minutes before you eat that second portion. Now, if you're not hungry for it, you still have to have a token amount. And if you are hungry for

it, you're going to ask the four mindful eating questions and eat just enough of that second portion. So you're walking away feeling satisfied. And so people tend to overthink this, right? What am I gonna eat and all this? And what do I eat first? So if you do wanna take it a step further and separate your proteins from your carbs, and we did a post the other day on what proteins, carbs, and fats are.

Some people are like, well, I haven't been eating carbs. Vegetables are carbs, fruits are carbs, and this is not a low carb program. So if you're not adding things like quinoa and rice and potatoes or, you know, squashes, you might wanna rethink that at the end of the day, especially if the scale isn't moving for you. So you're gonna take those same portions,

if you can separate your proteins, eat them first and then eat your carbs second. Your fats and leafy greens can go either way. Your fats and leafy greens can go either way. Your fats and leafy greens can go either way. So it really is as simple as that. Like Kim said, you might be able to split up all your meals and snacks, some of your meals and snacks, just the meals and not the snacks

or none of your meals and snacks. Ultimately at the end of the day, if for whatever reason you can't do this, then still following the food plan and doing, maximizing and all of that is still gonna get you, get that scale moving for you. There's things that you can do like set timers, set alarms to remind yourself to eat and whatnot.

And just remember it's for four, it's just for four days. It's just for four days. And what you're gonna learn in those four days is gonna be so valuable. A lot of times people are like, well, what if I don't get my veggies in and what if I don't get this? What if I don't get that?

And like that's really overthinking it at the end of the day. You forcing yourself to eat food that you don't need is not a benefit. Should we could just go through some of these questions? I think if we go through some of the questions that will really help people. Yeah, I think so too.

I think so too. So I took a selection of them from that will really help people. Yeah, I think so too. I think so too. So I took a selection of them from different areas in the group. So that's where these are coming from. If people are wanting to know they tweaked the week post this week poster, everyone was adding them in there. So yeah, let's just start with the top one maybe.

I'm excited for this week. One question, when you talk about separating the protein from the carb and eating the protein first, am I still only having fruit and fruit alone at the AM snack? Yes, so first of all, all along, you could add fruit to your breakfast. You can add fruit to your lunch, like berries on a salad,

you know, fruit at dinner, like pineapple or something like that. Like you could always have added fruit to your other meals, right? So's just obviously you want to make other the other components a priority. You still are having fruit on its own for these next couple weeks. That's going to change in the week to come. But again, nothing changes with the basic food plan or the components that you're including. So for example, even the veg snack, a lot of people don't realize you can add a protein and fat to a veg snack.

So all along you could have been adding a boiled egg or some hummus or guacamole or cheese or olives or something to your veg snack, right? So nothing changes with the food plan. Nothing changes with the food plan. You're gonna put your meals together the exact same way you're putting them together today in the last couple of days.

And then you're taking those two portions, that portion and then last couple of days. And then you're taking those two portion, that portion, and then splitting it in two. Yeah, and this is one where when we say you can take it to the next level, that is not going to be possible with every meal and snack. So looking at your fruit snack, that's a prime example. There's only fruit.

That is not a protein. So you cannot add protein first. You'll just take your fruit snack and you'll split that in two, you'll eat the first portion, and then you'll wait that 20 to 30 minutes and you'll eat the second. Another example might be breakfast. I often just have eggs for breakfast and don't even add anything to it. If I'm just having eggs, there's no carbs to have after the protein. So I literally just will split my eggs, you know, soups, stews, chilies and things like that. As you know, we use as examples in the information we shared.

Those we don't want you picking out the little bits. Some meals and snacks, you're going to be able to split the protein from the carbs and do it that way. Other meals, you're only going to be able to just split them. Both works. Yeah. And some, if you're only having an egg for breakfast because you're not really hungry for breakfast at all, and you just have an egg having an egg for breakfast because you're not really hungry for breakfast at all and

You just have an egg because it's good to start your day higher in protein You don't have to split the one egg in half like there's gonna be some situations where your snack Maybe it's so small. You're not even hungry for it. So you're just having those token amounts I wouldn't bother trying to split it. I would just have that if you're not hungry There's no point in splitting it just have that small token amount. Right? Yeah. Okay, what else did I want to say about that? So yeah, the fat that when you're separating your proteins from your carbs, your, your, your leafy greens and fats can go either way.

Doesn't matter. Go either way. Do do do did I miss somewhere along the way where we're adding protein to Maureen's snack? No, that's in the next week that we're introducing for week nine. Is there a certain timeline after which we shouldn't eat the second half if we didn't quite get to it within the half hour? If you can't wait a half hour or 20 minutes a half hour,

you might as well just have the full portion. Or if you can't eat it until like an hour later, you might as well just have that full portion. Because eating it an hour later is no different than eating your next meal or snack coming down the pipeline. So there's no real difference there. So if you can't really do the 20 minutes to half an hour,

I would probably just focus on having the one portion and really doubling down on asking those four mindful eating questions. Yeah, and with that, if you are setting a timer and you're distracted and you don't get to it, if it's a couple minutes, that's a different story. But if you're now looking at, okay, I really forgot to have that second half, that's a different, you know, that's a different scenario, of course. Yeah, but it's about eating more often. It's not necessarily about eating more often. It's not necessarily about eating more. And it's not about eating less either, although you will naturally find once you take the pressure off you, you

separate and you allow your body time to process and digest, you're not really all that hungry. A lot of the hunger that you felt is coming for your mind of that deprivation thinking of the way your brain is wired, I can't have it. So now I'm hungry. And what if I'm hungry later, and whatever. And with this, you're not gonna worry about being hungry later, because you're eating what feels like

like every five minutes, right? Yeah, yeah, exactly. Okay, next question. Feeling fuller all day by splitting all meals and snacks. So you shouldn't feel fuller, you're not eating more food. Let me say that again, why? You're not eating more food. This is where people, when they split up the proteins from the carbs, they, I think there's a couple things

happening. Protein and fat hit a little different. You start to notice that. And I think people also are not asking the four sets of mindful eating questions, right? So it's just in the moment. Because if you're eating the same food, for example, then how come you don't feel fuller Because if you're eating the same food, for example, then how come you don't feel fuller now with the portions that you're eating? And so this is where, if you do find you feel more satisfied, then make sure you're really doubling down on those four sets of mindful eating in the moment.

And if you really aren't hungry, make sure you just have those token amounts. But let me read this. Feeling fuller all day by splitting all the meals and snacks, if too full, you should never feel too full. Right? That's what the four sets of mindful eating are all about. Feeling fuller all day by splitting all the meals and snacks. If too full, you should never feel too full, right? That's what the four sets of mindful eating are all about. If we feel too full, do we need to eat the second half

or the token bites? So this is really interesting, right? Because how come you're not feeling really full off of what you're eating today? How come you're feeling really full off of splitting up your meals and snacks? So be very, this is why it's good to take the same portion and split it in two rather than portion out some food and then portion out some more food later. Cause then you could

just end up eating two portions of the same thing. You will always want to have the token amount because it's not what it's not physically, it's your brain. You want to allow yourself to be like, Oh, there's more food there if I want it. And then having that token amount is like feeding into that metabolism and making the body work really hard for its food. Because the tweak that's coming down the pipeline is the opposite. It's going to make it really easy for the body to get the new transit needs. So that's one of the points is making your body work harder for the food. That makes sense.

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understanding why it helps. I think it scares people because of the thought of eating more often freaks people out, right? And so also not eating enough freaks people out. So we're trying to get in the kind of really shake that up physically and mentally. Next one, I'm flying to an out of town wedding this weekend, a little worried about how I'm gonna do,

how to split any meals, any advice? I have a bit of advice for when you're out of town and I think you touched on it the other day in one of the lives and it's just I think when you're with other people and you're out and you're enjoying it that's actually the perfect way to split. I find it harder at home to split because I have so many other things I need to go out and do. When you're with other people and you're in a situation and you're at a restaurant, you're usually talking and enjoying your meal with people as well. And the way that you laid it out is the other day in the live of just like, take a little pause when you're eating, enjoy the conversation at the restaurant.

If somebody offers to take your plate, like, oh, I'm just letting myself digest this and I'll probably go back to it later, or I just need a little break and I'll go back to it later. There's so much going on when you're having meals like that, that it's actually easier. You do need to remind yourself like, okay, I need to mentally remember to go back to this in 20 minutes or half an hour. But the actual act of it doesn't need to be this big. I'm stopping eating and I'm going to eat the rest of this in 20 minutes. You can actually brush it off a lot easier in a social situation just with like, oh, this is really good.

I want to finish some more of it, but I just need a couple of minutes is almost more acceptable than it feels in your head than being like, no, I'm not allowed to eat the other half of this for 20 or 30 minutes. So I think it's a reframe of the mind with that one. So we don't want you to be like consumed with this or obsessing over this either, right? Like if this is a big wedding, you just want to be in the moment.

You want to eat enough to feel comfortable. You want to feel your best. Last thing you want to do is overeat. Then you don't want to dance. Then you don't want to have fun. Then you feel bloated and gross. So eat in a way that makes you feel good. And if you can't split up any of your meals and snacks,

then just don't, don't. Still following the food plan and maximizing all those other things is still enough to get, it's still a lot that you're doing to get and keep that scale moving. So I wouldn't stress too much about that. If you can and you do have the capacity for that,

but also if you just find like this, it's just a whirlwind, then I wouldn't worry about it. You have another opportunity next weekend, right? Absolutely. Well, and there might be some little breaks in where it's actually more convenient to eat half of it. And then I think of, you know, when you're running your kids around or something like that,

you eat half your meal before you run them off to soccer practice and then you come home and eat the other half. If there's opportunities that where like hey this actually works better for me then take advantage of those you know look at it from that glass is half full sort of angle and think about what what you can do again. I just saw this comment come in. Last round when I did this tweak, I found that I would be hungrier after eating the first portion

and had a hard time waiting the 20 to 30 minutes. Does this mean I wasn't having enough of the first portion? Not at all. In fact, you will either notice that you're not hungry at all because you're eating so often or you actually are hungrier because you're eating so often because or you actually are hungrier because you're eating so often because you're literally feeding the metabolism.

You're making the body work really hard for its food. And so both are fine, both are fine. Whether you are, I mean, make sure it's like, you're not, it's not, you're, it's a, you're actually hungry rather than craving. But at the end of the day, you may, you might have either, oh my goodness, I don't even want to think about eating,

or oh my goodness, I'm so hungry with all of this eating Both are good. Both are good Both are different from the question before that was feeling like overly full, right? So that's where you really want to dig into those The next question. I really don't know how how I will do this tweak. Well, where there's a will there's a way That's what I built my whole life on And you might not be able to split up all of them But for example before you go to work, you can do breakfast or when you get home, you can do dinner. I work in a school and my break and lunches are designated times. Any tips on what I should do?

Eat as soon as you can. If you have a half hour lunch, eat as soon as you can. And then the half hour goes by, eat the other half. If possible, 20 minutes goes by, eat the other half if possible 20 minutes goes by eat the other half If you think about it, really we should be sitting there eating our meals calmly right enjoying Not just oh, it's lunchtime. Let me wolf this down and then I'm done, you know five ten minutes later You know just maybe this will bring awareness to how quickly you're malingering food because you think you don't have time to do all these things.

Like maybe this will help you make some changes at work where you maybe covet your lunchtime more and take time for yourself. Right. Or maybe this makes you realize how busy you are in your life. You literally don't have enough time for this. At the end of the day, you split up if and when you can. And if you can't, it's still you're still doing a lot. But I think there's there's always things to learn when you

can't do something. Just recognizing, wow, my life is so busy. I, you know, this five minutes, I'm getting my giving myself to eat every day, because I committed to this, this and this and this, maybe I need to not commit to that. So I can just have some more time to actually take time and fuel my body properly, right? Yeah. And I think if we look at the course of the day, we're eating six, when you count all the meals and snacks, we're eating six times a day. If you can even split half of those, you're actually doing amazing. So maybe if it is really stressful or you don't have the time or you know your lunch break is so short that you aren't able to do that then don't worry about those work but you also have two days on the weekend when you are not at work when you can actually take advantage

of those meals that you weren't able to split when you were at work as well. So it'll hit differently on the weekend for most people than it does during the week because your schedule and your routine is so different on the weekend. You may have struggles with different meals on the weekend than you do. So this isn't going to necessarily look the same for you every single day of this tweak. Yes, okay. I'm sorry, I'm already reading ahead. My question is about this is a big one

that a lot of people have, my question is about splitting my, by eating protein first then my carbs and veggies later, what if I'm not hungry for the second portion and I've left my healthy fats, leafy greens and veggies to the second half? Well, if you keep finding that that happens, then move your leafy greens and fats to your protein, right?

Like that's, you only have to learn that once. Just have your fats and your leafy greens with your protein, right? Like that's, you only have to learn that once. Just have your, have your fats and your leafy greens with your protein first. Oh, sorry. Where is this? My question is that splitting and eating protein first, then carbs first. Just later, what if I'm not hungry for the second portion, but I've left my healthy fats, leafy greens and veg the second half, four to five token bites can hardly cover all three remaining categories. I'm not concerned about hitting all four nutritious components. Am I not concerned about all four nutritious components? It's all about closing those circles for me. So again,

it's only for four days. You're not going to get scurvy, right? Like you're still having your fruit snack, you split it into, um, even with token amounts, you'll still get those vegetables. This is my, where maybe you start thinking about the size of your protein portion, right? Because if you're at lunchtime, why are you taking... So think about this. If you are only getting satisfied with the protein portion, then you've been eating way too much this entire time.

If you find that you are never hungry for that second portion, start thinking about the portion size of your protein versus your vegetables and whatnot. Because lunch, let's use lunch for an example, that should be vegetables, then protein, healthy fats, leafy greens. If you're getting satisfied on your protein portion, chances are you're eating too much,

or you were when you're putting your meals and snacks together. So this is where you can make those little adjustments, right? So either move your healthy fats and leafy greens with your protein, maybe decrease the amounts of protein that you are having. I know it's important to get protein in, but eating more than you need isn't beneficial. So that's something to keep in mind. So let's say you walk away and we're back next week to eating the satisfaction again. And every lunch this week where you're splitting up meals and snacks, you weren't hungry for the vegetable part of it. So what do you do?

Eat more than you need next week? No, you're going to make an adjustment based on that, right? Like if, oh, when I was splitting meals and snacks, I was full after my protein portion, then chances are I should probably decrease my protein portion to add more vegetables and leafy greens and whatever to have a more balanced meal. It's about what you're learning there. It's about what you're learning there. I think a big piece of that, and this is a trap that people fall into, that we've seen people fall into in the past, is when it's... This is why it's key to look at your meal

as a whole before you split it. Whether you're taking it and splitting it in half or you're removing the protein and having that first, to your point for lunch, veggies are the star at lunch. They should be the main component of your meal. So when you remove that protein and you put that protein over to the side to have as your first portion. If you're not taking it away from the actual full meal that you visualized is the right amount of food for you, you run the risk of looking at and thinking like, oh, that's not going to be enough

for me to feel satisfied because you're not thinking about the whole meal. You're thinking about that protein and how it looks on your plate. And I think, you know, myself often when I'm making a big salad or plate for lunch with veggies and stuff, I don't have a lot of protein on it. I have a bit of protein. I sprinkle some nuts and seeds on it. So if I took that, say chicken breast that I cut up and put on top of my salad

and put it on a plate, it would probably look like a ridiculously small amount of lunch to eat. And of course, I'm going to think there's no way that's enough because it's not meant to be enough. The whole meal is meant to be enough. Yes, exactly. Next one, this is common as a slow, admittedly not necessarily mindful eater. Okay, there you go.

Right? This will help you become more mindful. At the very least, it's common for me to take an hour or more to eat my, to eat breakfast and lunch and afternoon veggies. Boy, those could start at one and could be grazed until four. But I think I'm hearing a difference here. It's not slowing down, but actually taking a pause

between the first half and second half of the meal or snack, have I got it? Yes, absolutely. I also, mad respect for you, recognizing the difference there, right? As opposed to grazing all day long, it's actually taking that pause to your point, you're admittedly not a mindful eater. And so this is where you do want to be mindful. So you're taking your own like how you eat, what your schedule is like, what

is going on and just trying to like, look at it from a different perspective. So I love that. This one, I'm sure there's an explanation in a post somewhere, but just curious the reason behind why the meals are more spread out and keep the digestive system more engaged. Because it's one way to make your body work harder

for its food and that mental side of things and help you get more in tune to your portions without the fear of being hungry and whatnot. So I've already explained this at the top, so I'm not gonna go through that again. I'm sure there's a reason why your meals are more spread out and why keep the digestive system more engaged. For these four days, it is not normal to be eating so often.

And that's why towards the end of the program, we actually start eating in tune to your body's actual needs, but there's some steps to go through to get there. Does this keep the body working longer on breaking down the food? Do I understand the mental piece here? It will be interesting to see how we feel

about the tweet this week. Yeah, that's what it's about exactly. Lastly, I am at a work conference. I'm away Tuesday through Thursday this week, which makes it extremely difficult to split meals. I was thinking to do the maximizing my efforts from Tuesday through Thursday this week, which makes it extremely difficult to split meals. I was thinking to do the maximizing my efforts from Monday through Thursday and start feeding my metabolism Friday and extending until next Monday. You can already understand why this is a no-go, right? The confusion of that, the body, we talked to Sandra today, the body loves routine and repetitive nature. And so going back and forth, it's just confusing.

Is that okay? Or does this mess up anything for next week? If I still Monday of next week and get my four fuller days feeding into metabolism, like you really want like part of it is not being able to do it and understanding that right. So if this is your life, then you can't like, like this is your life, this is your life. And so this is where I would do it the way you're supposed to do it this week. And then if you find that, you know, what you experience on the weekend,

then you can take that into the next opportunity to do it again. And so it's just as much, again, doing the things that is not being able to do things and bring awareness to that, right? Because that's just your life, constantly at conferences things it is not being able to do things and bring awareness to that, right? Because that that's just your life for constant conferences. So you'll learn a lot about that split up if and when you can. And if you

can't, again, just focus on that basic food plan, I wouldn't go switching days or anything like that. And honestly, it's, I wouldn't bother. I just see one more question that's come into the questions from Karen, and it says I've been avoiding quinoa, etc. Should I build more into my lunches? And so just touching on that, if you're avoiding it, because you're trying not to eat carbs, that's not a quick way to lose weight. If you feel that you need them, the carbs have

always been there. It's not a fast track to lose weight. If you have some quinoa with your lunch, if your body needs that energy. So, you know, this is, I think this also this week really highlights that the importance of carbs, but also it gives people a moment to question that because we do get those questions like I haven't been eating carbs along. Should I be or, you know, what is carbs, which you did touch on at the beginning. Yeah, we're more like it's not low carb. It's right carbs at the beginning. Yeah, we're more like it's not low carb, it's right carbs at the right time, so lunch would be a better time to add in your rices, your quinoa, your potatoes,

squashes, those types of things. You can also have them at dinner too if and when you need them. For example, if you're really active in the evening or whatnot. But yeah, I mean, not having them doesn't necessarily get you further ahead. Not having processed carbohydrates like breads, even though sourdough or Ezekiel, it's okay, it's not the end of the world, but pasta especially, things like crackers, those, I mean, dependent, because you can make your own like, you know, sprouted grain crackers and whatnot. So those processed carbohydrates that cause your insulin level to have to increase significantly, those insulin, I don't like to say spikes, minimizing those helps you definitely lose weight. I mean, they don't cause you to gain weight. So we're really just talking about those breads, pastas,

you know, crackers, baked goods, those types of things. We're not talking about rices and quinoas and you know, anything like that. So definitely add those in for sure, especially if you feel like you keep eating salads and you're loading it up with protein and healthy fats and vegetables and you just feel unsatisfied, no matter how much you're eating, then it could be that you need a little bit more oomph in your diet. And adding in those types of healthy carbs could be really beneficial. You might find that you don't need them necessarily, but if you're feeling like you're missing something,

I would definitely try adding them in for sure. You don't have to add them in, but yeah. Anything else? No, we had a comment from Jessie, which I think leads into the tweak next week, which is also this week's tweak. Jessie just said she's never made it this far into the program before.

So amazing, congratulations for still being here first off. But second off, no, it's not a permanent change. We're gonna be doing this for a couple of weeks. It's meant to bring awareness. We don't expect you to eat 12, 16, 24 times a day for the rest of your life in order to lose your weight. Doing this for a couple of weeks, and then're going to switch over to the next week, but next week's tweak is the same as this. So just like with downsizing, you get a practice run

and you get a run where you can really try to maximize all the areas that you learned. You can level up the first week you're doing it. Jessie, first of all, congratulations on still being here. That is not an easy thing. Even Kim herself didn't make it this far a few times. I'm so excited for you because stick around. You're gonna be really fascinated how it all comes together in the end. This is just one step of approaching it

a little bit differently. And then we're gonna switch up those tweaks for week nine and 10 and a whole different tweak for weeks 11 and 12. It's really cool. And no, this is a weird way of eating. If anyone was to look at any one week of the living method and dissect it, they would think this girl is crazy

pants. Don't listen to her. She doesn't know what she's talking about. It's how everything works in combination. Make sure you continue to ask as many questions as you need. I'm just talking to, is it Raisha? Hello, got late to join. For vegetarian sources, it would be hard to split. Yes, because you're right. You're things like your chickpeas or your lentils and whatnot have both proteins and carbs in them. So I would just stick to splitting up the meal into or you can, if that case, consider your chickpeas

and your lentils as your protein part of it because, and then separate your vegetables that way. So you can still, I know it's a little wishy washy because there's carbs in the proteins as well, but you can still do that. you can still, you can still, I know it's a little, it's a little wishy washy cause there's carbs in the proteins as well. Um, but you can still do that. You can still do that. Oh, do, do. Here's also, also I got thinking I have a food addiction issues. I'm munching a lot, but I noticed this happens if I delay my next meal or snack. Yeah, this will really help with that food noise.

This will really like get in there and help you realize like what's going on here. Is it from a different perspective as opposed to pulling back and trying not to eat? Now you have to eat. That really messes with the pattern of your brain and your thoughts become wired a certain way based on a pattern of eating. And now we're switching up that pattern of eating, which is gonna shake up your thoughts.

My brain hurts. I need to go back and watch videos again. Yeah, probably. I mean, we covered a lot here This is what about just follow the guidelines if you don't and it got any questions, then you're good to go Right. Don't overthink it. It's quite simple We've gone into more detail for people who are asking the questions But it's just quite simple take the same just make your meals exactly the same of you have been today

Tomorrow split them in two eat the first half wait 20 30 minutes eat the second half if have been today. Tomorrow, split them in two. Eat the first half, wait 20, 30 minutes. Eat the second half. If you're not hungry, have a token of mouth. That's it. That's it. You wanna take a step further? Take those same meals and snacks you're making today. If and when you can, eat the protein first,

wait 20, 30 minutes. Eat the second half. If you're not hungry, eat a token of mouth. That's it, right? It's that people tend to overthink it. So this is for the overthinkers in the group today. But we're glad that you're here because we love talking about this.

So thanks everyone. If you got any questions, make sure you just let us know. It's as simple as that. Our sneak peek for next week is surprise. You get to do it all again. So we'll be back next week. You'll be interested

when you bring it back to satisfaction, how, when it comes to those portions, after splitting them up, you'll notice the difference there. Yeah, for sure. All right. Have a great rest of your day, everyone. See you next time. Thanks, Kim. Thanks, everyone.